Shred Accelerator 6 — Excel Workout Program

Combine strength training and conditioning with Shred Accelerator 6 by Iron Table Fit. This six-week program integrates short cardio intervals between lifting sets for lifters who want to support fat-loss goals while keeping resistance training central to their routine. It is designed to be paired with a calorie deficit.

Choose your track

• Novice: 6 weeks, 4 days per week. Follow an upper/lower/upper/lower split, with sessions lasting approximately 45–55 minutes. Three two-week phases reduce reps from 12 to 10 to 8 as weights rise. Perform 20–30 seconds of low-impact cardio after each set, followed by 30 seconds of rest. A short interval finisher is added in weeks 5–6.
• Intermediate: 6 weeks, 6 days per week. Repeat a push/pull/legs split twice each week, with sessions lasting approximately 50–65 minutes. Across three two-week phases, cardio intervals after each set increase from 30 to 45 to 60 seconds in place of rest. Later phases introduce heavy and higher-rep days, drop sets, trisets, and a high-intensity interval finisher. Designed for lifters whose progress has slowed and who are comfortable training close to failure.

Personalized training weights

Enter a test-set weight and reps, or a known one-rep max, for the bench press, deadlift, back squat, and overhead press. The workbook uses those inputs to calculate target training weights. Supports pounds or kilograms. Not sure which track to choose? Start with the novice track.

Equipment: Full gym access, plus a jump rope or open space for cardio movements. A bike or step can be used for low-impact options.

Format: One downloadable Excel workbook (.xlsx). Requires software that can open .xlsx files. This is an individual program, not the Complete Workout Plan Bundle. No physical item will be shipped.