Fast Shred Program: 4 Day Compound Set Workout Split

Fast Shred Program: 4 Day Compound Set Workout Split

Tired of spending hours in the gym without getting the results you want? Try the Fast Shred program; a compound set workout to get you shredded & on your way!

Workout Description

Do you want to get shredded?

Do you also want to cut down on the hours you spend in the gym on a weekly basis?

With summer right around the corner, I can’t say that I blame you if you answered yes to both of those questions.

I mean, who wants to spend all their time in the gym when they could be hanging out by the pool, shredded, soaking up that summer sun?

That’s why I’ve designed a sequel to the Fast Mass Program.

But instead of packing on size, we’re going to focus on shredding some body fat this go around.

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The Basic Component of the Fast Shred Program

In the Fast Mass Program, I introduced you to a time saving intensity booster known as the superset.

In this program, we (for the most part) traded out the superset for compound sets.

What’s the difference? I’m glad you asked. Supersets involve opposing muscle groups, for example you would superset a set of bicep curls with a set of dumbbell tricep extensions.

Compound sets involve the same muscle group. So, for a traditional back compound set, immediately after a set of barbell rows you might hit a set of pullups.

In the Fast Shred Program, I’ve done my best to strategically set up compound sets that involve a heavy lift followed by a set of a bodyweight exercises. This way, you can utilize a heavier weight for the weighted motion without fear of injury risk of a loaded second movement.

That’s not to say that a few compound sets, supersets and giant sets involving loaded exercises weren’t incorporated into this program, but it was avoided for the majority of the sets.

The compound set drastically increases the muscle’s time under tension, thus causing greater overall muscle damage. Combined with proper nutrition, rest, and recovery the end result should be increased muscular endurance and a greater amount of fat loss.

Day 1 – Lower Body
Exercise Sets Reps
1a. Squat 4 8-12
1b. Bodyweight Squat 4 12-20
2a. Dumbbell RDL 4 8-12
2b. Leg Curls 4 12-20
3a. Leg Press 3 8-12
3b. Reverse Bodyweight Lunge 3 10 each leg
Day 2 – Upper Body
Exercise Sets Reps
1a. Bench Press 4 8-12
1b. Pushup 4 12-20
2a. Barbell Row 4 8-12
2b. Inverted Row 4 12-20
3a. Lateral Raises 3 8-12
3b. Front Raises 3 8-12
3c. Rear Delt Raises 3 8-12
4a. 21's 3 21's
4b. Seated Tricep Extension 3 8-12
Day 3 – Off / Active Recovery / Abs

off (light cardio 20-40 minutes of walking for active recovery)

Day 4 – Lower Body
Exercise Sets Reps
1a. Barbell Deadlift 4 8-12
1b. Single Leg Toe Touch 4 10 each leg
2a. Front Squat 3 8-12
2b. Side Lunges 3 10 each side
3a. Leg Extension 3 8-12
3b. Leg Curls 3 8-12
4a. Standing Calf Raise 3 20
4b. Seated Calf Raise 3 20
4c. Jump Rope 3 1 min
Day 5 – Upper Body
Exercise Sets Reps
1a. Standing Dumbbell Press 4 8-12
1b. Band Pull Apart 4 12-20
2a. Dumbbell Row 4 8-12
2b. Pullup 4 12-20
3a. Dumbbell Incline Press 4 8-12
3b. Incline Fly 4 12-20
4a. Dumbbell Curl 3 8-12
4b. Rope Pressdown 3 8-12
Day 6 &7 – Off/Active Recovery/ Abs

off (light cardio 20-40 minutes of walking for active recovery)

M&S Female Athlete Performing Inverted Rows


How Long Should I Take for My Rest Periods?

You won’t be taking any rest periods in between compound, super, or giant sets.

After you finished the prescribed reps for all of the exercises in a set, take between 60-90 seconds worth of rest before attacking your next set.

With that said, it is important to know your own ability and fitness level. If you need longer in between sets, take a little longer to rest in between sets.

If I Eat Properly and Do this Program, How Long Will It Take to See Results?

There are quite a few things that will determine your success with this program. Nutrition is indeed a key factor. For fat loss, you want to make sure you are in a caloric deficit. Find out your BMR here, then subtract ~250-500 calories away from that.

Other factors will include the amount of hours you get of sleep each night and how you spend your time recovering outside of the gym.

A good goal to aim for is about 0.25-0.5lbs of fat loss per week. Grant it, this will depend greatly on your current body composition and all of the factors listed above.

Related: How To Build A Fat Loss Meal Plan

What Should I Do For Abs?

Everyone wants a six pack for summer. Feel free to add in ab and core exercises to the tailend of these workouts or on off days.

Check out our full database of ab workouts here.

Can I Switch up the Order of the Workouts/Sub Exercises?

You’re more than welcome to tailor this program whatever way you see fit to better fit your needs and help you reach your goals.

With that said, be cautious about subbing exercises and switching the workout order. You want to make sure you are still able to recover properly from each workout as this is how you will inevitably see the results you want.

If you have any other questions, comments, and/or try the workout, let us know in the comments section below!


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