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By now, I hope you know that without experiencing something, I will not give an opinion on it or recommend it. I created the 4Weeks2Shred program over the course of 16 years within the lab and trenches using a combination of knowledge and mileage. Then I experienced it myself, and I even brought a camera crew along so you could experience it right alongside me.
The approach will be as much mental as physical, but the guesswork is taken out. Again, I will lead the way and show you how to lean out every single muscle group through intensity, isolation, load application, and precise annihilation.
Training Program Kris Gethin's 4Weeks2Shred
Watch the video - 9:19
How You'll Shred
We will be training 4 days per week with a 2 on, 1 off, 2 on, 2 off training split. For me, I will be weight training on Monday, Tuesday, Thursday, and Friday. Wednesday, Saturday, and Sunday I devoted exclusively to cardio. If you have to swap days around to suit your schedule, that's fine.
Here's how the weekly split breaks down:
- Day 1: Back & Biceps
- Day 2: Shoulders & Triceps
- Day 3: Active rest
- Day 4: Legs
- Day 5: Chest, Calves & Abs
- Day 6: Active rest
- Day 7: Active rest
Each day will also feature two cardio sessions, split between the AM and PM, and 300 reps of one my favorite movements, the bodyweight standing twist.
The resistance training will be centered around my DTPXtreme protocol. This will ensure there's adequate intensity, volume, heavy lifts, sarcoplasmic and myofibril hypertrophy, with the stress pushed into the type 1, type 2a, and 2b muscle fibres.
I recommend rest periods of around 2 minutes on most exercises. As we deplete our glycogen stores via the decrease of carbohydrates over the course of the 4 weeks, this will allow us to better recover enough to put maximum effort into each and every rep of every set.
When it comes to cardio, I’m recommending what is known as "steady-state." Your cortisol levels will already be raised due to the training intensity and the restriction of food variables and calories, so you need to avoid further increasing them via HIIT.
For all cardio sessions stay between 70-80 percent of maximum heart rate, with a max of a few minutes at 85 percent. Over 85 percent you will burn muscle on this plan.
Sometimes it may seem like you are not moving super intense and at 80 percent of THR. That is OK. The goal is to get lean and preserve muscle, not subject ourselves to insane intensity levels and durations of cardio. Try it, and you will melt your tires.
A heart rate monitor is your best friend here. Consider investing in one, and then figure out where you fall on the standard maximum heart rate chart.
Four intense weeks for intense results
Remember, if you fail to prepare, you are only preparing to fail. Make sure you watch the rest of the overview videos first before watching day 1 and the 27 following. If you follow my weight training plan correctly, nothing will be left on the gym floor except sweat, lactic acid, and every ounce of your energy.
I like to turn to my alter ego, Kaged Muscle, to do some unnatural things in the gym in order to gain unnatural results. I recommend you find yours.