Warrior Shred: Elite Cutting Plan
WORKOUT SUMMARY
Main Goal
Weight Loss
Workout Type
Strength Training
Fitness Level
Advanced
Program Duration
6 Weeks
Days Per Week
6 Days/week
Time Per Workout
60 minutes
Equipment Required
Full Gym
Target Gender
Other
Ultra-defined physique cut with advanced strategy.
Combine science-based deficit training, metabolic resistance, and HIIT to torch fat while preserving lean muscle. Built for warriors who demand peak conditioning and shredded definition.
Heavy Resistance Foundation
| Exercise | Sets | Reps |
| BARBELL SQUAT | 4 | 6-8 |
| Barbell Bench Press | 3 | 6-10 |
| Barbell Bent Over Row | 4 | 8-12 |
| Dumbbell Romanian Deadlift | 3 | 8-12 |
| Dumbbell Shoulder Press | 3 | 10-12 |
| dumbbell renegade row | 3 | 6-10 |
| Pull up | 3 | 6-10 |
| Kettlebell Swings | 3 | 12-15 |
| Jump Squat | 3 | 8-12 |
| Plank | 3 | 1 |
| Mountain Climber | 3 | 20 |
| Bird Dog | 3 | 12-15 |
HIIT Metabolic Circuit
| Exercise | Sets | Reps |
| Burpees | 3 | 10-12 |
| Jump Rope | 3 | 30-60 seconds |
| High Knee Skips_Cardio | 3 | 30 seconds |
| The Box Jump | 3 | 10-12 |
| Depth Jump to Hurdle Hop | 3 | 6-8 |
| T bar rows | 3 | 8-12 |
| Mountain Climber | 3 | 20 |
| Jump Squat | 3 | 8-12 |
| Plank Jacks Extended Leg | 3 | 20 |
| Russian Twist | 3 | 20 |
| Dumbbell V up | 3 | 12 |
| Side Plank Knee to Elbow | 3 | 12 |
Upper Body Sculpt + Core
| Exercise | Sets | Reps |
| Incline Barbell Bench Press | 3 | 6-10 |
| Dumbbell Bent Over Reverse Row | 3 | 8-12 |
| Dumbbell Lateral Raise | 3 | 10-12 |
| Face Pull | 3 | 12-15 |
| Dumbbell Skull Crusher | 3 | 8-10 |
| Rope Bicep Curls | 3 | 12-15 |
| Lying Floor Leg Raise | 3 | 15 |
| Shoulder Tap Push up | 3 | 12-15 |
| Bicycle Crunch | 3 | 15--20 |
| Superman exercise | 3 | 12-15 |
| Lying Upper Body Rotation | 3 | 10-12 |
| seated back extension | 3 | 12-15 |
EMOM Hybrid Blast
| Exercise | Sets | Reps |
| Barbell Hip Thrust | 6 | 8-10 |
| Kettlebell Swings | 6 | 12-15 |
| Burpees | 6 | 8-10 |
| Jump Rope | 6 | 30-60 seconds |
| Bent Over Dumbbell Row | 6 | 8-12 |
| Mountain Climber | 6 | 30 sec |
Lower Body Power + Conditioning
| Exercise | Sets | Reps |
| Barbell Deadlift | 4 | 5-8 |
| Kettlebell Front Squat | 3 | 8-10 |
| Bodyweight Bulgarian Split Squat | 3 | 8-12 per leg |
| Dumbbell Goblet Squat | 3 | 10-12 |
| The Box Jump | 3 | 10-12 |
| High Knee Lunge on Bosu Ball | 3 | 8-10 per leg |
| Barbell Seated Calf Raise | 3 | 12-15 |
| Barbell Glute Bridge | 3 | 12-15 |
| Plank | 3 | 1 |
| Bird Dog | 3 | 12-15 |
| Mountain Climber | 3 | 20 |
| Seated Hamstring Stretch | 3 | 20-30 seconds per leg |
Full-Body Hybrid Finish
| Exercise | Sets | Reps |
| Barbell Hip Thrust | 3 | 12-15 |
| Barbell Clean and Press | 4 | 6-8 |
| Battle Rope | 4 | 30 sec |
| Kettlebell Renegade Row | 3 | 6-10 |
| Jump Squat | 3 | 8-12 |
| Kneeling High Pulley Row | 3 | 10-12 |
| Burpees | 3 | 10-12 |
| Mountain Climber | 3 | 20 |
| Plank Jacks Extended Leg | 3 | 20 |
| Russian Twist | 3 | 20 |
| Superman exercise | 3 | 12-15 |
| Standing Toe Touches | 3 | 15-20 sec |
