[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-1-en-105":3,"doc-seo-354495-105":53,"doc-detail-354495-en":126},{"code":4,"msg":5,"data":6},0,"success",[7,14,19,24,29,34,39,44,49],{"id":8,"doc_module":9,"doc_module_name":10,"category_name":11,"show_sort_weight":12,"slug":13},11,1,"Template","Presentations",90,"presentations",{"id":15,"doc_module":9,"doc_module_name":10,"category_name":16,"show_sort_weight":17,"slug":18},12,"Resumes",80,"resumes",{"id":20,"doc_module":9,"doc_module_name":10,"category_name":21,"show_sort_weight":22,"slug":23},14,"Invoices",70,"invoices",{"id":25,"doc_module":9,"doc_module_name":10,"category_name":26,"show_sort_weight":27,"slug":28},15,"Posters",60,"posters",{"id":30,"doc_module":9,"doc_module_name":10,"category_name":31,"show_sort_weight":32,"slug":33},16,"Social Media",50,"social-media",{"id":35,"doc_module":9,"doc_module_name":10,"category_name":36,"show_sort_weight":37,"slug":38},17,"Forms",40,"forms",{"id":40,"doc_module":9,"doc_module_name":10,"category_name":41,"show_sort_weight":42,"slug":43},18,"Letters",30,"letters",{"id":45,"doc_module":9,"doc_module_name":10,"category_name":46,"show_sort_weight":47,"slug":48},21,"Paper Templates",5,"papers-templates",{"id":50,"doc_module":9,"doc_module_name":10,"category_name":51,"show_sort_weight":4,"slug":52},158,"General","general-158",{"code":4,"msg":54,"data":55},"ok",{"site_id":56,"language":57,"slug":58,"title":59,"keywords":60,"description":61,"schema_data":62,"social_meta":119,"head_meta":121,"extra_data":123,"updated_unix":125},105,"en","the-8-week-shred-program-how-the-8-week-shred-works-table-of-contents","The 8 Week Shred Program - How the 8 Week Shred Works - Table of Contents","","The 8 Week Shred Program lays out a structured fitness and nutrition plan designed to build strength and muscle in the first four weeks, then intensify fat-burning efforts in the second phase. Phase 1 focuses on rotating workouts that combine cardio with heavily weighted exercises, near-failure training cues, adequate rest, hydration, and cleaner eating habits with more lean meats and healthy carbs. Phase 2 increases exercise intensity, refines diet toward lean targets, and applies a total-body approach pairing weight training with cardio while preparing the body for the rigors of fat loss.",{"@graph":63,"@context":118},[64,80,101],{"@type":65,"itemListElement":66},"BreadcrumbList",[67,71,74,77],{"item":68,"name":69,"@type":70,"position":9},"https://docshare.wps.com","Home","ListItem",{"item":72,"name":10,"@type":70,"position":73},"https://docshare.wps.com/template/",2,{"item":75,"name":11,"@type":70,"position":76},"https://docshare.wps.com/template/presentations/",3,{"item":78,"name":59,"@type":70,"position":79},"https://docshare.wps.com/template/the-8-week-shred-program-how-the-8-week-shred-works-table-of-contents/354495/",4,{"url":78,"name":59,"@type":81,"image":82,"author":87,"headline":59,"publisher":90,"fileFormat":93,"inLanguage":57,"description":61,"dateModified":94,"datePublished":95,"encodingFormat":93,"isAccessibleForFree":96,"interactionStatistic":97},"DigitalDocument",{"url":83,"@type":84,"width":85,"height":86},"https://docshare.wps.com/thumbnails/the-8-week-shred-program-how-the-8-week-shred-works-table-of-contents/354495.png","ImageObject",442,249,{"name":88,"@type":89},"Aran","Person",{"url":68,"name":91,"@type":92},"DocShare","Organization","application/pdf","2026-10-28","2026-09-22",true,{"@type":98,"interactionType":99,"userInteractionCount":8},"InteractionCounter",{"@type":100},"ViewAction",{"@type":102,"mainEntity":103},"FAQPage",[104,110,114],{"name":105,"@type":106,"acceptedAnswer":107},"How is the 8 Week Shred Program structured across the two phases?","Question",{"text":108,"@type":109},"The program is split into two sections: the first four weeks are Phase 1 focused on building strength and muscle, and Phase 2 follows to intensify fat-burning with higher training intensity and a leaner diet.","Answer",{"name":111,"@type":106,"acceptedAnswer":112},"What training principle does Phase 1 emphasize for workouts?",{"text":113,"@type":109},"Phase 1 workouts should be executed to near failure; for example, if you can complete the target repetitions and still have more left, the weight should be increased.",{"name":115,"@type":106,"acceptedAnswer":116},"What does the program recommend for nutrition and recovery during both phases?",{"text":117,"@type":109},"Both phases emphasize eating clean and healthy, drinking plenty of water, and getting lots of rest days so muscles can repair, while adjusting food choices toward leaner targets in Phase 2.","https://schema.org",{"og:url":78,"og:type":120,"og:title":59,"og:site_name":91,"og:description":61},"article",{"robots":122,"canonical":78},"index,follow",{"doc_id":124,"site_id":56},354495,1791156455,{"code":4,"msg":5,"data":127},{"doc_id":124,"user_id":128,"nickname":88,"user_avatar":129,"doc_module":9,"category_id":8,"category_name":11,"doc_title":59,"doc_description":61,"doc_content":130,"file_id":131,"file_url":132,"file_type":133,"file_size":134,"view_count":8,"is_deleted":4,"is_public":9,"is_downloadable":9,"audit_status":9,"page_count":135,"language":136,"language_code":57,"site_id":56,"html_lang":57,"table_of_contents":137,"faqs":138,"seo_title":139,"seo_description":61,"update_tm":140,"read_time":141},137455076865,"https://ap-avatar.wpscdn.com/davatar_29158cc5080c5b710cf443261637dec0","THE 8 WEEK  \nSHRED PROGRAM  \nThe 8 Week Shred Program  \nTABLE OF CONTENTS  \nHow the 8 Week Shred Works ...........................................................................................................3  \nPhase 1 Workouts: Build the Base ................................................................................................. 4  \n• Upper Body Workout ............................................................................................................................................. 6  \n• Lower Body Workout ............................................................................................................................................ 10  \n• Ab Workout ............................................................................................................................................................ 13  \n• Cardio Workouts .................................................................................................................................................... 15  \nPhase 2 Workouts: Trim the Fat ...................................................................................................... 17  \n• Circuit 1 ................................................................................................................................................................. 19  \n• Circuit 2 ................................................................................................................................................................ 20  \n• Circuit 3 ................................................................................................................................................................. 21  \n• Circuit 4 ................................................................................................................................................................ 22  \nFat Shredding Meals ....................................................................................................................... 24  \nSnippets ........................................................................................................................................... 36  \n| GOLDSGYM. COM 2  \nThe 8 Week Shred Program  \nHOW THE 8 WEEK SHRED WORKS  \nThis program is separated into two sections. The first four weeks are phase 1, and it’s all about building strength and muscle. This is designed to get your metabolism revved up, dial in your diet to incorporate more lean meats and healthy carbs, and get you in the habit of hitting the gym regularly.  \nDuring this time you’ll be eating more food, taking adequate rest days to allow your muscles to repair, and drinking lots of water. It’s all about conditioning your body, getting used to eating a clean, healthy diet, and preparing your ligaments and tendons for the rigors of phase 2.  \nPhase 2 takes it to the next level. Your exercise ramps up a notch to reset your fat burning system, and your diet stays tight and lean. You’ll still be drinking plenty of water, getting lots of rest, and eating clean. Cardio workouts stay in play, but the weight training takes a total body approach to achieve muscle development at the same time that fat loss is occurring.  \n| GOLDSGYM. COM 3  \nThe 8 Week Shred Program  \nPHASE 1 WORKOUTS: BUILD THE BASE  \nThe first phase of this 8 week shred consists of 4 weeks of muscle building and moderate cardio. You will rotate through several different workouts, depending on the week, combining cardio and heavily weighted exercises.  \nAll of these workouts in phase 1 should be executed to near failure. What that means is if you can get through the 10 repetitions, and your muscles still have a little left in them, then you need to increase the weight. For the ab exercises, you can simply keep adding repetitions until your abs give out.  \nDig out your water bottle, grab your headphones, and be ready to feel the burn!  \n| GOLDSGYM. COM 4  \nThe 8 Week Shred Program  \nPHASE 1 WORKOUTS (CONT.)  \nYOUR","cbCaipPdP1lViLDb","https://ap.wps.com/l/cbCaipPdP1lViLDb","pdf",4533867,38,"English","# How the 8 Week Shred Works\n## Phase 1 Workouts: Build the Base\n### Upper Body Workout\n### Lower Body Workout\n### Ab Workout\n### Cardio Workouts\n## Phase 2 Workouts: Trim the Fat\n### Circuit 1\n### Circuit 2\n### Circuit 3\n### Circuit 4\n## Fat Shredding Meals\n## Snippets","[{\"question\":\"How is the 8 Week Shred Program structured across the two phases?\",\"answer\":\"The program is split into two sections: the first four weeks are Phase 1 focused on building strength and muscle, and Phase 2 follows to intensify fat-burning with higher training intensity and a leaner diet.\"},{\"question\":\"What training principle does Phase 1 emphasize for workouts?\",\"answer\":\"Phase 1 workouts should be executed to near failure; for example, if you can complete the target repetitions and still have more left, the weight should be increased.\"},{\"question\":\"What does the program recommend for nutrition and recovery during both phases?\",\"answer\":\"Both phases emphasize eating clean and healthy, drinking plenty of water, and getting lots of rest days so muscles can repair, while adjusting food choices toward leaner targets in Phase 2.\"}]","The 8 Week Shred Program - How the 8 Week Shred Works - Table of Contents | PDF",1790111271,13]