Sliced & Shredded: 3 Day Workout Split

Greg Plitt

Welcome to the most effective 3 day workout split for sculpting a super sliced and shredded physique. The program is focused on doing just enough strength training to maintain muscle and plenty of fat burning cardio. The result will be insane muscle tone!

The program includes 3 workouts which you will rotate through for a total of 4-6 workouts per week. If you aren’t participating in any competitive athletics you can build up to 6 workouts per week. However if your going to train 6 days a week you will have to have at-least 2 light days per week where you go easy. This is crucial to avoid overtraining.

Here is an example of how the set-up would look like:

Monday: Workout A (chest, bi’s, abs) + HIIT #1 and Low Intensity Cardio

Tuesday: Workout B (shoulders, traps, abs) + HIIT #2 and Low Intensity Cardio

Wednesday: Workout C (back, triceps, abs) + Low Intensity Cardio

Thursday: Workout A + HIIT #1 and Low Intensity Cardio

Friday: Workout B + HIIT #2 and Low Intensity Cardio

Saturday: Workout C + HIIT #3 and Low Intensity Cardio

Sunday: Rest

Note: If you are going to perform 3, 4 or 5 workouts per week than you will alternate through the workouts the same way only you will have more rest days. However if your working out 3-4x per week than you will perform intervals each day. If your working out 5x per week than you only get 1 low intensity cardio day.

Workout A – Chest, Biceps, Abs:

Incline Dumbbell Bench Press:

warm-up sets: 2 x 6 reps

work sets: 3 x 4-6 reps (stop 1-2 reps before failure – 2 minutes rest in between sets)

Incline Dumbbell Curls:

warm-up sets: 1 x 6 reps

work sets: 3 x 4-6 reps (stop 1-2 reps before failure – 2 minutes rest in between sets)

Plank or Stability Ball Plank:

5 minutes total. Take short rest periods every mintue

ex: 40 seconds plank, 20 seconds rest, continue for 5 minutes. If this is easy you can perform 50 seconds plank and 10 seconds rest.

Swinging Side to Side Bent Knee Ups:

2 x max reps (burn out sets)

Hip Extension Hold

2-5 minutes

High Intensity Interval Workout #1:

Set treadmill to 3 degree incline

1 minute sprint / 2 minute walk x 4 = 12 minutes

Steady State Cardio:

Perform 20 minutes of steady state cardio on a treadmill or elliptical.

Workout B – Shoulders, Traps, Abs

Seated DB Shoulder Press:

warm-up sets: 2 x 6 reps

work sets: 3 x 4-6 reps (stop 1-2 reps before failure – 2 minutes rest in between sets)

Power Cleans or Deadlifts:

warm-up sets: 2 x 6 reps

work sets: 3 x 3-5 reps (stop 1-2 reps before failure – 2 minutes rest in between sets)

Ab Wheel Rollouts:

work sets: 2 x max reps

Hanging Leg Raises (straight or bent legs):

2 x max reps

Hip Extension Hold

2-5 minutes

High Intensity Interval Workout #2:

Set treadmill to 3 degree incline

30 second sprint / 90 second recover x 6 = 12 minutes

Low Intensity Cardio:

Perform 20 minutes of low intensity cardio (walking) on a treadmill or elliptical.

Workout C – Back, Triceps, Abs

Weighted Pull ups:

warm up: 2 x 6 reps

work sets: 3 x 4-6 reps

Weighted Bar Dips:

warm up: 2 x 6 reps

work sets: 3 x 4-6

Renegade Rows

3 x 6 reps per side

Dip Leg Raises + leg spread

3 x 8-15 reps

Hip Extension Hold

2-5 minutes

HIIT #3 – Stationary Bike Intervals

30 seconds hard / 30 seconds easy: 15 total intervals = 15 minutes

Steady State Cardio

15 minute walk on treadmill – 3.5-4mph with 3 degree incline


How come there’s no leg training? Trust me you will get plenty of leg work from the intervals. If you are worried about losing muscle in your legs you can add dead lifts or squats to Workout C (Shoulders and Traps).

Why are there only 2 exercises per workout? The goal is to maintain muscle and get super shredded. Therefore I included just enough strength training to hold onto your muscle. It only takes 1/3 to 1/2 of your normal training volume to maintain. I filled up all of the extra free space with the most effective workouts for melting fat. This will get you to the goal the fastest.

6 Workouts in a Row? Don’t worry. You will be fine. Since the volume is very low and since you will be stopping 1-2 reps before failure you should have no problem lifting weights 6 days in a row. The first week you may get a little bit sore but after that you should be fine.


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  1. daniel

    hey i am in phase 2 of visual impact i was wondering is this workouts a good substitute for phase 3 or will its be better to have a higher volume of strength training like rusty gives for phase 3

    • admin

      If your looking at lose weight I would use my sliced and shredded workouts. However if your looking at maintaing your weight you can use the phase 3 workouts.

    • admin

      Thanks Dave!
      Yah I like this method. Especially when following a super restrictive diet like the (shake and salad diet). There is really no need to perform additional strength training. And thats exactly it. The workouts will all be focused on exercises that give the biggest bang for your buck ex: chin-ups, dips, shoulder press, power cleans….

  2. Hunter

    okay,im 5`9 135 pounds i have okay abs but not the kind im looking for, im looking for “mike the situation” type abs,and the chest and arms to go with that look, do you have any workout suggestions?

    • admin

      If your looking for a workout program to help you build quality muscle to enhance your physique than your best bet is Visual Impact Muscle Building by Rusty Moore. This is the program I use / base all my workouts off of.
      I wouldn’t shoot for the situation style physique though. He isn’t even lean anymore and his body doesn’t look that great. Small shoulders, huge arms and chest… Looks kinda silly.

  3. Mark

    If i’m 6’0, 178lbs but not that big and have extra fat to get rid of should i stick with visual impact or switch to this? I’m almost on phase 2 of rustys program but not seeing great results.

  4. Achim Dirksen

    Hey Greg,
    many thanks for your Workout B Video. You present many exercises with good explanations.
    The traps exercise with the barbell and the stretching exercise lying on the back is for me quite difficult to perform, because I`m not so flexible and rather inexperienced, but these are definitively effective and hit many muscle groups.

  5. Mark

    Hey, does your 6 workout a week plan mean to work Monday-Saturday and then rest only 1 day (sunday)? Thanks

    • admin

      Yes thats it exactly.
      However you may need to start with 3 days on 1 off at first and then after a couple of weeks of that switch to 6 days on 1 off.

  6. Jake

    could you send me a print off of the workout above? i have the workout A and B but not sure what exercises to do for “C” workout. A printout would be awesome what muscles to hit and what lifts to preform that would be awesome! thanks

  7. Totally agree with the heavier weight and lower reps methodology when it comes to getting shredded…

    I don’t buy into that “higher reps for getting cut” idea – good article.

  8. Greg

    I’m 5’6 160lbs id say im about 10-15lbs over weight. I’d say i got alittle flabby over the winter. I plan on buying Visual Impact over the weekend. I was just wondering if you had any TIPS for me ? Thanks

    • admin

      Sorry for the late reply….

      If your goal is to drop 10-15 lbs of fat my advice would be to be relentless with it. Diet hard and base your meals off of protein. If you want to get this weight off fast than your gonna have to get used to be hungry. This is alright though. You must learn to enjoy being hungry. Because when your bodies hungry than your working on FAT and your HGH levels will be primed.

      I would shoot for around 1200-1500 calories per day. After you lose 10 lbs of fat you can then switch to a more moderate fat loss diet where you eat around 1800-2100 calories.

      I like to stick to 3-4 meals per day. With one or two of those meals being protein shakes.

      Also your going to want to go into your workouts on an empty stomach. So if you workout in the morning don’t eat or if you workout later in the day allow yourself 2-3 hours without food before hitting the gym. By doing this you will literally burn 3x more fat.

      Take green tea extract 300mg and 100-200mg of caffeine in the morning and again pre workout. This increases fat burning and gives you good energy.

      Lastly don’t eat any food at-least 3 hours before going to bed. By doing this you will maximize fat burning hormones.

      Let me know if you have any more questions.

  9. Chanthaphone

    Great tips, I see huge results in a short time that I have been using your site!

  10. Jonny

    So this workout shouldn’t be used to build muscle? Is there a high-volume phase that oughtta come before it?

    • admin

      Yes! This workout is to perform while you are dieting to maximize fat loss while maintaining your muscle.

      Unless you are naturally lean it is better to cut the fat first and get super lean. This way you get the shrink wrap skin tight effect as you start to build muscle.

      However if you are naturally slim/lean and want to build muscle you are going to want to follow a program with much more volume, higher reps and less intervals.

      I will outline a muscle growth program in the future.

    • admin

      Workout C will be coming soon! I want to be super lean before I film it.

      However I will let you in on the workout now.

      Workout C – Back, Triceps and Abs

        Weighted Chin-ups: 3 x 5

        Weighted Bar Dips: 3 x 5

        Side Plank: 2 x max hold per side

        Hanging Leg Raises: 2 x max reps

        Glute Bridge Hold: 2 minutes

        Intervals: 1 minute hard / 1 minute easy x 12 minutes

        Steady State Cardio: 20 minutes total

  11. daniel

    hey hows it going i had a question bout the abs
    since we are doing it to max how long will the rest be
    thank you

  12. J

    These routines look great and I’ll try them out in a month or so. But currently I have a fair amount of muscle, but too much fat.
    I have been doing weights followed by some interval running in the gym 3 or 4 times a week, and getting good results.

    But last week, I switched to doing the Beachbody Insanity dvd workouts to try and drop some fat fast.

    I think I’ll need to do some weights along with it to keep the muscle up also. These look perfect to perform later in the day.

    How does this sound to you ?

    And in general what do you think of Insanity ? Doing my previous workouts I was gaining muscle and my weight was going down pretty steady. But it didn;t change at all during my first Insanity week.


    • admin

      I think insanity is a fine program. You will definitely burn a bunch of calories and get a good workout. However I really comes down to diet. If your diet is there and your creating a calorie deficit you will lose fat and make great results. I like to hit the weights 4x per week as well as a couple interval/sprint sessions. That combined with a strict diet I find produces the best results.

  13. jake L

    hey greg, thx for the info. I too am following rusty’s visual workout. i started in phase two because i’m trying to burn some trouble fat on the lower abs. anyway since i follow rusty i found brad pilon’s book eat stop eat, i think you should check it out and let me know what you think. i think its right up your alley.

  14. dan

    i you dont mind me asking, will the military press and shoulder press be enough for the traps to show? wont i be needing shrugs or upright rows?

    • admin

      I included power cleans. Power Cleans (if done properly) are the most effective trap builder.

    • admin

      A better indication of steady state cardio is % of max heart rate. For steady state cardio you want to work between 65-75% of your max heart rate.

      Max heart rate can be calculated by subtracting your age from 220 if your a male or 226 if your a female.

      If your 20 years old than your max heart rate is 200 (220-20 = 200). Therefore you want to work between 130 and 150 bpm.

  15. Dave

    How long should i do this workout for? Looking for a workout that keeps muscle strength but helps to loses that persistant layer of fat round the abs. This looks like the one.

    • admin

      This workout program is very effective for a short, but super dedicated and focused period of time. Anywhere from 3-6 weeks. If your going to do this workout its important that you have all your ducks in a row. By that I mean you really need to have your diet spot on. About 10 calories per pound of body weight and at-least a gram of protein per pound of lean body mass.