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The Evil Shred

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6 WEEKS TO A KILLER BODY


So you want that body you could never summon the guts to dig up before? well… look no further than the evil shred!! aka: Death comes lifting’s summer conditioning program consisting of 6 workouts a week, for 6 weeks, and expecting many 6 packs. and demonic spirits suddenly never looked or felt so sexy & dangerous.


WARNING: once you have initiated fat loss necronomicon spell it is impossible to reverse the effects!! this is a more advanced program… so if you are new to lifting proceed with caution, adjust the intensity to your capabilities, or just try our beginner program available free right here first!! you’ve been warned. groovy.


Phase I will be weeks 1-3, in which we will be using more of a traditional strength and conditioning approach, utilizing a lower/upper/cardio split. if you survive, phase II weeks 4-6 will be a little more advanced… 3 total body iron worshipping sessions per week interspersed with a different cardio technique each day in between, and more than enough metabolic conditioning and/or zombie killing tactics. expect to be puking at straight up exorcism levels. All workouts will combine principles of cross training, powerlifting, heavy metal, conditioning, cardio, yoga, 80’s horror films, and hypertrophy. we have weaponized these principles in order for you freaks to attain your shredded summer body.. or, I suppose waiting to just die is the easiest way to drop the fat. the decomposition rate is pretty high theses days... so I hear. 

WEEK 1

  • DAY 1
  • DAY 2
  • DAY 3
  • DAY 4
  • DAY 5
  • DAY 6
  • DAY 7

LOWER BODY STRENGTH & CORE

Back squat:

Take your time warming up & working up to an estimated 1 rep max. (Example sets: 15,10,8,5,3,2,1,1)


Conditioning Circuit x 4

Single leg kettlebell deadlifts: 10 reps/leg- Kettlebell split squat: 10 reps/leg-kettlebell front rack walking lunges: 10 reps/leg


Leg Press Pyramid: 

Increasing weights sets 1-5, decreasing sets 6-8

Set 1: 20 reps

Set 2: 15 reps

Set 3: 10 reps

Set 4: 5 reps

Set 5: 5 reps

Set 6: 10 reps

Set 7: 15 reps

Set 8: 20 reps


Incline treadmill walk

Sustain good pace at highest incline for 15 minutes

UPPER BODY

Bench Press:

Find your approximate 1 rep max in 5-8 sets (same as the back squat yesterday)


Conditioning Circuit x4:

Pull ups: as many as possible

Pushups: as many as possible

Renegade Row: light weight, consistent pace for 1 minute


Cable Crossover Superset with Face Pulls

3x15


Dips

4 sets to failure


Burpees

5x10

STEADY STATE CARDIO & ISOMETRICS

Your choice of jogging, biking, rowing, swimming, etc.. for 45 minutes to an hour


Hold a plank for as long as possible when finished


Stretch/Yoga

LOWER BODY POWER & ABS

Deadlift

6x3 (use a lighter weight, perform reps as fast/explosive as possible, rest 1-2 min between sets)


Superset x 4

8 box squats

10/leg plyo (jumping) lunges


Superset x 3

15 goblet squats

15/side cable wood chop


Superset x 2

25 leg extension

25 lying leg curl


Tabata Sit-Ups

Work 20 seconds, Rest 10 seconds, x8

UPPER BODY POWER & CONDITIONING

Standing Overhead Barbell Press

6x3 (same principle as yesterday)


Superset x 7

Wide grip lat pulldown pyramid (1x20, 1x15, 1x10, 1x5, 1x10, 1x15, 1x20)

Dumbbell punches (or shadow boxing): 30 seconds

Conditioning circuit x 3

Kettlebell swing: 20

Barbell row: 20

Standing side lateral raises: 20

Bike or Row: 10 minutes 

HIIT CARDIO

Sprints

2 min walk, 30 second all out sprint, x6

REST & RECOVERY

Chill. Stretch. Yoga. Black Sabbath. Read. Hydrate. Amen.  


WEEK 2

  • DAY 1
  • DAY 2
  • DAY 3
  • DAY 4
  • DAY 5
  • DAY 6
  • DAY 7

LOWER BODY STRENGTH & CORE

Deadlift:

Find an approximate max deadlift in 6-8 sets. Take your time warming up!


Hack Squat Pyramid:

Set 1: 20 reps

Set 2: 15 reps

Set 3: 10 reps

Set 4: 5 reps

Set 5: 5 reps

Set 6: 10 reps

Set 7: 15 reps

Set 8: 20 reps

Increase weight sets 1-5, decrease sets 6-8


Conditioning Circuit x4:

Weighted step ups (holding dumbbells, on box or bench)10/leg

GHD or back extension: 15

Goblet Squat: 10


Superset x3:

Decline bench sit ups: 20

Burpees: 20

UPPER BODY STRENGTH & CONDITIONING, CARDIO

Standing Overhead Barbell Press:

Work up to an approximate 1 rep max. Be careful on these. Do not lose form trying to go to heavy. Use a weight you could definitely get one, maybe two, but stick to just one. 


Inverted Row Pyramid:

Set a smith machine bar at about neck level. Use that height to perform as many inverted rows as possible. Move it down a peg and continue as such until it is so low that you are parallel to the floor, then work back up. there will be blood.


Conditioning Circuit x3:


Single arm dumbbell rows: 10/arm

Incline Dumbbell Fly: 12

Single Arm Lateral Raises: 10/arm

Skull Crushers w/ Leg Raise : 12


Treadmill Slight Incline Jog:

15 minutes

HIIT CARDIO

Cardio Circuit

Row 500 m (as fast as possible)

Rest 2 minute

Repeat x 7


Stretch/Yoga

LOWER BODY POWER & ISOMETRICS

Back Squat:

6x3 (lighten weight, as fast/explosive as possible)


Conditioning Circuit x4

Barbell lateral squats (big step to left, squat, return to center, big step to right, squat, return to center.. that is one rep): 10 

Good mornings (use same bar/weight from lateral squats): 15

Box jumps or jump squats: 20


Isometric Superset x3

Hollow hold: 45 seconds

Wall sits: 45 seconds


Bike 10 minutes   

UPPER BODY POWER & HYPERTROPHY

Bench press:

6x3 (light, explosive)


Conditioning Circuit x3

Pushups: as many as possible

Close grip pull ups: as many as possible

Dumbbell iron crosses: 15


Power Superset x3

Barbell cleans: 6

Med ball slams: 6


Hypertrophy Circuit x3

EZ bar bicep curls: 15

Tricep overhead rope extensions: 15

Flat bench dumbbell fly: 15

HIIT CARDIO

20 minute max distance row


20 minute walk/cool-down

REST & RECOVERY

Bring the thunder. Do not get lost in the storm.


WEEK 3

  • DAY 1
  • DAY 2
  • DAY 3
  • DAY 4
  • DAY 5
  • DAY 6
  • DAY 7

LOWER BODY STRENGTH & CONDITIONING

Front Squat:

Find approximated 1 rep max in 6-8 sets


Superset x3:

Single leg high position leg press: 12/leg

Dumbbell stiff legged deadlifts: 12


Superset x3:

Med ball overhead walking lunges: 1 minute

Hanging leg raises: as many as possible


Bike Intervals:

1 min steady, 1 min max effort x10

UPPER BODY STRENGTH & CONDITIONING

Incline Barbell Bench Press:

Work up to approximate 1 rep max 


Conditioning Circuit x4:

Alternating arm bent over dumbbell rows: 10/arm

Alternating arm kettlebell clean & press: 10/arm

Alternating arm push ups on med ball: 10/arm


Superset x3:


Hammer strength chest press machine: 15

Close grip lat pulldown: 15


Conditioning Circuit x 3:

15 burpees

1 minute dumbbell punches

1 minute jumping jacks w dumbbells 

STEADY STATE CARDIO & CORE

Jog/Run/Bike/Swim:

45 minutes


Test your max plank at the end


Stretch

LOWER BODY POWER

Romanian deadlift:

6x3 as explosive as possible, low weight, low rest


Superset x5:

Back squats: 5

Box jumps: 5


Conditioning Circuit x4

Jump rope: 1 minute

Calf raises: 25

Cable rope crunches: 25

Rope squats w/ face pull: 25 

UPPER BODY POWER & ISOMETRICS

Pull Ups:

6x3 (as fast as possible)


Push Press:

5x5 (lighter weight, go fast, rest 1 min)


Superset x4:

Med ball chest throw against wall: 8

Pull up bar flexed hang at the top: Max


Arms & Isometrics Circuit x4:

Reverse barbell curl: 20

Dumbbell overhead tricep extension: 20

Side plank: Max

Dumbbell curl to press: 10

Other side plank: Max


Bike:

20 minutes

HIIT CARDIO

Weighted Vest Sprints:

30 seconds max effort, 2 minutes rest x8


Stretch

REST & RECOVERY

Do some yoga. Meal prep for the week. Buy vegetables and shit. Drink water and blood.


WEEK 4

  • DAY 1
  • DAY 2
  • DAY 3
  • DAY 4
  • DAY 5
  • DAY 6
  • DAY 7

TOTAL BODY STRENGTH & CONDITIONING

Deadlift:

3X3


Burpees:

100 in as few sets as possible


Incline Dumbbell Press Pyramid:

1X20, 1X15, 1X10, 1X5, 1X10, 1X15, 1X20


Bodyweight Circuit x4:

Standing twists: 50 as fast as possible

Pushups: 25

Wall Walks: 5

Pull ups: 10


Burpees:

50 IN AS FEW SETS AS POSSIBLE

CARDIO: MEDIUM INTENSITY INVERVALS

Cardio of Your Choice:

2 minutes steady

2 minutes fast (75% efforts)

Repeat 10x


Stretch/Yoga/Recovery

FUNCTIONAL STRENGTH & CONDITIONING

Overhead Squat:

4x4

Warm up, take your time, focus on form, weight should not be too heavy. Keep it tight & controlled.


Conditioning Circuit:

Turkish get ups: 6/side

Heavy kettlebell swings: 6

Heavy kettlebell single arm rows: 6/side


Superset:

Reverse walking lunges w/ med ball twist: 10/leg

Weighted declined bench sit ups: As many as possible


Battle Ropes:

5 x 30 seconds max effort

CARDIO - STEADY STATE SUFFERING

1 Hour Hike/Jog/Bike at a nice pace:

Add a weight vest/backpack if you're a true gangster. Listen to a new album or dive into the depths of the Death Comes Lifting playlists.

TOTAL BODY HYPERTROPHY, CONDITIONING, & CORE

Superset x5:

Single arm dumbbell chest press: 10/arm x 5

Dragon flag (on bench): 10


Superset x4:

Kettlebell push press: 20

Seated cable row: 20


Superset x3:

Negative pull up: As many as possible

Med ball side throw (against wall: 12/side


Superset x2:

GHD: as many as possible at controlled temp

Med ball overhead ab mat sit up: As many as possible


Superset x1:

Barbell curls: As many as possible

Tricep dips: As many as possible

HIIT CARDIO

Assault Bike:

30 seconds max effort

Rest for 2 minutes

Repeat 6x


Stretch/Yoga/Puke/Recovery

REST & RECOVERY

Just relax.


WEEK 5

  • DAY 1
  • DAY 2
  • DAY 3
  • DAY 4
  • DAY 5
  • DAY 6
  • DAY 7

TOTAL BODY STRENGTH & CONDITIONING CIRCUITS

Circuit 1:

Power clean: 5

Box step up: 25/leg

Pull up: 5 (add weight if necessary)

Kettlebell swing: 50

Repeat 3x


Circuit 2:

Back squat: 5

Jump rope: 1 minute

Single arm dumbbell press: 5/arm

Low to high cable wood chop: 25/side

Repeat 3x


Circuit 3:

Bent over barbell row: 5

Plyo push ups: 25

Med ball slams: 5 (heavy and as fast as possible)

PlanK: 1 minute

Repeat 3x


Finishing Burpee Circuit:

10 burpees w/ alternating leg kick at top

10 side to side burpees (in plank position jump to left, jump to right, then back to center for a traditional burpee

10 burpees w/ tuck jump at top

10 mountain climber burpees

Repeat 3x

CARDIO: MEDIUM INTENSITY INVERVALS

Row: 3 Minutes


Stretch Hamstrings: 1 Minutes


Row: 3 Minutes


Childs Pose: 1 Minute


Row: 3 Minutes


Hip Flexor Stretch: 1 Minute


Row: 3 Minutes


Upward Dog: 1 Minute


Row: 3 Minutes


Jog: 5 - 10 Minutes

TOTAL BODY POWER SUPERSETS

Superset 1:

Front Squat x6

Box Jumps x12

Repeat x3


Superset 2:

Bench press x6

Chest ball med ball throws against the wall x12

Repeat x3


Superset 3:

Sumo deadlift high pull x6

Wall ball x12 

Repeat x3


Superset 4:

Pulldown x6

Ball slam x12

Repeat x3


Superset 5:

Push press x6

Romanian deadlift x12

Repeat x3


STEADY STATE CARDIO

1 Hour Cardio Of Your Choice:

Sweat out the poison

Drink all the blood.

Kick all the ass

Repeat.

TOTAL BODY HYPERTROPHY SUPERSETS & CORE

Hypertrophy Superset 1:

Incline dumbbell press (25, 20, 15, 10, 5)

Leg press: (25, 20, 15, 10, 5)

Repeat x4


Core Superset 1:

Hanging leg raises (As many as possible)

Kneeling rope cable crunches x20

Repeat x4


Hypertrophy Superset 2:

Seated dumbbell shoulder press (25, 20, 15, 10, 5)

T-Bar Row (25, 20, 15, 10, 5)

Repeat x4


Core Superset 2:

Waist twists w/ bar on back: 30

Bicycle crunches for 1 minute

Repeat x4


Hypertrophy Superset 3:

Barbell curls (25, 20, 15, 10, 5)

Tricep straight bar pushdowns (25, 20, 15, 10, 5)

Repeat x4


Core Superset 3:

Max side plank (both sides). Rest & stretch for 1-2 minutes between sets

HIIT CARDIO

Sprints:

15 seconds max effort

1 minute walk

Repeat x10


Stretch/Yoga/Puke/Recovery

REST & RECOVERY

Stay hydrated (blood), and keep kicking ass.


WEEK 6

  • DAY 1
  • DAY 2
  • DAY 3
  • DAY 4
  • DAY 5
  • DAY 6
  • DAY 7

TOTAL BODY METABOLIC CONDITIONING

Overhead Squat: 

5x5


Run 2 Miles


Conditioning Circuit x4:

Pull ups: as many as possible

Burpees: 20

Dumbbell punches: 1 minute

GHD/Back extension: 20


Run 1 mile

STEADY STATE CARDIO & RECOVERY

45 min low intensity movement


Yoga/Stretching 

TOTAL BODY METABOLIC CONDITIONING

Deadlift:

5x5


Conditioning Circuit x4:

Alternating arm kettlebell swings: 20

Wall walks: 15

Heavy wall ball squat throws: 10

Battle rope swings: 30 seconds

Plyo lunges: 15/leg

Hanging leg raises 10


Jog 1 mile


STEADY STATE CARDIO

45 min low intensity movement


Yoga/Stretching 

TOTAL BODY HYPERTROPHY SUPERSETS & CORE

Circuit 1 x3:

Dips: as many as possible

Med ball push ups: as many as possible

Med ball burpee slams: 20


Circuit 2 x3:

Plyo push up: 5

Sprint 30 seconds

Pull ups: 5

Sprint 30 seconds

Plyo push ups: 5

Sprint 30 seconds

Hanging leg raise to failure

Sprint 30 seconds

STEADY STATE CARDIO & RECOVERY

You know it.

TOTAL BODY METABOLIC CONDITIONING

Circuit x5:

Thruster: 5

Single arm heavy farmers carry: 30 seconds/arm

Plank: 1 minute

Row 500 meters


Circuit x3:

Ab v ups: to failure

Mountain climbers to failure

Burpees: 20

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