This is week 0.  Check out week 1 here. Check out week 2. Week 3. Week 4.

Hello readers. My name is Victor Macias and I’m the co-founder of MaleStandard.com. The purpose of our site is to help you become the best version of yourself. This comes from aspiring for greatness in ANYTHING you do. So starting today, I’m embarking on a 12 Week Get Shredded Challenge designed to achieve one of my most difficult goals and I want you to take that journey with me.

The Challenge

I’m getting married in 5 months. My goal is to be at my peak physical condition when this day arrives. Ever since I can remember, I’ve wanted to achieve the “shredded” look seen on magazines. While I workout on a semi-regular basis, I’ve never been lean enough to have a six pack.

However, this goal is about more than just “looking good” it’s about proving to myself and our readers that anything is possible.

My Lifestyle

I’m not a bodybuilder or a personal trainer. I work 60+ hours per week. I’m the co-founder of MaleStandard.com and work as a small business consultant. I have an active social life that involves going out to dinners, bars and parties. I also have a fiance and we’re in the process of planning a wedding.

How It Works

Here’s how it works. Starting today, I will embark on a 12 Week Get Shredded Challenge consisting of a strict meal and training plan. Each Monday, I will post an update on my progress. I will list EXACTLY what I did during the week including every meal I ate and every exercise I performed (sets, reps and weight).

I will share all progress, but most importantly I will share the struggles and hardships that occur. This will be a real depiction of what it takes to “get shredded.” There will be no fluff only facts.

The Diet

  • 5 meals per day
  • No alcohol
  • No pasta, bread or grains
  • No sugar including fruit
  • 1 cheat meal per week
  • 1 gallon of water per day

The Training

Here is the complete training plan for the first week I’m currently following Chris Gethin’s Daily Trainer program. Remember, each body is different, so make sure you choose a plan that fits your goals. Also, make sure to consult with a doctor before you begin any fitness plan.

WEEK 1

Day 1: Legs

  • Cardio: 20 min
  • Leg Press: 4-5 warm-up sets of 10-12 reps, 3sets to failure in 12-20 reps
  • Hamstring Curl: 2 warm-up sets of 15 reps, 3 sets to failure in 12-15 reps
  • Lying Hamstring Curl: 2 warm-up sets of 15 reps, 3 sets to failure in 12-15 reps
  • Leg Extensions: 2 warm-up sets of 15-20 reps, 1/2 2 sets to failure in 15-20 reps
  • Hack Squat: 2 warm-up sets of 15-20 reps, 3 sets to failure in 20-30 reps
  • Cardio: 20 min

Day 2: Chest & Triceps

  • Cardio: 20 minutes
  • Flat Dumbbell Press:  3 warm-up sets of 6-10 reps, 3 sets to failure in 6-10 reps,  2 sets to failure in 6-10 reps
  • Incline Flyes:  2 sets to failure in 8-15 reps
  • Straight Arm Pullover: 2 sets to failure in 10-12 reps
  • Rope Extension: 3 sets to failure in 10-12 reps
  • Lying Cable Extensions: 3 sets to failure in 10-12 reps
  • Overhead Dumbbell Extension: 3 sets to failure in 10-12 reps
  • Cardio: 20 minutes

Day 3: Rest

Day 4: Back & Biceps

  • Cardio: 20 minutes
  • Reverse Grip Pulldown:  1 warm up set of 8-10 reps,  3 sets of 8-10 reps
  • Bent Over Barbell Rows:  1 warm up set of 8-10 reps, 3 sets of 10-12 reps
  • Hyperextension:  1 warm up set of 10-12 reps, 2 sets of 10-12 reps
  • Straight Arm Pulldown:  7 sets of 10-15 reps
  • Concentration Curls: 2 warm-up sets of 12-15 reps per arm,  3 sets of 12-15 reps per arm
  • Alternating Dumbbell Curl:  3 sets of 12-15 reps per arm
  • Cable Curls:  3 sets of 15-20 reps
  • Cardio: 20 minutes

Day 5: Shoulders, Calves & Abs

  • Cardio: 20 minutes
  • Military Press:  2 warm up sets of 6-8 reps,  3 sets of 6-8 reps
  • Side Raises: 1 warm up set of 12-15 reps, 3 sets of 12-15 reps
  • Upright Rows 21s: 3 sets of 7,7,7 reps
  • Rear Delt Raises: 7 sets of 12-15 reps
  • Weighted Situps:  3 sets of 15-20 reps
  • Seated Calf Raises: 3 sets of 20 reps
  • Standing Calf Raises:  3 sets of 18-20 reps, 1 foot at a time
  • Cardio: 20 minutes

Day 6: Rest

Day 7: Legs

  • Cardio: 20 minutes
  • Superset:
    • Leg Extensions: 2 sets of 30 reps
    • Hamstring Curls: 2 sets of 20 reps
  • Superset:
    • Walking Lunges 3 sets of 40 steps
    • Standing Hamstring Curls 3 sets of 15-20 reps
  • Resume regular set:
    • Leg Press: 3 sets of 50 reps
  • Superset:
    • Leg Extensions: 1 sets of 30 reps
    • Hamstring Curls: 1 sets of 20 reps
  • Cardio: 20 minutes

I wil track my progress using two online apps. I will use BodySpace for my weight training and MyFitnessPal for my meals. I will also be taking weekly pictures of my progress and will reveal them at the end of the challenge.

Follow My Journey

Follow my daily progress on Twitter, Google+ and Instagram. For weekly updates, check back here every Monday.

Want to take the challenge with me? Simply follow along with the plan laid out above and post your progress in the comments.

Let’s do this!

8 comments

  1. This is awesome!!! Good luck!! I have been wanting to do this for a while myself! I think I’ll join you on your journey!!

  2. You can do it if your dedicated enough. My trainers wife had a fitness competition on her bucket list. She changed her diet and worked out like a mad woman at 44 she has the best body of her life and a 6 pack to boot. If you need any help or suggestions let me know and i can get you in touch with her. She has helped me to lose 24 lbs and 18 inches off my body in 14 weeks. And all of this a year after nearly I nearly died after a back surgery gone wrong. They said I would never run and she has me running, biking, swimming and lifting weights. She could probably help you if you need it. Best of Luck.

    1. Awesome. Glad to hear that you’re in. Based on your feedback, I’ve decided to add a more detailed look into what I’m doing. I have updated the plan above to include the exact outline that I will be following for week 1. To join, please follow the plan and post your progress in the comments. We’ll hold each other accountable. Let’s do this.

    1. I’ve heard a lot of great things about Crossfit. It’s something I may check out after this challenge is complete. Thanks for commenting.

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