A weekly shred phase program balancing muscle definition with knee-friendly training. Monday and Thursday hit chest, back, and shoulders with compound lifts. Tuesday and Friday focus on single-leg movements and quad work. Wednesday is active recovery at 10,000-15,000 steps, and Saturday is dedicated to arm pumps.
For my shred phase, Mondays is— I trained chest, back, and shoulders. Incline bench press, a lot of lat pulldown, a lot of seated row, and a lot of dumbbell pressing. All variations of lateral raises. Being Monday, I always left with an arm pump. Tuesdays I trained legs. Now I have some issues with my knees that have been ongoing and persistent, so a lot of my leg training has been centered around single leg movements such as the split squat, leg extension, leg curls, and RDLs. And I would use standing and seated calf raises. Wednesdays, I made sure I did my steps every day. My minimum step goal was 10,000, but on Wednesdays I tend to push it up to around 15,000. Thursdays, I hit chest, back, and shoulders again with the focus being more shoulders, whereas Monday was more chest, using overhead movements and lots of lateral raises as well as lots of back work. Fridays, more legs centered around more of my quads. And Saturdays is all about the pump. Zottman curls, incline curls, reverse curls, pushdowns, close grip press, and many other variations
