Pfft, there’s no shot in hell you can get shredded in four weeks or slash your body fat in half … right? According to DTP-mastermind Kris Gethin, you sure can — but only if you follow his 4Weeks2Shred Training Program exactly.
Keep scrollin’ for our complete review of this BodyFit program.
About the Creator – Kris Gethin
The 4Weeks2Shred & 4 Weeks to Maximum Muscle mastermind also has quite the hot take: he says he’s biologically 25 years old. But, hey, shredded physique aside, you would too if you could afford stem cell injections and started your Monday mornings with a coffee enema.
What is Kris Gethin’s 4Weeks2Shred Training Program?
4Weeks2Shred is a 28-day anabolic (or mass-building) program for hardcore intermediates prepared for Kris Gethin’s infamous non-traditional methods.
Over the next four weeks, you’ll train using his cutting-edge DTP Extreme Drop Set technique — beginning with a straight-set before switching to a rest-pause and drop set fusion.
But the four weekly resistance sessions are nothing compared to the cardio overload. Twice a day for the next 28 straight days (yep, you read that right), you’ll crush through 30–60 minutes of moderate-intensity cardio on the treadmill or stair-climber.
Gethin’s 4Weeks2Shred program aims to dramatically cut your carb intake, shred an insane number of calories with cardio, and build lean mass to end the program with half the body fat and an absolutely shredded physique.
(Side note: the grunting & weight-slamming in literally every video would probably earn Gethin a lifetime ban from every Planet Fitness establishment ever.)
4Weeks2Shred Features & Details
In the intro video, Gethin explains that sometimes his carbs are low, and he’s a bit delirious … which explains why the attached videos may not match the written workout descriptions. (Um, okay.) So when in doubt, ignore the videos and read the details instead.
Now, here’s a sneak peek of the 4Weeks2Shred Training Program:
We’ll admit the weekly schedule is a little misleading. Yes, Mondays are Back & Biceps days and Wednesdays are really Active Rest Days.
What this schedule overlooks is that every day on 4Weeks2Shred is a two-a-day. Active Rest days include two cardio days, and the resistance training sessions also feature cardio.
With that in mind, here’s a look at the four-week program schedule:
|Day of the Week||Workout|
|Monday||Back & Biceps|
|Tuesday||Shoulders & Triceps|
|Friday||Chest, Calves & Abs|
What Equipment Do You Need?
Bowflex SelectTech 552 Version 2
Each dumbbell adjusts from 5 to 52.5 pounds. Rapidly switch from one exercise to the next. You don’t need multiple dumbbells cluttering up your home gym.
Most 4Weeks2Shred AM workouts follow a similar pattern for most exercises — 1 of 5 reps, 2 minutes of rest, a DTP drop set (5 reps, rest 5 seconds, 10 reps), 2 minutes of rest, and another DTP drop set (5 reps, rest 5 seconds, 10 reps, rest 10 seconds, 15 reps).
The goal of the AM workouts is to train to absolute failure. Here’s a closer look at what to expect with this program:
Back, Calves, Abs, Cardio
(Warning: Gethin says he tore his lat while filming this video, which isn’t exactly comforting. Although, the real shocker is that this is the first gym injury he’s ever had despite his form.)
- Reverse grip lat pulldown
- Neutral grip pull-up
- Leverage high row
- T bar row
- Preacher curl
- Biceps cable curl
Then, you’ll switch to the stair-climber for 30 minutes and perform 300 standing torso twist stretches. In the evening, you’d return to the gym for seated calf raises, hanging leg raises, and another 30 minutes on the treadmill.
Shoulder, Triceps, Cardio
The Shoulder, Triceps, Cardio day aren’t much different. This time, you’ll face exercises like:
- Shoulder press
- Reverse pec deck
- Machine lateral raise
- Triceps extension
- Cable overhead triceps extension
- Close grip bench press
End the workout with a half-hour stair-climber session and 300 twists before returning later for another 300 twists and a 30-minute jog. (Are you starting to get the point?)
Active Recovery? How about a 40-minute jog in the morning plus 300 twist stretches and another 40-minute session at night?
The Legs, Cardio session will hammer down quadriceps and hamstrings growth with brutal exercises like:
- Leg extension
- Smith back squat
- Cable hamstring curl
- Hack squat
Yep, all that plus 30 minutes on the stair-climber and another step-happy session later.
Chest, Calves, Abs, Cardio
The final resistance workout of the week is chest day (tada!). Exercises include:
- Leverage decline chest press
- Leverage incline chest press
- Cable crossover
- Standing calf raise
Oh, yeah, have we mentioned a half-hour on the stair-climber and a second workout later for ab training, 300 twists, and stair-climbing?
As the Weeks Go On …
The reps and sets may vary, just as the exercises and focuses will shift from week to week. For example, week one’s back day will obliterate the lats, while week two will target the traps.
Gethin also adds even more time to your daily cardio sessions. Rest day cardio will increase to 45 minutes, then 50, and finally 60. Regular cardio will jump up to 40, then 45, then 50.
As Gethin says, you’re “eating clean to get lean.” While your training intensity climbs from week to week, you’ll also reduce your daily calories and carbohydrates to ignite fat loss.
Protein intake should remain steady at about 1.18g per pound of body weight. Between weeks 1 & 3, your carbs will drop from about 0.65g to 0.53g per pound. Week four is all about carb depletion & loading, dropping carb intake even further to close out the program “shredded.”
Gethin does include two meal plans — a regular six-meal plan and another for vegetarians. He also recommends unlimited vegetable intake, no dairy or wheat, no cheat meals, and cooking every meal you eat over the next 28 days.
The final step is buying the four supplements, which — of course — are all Kaged Muscle supplements. Gethin suggests four scoops of Hydra Charge, digestive enzymes, Clean Burn (three times per day), and L-Carnitine before cardio sessions.
Kaged Muscle Hydra-Charge Premium Electrolyte Powder
Designed by Kris Gethin, this electrolyte powder promises to enhance performance and endurance and provide powerful antioxidant support. With flavors like Apple Limeade, Fruit Punch, and Orange Mango, it’s definitely worth a try.
- With 7–14 hours of moderate-intensity cardio per week, it’s entirely possible to create a 2,800–5,600-calorie deficit each week — equal to 0.8–1.6 pounds of fat. The heart-pumping resistance workouts will burn even more.
- It’s definitely a barrier-breaker and can bust through plateaus with the rest-pause, drop sets, and occasional failure training (though that’s not what this program is for).
- While the diet is a bit dramatic, Gethin gradually eases you into a lower-carb diet over four weeks. But that’s not to say the carb cuts and hours of cardio per week won’t make you feel fatigued or mentally exhausted, though.
- The exercise selections are focused enough that you won’t question whether you’ve done enough while training.
- Many users sound pleased with their results, losing 15+ pounds and noticing improvements in their physiques.
- The training videos and descriptions make following along with the program a breeze.
- There’s enough variety from week to week to keep things somewhat interesting.
- There’s not much guidance in the way of daily calories. The sole focus of the meal plan is hitting your carbohydrate and protein goals while keeping fat intake low.
- Most of us don’t have 2+ hours to spare for training each day, let alone a free hour in the morning and evening for two-a-day training days.
- There’s little to no evidence linking failure training to increased strength or hypertrophy.
- The catch is that you may be able to cut your body fat in half .. depending on your starting point. Although you’ll lose weight over the next four weeks, that goal’s a bit unrealistic for anyone with 20%+ body fat. Experts generally consider a 1–2% dip in body fat percentage per month to be safe.
- Anyone who’s actually getting shredded in four weeks is either creating a dangerously high caloric deficit or already relatively close to that goal.
- The intensity and frequency are ridiculously high for most people, and zero rest days in 28 days is a tad concerning.
Wrapping Up This 4Weeks2Shred Training Program Review
4Weeks2Shred is nothing short of extreme. Yes, if you strip carbs out of your diet and do hours of cardio per day, you’ll ultimately end the program slimmer, closer to shredded, and at a lower body fat percentage.
But, again, this program is not for beginners or anyone with a life that isn’t the gym. The most drastic results from this program will be for those who have prior training experience and are nearing their physique goals anyway.