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. DeShawn

    I had a question, i remember in a video or post you said build muscle size then when im getting close to my goal, build for strength. So i am starting with size and i was wondering if this 3 day split workout (with 8-15 reps instread) will work for size increase? And if i do a super strict diet 800-1200 (usually 900) Calories with lots of protein and do your 2 fasting days a week idea and your ultimate fat burning cardio 5x a week (M,Tu,Th,Fri,Sun) for 2 weeks how much weight do you think i can lose??? Plz reply Thx a ton

    • admin

      Hey DeShawn!
      The Sliced and Shredded Workout Program is geared towards increasing muscle strength / tone while dieting. If your goal is to build muscle you will need to eat extra calories. You can’t build muscle while eating less calories than you burn. In addition the sliced and shredded workout program only has 2 main exercises per workout which is good when dieting to maintain muscle but not good when trying to gain muscle. For a muscle gaining post checkout this post –

      For a muscle gaining diet read this –

      When your ready to cut fat than you can switch to the sliced and shredded workout program.

  2. Erick

    Great workout. Just a few questions.

    1. All the workouts you list “Hip Extension Hold” but the videos do not demonstrate. What is this workout?

    2. According to your chart at the top workout C doesn’t have HIIT incorporated in. However under the workout C video it clearly states that we should be doing HIIT and you also state to do intervals in the actual video. Which should I follow?

    3. Should I increase the weight every workout so that the intensity is higher?

    Thanks in advance and great website. Lots of useful information.

    • admin

      Hey Erick! My apologies for the confusion. Just fixed that up. So workout C you are going to perform intervals on the Bike. However if you feel burnt out you can skip the workouts and just do steady state.

      Oh and I demonstrate the exercise in the Workout B video at 9 minutes.

  3. DeShawn

    Oh, ok thanks. And one more question. I was wondering if i could do Intrervals 5-6 times a week for only 2 weeks because I need temporary weight loss.

    • admin

      Go for a protein based meal with some greens and health fat.
      1. tuna with 2 tbs of mayo and lemon + celery/cucumber
      2. Chicken, advocado and spinach or kale
      4. Steak with salad and sum walnuts
      3. Protein shake mixed with unsweetened almond breeze and 1 tbs of whipping cream

      Those are all high protein / moderate fat / low carb lunch options. When it comes to losing fat you want to keep the carbs low – this way you force your body to use stored fat for energy. In addition you want to get enough protein so you maintain your muscle. You also want to get in a good amount of fat to keep you full, support proper hormones. If you eat a low carb, low fat, high protein diet than your body won’t want to burn its on fat. So you will lose muscle and fat. Whereas if you eat protein, fat and low carb you body will be happy to burn fat.

  4. AJ

    If i do this workout 6 day’s per week for 1 month and have a good low carb diet and do interval cardio my loose skin is gonna come back to normal ?

  5. George

    Wat could be the result of following this as STRICLTY as it can be (includes a verry healty low carb diet with enough protein etc) for the upcomming 2,5 weeks ?

    i have around 14-16% bf now

    • admin

      You should be able to drop a solid 1% bodyfat every single week. The first week you might drop 2% bodyfat.

    • admin

      You can do lying leg raises. Or you can do hanging knee raises – hang from a pull up bar and bring your knees to your chest

  6. Guy

    This looks perfect! I’ve been working through phase three of VI but starting to plateau a bit. I’m going to give this a crack for the next six weeks and see how I go. Cheers Greg!

  7. Daniel

    So do not take any form of casein protein before bed at all? Cardio first thing in the morning on an empty stomach? What do I eat after cardio?

  8. Frank

    Amazing site Greg! Thanks a lot for all the amazing information! Love how you make everything so simple and straightforward :).

    Just one thing: it looks like in the workout C video, you forgot to show us how to do “Hip Extension Hold”? Can you make another video to show how to do that please?


  9. Adam

    This is amazing and I cant wait to start it
    But I do have a question about how heavy I should lift?

    Again, Thanks a lot for the information and the workout plan !!

    • admin


      Use a heavy weight that challenges you within the repetition guidelines (4-6 reps). But make sure to stop a rep before failing.

    • admin

      Adam – You’ll be fine. Weight training does not stunt growth. Just make sure to use proper form and you’ll be fine.

  10. vince

    hey I was wondering what would be ur optimum diet plan to use during this workout schedule… would u recommend fasting everyday 18 hours ….. or doing eatstopeat method using the ” eat like a model ” diet?

  11. Mark Thomas

    Hi Greg,

    In your post “The Ultimate Fat Burning Workout”, you listed 6 HIIT variations.
    Which of those variations do you use during the “Get Sliced & Shredded” program?

  12. Hi Greg

    Can you do cardio at seperate times from weights instead of straight after weight training ? and also is working your abs 6 days in a row counter productive?


    • Greg


      If you would prefer to do cardio at another time then that is fine. If your abs are getting too sore then you can do them only 3x per week.

  13. Juga

    hey greg,
    i am 16 yaers old 5’8″ at 161lbs. with no six pack . i have about 10-20lbs left to lose. and only 5-20lbs dumbbells and a treadmill. so what would u say is the best way to lose my last 20lbs the fastest and get a six pack. thanks

    • Greg

      Hey Juga,

      It comes down to diet. I recommend you watch your calorie intake and aim for 500-700 calories under maintenance with 1-2 days of regular eating per week.

  14. Khalil

    Hey Greg
    Is it good to use the “sliced and shredded” program and the “eat like a model diet” at the same time?

    • Greg


      The eat like a model diet is a very low calorie diet. I recommend adding 300-400 additional calories on top of that diet.