– Shred –
| Workout (Click Workout Title for Demonstration) | Sets | Reps | Rest Between Sets |
| Superset: Machine Quad Extensions Machine Hamstring Curls | 5 | 20 each | 60 seconds |
| Leg Press | 8 | 16 | 60-90 seconds |
| Sit-Ups on Floor | 4 | Failure | 30 seconds |
| Plank | 2 | Failure | 30 seconds |
– Bulk –
| Workout (Click Workout Title for Demonstration) | Sets | Reps | Rest Between Sets |
| Superset: Machine Quad Extensions Machine Hamstring Curls | 5 | 20 each | 90-120 seconds |
| Leg Press | 8 | 12 | 90-120 seconds |
| Sit-Ups on Floor | 4 | Failure | 45 seconds |
| Plank | 2 | Failure | 45 seconds |
– Shred Cardio –
| Time | Exertion | Exertion Reference |
| 30 min | Medium | Video Link |
