Conditioning

Evil Shred 6 Week Summer Workout Program

so you want that body you could never summon the guts to dig up before? well… look no further than the evil shred!! aka: Death comes lifting’s summer conditioning program consisting of 6 workouts a week, for 6 weeks, and expecting many 6 packs. and demonic spirits suddenly never looked or felt so sexy & dangerous.

warning: once you have initiated fat loss necronomicon spell it is impossible to reverse the effects!! this is a more advanced program… so if you are new to lifting proceed with caution, adjust the intensity to your capabilities, or just try our beginner program available free right here first!! you’ve been warned. groovy.

Phase I will be weeks 1-3, in which we will be using more of a traditional strength and conditioning approach, utilizing a lower/upper/cardio split. if you survive, phase II weeks 4-6 will be a little more advanced… 3 total body iron worshipping sessions per week interspersed with a different cardio technique each day in between, and more than enough metabolic conditioning and/or zombie killing tactics. expect to be puking at straight up exorcism levels. All workouts will combine principles of cross training, powerlifting, heavy metal, conditioning, cardio, yoga, 80’s horror films, and hypertrophy. we have weaponized these principles in order for you freaks to attain your shredded summer body.. or, I suppose waiting to just die is the easiest way to drop the fat. the decomposition rate is pretty high theses days... so I hear.

PHASE 1

week I

day I: lower body strength & Core

Back squat: take your time warming up & working up to an estimated 1 rep max. (Example sets: 15,10,8,5,3,2,1,1)

conditioning circuit x 4

-single leg kettlebell deadlifts: 10 reps/leg

- Kettlebell split squat: 10 reps/leg

-kettlebell front rack walking lunges: 10 reps/leg

leg press PYRAMID: set 1: 20 reps, set 2: 15 reps, set 3: 10 reps, set 4: 5 reps, set 5: 5 reps, set 6: 10 reps, set 7: 15 reps, set 8: 20 reps (increasing weights sets 1-5, decreasing sets 6-8)

incline treadmill walk: sustain good pace at highest incline for 15 minutes

day II: upper body

bench press: find your approximate 1 rep max in 5-8 sets (same as the back squat yesterday)

conditioning circuit x4

-pull ups: as many as possible

-Pushups: as many as possible

-renegade row: light weight, consistent pace for 1 minute

cable crossover superset with face pulls: 3x15

dips: 4 sets to failure

burpees: 5x10

day III: steady state cardio & isometrics

your choice of jogging, biking, rowing, swimming, etc.. for 45 minutes to an hour

hold a plank for as long as possible when finished

stretch / yoga

day IV: lower body power & abs

-deadlift: 6x3 (use a lighter weight, perform reps as fast/explosive as possible, rest 1-2 min between sets)

superset x 4

-8 box squats

-10/leg ply0 (jumping) lunges

superset x 3

-15 goblet squats

-15/side cable wood chop

superset x 2

-25 leg extension

-25 lying leg curl

tabata sit-ups:

work 20 seconds, rest 10 seconds, x8

Day V: upper body power & conditioning

-standing overhead barbell press: 6x3 (same principle as yesterday)

superset x 7

-wide-grip lat pulldown pyramid: 1x20, 1x15, 1x10, 1x5, 1x10, 1x15, 1x20

-dumbbell punches (or shadow boxing): 30 seconds

conditioning circuit x 3

-kettlebell swing: 20

-barbell row: 20

-standing side lateral raises: 20

bike or row: 10 minutes

day VI: HIIT CARDIO

-sprints: 2 min walk, 30 second all out sprint, x6

day VII: rest & recovery

chill. stretch. yoga. Black Sabbath. read. hydrate. amen.

week II

day I: lower body strength & core

-deadlfit: find an approximate max deadlift in 6-8 sets.. take your time warming up!!

-hack squat PYRAMID: set 1: 20 reps, set 2: 15 reps, set 3: 10 reps, set 4: 5 reps, set 5: 5 reps, set 6: 10 reps, set 7: 15 reps, set 8: 20 reps (increasing weights sets 1-5, decreasing sets 6-8)

conditioning circuit x4

-weighted step ups (holding dumbbells, on box or bench) : 10/leg

-ghd or back extension: 15

-goblet squat: 10

superset x 3

-Decline bench sit ups: 20

-burpees: 20

day II: Upper body strength & conditioning, cardio

-standing overhead barbell press: work up to an approximate 1 rep max… be careful on these, do not loose form trying to go to heavy, use a weight you could definitely get one, maybe two.. but stick to just one.

-inverted row pyramid: set a smith machine bar at about neck level, use that height to perform as many inverted rows as possible. move it down a peg and continue as such until it is so low that you are parallel to the floor, then work back up. there will be blood.

conditioning circuit x 3

-single arm dumbbell rows: 10/arm

-incline dumbbell fly: 12

-single arm lateral raises: 10/arm

-skull crushers w/ leg raise : 12

-treadmill slight incline jog: 15 minutes

day III: HIIT CARDIO

-row 500 m (as fast as possible)

rest 2 minute, repeat x 7

-STRETCH/YOGA

day IV: lower body power & isometrics

-back squat : 6x3 (lighten weight, as fast/explosive as possible)

conditioning circuit x4

-barbell lateral squats (big step to left, squat, return to center, big step to right, squat, return to center.. that is one rep): 10

-good mornings (use same bar/weight from lateral squats): 15

-box jumps or jump squats: 20

isometric superset x3

-hollow hold: 45 seconds

-Wall sits: 45 seconds

bike 10 minutes

day V: upper body power & hypertrophy

-bench press: 6x3 (light, explosive)

conditioning circuit x 3

-pushups: as many as possible

-close grip pull ups: as many as possible

-dumbbell iron crosses: 15

power superset x3

-barbell cleans: 6

-med ball slams: 6

hypertrophy circuit x3

-ez bar bicep curls: 15

-tricep overhead rope extensions: 15

-flat bench dumbbell fly: 15

day VI: cardio

20 minute max distance row

20 minute walk/cool-down

day VII: Rest & Recovery

bring the thunder.. do not get lost in the storm.

week III

day I: lower body strength & conditioning

-Front squat: find approximated 1 rep max in 6-8 sets

superset x 3

-single leg high position leg press: 12/leg

-dumbbell stiff legged deadlifts: 12

superset x3

-med ball overhead walking lunges: 1 minute

- hanging leg raises: as many as possible

bike intervals

-1 min steady, 1 min max effort x10

day II: upper body strength & conditioning

- incline barbell bench press: work up to approximate 1 rep max

conditioning circuit x4

-alternating arm bent over dumbbell rows: 10/arm

-alternating arm kettlebell clean & press: 10/arm

-Alternating arm push ups on med ball: 10/arm

superset x3

-hammer strength chest press machine: 15

-close grip lat pulldown: 15

conditioning circuit x 3

15 burpees

1 minute dumbbell punches

1 minute jumping jacks w dumbbells

day III: steady state cardio & core

jog/run/bike/swim for 45 minutes.

test your max plank at the end.

stretch.

day IV: lower body power

-Romanian deadlift: 6x3 as explosive as possible, low weight, low rest.

superset x5

-back squats: 5

-box jumps: 5

conditioning circuit x4

-jump rope: 1 minute

-calf raises: 25

-cable rope crunches: 25

-rope squats w/ face pull: 25

high incline treadmill walk: 20 minutes

day V: Upper body power & isometrics

-Pull ups: 6x3 (as fast as possible)

-push press: 5x5 (lighter weight, go fast, rest 1 min)

superset x4

-med ball chest throw against wall: 8

-pull up bar flexed hang at the top: max

arms & isometrics circuit x4

-reverse barbell curl: 20

-dumbbell overhead tricep extension:20

-side plank: max

-dumbbell curl to press:10

-other side plank: max

bike: 20 minutes

day VI: hiit cardio

weighted vest sprints: 30 seconds max effort, 2 minutes rest x8

-stretch!!

day VII: rest & recovery

do some yoga. meal prep for the week. buy vegetables and shit. drink water and blood.

Well.. there ya have it. it may have gotten a bit messy towards the end. that’s a good thing… just prepare yourself for what’s to come. IF you find that you are not recovering as well as you ought to be, make sure your nutrition is dialed in tighter than a coffin lid.. read this here and/or email us with any questions!! phase II awaits you…

PHASE 2

WEEK IV

DAY I: TOTAL BODY STRENGTH & CONDITIONING

-DEADLIFT: 3X3

-BURPEES: 100 IN AS FEW SETS AS POSSIBLE

-INCLINE DUMBBELL PRESS: PYRAMID - 1X20, 1X15, 1X10, 1X5, 1X10, 1X15, 1X20

BODYWEIGHT CIRCUIT X4

-STANDING TWISTS: 50 AS FAST AS POSSIBLE

-PUSHUPS: 25

-WALL WALKS: 5

-PULL UPS: 10

-BURPEES: 50 IN AS FEW SETS AS POSSIBLE

DAY II: CARDIO - MEDIUM INTENSITY INTERVALS

-CARDIO OF YOUR CHOICE: 2 MIN STEADY, 2 MIN FAST (75% EFFORT) X10

STRETCH/YOGA/RECOVERY

DAY III: FUNCTIONAL STRENGTH & CONDITIONING

-OVERHEAD SQUAT: 4X4 (WARM UP, TAKE YOUR TIME, FOCUS ON FORM, WEIGHT SHOULD NOT BE TOO HEAVY.. KEEP IT TIGHT & CONTROLLED)

CONDITIOING CIRCUIT:

-TURKISH GET UPS: 6/SIDE

-HEAVY KETTLEBELL SWINGS: 6

-HEAVY KETTLEBELL SINGLE ARM ROWS: 6/SIDE

SUPERSET:

-REVERSE WALKING LUNGES W/ MED BALL TWIST: 10/LEG

-WEIGHTED DECLINE BENCH SIT UPS: AS MANY AS POSSIBLE

BATTLE ROPES: 5X30 SECONDS MAX EFFORT

DAY IV: CARDIO - STEADY STATE SUFFERING

1 HOUR HIKE/JOG/OR BIKE AT A NICE PACE.

ADD A WEIGHT VEST/BACKPACK IF YOU’RE A TRUE GANGSTER.

LISTEN TO A NEW ALBUM OR DIVE INTO THE DEPTHS OF THE DEATH COMES LIFTING PLAYLISTS.

DAY V: TOTALY BODY HYPERTROPHY, CONDITIONING, & CORE

SUPERSET X5

-SINGLE ARM DUMBBELL CHEST PRESS: 10/ARM X 5

-DRAGON FLAG (ON BENCH): 10

SUPERSET X4

-KETTLEBELL PUSH PRESS: 20

-SEATED CABLE ROW: 20

SUPERSET X3

-NEGATIVE PULL UP: AS MANY AS POSSIBLE

-MED BALL SIDE THROW (AGAINST WALL): 12/SIDE

SUPERSET X2

-GHD: AS MANY AS POSSIBLE AT CONTROLLED TEMPO

-MED BALL OVERHEAD ABMAT SIT UP: AS MANY AS POSSIBLE

SUPERSET X1

-BARBELL CURLS: AS MANY AS POSSIBLE

-TRICEP DIPS: AS MANY AS POSSIBLE

DAY VI: CARDIO - HIIT INTERVALS

ASSAULT BIKE: 30 SECONDS MAX EFFORT, REST 2 MINUTES, X6

STRETCH/YOGA/PUKE/RECOVERY

DAY VII: REST & CONQUER YOUR NUTRITION

do it.

WEEK V

DAY I: TOTAL BODY STRENGTH & CONDITIONING CIRCUITS

CIRCUIT 1 x3

-POWER CLEAN: 5

-BOX STEP UP: 25 /leg

-PULL UP: 5 (add weight if necessary)

-KETTLEBELL SWING: 50

CIRCUIT 2 x3

-BACK SQUAT: 5

-JUMP ROPE: 1 minute

-SINGLE ARM DUMBBELL PRESS: 5/arm

-LOW TO HIGH CABLE WOOD CHOP: 25/side

CIRCUIT 3 x3

-BENT OVER BARBELL ROW: 5

-PLYO PUSH UPS: 25

-MED BALL SLAMS: 5 (heavy and fast as possible)

-PLANK: 1 minute

finishing burpee circuit x3

10 burpees w alternating leg kick at top

10 side to side burpees (in plank position jump to left, jump to right, then back to center for a traditional burpee)

10 burpees w/ tuck jump at top

10 mountain climber burpees

DAY II: CARDIO - MEDIUM INTENSITY INTERVALS

-Row 3 minutes

-stretch hamstrings 1 minute

-row 3 minutes

-childs pose 1 minute

-row 3 minutes

-hip flexor stretch 1 minute

-row 3 minutes

-upward dog 1 minute

-row 3 minutes

-jog 5-10 minutes

day III: total body power supersets

Superset 1 x3

-front squat: 6

box jumps: 12

superest 2 x3

-bench press: 6

-chest ball med ball throws against wall: 12

superset 3 x3

-sumo deadlift high pull: 6

-Wall ball: 12

superset 4 x3

-pulldown: 6

-ball slam: 12

superset 5 x3

- push press: 6

-romanian deadlift: 12

day IV: steady state cardio

1 HOUR CARDIO OF YOUR CHOICE.

SWEAT OUT THE POSION.

DRINK all THE BLOOD.

KICK all THE ASS.

REPEAT.

DAY V: TOTAL BODY HYPERTROPHY SUPERSETS & CORE

hypertrophy superset 1 x4

-incline dumbbell press: 25, 20, 15, 10, 5

-Leg press: 25, 15, 10, 5

core superset 1 x4

-hanging leg raises: as many as possible

-kneeling rope cable crunches: 20

hypertrophy superset 2 x4

-seated dumbbell shoulder press: 25, 20, 15, 10, 5

-tBar row: 25, 20, 15, 10, 5

core superset 2 x4

-waist twists w/bar on back: 30

-bicycle crunches: 1 minute

superset 3 x4

-barbell curls: 25, 20, 15, 10, 5

-tricep straight bar pushdowns: 25, 20, 15, 10, 5

core superset 3 x4

-max side plank

-max other side plank

rest & stretch for 1 -2 minuets between sets

Day VI: Cardio - Hiit intervals

sprints:

-15 seconds max effort, 1 minute walk, x10

stretch/yoga/recover

crush it.

day VII: rest & recover

stay hydrated (blood), and keep kicking ass.

week VI: the final chapter

day I: total body metabolic conditioning

-Overhead squat: 5x5

-run 2 miles

conditioning circuit x4

-pull ups: as many as possible

-burpees: 20

-dumbbell punches: 1 minute

-ghd/ back extension: 20

-run 1 mile

day II: steady state cardio & recovery

-45 min low intensity movement

-yoga / stretching

day III: total body metabolic conditioning

-deadlift: 5x5

conditioning circuit x4

-alternating arm kettlebell swings: 20

-wall walks: 15

-heavy wall ball squat throws: 10

-battle rope swings: 30 seconds

-plyo lunges: 15/leg

-hanging leg raises 10

jog 1 mile

day IV: steady state cardio & recovery

same as day II !!! Do some yoga, please. stay hydrated. eat protein.

day V: Total body metabolic conditioning

circuit 1 x3

-dips: as many as possible

-med ball push ups: as many as possible

-med ball burpee slams: 20

circuit 2 x3

-plyo push up: 5

-sprint 30 seconds

-pull up:5

-sprint 30 second

-plyo push up: 5

-sprint 30 seconds

-hanging leg raise: to failure

-Sprint 30 seconds

day VI: Steady state cardio & recovery

you know it.

day VII: total body metabolic conditioning

circuit x5

-thruster: 5

-single arm heavy farmers carry: 30 seconds/arm

-plank: 1 minute

-Row 500 meters

circuit x3

-Ab v ups: to failure

-mountain climbers: to failure

-burpees:20

there you have it. have you not had enough?? cycle through this again! take a few days to let your mind and body realize comprehend what you just put it through, the fact that you made it out alive makes you the ultimate survivor of any horrid slasher film. congratulations. the lifting dead army slautes you.

or you can start any one of our training programs right here, depending on your goals!!

hope you had fun.