4 Weeks 2 Shred Overview: Training

I created the 4Weeks2Shred program over the course of 16 years within the lab and trenches using a combination of knowledge and mileage. Without experiencing it, I will not give an opinion on it. 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.

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, as is every other day. If you have to swap days around to suit your schedule, that’s fine.

Training will be centred on my DTPXtreme protocol. This will ensure intensity, volume, heavy lifts, sarcoplasmic and myofibril hypertrophy with the stress pushed into the type 1, type 2a, and 2b muscle fibers.

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.

Cardio will be recommended as steady state. Our cortisol levels will already be raised due to the training intensity and the restriction of food variables and calories, so we need to avoid further increasing via HIIT.

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.