The 21-Day Shred Exercise and Diet Program

21 day shred

[We recently launched a new program with MEN’S FITNESS digital director Mike Simone. This program is a one-two punch. It’s a combination of what the editors and experts have been reporting and covering for years, with the training techniques that Mike has successfully used for over 10+ years. Follow him on InstagramFacebook, and Twitter.]


Let’s get one thing straight: This 21-day journey is intense; you’re going to shred down body fat quickly. This is not the type of routine you’ll want to follow for more than three consecutive weeks. If you’ve got long-term goals, consider rotating this routine with your regular workout every four weeks to give your body a chance to recuperate from this program. This is a hardcore plan for hardcore results.

For the next three weeks, you’ll be moving a lot and resting little. Most of the rest periods, in fact, are active, which means about 95% of the 75 minutes you’ll spend in the gym each day will have you in motion. We understand a lot of guys find it hard to carve out 75 minutes for training, while others can manage 90 minutes or more. Don’t worry—this program packs maximum volume into minimum time for a workout that is as efficient as it is productive, and you can adjust the timing of it by slowing down or speeding up the pace. You’ll just need to adjust the weights used. (And remember, you’re doing it for only 21 days!)


One other word about this routine: It is designed to elicit muscle hypertrophy, not necessarily strength, although increased strength is a natural by-product of any kind of resistance training.

While those 75 minutes in the gym are important to your success, the time you spend outside of the gym is vital too. The 21-Day Shred includes a comprehensive three-week nutrition program designed for maximum fat loss and minimum muscle waste, leaving you with a shredded body in less than a month… If you’re willing to do what it takes, you’ll make it happen.


For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!