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Start Now To Get Shredded For Summer

Bodybuilding.com's newest spokesmodel, Nick Cheadle, gives you the fat-loss program and ground rules to get you on track for that sweet, shredded summer look.

Spring is coming and summer isn't far behind, so it's time to start melting the fat. Nick Cheadle, the male winner of Bodybuilding.com's 2017 Spokesmodel Search, says you need to start shredding now to preserve all that hard-earned muscle you've put on this winter.

"When it comes to fat loss, the slower you go, the better," Cheadle says. "Get started now so you can keep your calories up, maintain your strength and muscle mass, and not walk about like a calorie-starved zombie."

Read Nick's seven ground rules for safe, effective fat loss, then try his five-day split. "You'll lose fat, maintain muscle and strength, and get your shredded summer body the right way—slow and steady," he says.

Nick Cheadle's Get Shredded for Summer Now Program

Workout 1: Squat/Lower Body
1

Barbell Squat

4 sets of 5 reps at 80% 1RM
Barbell Squat Barbell Squat

2

Front Barbell Squat

3 sets of 8 reps
Front Barbell Squat Front Barbell Squat

Superset
3

Lying Leg Curl

3 sets of 15 reps
Lying Leg Curls Lying Leg Curls

Barbell Walking Lunge

3 sets of 12 reps
Barbell Walking Lunge Barbell Walking Lunge

Triset
4

Leg Press

3 sets of 10 reps
Leg Press Leg Press

Leg Extension

3 sets of 20 reps
Leg Extensions Leg Extensions
Standing Dumbbell Calf Raise Standing Dumbbell Calf Raise


Workout 2: Deadlift/Upper Body
1

Barbell Deadlift

4 sets of 8 reps at 70% 1RM
Barbell Deadlift Barbell Deadlift

2

Barbell Bench Press

3 sets of 8 reps at 70% 1RM
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

3

Chin-Up

10 sets of 3 reps EMOM
Chin-Up Chin-Up
EMOM: Every minute on the minute

Superset
4

Bent-Over Barbell Row

3 sets of 12 reps
Bent Over Barbell Row Bent Over Barbell Row

Incline Dumbbell Press

3 sets of 12 reps
Incline Dumbbell Press Incline Dumbbell Press

Superset
5

Dumbbell Shoulder Press

3 sets of 12 reps
Dumbbell Shoulder Press Dumbbell Shoulder Press

Wide-Grip Lat Pull-down

3 sets of 15 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

Superset
6

Triceps Dip

3 sets of 10 reps
Dips - Triceps Version Dips - Triceps Version
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise


Workout 3: Core/Cardio Conditioning as desired

Workout 4: Squat/Lower Body
1

Barbell Squat

4 sets of 8 reps at 70% 1RM
Barbell Squat Barbell Squat

2

Box Squat

3 sets of 8 reps
Box Squat Box Squat

Superset
3

Romanian Deadlift

3 sets of 12 reps
Romanian Deadlift Romanian Deadlift

Single-Leg Barbell Squat

3 sets of 10 reps
One Leg Barbell Squat One Leg Barbell Squat

Triset
4

Floor Glute-Ham Raise

3 sets of 6-8 reps
Floor Glute-Ham Raise Floor Glute-Ham Raise

Dumbbell Step-Up

3 sets of 12 reps
Dumbbell Step Ups Dumbbell Step Ups

Calf Press

4 sets of 12 reps
Calf Press Calf Press


Workout 5: Deadlift/Back/Biceps
1

Barbell Deadlift

4 sets of 5 reps at 80% 1RM
Barbell Deadlift Barbell Deadlift

2

Deficit Deadlift

3 sets of 8 reps
Deficit Deadlift Deficit Deadlift

Superset
3

Wide-Grip Lat Pull-down

3 sets of 10 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

Straight-Arm Pull-down

3 sets of 15 reps
Straight-Arm Pulldown Straight-Arm Pulldown

Superset
4

Lying T-Bar Row

3 sets of 10 reps
Lying T-Bar Row Lying T-Bar Row

Hyperextension

3 sets of 12 reps
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

Triset
5

Incline Dumbbell Curl

3 sets of 8 reps
Incline Dumbbell Curl Incline Dumbbell Curl
Cable Hammer Curls - Rope Attachment Cable Hammer Curls - Rope Attachment
Wide-Grip Standing Barbell Curl Wide-Grip Standing Barbell Curl


Workout 6: Bench/Chest/Shoulders/Triceps
1

Barbell Bench Press

4 sets of 5 reps at 80% 1RM
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

Superset
2

Incline Dumbbell Press

3 sets of 8 reps
Incline Dumbbell Press Incline Dumbbell Press

Low Cable Cross-over

3 sets of 12 reps
Low Cable Crossover Low Cable Crossover

3

Standing Military Press

3 sets of 8 reps
Standing Military Press Standing Military Press

Triset
4

Arnold Dumbbell Press

3 sets of 10 reps
Arnold Dumbbell Press Arnold Dumbbell Press

Face Pull

3 sets of 15 reps
Face Pull Face Pull

Side Lateral Raise

3 sets of 10 reps
Side Lateral Raise Side Lateral Raise

Superset
5
Decline Dumbbell Triceps Extension Decline Dumbbell Triceps Extension

Triceps Push-down

3 sets of 20 reps
Triceps Pushdown Triceps Pushdown


As you go through this program, focus on minimizing the amount of time you spend working to failure. Aim to consistently increase the total training volume.

"Don't dig yourself into a hole by smashing your body every time you train," Cheadle says. "Pace yourself so you can increase volume over time and make it easier for you to maintain strength and muscle mass."

Nick Cheadle's 7 Ground Rules for Fat Loss

Okay, you've got the workout to get you looking lean and mean for beach season. Put that together with these basic rules for losing fat and gaining strength, and you're on your way. And congratulations on getting started now so you have time to shred for summer the right way!

1. Consistently track your workout progress

"Writing down your weights, sets, and reps can help you see what changes to make if you're not moving in the right direction."

2. Maintain a calorie deficit

"By forcing your body to look elsewhere to fill the energy deficit you've created, you'll end up losing more body fat."

3. Double-check your protein



"Aim for 1 gram of protein per day for each pound of body weight. By consuming adequate protein, you'll be able to limit the amount of muscle mass you burn through."

4. Understand meal-timing principles

"Stay in a caloric deficit and meet your macronutrient intake. But try to consume 20-40 percent of your total carbohydrate intake in your pre-workout. Doing so will help you fuel your workout and maintain strength and muscle mass."

5. Add cardio as a supplement

"Cardio can help by increasing the total number of calories you burn each week. If your fat loss stalls, add more cardio instead of eating less."

6. Train at the right frequency



"Train 2-3 times per week for the big lifts. Squats, deadlifts, bench presses, barbell presses, rows, and pull-ups burn the most calories—and elevate your post-workout calorie burn. Keep your workouts short but intense."

7. Don't be afraid to lift heavy weights

"The best way to get shredded is to maximize muscle retention. Either lift the same weight for more reps or sets, or lift more weight for your current reps and sets. Just keep trying to push yourself."