Power to Shred’s Lifestyle Body Sculpt Program
Program Length: Continuous
Goals: Lose Body fat, Gain Muscle, Maintain Losses
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.
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: