Get in Shape with the Final Week of the Shred Challenge

If you’ve clicked on this post, it means you’re either interested in or already participating in my 30-Day Shred Challenge. Congratulations to everyone who has made it to the final week! 

This challenge was designed to help you get in shape, shred fat, and build lean muscle mass in just 30 days. Now, it’s time to push through Week 4, the final leg of this transformative journey.

Finish Strong

By now, you’ve experienced the intensity and progression of this program, and Week 4 is no exception. This week, we continue building on the foundation from previous weeks with some added challenges. The focus remains on maintaining your nutrition, hitting your macros, and executing each workout with precision and effort. It’s the final stretch—so give it everything you’ve got!

Week 4 Progressions

In this final week, I’ve introduced a couple of key progressions:

1. Extra Core Work: Every day includes an additional set for the first core exercise. This is designed to push your core strength and endurance to new levels.
2. High-Intensity Intervals: On Day 5, which is an optional cardio day, we’ll be doing high-intensity interval training on the treadmill. If you don’t have a treadmill, you can take it outside, use an assault bike, elliptical, or rower. It’s the intensity and structure of the intervals that matter most.

Dialing in Nutrition

As always, nutrition is a critical piece of the puzzle. By now, you should have calculated your macros (if you haven’t, check out the first week’s guide). This week, I want you to be as flawless as possible with your nutrition.

Here’s the plan:

• Eat 4–5 meals per day, evenly spaced out.
• Hit your macros for protein, carbs, and fat every day.
• Stick to your diet and avoid processed foods or cheats. It’s just one more week—trust me, it’s worth it.

Day 4: Arms and Outside Shoulders

Now let’s dive into the workout I’m highlighting this week: Day 4, which focuses on arms and outside shoulders. This session is packed with effective movements to help sculpt your upper body while improving strength and endurance.

Warm-Up: Salt Bike

• 5 minutes: Start with a steady pace on the salt bike to get the blood flowing and prepare your body for the workout ahead.

High-Intensity Sprints: Salt Bike

• 90 seconds on, 90 seconds off, 4 rounds: Push as hard as you can during the sprints. Go at 100% of your max effort to get the most out of this interval training.

Close-Grip Barbell Bench Press

• 5 sets of 10 reps:
  Focus on lowering your shoulders, keeping your elbows tight to your body, and controlling the bar as you lower it. Explode upwards with power while maintaining proper form. This move targets your triceps and chest, giving you a great pump and building strength.

Barbell Bicep Curls

• 4 sets of 10 reps:
  Stand with your feet shoulder-width apart, knees slightly bent. Squeeze your shoulder blades together and maintain an explosive curl motion. Control the descent to maximize muscle engagement.

Circle Set: Cable Bicep Curls, Skull Crushers, and Lateral Raises

• 12 reps each exercise, 3 sets:
  Perform all three exercises back-to-back without resting in between. Rest for 60 seconds between rounds. This combination works your biceps, triceps, and shoulders for a well-rounded upper-body burn.

Super Set: Alternating Bicep Curls and Cable Tricep Extensions

• 12 reps of bicep curls, 15 reps of tricep extensions, 3 sets:
  Go straight from one exercise to the next, focusing on form and controlled movements. Rest for 60 seconds between sets.

Core Super Set: Rotational Switch Blades and Side Planks

• 20 reps of rotational switch blades, 30-second side planks, 4 rounds:
  The rotational switch blades will challenge your obliques, while the side planks test your stability and core strength. Rest for 60 seconds between sets.

Key Tips for Success in Week 4

1. Push Through the Burn
   This week’s workouts are designed to be challenging. Your muscles will be fatigued, but that’s where the magic happens. Remember, the last few reps should feel tough—embrace the discomfort and finish strong.
2. Stay Disciplined with Nutrition
   Don’t let your diet slip in the final week. Focus on whole, nutrient-dense foods and hit your macros. Your effort in the kitchen will directly impact the results you see after 30 days.
3. Adapt When Necessary
   Life happens. If you need to swap your rest days or modify exercises due to equipment limitations, that’s okay. What matters is that you stay consistent and put in the effort.
4. Track Your Progress
   Take time to reflect on how far you’ve come. Whether it’s taking progress photos, noting increased strength, or feeling more energized, recognize and celebrate the progress you’ve made.
5. Support Each Other
   This challenge isn’t just about individual success—it’s about community. Share your progress, motivate others, and stay connected with those on the same journey.

Why the 30-Day Shred Challenge Works

This program combines strength training, high-intensity interval training, and a dialed-in nutrition plan to deliver results. It’s not just about looking great—it’s about feeling strong, confident, and energized. Each week builds on the last, pushing you further while allowing you to recover and adapt.

By the end of Week 4, you’ll notice significant changes in your body and mindset. You’ll feel more disciplined, capable, and ready to take on new fitness challenges.

Wrapping Up the Challenge

This is it—the final week. You’ve come so far, and the finish line is just days away. Now is the time to give it your all, stick to the plan, and end on a high note. I can’t wait to see the incredible transformations you’ll achieve after completing this program.

Let’s get in shape, shred fat, and build lean muscle together. Don’t forget to check out my app for detailed programs and meal ideas—and I’ll see you next week for the final stretch of the Shred Challenge!