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DB Shred № 63 7-day program

GOLDEN ERA DB SHRED: Volume 63

Day 01 Monday

CHEST ON CHEST PUMPZ

LEVEL 3

(GPP) GENERAL PHYSICAL PREPAREDNESS

Sled Drag or Tread-sled (treadmill turned off): 3 minutes Farmers Carry: 3 minutes Lunges: 3 minutes

 

PUMP WORK: 3-4 SETS

Push-ups: 20 reps Rotator Cuffs: 20 reps

 

6 SET SUPERSET

Incline Dumbbell Press & Dumbbell Fly

Week 1: Press: 20, 20, 20 — Fly: 20, 20, 20 reps Week 2: Press: 15, 15, 15 — Fly: 15, 15, 15 reps Week 3: Press: 10, 10, 10 —Fly: 10, 10, 10 reps Week 4: Press: 20, 20, 20 — Fly: 20, 20, 20 reps

Superset with
Wide-grip Pull-ups or Band Pulldowns: 20 reps  

6 SET SUPERSET

Incline Dumbbell Press & Dumbbell Fly

Week 1: Press: 20, 20, 20 — Fly: 20, 20, 20 reps Week 2: Press: 15, 15, 15 — Fly: 15, 15, 15 reps Week 3: Press: 10, 10, 10 —Fly: 10, 10, 10 reps Week 4: Press: 20, 20, 20 — Fly: 20, 20, 20 reps

Superset with
Medium-grip Pull-ups or Band Seated Rows: 20 reps  

10-1 DIPS & PUSH-UPS

Set 1: 10-10 reps Set 2: 9-9 reps Set 3: 8-8 reps Set 4: 7-7 reps Set 5: 6-6 reps Set 6: 5-5 reps Set 7: 4-4 reps Set 8: 3-3 reps Set 9: 2-2 reps Set 10: 1-1 reps

ABS: 4 SETS

Weighted Crunches: 25 reps Supermans: 25 reps

 

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 45 minutes OR Walking Lunges: 400-800 meters

   

LEVEL 2

(GPP) GENERAL PHYSICAL PREPAREDNESS

Sled Drag or Tread-sled (treadmill turned off): 2-3 minutes Farmers Carry: 2-3 minutes Lunges: 2-3 minutes

 

PUMP WORK: 3 SETS

Push-ups: 15-20 reps Rotator Cuffs: 15-20 reps

 

6 SET SUPERSET

Incline Dumbbell Press & Dumbbell Fly

Week 1: Press: 15, 15, 15 — Fly: 15, 15, 15 reps Week 2: Press: 12, 12, 12 — Fly: 12, 12, 12 reps Week 3: Press: 8, 8, 8 —Fly: 8, 8, 8 reps Week 4: Press: 15, 15, 15 — Fly: 15, 15, 15 reps

Superset with
Wide-grip Pull-ups or Band Pulldowns: 15 reps  

6 SET SUPERSET

Incline Dumbbell Press & Dumbbell Fly

Week 1: Press: 15, 15, 15 — Fly: 15, 15, 15 reps Week 2: Press: 12, 12, 12 — Fly: 12, 12, 12 reps Week 3: Press: 8, 8, 8 —Fly: 8, 8, 8 reps Week 4: Press: 15, 15, 15 — Fly: 15, 15, 15 reps

Superset with
Medium-grip Pull-ups or Band Seated Rows: 15 reps  

10-1 DIPS & PUSH-UPS

Set 1: 10-10 reps Set 2: 9-9 reps Set 3: 8-8 reps Set 4: 7-7 reps Set 5: 6-6 reps Set 6: 5-5 reps Set 7: 4-4 reps Set 8: 3-3 reps Set 9: 2-2 reps Set 10: 1-1 reps

*Scale Bench Dips if needed

ABS: 3-4 SETS

Weighted Crunches: 20 reps Supermans: 20 reps

 

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 40 minutes OR Walking Lunges: 400-800 meters

   

LEVEL 1

(GPP) GENERAL PHYSICAL PREPAREDNESS

Sled Drag or Tread-sled (treadmill turned off): 2 minutes Farmers Carry: 2 minutes Lunges: 2 minutes

 

PUMP WORK: 2-3 SETS

Push-ups: 15 reps Rotator Cuffs: 15 reps

 

6 SET SUPERSET

Incline Dumbbell Press & Dumbbell Fly

Week 1: Press: 12, 12, 12 — Fly: 12, 12, 12 reps Week 2: Press: 10, 10, 10 — Fly: 12, 12, 12 reps Week 3: Press: 8, 8, 8 —Fly: 8, 8, 8 reps Week 4: Press: 12, 12, 12 — Fly: 12, 12, 12 reps

Superset with
Wide-grip Pull-ups or Band Pulldowns: 12 reps  

6 SET SUPERSET

Incline Dumbbell Press & Dumbbell Fly

Week 1: Press: 12, 12, 12 — Fly: 12, 12, 12 reps Week 2: Press: 10, 10, 10 — Fly: 12, 12, 12 reps Week 3: Press: 8, 8, 8 —Fly: 8, 8, 8 reps Week 4: Press: 12, 12, 12 — Fly: 12, 12, 12 reps

Superset with
Medium-grip Pull-ups or Band Seated Rows: 12 reps  

10-1 DIPS & PUSH-UPS

Set 1: 10-10 reps Set 2: 9-9 reps Set 3: 8-8 reps Set 4: 7-7 reps Set 5: 6-6 reps Set 6: 5-5 reps Set 7: 4-4 reps Set 8: 3-3 reps Set 9: 2-2 reps Set 10: 1-1 reps

*Scale Bench Dips if needed

ABS: 3 SETS

Weighted Crunches: 15-20 reps Supermans: 15-20 reps

 

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 35 minutes OR Walking Lunges: 400 meters

Day 02 Tuesday

SHOULDERS & TRICEPS

LEVEL 3

(GPP) GENERAL PHYSICAL PREPAREDNESS

Sled Drag or Tread-sled (treadmill turned off): 3 minutes Farmers Carry: 3 minutes Lunges: 3 minutes

 

PUMP WORK: 3-4 SETS

Push-ups: 20 reps Rotator Cuffs: 20 reps

DUMBBELL MILITARY PRESS

Seated or Standing

Week 1: 20, 20, 20, 20, 20 reps Week 2: 20, 15, 12, 10, 8 reps Week 3: 20, 10, 5, 3, 2, 1 reps Week 4: 20, 20, 20, 20, 20 reps

Superset with
Dumbbell Shrugs: 20 reps  

DUMBBELL SKULLCRUSHERS

Week 1: 20, 20, 20, 20, 20 reps Week 2: 20, 15, 12, 10, 8 reps Week 3: 20, 10, 5, 3, 2, 1 reps Week 4: 20, 20, 20, 20, 20 reps

Superset with
Band Pushdowns: 20 reps  

3 SET SUPERSET

Lateral Raises & Frontal Raise Rep Progression: 6 reps 1-1, 2-2, 3-3, 4-4, 5-5, 6-6 reps

Elbows-out Press to the Neck: 25 reps

 

5 SET SUPERSET

Arnold Press: 20 reps Band Arrows: 20 reps

 

ABS: 4 SETS

Weighted Crunches: 25 reps Supermans: 25 reps

 

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 45 minutes OR Walking Lunges: 400-800 meters

   

LEVEL 2

(GPP) GENERAL PHYSICAL PREPAREDNESS

Sled Drag or Tread-sled (treadmill turned off): 2-3 minutes Farmers Carry: 2-3 minutes Lunges: 2-3 minutes

 

PUMP WORK: 3 SETS

Push-ups: 15-20 reps Rotator Cuffs: 15-20 reps

DUMBBELL MILITARY PRESS

Seated or Standing

Week 1: 15, 15, 15, 15, 15 reps Week 2: 15, 12, 10, 8, 6 reps Week 3: 15, 8, 5, 3, 2, 1 reps Week 4: 15, 15, 15, 15, 15 reps

Superset with
Dumbbell Shrugs: 15 reps  

DUMBBELL SKULLCRUSHERS

Week 1: 15, 15, 15, 15, 15 reps Week 2: 15, 12, 10, 8, 6 reps Week 3: 15, 8, 5, 3, 2, 1 reps Week 4: 15, 15, 15, 15, 15 reps

Superset with
Band Pushdowns: 15 reps  

3 SET SUPERSET

Lateral Raises & Frontal Raise Rep Progression: 5 reps 1-1, 2-2, 3-3, 4-4, 5-5 reps

Elbows-out Press to the Neck: 20 reps

 

4-5 SET SUPERSET

Arnold Press: 15 reps Band Arrows: 15 reps

 

ABS: 3-4 SETS

Weighted Crunches: 20 reps Supermans: 20 reps

 

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 40 minutes OR Walking Lunges: 400-800 meters

   

LEVEL 1

(GPP) GENERAL PHYSICAL PREPAREDNESS

Sled Drag or Tread-sled (treadmill turned off): 2 minutes Farmers Carry: 2 minutes Lunges: 2 minutes

 

PUMP WORK: 2-3 SETS

Push-ups: 15 reps Rotator Cuffs: 15 reps

DUMBBELL MILITARY PRESS

Seated or Standing

Week 1: 12, 12, 12, 12, 12 reps Week 2: 12, 10, 8, 6, 6 reps Week 3: 12, 8, 5, 3, 2, 1 reps Week 4: 12, 12, 12, 12, 12 reps

Superset with
Dumbbell Shrugs: 12 reps  

DUMBBELL SKULLCRUSHERS

Week 1: 12, 12, 12, 12, 12 reps Week 2: 12, 10, 8, 6, 6 reps Week 3: 12, 8, 5, 3, 2, 1 reps Week 4: 12, 12, 12, 12, 12 reps

Superset with
Band Pushdowns: 12 reps  

2-3 SET SUPERSET

Lateral Raises & Frontal Raise Rep Progression: 4 reps 1-1, 2-2, 3-3, 4-4 reps

Elbows-out Press to the Neck: 15 reps

 

3-4 SET SUPERSET

Arnold Press: 12 reps Band Arrows: 12 reps

 

ABS: 3 SETS

Weighted Crunches: 15-20 reps Supermans: 15-20 reps

 

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 35 minutes OR Walking Lunges: 400 meters

Day 03 Wednesday

LEG DAY

LEVEL 3

(GPP) GENERAL PHYSICAL PREPAREDNESS

Sled Drag or Tread-sled (treadmill turned off): 3 minutes Farmers Carry: 3 minutes Lunges: 3 minutes

 

FRONT RACK DUMBBELL SQUAT/SISSY SQUAT BODYBUILDING

Match the Sissy Squat Number with Squat Number

Week 1: 20/20, 20/20, 20/20, 20/20, 20/20 reps Week 2: 20/20, 15/15, 15/15, 15/15, 15/15 reps Week 3: 20/20, 10/10, 10/10, 10/10, 10/10 reps Week 4: 20/20, 20/20, 20/20, 20/20, 20/20 reps

 

5 SET SUPERSET

Leg Extensions or Ankle Weight Extensions: 25 reps Ankle Weight Hamstring Curls: 25 reps

 

3 SET SUPERSET

Single Leg Standing Calf Raise: 8 reps Kettlebell Tibilas Raises: 25 reps

 

ABS: 4 SETS

Weighted Crunches: 25 reps Supermans: 25 reps

 

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 45 minutes OR Walking Lunges: 400-800 meters

   

LEVEL 2

(GPP) GENERAL PHYSICAL PREPAREDNESS

Sled Drag or Tread-sled (treadmill turned off): 2-3 minutes Farmers Carry: 2-3 minutes Lunges: 2-3 minutes

 

FRONT RACK DUMBBELL SQUAT/SISSY SQUAT BODYBUILDING

Match the Sissy Squat Number with Squat Number

Week 1: 15/15, 15/15, 15/15, 15/15, 15/15 reps Week 2: 15/15, 12/12, 12/12, 12/12, 12/12 reps Week 3: 15/15, 10/10, 10/10, 10/10, 10/10 reps Week 4: 15/15, 15/15, 15/15, 15/15, 15/15 reps

 

4-5 SET SUPERSET

Leg Extensions or Ankle Weight Extensions: 20 reps Ankle Weight Hamstring Curls: 20 reps

 

2-3 SET SUPERSET

Single Leg Standing Calf Raise: 8 reps Kettlebell Tibilas Raises: 20 reps

 

ABS: 3-4 SETS

Weighted Crunches: 20 reps Supermans: 20 reps

 

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 40 minutes OR Walking Lunges: 400-800 meters

   

LEVEL 1

(GPP) GENERAL PHYSICAL PREPAREDNESS

Sled Drag or Tread-sled (treadmill turned off): 2 minutes Farmers Carry: 2 minutes Lunges: 2 minutes

 

FRONT RACK DUMBBELL SQUAT/SISSY SQUAT BODYBUILDING

Match the Sissy Squat Number with Squat Number

Week 1: 12/12, 12/12, 12/12, 12/12, 12/12 reps Week 2: 12/12, 10/10, 10/10, 10/10, 10/10 reps Week 3: 12/12, 8/8, 8/8, 8/8, 8/8 reps Week 4: 12/12, 12/12, 12/12, 12/12, 12/12 reps

 

3-4 SET SUPERSET

Leg Extensions or Ankle Weight Extensions: 15 reps Ankle Weight Hamstring Curls: 15 reps

 

2-3 SET SUPERSET

Single Leg Standing Calf Raise: 8 reps Kettlebell Tibilas Raises: 15 reps

 

ABS: 3 SETS

Weighted Crunches: 15-20 reps Supermans: 15-20 reps

 

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 35 minutes OR Walking Lunges: 400 meters

Day 04 Thursday

CHEST ON CHEST PUMPZ 2

LEVEL 3

(GPP) GENERAL PHYSICAL PREPAREDNESS

Sled Drag or Tread-sled (treadmill turned off): 3 minutes Farmers Carry: 3 minutes Lunges: 3 minutes

 

WARMUP WORK: 3-4 SETS

Push-ups: 20 reps Rotator Cuffs: 20 reps

 

5 SET SUPERSET

Dumbbell Incline Bench Press

Week 1: 20, 20, 20, 20, 20 reps Week 2: 20, 15, 12, 10, 8 reps Week 3: 20, 10, 5, 3, 2, 1 reps Week 4: 20, 20, 20, 20, 20 reps

Superset with
Wide-grip Pull-ups or Band Pulldowns: 20 reps  

5 SET SUPERSET

Flat Dumbbell Press

Week 1: 20, 20, 20, 20, 20 reps Week 2: 20, 15, 12, 10, 8 reps Week 3: 20, 10, 5, 3, 2, 1 reps Week 4: 20, 20, 20, 20, 20 reps

Superset with 1-Arm Rows (match the same reps as bench)

 

JAILHOUSE PUMP FAILURE WORK: 5 SETS

15-15-15 reps

Dips Push-ups Bench Dips

 

ABS: 4 SETS

Weighted Crunches: 25 reps Supermans: 25 reps

 

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 45 minutes OR Walking Lunges: 400-800 meters

   

LEVEL 2

(GPP) GENERAL PHYSICAL PREPAREDNESS

Sled Drag or Tread-sled (treadmill turned off): 2-3 minutes Farmers Carry: 2-3 minutes Lunges: 2-3 minutes

 

WARMUP WORK: 3-4 SETS

Push-ups: 15 reps Rotator Cuffs: 15 reps

 

5 SET SUPERSET

Dumbbell Incline Bench Press

Week 1: 15, 15, 15, 15, 15 reps Week 2: 15, 12, 10, 8, 6 reps Week 3: 15, 10, 5, 3, 2, 1 reps Week 4: 15, 15, 15, 15, 15 reps

Superset with
Wide-grip Pull-ups or Band Pulldowns: 15 reps  

5 SET SUPERSET

Flat Dumbbell Press

Week 1: 15, 15, 15, 15, 15 reps Week 2: 15, 12, 10, 8, 6 reps Week 3: 15, 10, 5, 3, 2, 1 reps Week 4: 15, 15, 15, 15, 15 reps

Superset with 1-Arm Rows (match the same reps as bench)

 

JAILHOUSE PUMP FAILURE WORK: 4 SETS

12-12-12 reps

Dips Push-ups Bench Dips

 

ABS: 3-4 SETS

Weighted Crunches: 20 reps Supermans: 20 reps

 

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 40 minutes OR Walking Lunges: 400-800 meters

   

LEVEL 1

(GPP) GENERAL PHYSICAL PREPAREDNESS

Sled Drag or Tread-sled (treadmill turned off): 2 minutes Farmers Carry: 2 minutes Lunges: 2 minutes

 

WARMUP WORK: 3 SETS

Push-ups: 12 reps Rotator Cuffs: 12 reps

 

5 SET SUPERSET

Dumbbell Incline Bench Press

Week 1: 12, 12, 12, 12, 12 reps Week 2: 12, 10, 10, 8, 6 reps Week 3: 15, 10, 5, 3, 2, 1 reps Week 4: 12, 12, 12, 12, 12 reps

Superset with
Wide-grip Pull-ups or Band Pulldowns: 12 reps  

5 SET SUPERSET

Flat Dumbbell Press

Week 1: 12, 12, 12, 12, 12 reps Week 2: 12, 10, 10, 8, 6 reps Week 3: 15, 10, 5, 3, 2, 1 reps Week 4: 12, 12, 12, 12, 12 reps

Superset with 1-Arm Rows (match the same reps as bench)

 

JAILHOUSE PUMP FAILURE WORK: 3-4 SETS

12-12-12 reps

Dips Push-ups Bench Dips

 

ABS: 3 SETS

Weighted Crunches: 15-20 reps Supermans: 15-20 reps

 

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 35 minutes OR Walking Lunges: 400-800 meters

Day 05 Friday

FLEX MF FRIDAY

LEVEL 3

WARMUP

Backwards Sled Walks: 5 minutes GHD: 3 sets of 10-20 reps

 

ABSOLUTE ARM MADNESS #2

6 Exercises, 5 Rounds

Round One: 40 reps Round Two: 40 reps Round Three: 30 reps Round Four: 30 Reps Round Five: 50 Reps

Incline Dumbbell Curls Preacher Curls or Hammer Curls Band Curls Dumbbell Skullcrushers Bench Dips Banded Pushdowns

 

ABS: 4 SETS

Weighted Crunches: 25 reps Supermans: 25 reps

 

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 45 minutes OR Walking Lunges: 400-800 meters

   

LEVEL 2

WARMUP

Backwards Sled Walks: 4 minutes GHD: 3 sets of 10-15 reps

 

ABSOLUTE ARM MADNESS #2

6 Exercises, 5 Rounds

Round One: 35 reps Round Two: 35 reps Round Three: 25 reps Round Four: 25 Reps Round Five: 45 Reps

Incline Dumbbell Curls Preacher Curls or Hammer Curls Band Curls Dumbbell Skullcrushers Bench Dips Banded Pushdowns

 

ABS: 3-4 SETS

Weighted Crunches: 20 reps Supermans: 20 reps

 

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 40 minutes OR Walking Lunges: 400-800 meters

   

LEVEL 1

WARMUP

Backwards Sled Walks: 3 minutes GHD: 3 sets of 10 reps

 

ABSOLUTE ARM MADNESS #2

6 Exercises, 5 Rounds

Round One: 30 reps Round Two: 30 reps Round Three: 20 reps Round Four: 20 Reps Round Five: 40 Reps

Incline Dumbbell Curls Preacher Curls or Hammer Curls Band Curls Dumbbell Skullcrushers Bench Dips Banded Pushdowns

 

ABS: 3 SETS

Weighted Crunches: 15 reps Supermans: 15 reps

 

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 35 minutes OR Walking Lunges: 400 meters

Day 06 Saturday

CONDITIONING

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 35 minutes OR Walking Lunges: 400 meters

Day 07 Sunday

CONDITIONING

CONDITIONING OPTIONS

Incline Walk: 10-15% Incline for 35 minutes OR Walking Lunges: 400 meters

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