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6-Week Summer Shirts Off Shred (Full Program)

6-Week Summer Shirts Off Shred (Full Program)

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.

Summer Shirts Off Shred

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 Squat
3-4 sets /12-15 reps /45-60 second rest

Barbell Bent Over Row
3-4 sets/ 10-12 reps/ 45-60 second rest

Weighted Reverse Lunges
3-4 sets/ 10-12 per leg/ 45-60 second rest

Dumbbell Bench Press 
3-4 sets/ 10-12 reps/ 45-60 second rest

Barbell Romanian Deadlift
3-4 sets/ 15 reps/ 45-60 second rest

Pull-Ups
3-4 sets/ Max reps/ 60 second rest

Side Plank
3-4 sets/ 60 seconds work/ 30 second rest

Push-Ups
3-4 sets/ Max reps/ 60 second rest

RELATED ARTICLE: 7 Changes that Will Happen to Your Body if You Start Doing Planks Today!

WEEK 1: DAY 2

Barbell Deadlift
3-4 sets/ 12-15 reps/ 45-60 second rest

Pull-Ups
3-4 sets/ 10-12 reps/ 45-60 second rest

Weighted Box Step-Ups
3-4 sets/ 10-12 per leg/ 45-60 second rest

Dumbbell Incline Bench Press
3-4 sets/ 10-12 reps/ 45-60 second rest

Barbell Front Squat
3-4 sets / 15 reps/ 45-60 second rest

Lat-Pull Down
3-4 sets/ 15 reps/ 45-60 second rest

Plank
3-4 sets /60s work /30s rest

Push-Ups
3-4 sets/ Max reps/ 60 second rest

RELATED ARTICLE: 4 Exercises That Actually Harmful for Your Back (and What to Do Instead)

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 Squat
3-4 sets/ 15 reps/ 30 second rest

Weighted Reverse Lunges
3-4 sets/ 15 reps/ 30 second rest

Dumbbell Bench Press
3-4 sets/ 15 per leg/30 second rest

Barbell Bent Over Row
3-4 sets/ 15 reps/ 30 second rest

Barbell Romanian Deadlift
3-4 sets/ 15 reps/ 30 second rest

Kettlebell Swings
3-4 sets/ 15 reps/ 30 second rest

Pull-Ups
3-4 sets/ Max reps/ 30 second rest

Push-Ups
3-4 sets/ Max reps/ 30 second rest

RELATED ARTICLE: With These 9 Exercises Your Belly Fat Will Disappear in 2 Weeks

WEEK 2: DAY 2

Barbell Deadlift
3-4 sets/ 15 reps/ 30 second rest

Weighted Box Step-Ups
3-4 sets/ 15 reps/ 30 second rest

Pull-Ups
3-4 sets/ 15 reps/ 30 second rest

Dumbbell Incline Bench Press
3-4 sets/ 15 reps/ 30 second rest

Barbell Front Squat
3-4 sets/ 15 reps/ 30 second rest

Kettlebell Swings
3-4 sets/ 15 reps/ 30 second rest

Lat-Pull Down
3-4 sets /15 reps/ 30 second rest

Push-Ups
3-4 sets/ Max reps/ 30 second rest

RELATED ARTICLE: Show Your Lower Belly Who’s the BOSS!

WEEK 2: DAY 3 – “FRONT ROW” CHALLENGE

Rower
500m/ 300m/ 200m/ 100m

Take at least a 60 second rest between each interval.

WEEK 3: DAY 1

Barbell Back Squat
3 sets/ 10 reps/ 60 second rest

Plank Jacks
3-4 sets / 60 seconds work/ 30 second rest

Barbell Bench Press
3-4 sets/ 12-15 reps/ 60 second rest

Plank
3-4 sets/ 60 seconds work/ 30 second rest

Barbell Romanian Deadlift
3 sets/ 10 reps/ 60 second rest

Kettlebell Swings
3-4 sets/ 15 reps/ 30 second rest

Barbell Bent Over Row
3-4 sets/ 15 reps/ 60 second rest

Plank Up/Down
3-4 sets/ 60 seconds work/ 30 second rest

Pull-Ups
3-4 sets/ Max reps/ 30 second rest

Push-Ups
3-4 sets/ Max reps/ 30 second rest

RELATED ARTICLE: Slim Down Your Love Handles With This Simple 12-Minute Workout

WEEK 3: DAY 2

Barbell Deadlift
3 sets/ 10 reps/ 60 second rest

Plank Taps
3-4 sets/ 60 seconds work/ 30 second rest

Dumbbell Overhead Press
3-4 sets/ 12-15 reps/ 60 second rest

Plank
3-4 sets/ 60 seconds work/ 30 second rest

Weighted Box Step-Ups
3 sets/ 10 reps/ 60 second rest

Ab Wheel
3-4 sets/ 60 seconds work/ 30 second rest

Dumbbell Bent Over Row
3-4 sets/ 15 reps/ 60 second rest

Side Plank
3-4 sets/ 60 seconds work/ 30 second rest

Lat-Pull Down
3-4 sets/ 15 reps/ 30 second rest

Push-Ups
3-4 sets/ Max reps/ 30 second rest

RELATED ARTICLE: Wanna Get a Natural Breast Lift? – Follow THIS Workout

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 Squat
3-4 sets/ 15 reps/ 45 second rest

Plank Jacks
3-4 sets /60 seconds work /30 second rest

Incline Push-Ups
3-4 sets/ 12-15 reps/ 45 second rest

Plank
3-4 sets/ 60 seconds work/ 30 second rest

Kettlebell Swings
3-4 sets/ 15 reps/ 45 second rest

Pull-Ups
3-4 sets/ 12-15 reps/ 45 second rest

Plank Up/Down
3-4 sets/ 60 seconds work/ 30 second rest

Lateral Lunges
3-4 sets /15 reps /45 second rest

WEEK 4: DAY 2

Single Leg Squat
3-4 sets/ 15 reps/ 45 second rest

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Mountain Climbers
3-4 sets/ 60 seconds work/ 30 second rest

Push-Ups
3-4 sets/ 12-15 reps/ 45 second rest

Plank to Pike
3-4 sets/ 60 seconds work/ 30 second rest

Incline Pull Up
3-4 sets/ 12-15 reps/ 45 second rest

Plank Hold
3-4 sets/ 60 seconds work/ 30 second rest

Lateral Lunge
3-4 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 Squat
3-4 sets/ 15 reps/ 45 second rest

Incline Push-Ups
3-4 sets/ 12-15 reps/ 45 second rest

Plank Jacks
3-4 sets/ 60 seconds work/ 30 second rest

Plank
3-4 sets/ 60 seconds work/ 30 second rest

Kettlebell Swings
3-4 sets/ 15 reps/ 45 second rest

Pull-Ups
3-4 sets/ 12-15 reps/ 45 second rest

Plank Up/Down
3-4 sets/ 60 seconds work/ 30 second rest

Ab Wheel
3-4 sets/ 60 seconds work/ 30 second rest

Lateral Lunges
3-4 sets/ 15 reps/ 45 second rest

Dumbbell Overhead Press
3-4 sets/ 12-15 reps/ 45 second rest

Mountain Climbers
3-4 sets/ 60 seconds work/ 30 second rest

Side Plank
3-4 sets/ 60 seconds work/ 30 second rest

WEEK 5: DAY 2

TRX Single Leg Squat
3-4 sets/ 15 reps/ 45 second rest

TRX Pikes
3-4 sets/ 60s work/ 30s rest

TRX Push-Ups
3-4 sets/ 12-15 reps/ 45 second rest

TRX Atomic Crunch
3-4 sets/ 60s work/ 30s rest

TRX Jump Squat
3-4 sets/ 15 reps/ 45 second rest

TRX Plank
3-4 sets/ 60s work/ 30s rest

TRX Row
3-4 sets/ 12-15 reps/ 45 second rest

TRX Plank
3-4 sets/ 60s work/ 30s rest

Scale: If TRX bands are unavailable complete the following bodyweight exercises

Single Leg Squat
3-4 sets/ 15 reps/ 45 second rest

Plank to Pike
3-4 sets/ 60s work/ 30s rest

Push-Ups
3-4 sets/ 12-15 reps/ 45 second rest

Hanging Knee Raises
3-4 sets/ 60s work/ 30s rest

Jump Squat
3-4 sets/ 12-15 reps/ 45 second rest

Plank Hold
3-4 sets/ 60s work/ 30s rest

Incline Pull Up
3-4 sets/ 12-15 reps/ 45 second rest

Plank Hold
3-4 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 Squat
3-4 sets/ 12-15 reps/ 45-60 second rest

Barbell Bent Over Row
3-4 sets/ 10-12 reps/ 45-60 second rest

Push-ups
3-4 sets/ 15 reps/ 45-60 second rest

Weighted Reverse Lunges
3-4 sets/ 10-12 per leg/ 45-60 second rest

Dumbbell Bench Press
3-4 sets/ 10-12 reps/ 45-60 second rest

TRX Row
3-4 sets/ 15 reps/ 45-60 second rest

Barbell Romanian Deadlift
3-4 sets/ 15 reps/ 45-60 second rest

Dumbbell Bench Press
3-4 sets/ 10-12 reps/ 45-60 second rest

Pull-Ups
3-4 sets/ 15 reps/ 60 second rest

Kettlebell Swing
3-4 sets/ 15 reps/ 45-60 second rest

Dumbbell Overhead Press
3-4 sets/ 10-12 reps/ 45-60 second rest

Push-Ups
3-4 sets/ 15 reps/ 60 second rest

Ab Wheel
3-4 sets/ 15 reps/ 60 second rest

Plank Taps
3-4 sets/ 15 reps/ 60 second rest

Side Plank
3-4 sets/ 60 seconds work/ 30 second rest

Jumps with jump rope 500

WEEK 6 – DAY 2

Barbell Deadlift
3-4 sets/ 12-15 reps/ 45-60 second rest

Dumbbell Incline Bench Press
3-4 sets/ 15 reps/ 45-60 second rest

Pull-Ups
3-4 sets/ 10-12 reps/ 45-60 second rest

Weighted Box Step-Ups
3-4 sets/ 10-12 per leg/ 45-60 second rest

Incline Push-Ups
3-4 sets/ 15 reps/ 45-60 second rest

Lat-Pull Down
3-4 sets/ 15 reps/ 45-60 second rest

Barbell Front Squat
3-4 sets/ 15 reps/ 45-60 second rest

Dips
3-4 sets/ 10-12 reps/ 60 second rest

Dumbbell Bent Over Row
3-4 sets/ 15 reps/ 45-60 second rest

Ab Wheel
3-4 sets/ 15 reps/ 60 second rest

Plank Jacks
3-4 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 burpees after 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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