60-Day Shred Master Plan

Looking to transform your body and gain real strength? Whether you're a beginner or intermediate lifter, following a structured muscle training program is key to building lean muscle and boosting confidence.

🏋️‍♂️ Why Muscle Training Matters

Muscle training, or resistance training, is essential for:

• Increasing muscle mass and definition
• Boosting metabolism for fat loss
• Improving posture and joint strength
• Enhancing physical performance and endurance

🔥 4-Day Muscle Building Workout Split

Here’s a powerful weekly workout split to target all major muscle groups efficiently:

🟦 Day 1: Chest & Triceps

• Bench Press – 4 sets x 8-10 reps
• Incline Dumbbell Press – 3 sets x 10 reps
• Tricep Dips – 3 sets to failure
• Tricep Pushdowns – 3 sets x 12 reps

🟩 Day 2: Back & Biceps

• Pull-Ups – 3 sets to failure
• Barbell Rows – 4 sets x 10 reps
• Lat Pulldowns – 3 sets x 12 reps
• Barbell Curls – 3 sets x 10 reps

🟨 Day 3: Rest or Active Recovery

Light cardio or stretching

🟧 Day 4: Legs

• Squats – 4 sets x 8 reps
• Romanian Deadlifts – 3 sets x 10 reps
• Leg Press – 3 sets x 12 reps
• Calf Raises – 4 sets x 15 reps

🟥 Day 5: Shoulders & Abs

• Overhead Press – 4 sets x 10 reps
• Lateral Raises – 3 sets x 12 reps
• Plank – 3 x 60 seconds
• Bicycle Crunches – 3 sets x 15 reps

🥗 Bonus Tips

• Eat a high-protein diet (1.6–2.2g/kg bodyweight)
• Stay consistent — results come with time
• Prioritize recovery and 7–8 hours of sleep