The Shred Circuit is designed to build lean muscle, improve endurance, and accelerate fat loss with a strategic balance of push, pull, and cardio exercises while supporting results with a structured meal plan.

Workout Breakdown

💥 Push Focus (Upper Body & Core Activation)

Dumbbell Shoulder Press (3x12-15)

Incline Dumbbell Press (3x10-12)

Triceps Dips (3x12-15)

Weighted Ab Crunches (3x15-20)

💥 Pull Focus (Strength & Definition)

Lat Pulldown (3x12-15)

Dumbbell Deadlifts (3x10-12)

Bent-over Rows (3x12-15)

Hanging Leg Raises (3x15-20)

💥 Cardio & Fat Burn

Stair Climbers

Planks

Treadmill Sprints (30 sec sprint / 60 sec walk x 4)

Meal Plan for Lean Muscle & Fat Loss

📌 Macros Focus: High Protein | Moderate Carbs | Healthy Fats 🍳 Breakfast: Scrambled egg whites, avocado, whole wheat toast, black coffee 🥗 Lunch: Grilled chicken, quinoa, steamed greens, olive oil drizzle 🍣 Snack: Greek yogurt, almonds, berries 🍽️ Dinner: Salmon, roasted sweet potatoes, sautéed spinach 🥤 Post-Workout: Whey protein shake, banana

This plan ensures muscle retention, recovery, and sustainable energy levels while avoiding excess fat storage.