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4-Week Waistline Shred

By Titan

4-week intermediate waistline shred. Mon Push+Core · Tue Pull+HIIT · Wed Legs+Core · Thu recovery · Fri Upper Pump · Sat Landmine Conditioning · Sunday rest. Week 1 technique (cardio 20) → Week 2 +1 compound set (25) → Week 3 +5% load (30) → Week 4 shorter rest (35).

Training days
5/week · 1 recovery
Program length
4 weeks
Session length
~70 min

Focus: Lose Fat, Preserve Muscle, Conditioning, V-Taper, Muscle Definition, Commercial Gym

Weekly schedule

5 training days/week · 1 recovery day

  1. Day 1Push + CoreChest, Shoulders, Triceps, Core, Conditioning~63 min
  2. Day 2Pull + HIITBack, Rear delts, Biceps, Core, Conditioning~62 min
  3. Day 3Legs + CoreQuads, Hamstrings, Glutes, Calves, Core~60 min
  4. Day 4RecoveryrecoveryRecovery, Mobility~12 min
  5. Day 5Upper Body PumpChest, Back, Shoulders, Arms, Conditioning~53 min
  6. Day 6Landmine ConditioningFull body, Conditioning, Core~49 min
  7. Day 7RestrestRecovery~10 min
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