Tiger Fitness 4 Week Shred for Women: Complete Workout & Diet Plan
The 4-Week Shred is a training regimen designed for females with resistance training experience at the late beginner or early intermediate level. Run this program as outlined for 4 weeks, take a break, and repeat as many times as you'd like.
You will be following an upper/lower split and weight training 4x/week. Each of these workouts should take 45 to 60 minutes. There are two optional days per week for cardio, weak points, and core/abdominal training.
This program does not have prescribed deloads; decrease the intensity or volume if you are feeling beat up or not progressing in specific exercises. If you don't have the proper exercise equipment or are unable to perform a specific exercise, substitute an equivalent exercise.
This routine will implement a number of tried-and-true training principles:
The Rep Goal Method - For example, if the routine prescribes 3 sets with a rep goal of 25, then you should aim to perform 25 TOTAL reps across all 3 sets. When you perform more than or equal to 25 reps you increase the working weight for the subsequent workout.
Progressive Overload - adding reps and weight to bar will force your body to preserve as much lean mass as possible.
Rest-Pause Sets - pick a rep goal, number of sets, short rest period (10-45 seconds) and a conservative weight with which you believe you can exceed the rep goal given the set and rep goal parameters. Adhere strictly to the short rest periods and increase the working weight for the next session when you exceed the rep goal.
Drop Sets - perform one set to technical failure, decrease the weight by a reasonable amount, and then perform another set to technical failure. The number of drops can range from as few as 2 to as many as 5. Track total reps and utilize the rep goal method to measure progress.
AMRAP - perform as many reps as you can with good form; if you feel as though you may fail on the next rep or be unable to complete it with good form, terminate the set.
Finisher Circuit - the last component of each weight training workout will have you perform a series of back-to-back bodyweight and dumbbell-based exercises without rest. After you complete one round of the circuit, rest, and repeat the prescribed number of times. You can perform this finisher circuit anywhere, anytime outside of your normal workout window if you are strapped for time - upon waking, during lunch, or before bed.
Perform 3 to 5 rounds. No rest between exercises but 90-180s rest between sets (Ref. to the circuit)
3-5
AMRAP
30 seconds between sets
Day 2 - Lower
Weeks 1 & 3
Exercise
Sets
Rep Goal
Rest
Barbell Back Squat
3
20
Rest 90-180s between sets
Romanian Deadlifts
3
30
Rest 60-90s between sets
Leg Press
3
35
Rest 60-90s between sets
Leg Extensions (Perform 1 giant set comprised of 5 drop sets)
5
AMRAP
Leg Curls
3
40
Rest 30s between sets
Hanging Leg Raises
4
AMRAP
Rest 60-90s between sets
Finisher Circuit:1.) Bodyweight Squats 2.) Bodyweight Lunges 3.) Bodyweight Calf RaisesPerform 3 to 5 rounds. No rest between exercises but 90-180s rest between sets (Ref. to the circuit)
3-5
AMRAP
Day 3 - Low Intensity Steady State (LISS) Cardio, Weak Point, and Abs (Optional)
Weeks 1 & 3
Notes
LISS Exercises - (Incline) Walking, Jogging, Swimming, Cycling, Elliptical Aim for 30 to 60 minutes depending on your aerobic capacity.
1-2 Isolation Exercises to Target Lagging Muscle GroupsIf performing 1 exercise, aim for 50 reps in 5 sets. If performing 2+ exercises, aim for 30 reps in 3 sets.
1-2 Abdominal Exercises. If performing 1 exercise, aim for 50 reps in 5 sets. If performing 2+ exercises, aim for 30 reps in 3 sets.
Day 4 - Upper
Weeks 1 & 3
Exercise
Sets
Rep Goal
Rest
Seated Overhead Press
3
20
Rest 90-180s between sets
Wide Grip Lat Pull-Down
3
30
Rest 60-90s between sets
Incline Dumbbell Bench Press
3
35
Rest 60-90s between sets
Barbell Row
3
35
Rest 60-90s between sets
Rear Dear Fly (Perform 1 giant set comprised of 5 drop sets)
Perform 3 to 5 rounds. No rest between exercises but 90-180s rest between sets (Ref. to the circuit)
3-5
AMRAP
Day 6 - High Intensity Interval Training (HIIT), Weak Point, and Abs (Optional)
Weeks 1 & 3
Notes
HIIT Exercises - Sprints, Cycling, Jump Rope, Box Jumps, Battle Ropes, Weight Sled Pushes & Drags. Perform 5-10 rounds with a 1:3 all-out to active recovery ratio (e.g. 15 seconds all-out and 45 seconds active recovery).
1-2 Isolation Exercises to Target Lagging Muscle Groups. If performing 1 exercise, aim for 50 reps in 5 sets. If performing 2+ exercises, aim for 30 reps in 3 sets.
1-2 Abdominal Exercises. If performing 1 exercise, aim for 50 reps in 5 sets. If performing 2+ exercises, aim for 30 reps in 3 sets.
Day 7
Weeks 1 & 3
Notes
Rest Day. Take this day completely off. Sleep in, rest, relax, and put your feet up!
Week 2 & 4
Day 1 - Upper
Weeks 2 & 4
Exercise
Sets
Rep Goal
Rest
Incline Bench Press
3
20
Rest 90-180s between sets
Chest Supported Row
3
30
Rest 60-90s between sets
Seated Behind the Neck Press
3
35
Rest 60-90s between sets
Incline Dumbbell Fly (Perform 1 giant set comprised of 5 drop sets)
Perform 3 to 5 rounds. No rest between exercises but 90-180s rest between sets (Ref. to the circuit)
3-5
AMRAP
Day 3 - Low Intensity Steady State (LISS) Cardio, Weak Point, and Abs (Optional)
Weeks 2 & 4
Notes
LISS Exercises - (Incline) Walking, Jogging, Swimming, Cycling, Elliptical. Aim for 30 to 60 minutes depending on your aerobic capacity.
1-2 Isolation Exercises to Target Lagging Muscle Groups. If performing 1 exercise, aim for 50 reps in 5 sets. If performing 2+ exercises, aim for 30 reps in 3 sets.
1-2 Abdominal Exercises. If performing 1 exercise, aim for 50 reps in 5 sets. If performing 2+ exercises, aim for 30 reps in 3 sets.
Day 4 - Upper
Weeks 2 & 4
Exercise
Sets
Rep Goal
Rest
Standing Overhead Press
3
20
Rest 90-180s between sets
Close Grip Lat Pulldown
3
30
Rest 60-90s between sets
Close Grip Bench Press
3
35
Rest 60-90s between sets
Shrugs
3
35
Rest 60-90s between sets
Lateral Raises (Perform 1 giant set comprised of 5 drop sets)
Perform 3 to 5 rounds. No rest between exercises but 90-180s rest between sets (Ref. to the circuit)
3-5
AMRAP
Day 6 - High Intensity Interval Training (HIIT), Weak Point, and Abs (Optional)
Weeks 2 & 4
Notes
HIIT Exercises - Sprints, Cycling, Jump Rope, Box Jumps, Battle Ropes, Weight Sled Pushes & Drags. Perform 5-10 rounds with a 1:3 all-out to active recovery ratio (e.g. 15 seconds all-out and 45 seconds active recovery).
1-2 Isolation Exercises to Target Lagging Muscle Groups. If performing 1 exercise, aim for 50 reps in 5 sets. If performing 2+ exercises, aim for 30 reps in 3 sets.
1-2 Abdominal Exercises. If performing 1 exercise, aim for 50 reps in 5 sets. If performing 2+ exercises, aim for 30 reps in 3 sets.
Day 7
Weeks 2 & 4
Notes
Take this day completely off. Sleep in, rest, relax, and put your feet up!
1500 Calorie Sample Meal Plan and Supplement Schedule
Pair the 4-Week Shred above with the sample meal plan and supplement schedule below to achieve a lean, strong physique. Designed for a 120lb female, this plan provides at least 1g of protein per pound of bodyweight to maximize lean mass preservation and 0.4g of fat per pound of bodyweight to ensure normal hormonal function. Shoot for a weight loss of 0.5 to 1 pound of bodyweight per week.
Adjust calories and macronutrients if you are under- or overshooting this benchmark.
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