Movie-star plan

Lean & Shredded

Shredded for a role: circuits and daily cardio

5 days a week
8 weeks
Intermediate
For everyone
Gym

About this program

The "shredded for a role" plan: shorter rests, higher reps, supersets and 15–20 minutes of cardio after every workout. It only works with a real calorie deficit, 180+ g protein and 10k steps. Expect the fastest fat loss, not the fastest muscle gain.

Who it’s for

You already train regularly and want more volume and intensity.
For everyone.
A gym with machines, cables and free weights.
5 sessions a week, about 55 minutes each.
10–12k steps a day on top of the workouts.

The week

Warm up for 5–7 minutes first. Rest is the pause between sets. A1 and A2 (B1 and B2) are supersets: do one set of each back to back, then rest. Rest days: walk and recover.

Monday Upper A: Chest, back, shoulders

Upper body · about 55 min

Exercise	Sets × reps	Rest
Dumbbell Bench Press	3 × 10–⁠12	60 s
Lat Pulldown	3 × 10–⁠12	60 s
Seated Dumbbell Shoulder Press	3 × 12	60 s
Seated Cable Row	3 × 12	60 s
A1 Rope Triceps Pushdown	3 × 15	—
A2 Dumbbell Biceps Curl	3 × 15	45 s

Cardio after: Incline Treadmill Walk, 20 min · 12%. Steady incline walk.

Tuesday Lower A: Legs & core

Legs · core · about 55 min

Exercise	Sets × reps	Rest
Goblet Squat	3 × 12	60 s
Romanian Deadlift	3 × 10	75 s
Reverse Lunge	3 × 10 per leg	60 s
Lying Leg Curl	3 × 15	45 s
Forearm Plank	3 × 45 s	45 s

Cardio after: Stationary Bike, 15 min · 30/30 s. 30 seconds hard, 30 seconds easy.

Wednesday Conditioning: Circuit

Full body · core · about 45 min

Exercise	Sets × reps	Rest
Farmer's Walk	4 × 40 steps	45 s
Push-Up	3 × max reps	45 s
One-Arm Dumbbell Row	3 × 12 per arm	45 s
Side Plank	3 × 30 s	30 s
Cable Crunch	3 × 15	45 s

Cardio after: StairMaster, 20 min. Steady StairMaster.

Friday Upper B: Back, shoulders, arms

Upper body · about 55 min

Exercise	Sets × reps	Rest
Incline Dumbbell Press	3 × 10–⁠12	60 s
Assisted Pull-Up	3 × 8–⁠10	75 s
One-Arm Dumbbell Row	3 × 12 per arm	60 s
A1 Lateral Raise	3 × 15	—
A2 Face Pull	3 × 15	45 s
Hammer Curl	3 × 12	45 s

Cardio after: Incline Treadmill Walk, 20 min · 12%. Steady incline walk.

Saturday Lower B: Glutes & legs

Glutes · quads · core · about 55 min

Exercise	Sets × reps	Rest
Leg Press	3 × 15	60 s
Barbell Hip Thrust	3 × 12	75 s
Bulgarian Split Squat	3 × 10 per leg	60 s
Leg Extension	3 × 15	45 s
Dead Bug	3 × 8 per side	45 s

Cardio after: Stationary Bike, 15 min · 30/30 s. 30 seconds hard, 30 seconds easy.

How to progress

Double progression: add reps within the range first. When every set reaches the top of the range with clean form, add a little weight (about 5–10 lb on lower-body lifts, 2.5–5 lb on upper-body lifts) and start again at the bottom.
Stop most sets 1–2 reps short of failure. Beginners stop 2–3 reps short for the first weeks.
Every 6–8 weeks, or when you feel run down, take an easier week: half the sets, same weights.

Food

Eat enough protein every day and match your calories to your goal: a small deficit to lose fat, maintenance or a small surplus to build muscle.

Find your numbers with the free TDEE calculator, the macro calculator and the protein calculator.

Modeled on how actors and models get ready for a role or a shoot. Not affiliated with or endorsed by any actor, model or studio. They also have coaches and chefs, so results vary.