6-Week Summer Shirts Off Shred (Full Program)
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The warmth in the air signals the start of many things: summer barbecues, trips to the water park, family vacations. But more than one season is starting; not just summer, but T-shirt, tank top, and, if you’re bold, shirts-off season. That means the race to the your choice physique is heating up.
Gearing up for stripping down starts now with a six week program designed by personal trainer Barrington Bennett. The strength and conditioning regiment was devised to decimate body fat while increasing muscle endurance and overall strength. Plus, it’ll put you in prime form for beach season.
Barrington has a few guidelines to help you get off on the right foot:
- A bit of trial and error goes in to finding an appropriate weight. If you can easily exceed the max reps at a given weight, go up; however, if you consistently struggle to finish the minimum, go down.
- Prioritize form over weight. If your load is so much that it interferes with you completing an exercise with pristine posture and form, take a bit off.
- Clock your rests. Don’t estimate, don’t count in your head, keep a clock or some other timer nearby. Be sure you’re getting a full rest period.
- Keep a record of your progress. The only way you can be sure you’re making strides is if you keep track.
With these tips in mind, you’re ready to jump in to Barrington’s routine. The six weeks is split up into three workouts a week; you can space them however works best for you, but try to space your days one-on one-off and give your muscles time to rest and repair.
WEEK 1: DAY 1
Barbell Back Squat3-4 sets /12-15 reps /45-60 second rest
Barbell Bent Over Row3-4 sets/ 10-12 reps/ 45-60 second rest
Weighted Reverse Lunges3-4 sets/ 10-12 per leg/ 45-60 second rest
Dumbbell Bench Press 3-4 sets/ 10-12 reps/ 45-60 second rest
Barbell Romanian Deadlift3-4 sets/ 15 reps/ 45-60 second rest
Pull-Ups3-4 sets/ Max reps/ 60 second rest
Side Plank3-4 sets/ 60 seconds work/ 30 second rest
Push-Ups3-4 sets/ Max reps/ 60 second rest
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WEEK 1: DAY 2
Barbell Deadlift3-4 sets/ 12-15 reps/ 45-60 second rest
Pull-Ups3-4 sets/ 10-12 reps/ 45-60 second rest
Weighted Box Step-Ups3-4 sets/ 10-12 per leg/ 45-60 second rest
Dumbbell Incline Bench Press3-4 sets/ 10-12 reps/ 45-60 second rest
Barbell Front Squat3-4 sets / 15 reps/ 45-60 second rest
Lat-Pull Down3-4 sets/ 15 reps/ 45-60 second rest
Plank3-4 sets /60s work /30s rest
Push-Ups3-4 sets/ Max reps/ 60 second rest
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WEEK 1: DAY 3 – “SPP” CHALLENGE
Squat/Pull-Up/Push-up
Ascending repetitions for each movement: i.e., 1 squat, 1 pull-up, 1 push-up; 2 squats, 2 pull-ups, 2 push-ups.
WEEK 2: DAY 1
Barbell Back Squat3-4 sets/ 15 reps/ 30 second rest
Weighted Reverse Lunges3-4 sets/ 15 reps/ 30 second rest
Dumbbell Bench Press3-4 sets/ 15 per leg/30 second rest
Barbell Bent Over Row3-4 sets/ 15 reps/ 30 second rest
Barbell Romanian Deadlift3-4 sets/ 15 reps/ 30 second rest
Kettlebell Swings3-4 sets/ 15 reps/ 30 second rest
Pull-Ups3-4 sets/ Max reps/ 30 second rest
Push-Ups3-4 sets/ Max reps/ 30 second rest
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WEEK 2: DAY 2
Barbell Deadlift3-4 sets/ 15 reps/ 30 second rest
Weighted Box Step-Ups3-4 sets/ 15 reps/ 30 second rest
Pull-Ups3-4 sets/ 15 reps/ 30 second rest
Dumbbell Incline Bench Press3-4 sets/ 15 reps/ 30 second rest
Barbell Front Squat3-4 sets/ 15 reps/ 30 second rest
Kettlebell Swings3-4 sets/ 15 reps/ 30 second rest
Lat-Pull Down3-4 sets /15 reps/ 30 second rest
Push-Ups3-4 sets/ Max reps/ 30 second rest
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WEEK 2: DAY 3 – “FRONT ROW” CHALLENGE
Rower500m/ 300m/ 200m/ 100m
Take at least a 60 second rest between each interval.
WEEK 3: DAY 1
Barbell Back Squat3 sets/ 10 reps/ 60 second rest
Plank Jacks3-4 sets / 60 seconds work/ 30 second rest
Barbell Bench Press3-4 sets/ 12-15 reps/ 60 second rest
Plank3-4 sets/ 60 seconds work/ 30 second rest
Barbell Romanian Deadlift3 sets/ 10 reps/ 60 second rest
Kettlebell Swings3-4 sets/ 15 reps/ 30 second rest
Barbell Bent Over Row3-4 sets/ 15 reps/ 60 second rest
Plank Up/Down3-4 sets/ 60 seconds work/ 30 second rest
Pull-Ups3-4 sets/ Max reps/ 30 second rest
Push-Ups3-4 sets/ Max reps/ 30 second rest
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WEEK 3: DAY 2
Barbell Deadlift3 sets/ 10 reps/ 60 second rest
Plank Taps3-4 sets/ 60 seconds work/ 30 second rest
Dumbbell Overhead Press3-4 sets/ 12-15 reps/ 60 second rest
Plank3-4 sets/ 60 seconds work/ 30 second rest
Weighted Box Step-Ups3 sets/ 10 reps/ 60 second rest
Ab Wheel3-4 sets/ 60 seconds work/ 30 second rest
Dumbbell Bent Over Row3-4 sets/ 15 reps/ 60 second rest
Side Plank3-4 sets/ 60 seconds work/ 30 second rest
Lat-Pull Down3-4 sets/ 15 reps/ 30 second rest
Push-Ups3-4 sets/ Max reps/ 30 second rest
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WEEK 3: DAY 3 – “RING MY BELL” CHALLENGE
Deadlift/Swing/Squat/Press
30 seconds at each station for a total of 15 minutes.
1 minute rest between rounds.
KB Deadlift/ KB Swing/ KB Goblet Squat/ KB Overhead Press
WEEK 4: DAY 1
Bulgarian Split Squat3-4 sets/ 15 reps/ 45 second rest
Plank Jacks3-4 sets /60 seconds work /30 second rest
Incline Push-Ups3-4 sets/ 12-15 reps/ 45 second rest
Plank3-4 sets/ 60 seconds work/ 30 second rest
Kettlebell Swings3-4 sets/ 15 reps/ 45 second rest
Pull-Ups3-4 sets/ 12-15 reps/ 45 second rest
Plank Up/Down3-4 sets/ 60 seconds work/ 30 second rest
Lateral Lunges3-4 sets /15 reps /45 second rest
WEEK 4: DAY 2
Single Leg Squat3-4 sets/ 15 reps/ 45 second rest
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Mountain Climbers3-4 sets/ 60 seconds work/ 30 second rest
Push-Ups3-4 sets/ 12-15 reps/ 45 second rest
Plank to Pike3-4 sets/ 60 seconds work/ 30 second rest
Incline Pull Up3-4 sets/ 12-15 reps/ 45 second rest
Plank Hold3-4 sets/ 60 seconds work/ 30 second rest
Lateral Lunge3-4 sets/ 15 reps/ 45 second rest
WEEK 4: DAY 3 – “NO JOKERS” CHALLENGE
Complete a full deck of cards as fast as possible. The number on the card corresponds to number of reps. Face cards are 10 reps; aces, 11. Remove Jokers from the deck.
Hearts: TRX Jump Squat
Diamonds: TRX Push-Ups
Spades: TRX Row
Clubs: TRX Mountain Climbers
Scale: If TRX bands are unavailable, perform each exercise as a bodyweight movement.
WEEK 5: DAY 1
Weighted Bulgarian Split Squat3-4 sets/ 15 reps/ 45 second rest
Incline Push-Ups3-4 sets/ 12-15 reps/ 45 second rest
Plank Jacks3-4 sets/ 60 seconds work/ 30 second rest
Plank3-4 sets/ 60 seconds work/ 30 second rest
Kettlebell Swings3-4 sets/ 15 reps/ 45 second rest
Pull-Ups3-4 sets/ 12-15 reps/ 45 second rest
Plank Up/Down3-4 sets/ 60 seconds work/ 30 second rest
Ab Wheel3-4 sets/ 60 seconds work/ 30 second rest
Lateral Lunges3-4 sets/ 15 reps/ 45 second rest
Dumbbell Overhead Press3-4 sets/ 12-15 reps/ 45 second rest
Mountain Climbers3-4 sets/ 60 seconds work/ 30 second rest
Side Plank3-4 sets/ 60 seconds work/ 30 second rest
WEEK 5: DAY 2
TRX Single Leg Squat3-4 sets/ 15 reps/ 45 second rest
TRX Pikes3-4 sets/ 60s work/ 30s rest
TRX Push-Ups3-4 sets/ 12-15 reps/ 45 second rest
TRX Atomic Crunch3-4 sets/ 60s work/ 30s rest
TRX Jump Squat3-4 sets/ 15 reps/ 45 second rest
TRX Plank3-4 sets/ 60s work/ 30s rest
TRX Row3-4 sets/ 12-15 reps/ 45 second rest
TRX Plank3-4 sets/ 60s work/ 30s rest
Scale: If TRX bands are unavailable complete the following bodyweight exercises
Single Leg Squat3-4 sets/ 15 reps/ 45 second rest
Plank to Pike3-4 sets/ 60s work/ 30s rest
Push-Ups3-4 sets/ 12-15 reps/ 45 second rest
Hanging Knee Raises3-4 sets/ 60s work/ 30s rest
Jump Squat3-4 sets/ 12-15 reps/ 45 second rest
Plank Hold3-4 sets/ 60s work/ 30s rest
Incline Pull Up3-4 sets/ 12-15 reps/ 45 second rest
Plank Hold3-4 sets/ 60s work/ 30s rest
WEEK 5: DAY 3 – “300” CHALLENGE
6 exercises, 50 reps each.
Plank Taps
Plank Up/Downs
Plank Jacks
Plank Leg Lifts
Plank Arm Raises
Plank– 50 seconds
WEEK 6 – DAY 1
Barbell Back Squat3-4 sets/ 12-15 reps/ 45-60 second rest
Barbell Bent Over Row3-4 sets/ 10-12 reps/ 45-60 second rest
Push-ups3-4 sets/ 15 reps/ 45-60 second rest
Weighted Reverse Lunges3-4 sets/ 10-12 per leg/ 45-60 second rest
Dumbbell Bench Press3-4 sets/ 10-12 reps/ 45-60 second rest
TRX Row3-4 sets/ 15 reps/ 45-60 second rest
Barbell Romanian Deadlift3-4 sets/ 15 reps/ 45-60 second rest
Dumbbell Bench Press3-4 sets/ 10-12 reps/ 45-60 second rest
Pull-Ups3-4 sets/ 15 reps/ 60 second rest
Kettlebell Swing3-4 sets/ 15 reps/ 45-60 second rest
Dumbbell Overhead Press3-4 sets/ 10-12 reps/ 45-60 second rest
Push-Ups3-4 sets/ 15 reps/ 60 second rest
Ab Wheel3-4 sets/ 15 reps/ 60 second rest
Plank Taps3-4 sets/ 15 reps/ 60 second rest
Side Plank3-4 sets/ 60 seconds work/ 30 second rest
Jumps with jump rope500
WEEK 6 – DAY 2
Barbell Deadlift3-4 sets/ 12-15 reps/ 45-60 second rest
Dumbbell Incline Bench Press3-4 sets/ 15 reps/ 45-60 second rest
Pull-Ups3-4 sets/ 10-12 reps/ 45-60 second rest
Weighted Box Step-Ups3-4 sets/ 10-12 per leg/ 45-60 second rest
Incline Push-Ups3-4 sets/ 15 reps/ 45-60 second rest
Lat-Pull Down3-4 sets/ 15 reps/ 45-60 second rest
Barbell Front Squat3-4 sets/ 15 reps/ 45-60 second rest
Dips3-4 sets/ 10-12 reps/ 60 second rest
Dumbbell Bent Over Row3-4 sets/ 15 reps/ 45-60 second rest
Ab Wheel3-4 sets/ 15 reps/ 60 second rest
Plank Jacks3-4 sets/ 15 reps/ 60 second rest
Side Plank
3-4 sets/ 60s work/ 30s rest
500 Jumps with jump rope
WEEK 6: DAY 3 – “JUMPMAN” CHALLENGE
10 minutes of jump rope
5 burpeesafter every 100 jumps
Everyone’s ideal body is different, but at the end of this program, you can be sure you’ll have a physique you’ll be excited to reveal at any opportunity, plus the strength and endurance to keep up with all the summer fun.
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