Power to Shred’s Lifestyle Body Sculpt Program

Program Length: Continuous
Goals: Lose Body fat, Gain Muscle, Maintain Losses

Training Overview

Training will be broken down into 3 days of weight training, and 4 days of active rest. Weight training will take place on Tuesday/Thursday/Saturday.

Day 1: Cardio

Day 2: Chest/Triceps

Day 3: Cardio/Abs

Day 4: Back/Biceps

Day 5: Cardio/Abs

Day 6: Shoulders/Legs

Day 7: Cardio

Cardio: Cardio will be preformed twice a day on ‘rest’ days, and once a day on weight training days. Cardio sessions will consist of 20 minutes of speed walking. Twice a week, evening cardio will be replaced with HIIT training cardio. 

Training will follow the Micro Cycles:

Week 1- sets of 12-15 reps

Week 2- sets of 9-11 reps 

Week 3- sets of 6-8 reps 

Week 4- sets of 3-5 reps 


Rest time between sets will be 45 seconds-1 minute.

Weeks will cycle between ending all sets with a rest pause and a drop set.

Nutrition Overview

Approximately 1800 calories per day

1.5g Protein per pound of bodyweight (185 g protein- 740 calories) 30g per meal

1g Carbs per pound of bodyweight (125g carbs- 500 calories) 20g per meal

.5g Fat per pound of bodyweight (62g fat- 558 calories) 10g per meal

Diet will be ‘clean,’  Cheat meals will be allowed approximately once every two weeks. 

Download the workout sheets here:

Abdominals Workout Log

Chest and Triceps Workout Log

Back and Biceps Workout Log

Shoulders and Legs – Workout Log


4 thoughts on “Workouts

  1. Hi Talia! I just checked out your blog, your training looks incredible! I have had a really difficult time with diet. I used to could all of my calories, weigh everything, etc. and it was very difficult to manage. To calculate my calories (which is really just a guideline) I took 1.5 g per pound of body weight for protein, 1 g for carbs, and .5 g for fat. Then I calculated the calories from there (Fat: 1 gram = 9 calories; Protein: 1 gram = 4 calories; Carbohydrates: 1 gram = 4 calories) I really try to focus the most on protein to make sure that I get in 30g per meal. I have read a lot on, and I based the marcos a lot off of clutch cut:, but I didn’t think there was enough protein in this diet, so I added .5 g more. I may end up cutting a bit off of the carbs/protein to even it out eventually. What type of diet are you doing? Do you count calories carefully?

  2. Thanks for the link–that’s helpful! I am counting calories and macros, but I’m like you, diet is where I struggle the most. I’m always second-guessing. Right now I’m doing .8 to 1 gram of protein per pound (I’m 150 lbs and just can’t eat more than that right now), and my plan is about .6 grams of fat per pound but I always go over. Peanut butter!! 🙂 And then as many carbs as I need to hit about 1800 calories on non-workout days and 2300 on training days. I use the Lose It! app to track and it’s pretty easy. My biggest struggle is trying to balance tracking without unhealthy obsession…

  3. Pingback: Week 1 #100kreasons Review | Power To Shred

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