Body Alchemy

The Shredded Academy

Day 1: Chest
Day 2: Legs
Week 1 Day 3: Back
Day 4: Rest
Moderate Day 5: Shoulders
Day 6: Arms + Core
Day 7: Mobility (Full Body)
 Body Alchemy
The Shredded Academy
Day 1

Training: Chest

Difficulty: Moderate

WARM UP

Stretch – Chest 3 Ways

(30 seconds/stretch)

Wrist Circuit
(Complete circuit)

Hollow Back Pushups

(3 slow reps)

Pushup to Crab
(2 sets, 4 reps)

WORKOUT (15 MINUTE ROUND)

Set a timer for 15 minutes and complete each exercise as many times as
instructed. Pace yourself and rest as needed. See how many times you can cy-
cle through the exercises. Next time, try to beat your record.
Each round add 1 exploding push-up to your reps.
Round 1 = 4 reps, round 2 = 5 reps, round 3 = 6…

Exploding Pushups
(4 reps)

Around-the-world
(8 reps)

Elevated Pike Pushups

(6 reps)

Pike Toe Touches

(8 reps)

Push yourself as hard as you can for 15 minutes.

Rest only where needed.

Rest for 3 minutes

BURN OUT
Don’t rest between sets

Fly Pushups
(3 sets, exhaustion)

Side Plank Crunches

(3 sets, 8 reps each side)

EXTRA CREDIT (OPTIONAL)

Use as many sets as necessary to finish the reps

Pushups
(30 reps)

COMPLETE
 Body Alchemy
The Shredded Academy
Day 2

Training: Legs

Difficulty: Moderate

STRETCH

Light Jog
(5 minutes)

Toe Touch
(30 seconds)

Split Stretch
(30 seconds)

Pigeon Stretch
(30 seconds)

Quad Stretch
(30 seconds)

WARM UP

Slow Squat to Squat Jumps

(5 reps x 5 reps)

Side to Side Squats

(8 reps)

Hip Warmup
(60 seconds)

WORKOUT (15 MINUTE ROUND)

Set a timer for 15 minutes and complete each exercise as many times as
instructed. Pace yourself and rest as needed. See how many times you can
cycle through the exercises. Next time, try to beat your record.

Squat Jumps
(4 reps)

Monster Walks
(14 steps)

Mountain Climbers
(14 reps)

Burpees
(5 reps)

Rope Climbers
(12 reps)

Push yourself as hard as you can for 15 minutes.

Rest only where needed.

Rest for 5 minutes

BURN OUT
Rest 30 seconds between sets.
Use no more than 3 sets to finish the reps.

Single Leg Bench Squats

(3 sets, 6 reps each leg)

Squats
(50 reps)

EXTRA CREDIT (OPTIONAL)

Squat Jumps
(20 total reps)

COMPLETE
 Body Alchemy
The Shredded Academy
Day 3

Training: Back

Difficulty: Moderate

WARM UP

Dead Hang
(30 seconds)

Reverse-Grip Hang
(30 seconds)

Wrist Circuit
(Complete Circuit)

Scapula Pullups
(5 reps)

Pullup Pauses
(2 reps)

WORKOUT (15 MINUTE ROUND)

Set a timer for 15 minutes and complete each exercise as many times as
instructed. Pace yourself and rest as needed. See how many times you can
cycle through the exercises. Next time, try to beat your record.
Add 2 windshield wipers to your reps.
Round 1 = 8 reps, round 2 = 10 reps, round 3 = 1

Wide Grip Pullup

(4 reps)

Windshield Wipers (Floor)

(8 reps)

Half Up Pullup
(6 reps)

Sky Divers
(8 reps)

Push yourself as hard as you can for 15 minutes.

Rest only where needed.

Rest for 3 minutes

BURN OUT
Rest 60 seconds between sets

Tuck Lever Raises

(3 sets, exhaustion)

Hanging Knee Raises

(3 sets, exhaustion)

EXTRA CREDIT
See how many total Pull Ups you can do in 3 minutes

Wide Grip Pullups

(3 minutes of Pull ups)

COMPLETE
 Body Alchemy
The Shredded Academy
Day 5

Training: Shoulders

Difficulty: Moderate

WARM UP

Interlock Hands Side to Side

(60 seconds)

Table Stretch
(30 seconds)

Hollow back Pushups

(3 slow reps)

Elbow to Elbow Twists

(2 sets, 5 reps (each arm))

WORKOUT (15 MINUTE ROUND)

Set a timer for 15 minutes and complete each exercise as many times as
instructed. Pace yourself and rest as needed. See how many times you can
cycle through the exercises. Next time, try to beat your record.

Elevated Pike Pushups

(4 reps)

Fly Pushups
(8 reps)

Pike Pushups
(8 reps)

Crunches: Opposite Arm/Leg

(8 reps)

Push yourself as hard as you can for 15 minutes.

Rest only where needed.

Rest for 3 minutes

BURN OUT

Planche Leans
(3 sets, 5 seconds)
Rest 30 seconds between sets

Incline Pushups
(3 sets, exhaustion)
Rest 45 seconds between sets

EXTRA CREDIT
See how many total Elevated Pike Pushups
you can do in 3 minutes

Elevated Pike Pushups

(3 minutes)

COMPLETE
 Body Alchemy
The Shredded Academy
Day 6

Training: Arms + Core

Difficulty: Moderate

STRETCH

Wrist Circuit
(30 seconds each direction)

3-Way Chest Stretch

(30 seconds each direction)

Cobra Stretch
(30 seconds)

Wheel Stretch
(2 sets, 5 seconds)

WARM UP

Inch Worms
(5 reps)

Slow Squats to Squat Jumps

(3 reps x 5 reps)

Side to Side Squats

(10 reps)

WORKOUT (15 MINUTE ROUND)

Set a timer for 15 minutes and complete each exercise as many times as
instructed. Pace yourself and rest as needed. See how many times you can
cycle through the exercises. Next time, try to beat your record.

Skull Crushers
(6 reps)

Hanging Knee Raises

(8 reps)

Chair Dips
(8 reps)

Head Bangers
(5 reps)

Push yourself as hard as you can for 15 minutes.

Rest only where needed.

Rest for 2 minutes

CIRCUIT
Repeat each exercise one after another and then rest and repeat
the circuit as many times as instructed.

Pike Toe Touches

(8 reps)

Criss Cross Kicks

(15 reps)

Crunch Tick Tocks

(8 reps)

(Rest 30 seconds)
Repeat x3

BURN OUT

Chair Dips
(3 sets, exhaustion)
Rest 30 seconds between sets

Pullups
(3 sets, exhaustion)
Rest 45 seconds between sets

EXTRA CREDIT
Use no more than 5 sets to finish the reps

Pushups
(25 reps)

Half Down Pullups

(25 reps)

COMPLETE
Body Alchemy
The Shredded Academy
Day 7

Training: Mobility

Difficulty: Moderate

HAMSTRINGS

Standing Toe
(60 second stretch)

HAMSTRINGS AND GROIN

Split Stretch
(60 seconds stretch)

HIPS

Seated Pretzel
(60 seconds stretch)

Pigeon Stretch
(60 second stretch both legs)

Low Lunge
(60 second stretch both legs)

QUADS

Quad Stretch
(60 second stretch both legs)

MOBILITY

Mobility Lunge
(10 reps, 2 sets – each leg)

Hip Warmup
(120 seconds)

Side to Side Squats

(20 side to side squats, 2 sets)

WRISTS

Wrist Circuit
(30 seconds per position, both arms)

CHEST

3-Way Chest Stretch

(60 seconds per position, both arms)

Cross Arm Stretch

(30 seconds per arm)

Table Stretch
(30 seconds)

LATS AND BICEPS

Dead Hang Stretch

(30 seconds)

Reverse Grip Dead Hang

(30 seconds)

CORE

Cobra Stretch
(60 seconds)

Wheel Stretch
(3 reps, hold 5+ seconds each)

BODY CONTROL

Slow Hollow Pushups

(3 reps, 2 sets)

Pushup to Crab
(6 reps, 2 sets)

Scapula Pullups
(2 sets 5 reps)

COMPLETE