Tiger Fitness 4 Week Shred for Women: Complete Workout & Diet Plan

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The 4-Week Shred is a fat burning and muscle sculpting routine 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 4 times per week. Each of these workouts should take 45 to 60 minutes. There are two optional days per week for cardio, weak point, and ab training.

This program does not have prescribed deloads; decrease the intensity or volume if you’re 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.

Related: The Fat Loss Factor Book by Marc Lobliner

This routine will implement a number of tried-and-true training principles:

  • The Rep Goal Method – popularized by Steve Shaw’s e-book “Massive Iron: The Rep Goal System”. 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’re strapped for time – upon waking, during lunch, or before bed.

Back up your shred program with the fat blasting stacked combination of MTS Drop Factor and Yohimbine HCL.

The 4-Week Shred Routine – Weeks 1 and 3

Day 1 – Upper
Weeks 1 & 3
Exercise Sets Rep Goal Rest
Flat Barbell Bench Press  3  20  Rest 90-180s between sets
Dumbbell Row  3  30 Rest 60-90s between sets
Seated Dumbbell Arnold Press  3  35  Rest 60-90s between sets
Cable Fly (Perform 1 giant set comprised of 5 drop sets)  5  AMRAP
Triceps Pushdown  3  40 Use the rest-pause method; rest 30s between sets
Barbell Curl  3  40
Finisher Circuit:

1.) Bodyweight Push-ups
2.) Lateral Raises
3.) Rear-Delt Raise

Perform 3 to 5 rounds. No rest between exercises but 90-180s rest between sets

 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
 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.

4 Week Shred

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)  5  AMRAP
Overhead Triceps Extension  3  40  Rest 30s between sets
Finisher Circuit

1.) Bodyweight Bench Dips
2.) Dumbbell Bicep Curls
3.) Dumbbell Front Raises

Perform 3 to 5 rounds. No rest between exercises but 90-180s rest between sets

 3-5
Day 5 – Lower
Weeks 1 & 3
Exercise Sets Rep Goal Rest
Deadlift  3  20  Rest 90-180s between sets
Hack Squat Machine  3  30  Rest 60-90s between sets
Dumbbell Lunges  3  35  Rest 60-90s between sets
Glute Ham Raises  3  35  Rest 60-90s between sets
Seated or Standing Calf Raises (Perform 1 giant set comprised of 5 drop sets)  5  AMRAP
Rope Crunches  4  40  Rest 60-90s between sets
Finisher Circuit

1.) Bodyweight Jump Squats
2.) Bodyweight Step-Ups
3.) Bodyweight Hip Thrusts

Perform 3 to 5 rounds. No rest between exercises but 90-180s rest between sets

 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!

4 Week Shred

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)  5  AMRAP
Skullcrusher  3  40  Rest 30s between sets
Dumbbell Curl  3  40
Finisher Circuit

1.) Lateral Raises
2.) Bodyweight Push-ups
3.) Rear-Delt Raises

Perform 3 to 5 rounds. No rest between exercises but 90-180s rest between sets

 3-5  AMRAP
Day 2 – Lower
Weeks 2 & 4
Exercise Sets Rep Goal Rest
Barbell Front Squat  3  20  Rest 90-180s between sets
Good Morning  3  30  Rest 60-90s between sets
Machine Hack Squat  3  35  Rest 60-90s between sets
Leg Curls (Perform 1 giant set comprised of 5 drop sets)  5  AMRAP
Leg Extensions  3  40  Rest 30s between sets
Ab Wheel Rollouts  4  AMRAP  Rest 60-90s between sets
Finisher Circuit

1.) Bodyweight Jump Lunges
2.) Bodyweight Jump Squats
3.) Bodyweight Calf Raises

Perform 3 to 5 rounds. No rest between exercises but 90-180s rest between sets

 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.

4 Week Shred

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)  5  AMRAP
Cable Facepulls  3  40  Rest 30s between sets
Finisher Circuit

1.) Dumbbell Bicep Curls
2.) Dumbbell Front Raises
3.) Bodyweight Bench Dips

Perform 3 to 5 rounds. No rest between exercises but 90-180s rest between sets

 3-5  AMRAP
Day 5 – Lower
Weeks 2 & 4
Exercise Sets Rep Goal Rest
Deadlift  3  20  Rest 90-180s between sets
Goblet Squat  3  30  Rest 60-90s between sets
Stiff-legged Deadlift  3  35  Rest 60-90s between sets
Barbell Lunges  3  35  Rest 60-90s between sets
Seated or Standing Calf Raises (Perform 1 giant set comprised of 5 drop sets)  5  AMRAP
(Weighted) Decline Crunches  4  40  Rest 60-90s between sets
Finisher Circuit

1.) Bodyweight Step-Ups
2.) Bodyweight Hip Thrusts
3.) Bodyweight Jump Squats

Perform 3 to 5 rounds. No rest between exercises but 90-180s rest between sets

 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!

4 Week Shred

1500 Calorie Sample Meal Plan and Supplement Schedule

Pair the 4-Week Shred above with the sample meal plan and supplement schedule below to shred as much fat and preserve as much lean mass as possible. 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.

8am
  • 1 serving (2 caps) of MTS Drop Factor, 1 serving MTS Machine Greens + Multi, 2-3g EPA/DHA Fish Oil, 5000IU vitamin D.
  • 2 slices turkey bacon, 2 large eggs, and 1 cup blueberries
  • Nutrition: 340 calories, 18g protein, 22g carbs, 20g fat,4 g fiber
Drop Factor Thermogenic12:00pm
  • 2 cups raw spinach, 1 cup cherry tomatoes, 2tb raspberry balsamic vinegar, 1oz feta cheese, 3oz steak, and 1 cup sliced strawberries
  • Nutrition: 330 calories, 25g protein, 28g carbs, 13g fat, 6g fiber

3:00pm

  • 1 serving (2 caps) of MTS Drop Factor, 1 packet Labrada Lean Body for Her
  • 1 cup unsweetened vanilla almond milk
  • Nutrition: 210 calories, 30g protein, 11g carbs, 5g fat, 4g fiber
5:00pm
  • 1 serving (2 scoops) of MTS Clash + 1 serving MTS Vasky
  • Nutrition: 0 calories, 0g protein, 0g carbs, 0g fat, 0g fiber
5:30-6:30pm
  • Workout as outlined above + 1 scoop MTS Machine Fuel intra-workout
  • Nutrition: 20 calories, 5g protein, 0g carbs, 0g fat, 0g fiber
7:00pm
  • 3oz lean (93/7) ground turkey, 1 whole wheat wrap, 1 slice low-fat Swiss cheese, and 3 servings of steamed broccoli
  • Nutrition: 390 calories, 34g protein, 39g carbs, 11g fat, 12g fiber
9:00pm
Totals
  • Calories: 1,500
  • Protein: 137g
  • Carbohydrates: 115g
  • Fat: 55g
  • Fiber: 37g
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Name: Nick Ludlow

Bio: When it comes to fitness I enjoy reading about historic weight lifters, non-conventional weightlifting approaches, nutritional protocols, and the science behind supplements.