4-Week Shape & Shred Challenge
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  May 12, 2025
WELCOME TO THE CHALLENGE

▶️CONGRATS & WELCOME!
⚠️IMPORTANT INFO
🥑MEAL GUIDE INFO
📝RESOURCES
ON DEMAND TRAINING

GOAL SETTING & MANIFESTING
LEANING DOWN WHILE GAINING MUSCLE (RE-COMP)
MEALS & MACROS
DEALING WITH "PROBLEM AREAS"
WORKOUT AND DIET FIXES FOR PERI & MENOPAUSE
❓Q&A REPLAYS
WEEK 1

WEEK 1 PDF
WK1-DAY 1: STRENGTH | LOWER
WK1-DAY 2: STRENGTH | UPPER
WK1-DAY 3: HIIT *OR* METCON & AESTHETICS
WK1-DAY 4: LOWER | SHAPE & SHRED
WK1-DAY 5: UPPER | SHAPE & SHRED
WK1-DAY 6: HIIT *OR* METCON
WEEK 2

Delayed 5 days

WEEK 2 PDF
WK2-DAY 1: STRENGTH | LOWER
WK2-DAY 2: STRENGTH | UPPER
WK2-DAY 3: HIIT *OR* METCON
WK2-DAY 4: LOWER | SHAPE & SHRED
WK2-DAY 5: UPPER | SHAPE & SHRED
WK2-DAY 6: HIIT *OR* METCON & AESTHETIC
WEEK 3

Delayed 10 days

WEEK 3 PDF
WK3-DAY 1: STRENGTH | LOWER
WK3-DAY 2: STRENGTH | UPPER
WK3-DAY 3: HIIT *OR* METCON
WK3-DAY 4: LOWER | SHAPE & SHRED
WK3-DAY 5: UPPER | SHAPE & SHRED
WK3-DAY 6: HIIT *OR* METCON & AESTHETIC
WEEK 4

Delayed 15 days

WEEK 4 PDF
WK4-DAY 1: STRENGTH | LOWER
WK4-DAY 2: STRENGTH | UPPER
WK4-DAY 3: HIIT *OR* METCON & AESTHETIC
WK4-DAY 4: LOWER | SHAPE & SHRED
WK4-DAY 5: UPPER | SHAPE & SHRED
WK4-DAY 6: HIIT *OR* METCON & AESTHETIC
CONGRATULATIONS!

Delayed 31 days

WHAT TO DO NEXT
APPENDIX

MACROS/MEALS

WK3-DAY 3: HIIT OR METCON

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