Workout Plan to Get Shredded in 2017

New Year’s Resolutions. Yep, it’s that time again. We’re reflecting on the good things that’s happened in 2016 as well as what we need to change to make 2017 a better year. Nothing wrong with that.

One of the biggest new year’s resolutions we make is getting back into the gym, and getting serious about our health. And there are some of us who want to take it to the next level. So I’m going to give you a plan to get shredded in 2017.

Workout to Get Shredded

First, let’s start with the workout to get shredded in 2017. This is the exciting part. At least it should be (I assume if you’re on my site, you love to train!). This is a simple workout plan for 2017 to get you started.

Monday – Chest, Biceps, Cardio

  • Bench Press superset with Cable Flyes
    • 4 sets x 10 reps
  • Incline Dumbbell Press
    • 3 sets x 12 reps
  • EZ Bar Curls superset with Dumbbell Curls
    • 4 sets x 12 reps
  • 30 minutes – walking (outside or treadmill with incline)

Tuesday – Back, Cardio

  • Bent Over Rows superset with Lat Pulldowns
    • 4 sets x 10 reps
  • Seated Rows
    • 4 sets x 12 reps
  • Cable Pullovers
    • 3 sets x 12 reps
  • 20 minutes – H.I.I.T. (high intensity interval training) *

Wednesday – Calves, Abs, Cardio

  • Seated Calve Raises
    • 4 sets x 12 reps
  • Standing Calve Raises
    • 4 sets x 20 reps
  • Superset any 2 ab exercises
    • 4 sets x 12 reps
  • 30 minutes – walking (outside or treadmill with incline)

Thursday – Legs

  • Squats
    • 4 sets x 10 reps
  • Leg Press superset with Leg Curls
    • 4 sets x 12 reps
  • Leg Extensions superset with Dumbbell Lunges
    • 4 sets x 12 reps
  • Stiff Leg Deadlifts
    • 3 sets x 12 reps
  • Friday – Shoulders, Triceps, Cardio
  • Seated Barbell Press superset with Lateral Raises
    • 4 sets x 10 reps
  • Upright Rows
    • 3 sets x 12 reps
  • Cable Pressdowns superset with Overhead Dumbbell Extensions
    • 4 sets x 12 reps
  • 20 minutes – H.I.I.T.

Saturday – Calves, Abs, Cardio

  • Same workout as Wednesday

Sunday – Rest

* H.I.I.T. can be done on any cardio machine or with running short sprints. It’s basically going with great intensity for 30 seconds to a minute follow by a slower pace for the same amount of time. These intervals are alternated until you reach the time specified. 



Meal Plan to Get Shredded

Diet and nutrition play a tremendous role in getting shredded (or not!). However, there’s not one diet plan that will work for everyone. What I can do is give you some tips on foods to stay away from, or at least minimize.

Minimize or Stay Away From:

  • Processed foods
  • Foods high in sugar
  • Excessive fats
  • Sodas

I kept this at a high level, but I think you get it. If you want to get shredded in 2017, stay away from these foods.

Workout vs Diet

I hear many go back and forth as to what’s more important: workout vs diet. They’re obviously both necessary to get shredded. I tend to focus on the workout first. You have to build the lean muscle tissue to make your body more efficient at burning fat.

This doesn’t mean you should neglect nutrition and proper diet. If you eat more junk calories then you’re going to limit the effects of your workouts. And of course if you’re competing, your diet is that much more important.

Here’s to me wishing you a successful year to getting shredded in 2017!

Train with Passion,



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