A commercial gym or a room full of weight machines to be lean, muscular and summery is not a requirement. All you need is a special space at home and a few devices to get it.
If you have a few dumbbells, a kettlebell, resistance bands and a bank, plus a no-nonsense work ethics, you are in business. You train four days a week, with three strength training sessions and one conditioning session with high intensity. The other three days? Active recovery, walking or mobility to keep your body moving and ready to act.
Sounds good, so far? Then this six -week home gym shred is for you. It is designed for lifters who want to strip fat, build muscles and stay strong without leaving their homes. Let’s start.
Summer Shred program of 6 weeks
This program is designed for lifters that have the equipment and work ethic to use it. Whether you speak in a garage, guest room or back garden, the only thing you need is a small space and a targeted mindset. Here is what you need.
Dumbbells: a light and heavy pair, or adjustable dumbbells, to continue every week.
Kettlebells: one moderate, a heavy, perfect for swings, squats, pressing and wearing.
Resistance bands: Long loop tires for rows, pressing and added resistance or help.
Bench or sturdy platform: useful for presses, rows and Bulgarian Split Squats.
Timer app or Stopwatch: keep it honest and efficient during circuits and rest periods.
The 6 -week training plan Lowdown
With four training sessions per week, you retain muscles, torch fat and stay consistent, even with a busy summer schedule. Here is how it will go if you choose to accept this mission.
Weekly Training Split
Day 1: Power of the upper body: Push-pull supersets with dumbbells and tires to target your chest, back, shoulders and arms.
Day 2: Lower body strength: A combination of squats and hinges to strengthen the lower body.
Day 3: Active Recovery / Mobility: Mobility exercises, foam rolls or a walk of 20-30 minutes to support recovery and fat loss.
Day 4: Strength of the entire body: A power circuit that combines dumbbells, kettlebells and body weight exercises.
Day 5: Active Recovery / Walking / Mobility
Day 6: Conditioning and core: High intensity intervals with the help of tires, kettlebells and body weight exercises.
Day 7: Rest: Charge your batteries and prepare to tackle the next week.
Sessy format (30-45 minutes)
- WarmUp (5 minutes): Dynamic movements to get ready
- Main circuit (20-30 minutes): Strength or conditioning focus
- Optional Finisher (5 minutes): End
- COOLDOWN: Stretch, breathe and restore
Summer Shred training of 6 weeks
Now that you know the game plan, let’s dive into the specific training sessions for every training day. Perform a dynamic warming for each session and then get started.
Day 1: Power of the upper body
Goal: Build the power of the upper body while retaining muscle mass. You will concentrate on classic pushing and pulling exercises.
Format: Strive for three rounds per super set. Rest 90 seconds between supersets and rest between exercises if necessary. 1a. Dumbbell varied bench press: 3 sets of 8-12 repetitions.
1b. Rdl to bent row: 3 sets of 12 repetitions
2a. Seated Arnold Press: 3 sets of 8 repetitions.
2b. Straight-arm band Lat Pulldown: 3 sets of 15 repetitions. (If it is unable to perform, the tire pulls apart) 3a. Long kneeling Zottman Biceps Krul: 2 sets of 12 repetitions.
3b. Overhead band triceps extension: 2 sets of 15-25 repetitions
Optional Finisher (5 minutes): Set a timer for 5 minutes and perform 5 push-ups and 10 band-pull aparts for as many rounds as possible.
Day 2: Lower body strength
Goal: Build the power of the lower body with compound exercises. You touch your quads and buttock muscles with squats and lunges and then focus on the hamstrings and buttock muscles with swings and punches.
Format: Complete 3 rounds of each super set, rest for 90 seconds between rounds.
1a. Dumbbell Front Squat: 3 sets of 12 repetitions.
1b. RKC Kettlebell Swing: 3 sets of 15 repetitions
2a. Goblet Side Lunge: 3 sets of 8-10 repetitions per leg
2b. Dumbbell hip thrust: 3 sets of 12-16 repetitions.
Optional Finisher (5 minutes): Light cup squat intervals for 20 seconds work, 40 seconds rest. Repeat 5 rounds.
Day 4: Circuit of the whole body
Goal: Improve muscle endurance and conditioning. It is a circuit of the whole body that will train the upper body, the lower body and the core, so that your metabolism is trained.
Format: Circuit training, five exercises done back-to-back. Do the representatives for every exercise and rest a bit between them. Rest 1 minute after each circuit and strive for 3 rounds in total.
1a. Unilateral rotation squat to press: 12 repetitions by arm.
1b. Dumbbell -Pullover: 15 repetitions.
1c. Goblet alternately reverse Lunge: 8-12 repetitions per leg 1d. Hip extension Dumbbell Floor Press: 12-15 reps.
1st. Mountain Climbers: 20 repetitions per side.
Optional Finisher: Bodyweight Squat and Push-up Countdown set. Start with 12 repetitions of each and finish each round with 2 repetitions until you reach two repetitions.
Day 6: Conditioning + Core
Goal: Increase your cardiovascular fitness and core strength.
Format: This session is divided into two parts: conditioning intervals, followed by a core circuit. For the conditioning you can choose two cardio movements and perform interval-style training. Then you immediately do a circuit of three core exercises back-to-back.
Part 1: Conditioning (intervals 10 minutes): Select 2 movements and alternate them in a working interval layout of 30 seconds/30 seconds. For example:
1a. Kettlebell -swings
1b. Body weight squats
Other exercises to consider: triple extension, high knees, any alternating lunge variation, crawling, kb cleaning or snatches, and any bilateral carrying variation.
Part 2: Core circuit (3 exercises, 3 rounds): Perform these 3 exercises in a row, rest a bit between exercises and rest for 60 seconds between rounds.
1a. Long kneeling kettlebell -halo’s: 8-12 repetitions per side 1b. Sprinter sit-up: 15 repetitions per side
1c. RKC Front Plank: 5 breaths or 10-20 seconds
Weekly progressions
This program lasts six weeks, and the idea is to challenge yourself more as you become fitter and stronger. Here you can read how you can make progress.
Weeks 1 & 2:
Focus on performing exercises with good shape and start with moderate weights. Stay at the bottom of the repetitions and take complete rest periods.
Week 3:
Increase the intensity. If you save 10 repetitions per set, you strive to raise to 12 repetitions or slightly heavier. You can also reduce your resting periods from 90 seconds to about 75 seconds between sets, and from 60 seconds to about 45 seconds between circuit rounds. If you avoid the finishers, it’s time to add a few.
Week 4:
Try to use a heavier dumbbell or tire while retaining the same number of repetitions as in week 3. During the circuit days, strive for the specified higher RepT counts.
Week 5:
Maintain the weights used in week 4, but am now aimed at reducing rest periods. For example, only 30-45 seconds between exercises on circuit day. The key is to maintain the shape even if you increase the intensity.
Week 6:
Try to match or surpass your performance from the first five weeks. Perhaps it squeezes a representative in every set, or the use of the heaviest dumbbells you have.
Go on it now, this summer Shred will not be easy, but the results will be worth it. Stay consistent, give each session your best effort and by the time that six weeks are over, you turn the heads.
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