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12-week ShredZilla Program

12-week ShredZilla Program

Vuk THE NUKE
Vuk THE NUKE @vuk-the-nuke
💀 Hardcore 12 Weeks 84 Days

The 12-Week ShredZilla Program is an intense cutting program built to burn fat, maintain muscle, and reveal a lean, shredded physique. The program starts with 4 workouts per week in Week 1, while the final 2 weeks increase to 5 workouts per week to push your body even harder. Each workout lasts around 75 minutes and combines intense weight training with a carefully structured cutting approach. As you progress through each new week, the cardio gradually becomes more intense, helping you increase calorie burn and accelerate fat loss.

This program is divided into three 4-week cycles, with different workouts in each cycle. During each cycle, aim to gradually increase the weight every week for every exercise.

The program uses LISS cardio, mainly fast walking on a treadmill, making it effective without destroying your recovery or muscle mass. Every cardio session should be done either first thing in the morning on an empty stomach or immediately after your weightlifting workout. Otherwise, its effectiveness for fat loss during a cutting phase is significantly reduced. Follow the full 12-week plan, stay consistent with your diet, and get ready to enter ShredZilla mode.

 

If you want a personalized meal plan, workout plan, or both directly from this coach, subscribe to his channel and take your transformation to the next level.

Weeks:

1
2
3
4
5
6
7
8
9
10
11
12
  • Day 1
    Week 2

    Back & Biceps

    If you want to be huge like King Kong, follow this workout!

    1h 00m Back & Biceps
  • Day 2
    Week 2

    Chest Shoulders & Triceps

    This is one of my favourite splits as it delivers the best results!

    1h 20m Chest, Shoulders & Triceps + Cardio
  • Cardio
    Day 3
    Week 2

    Cardio Day

    Set the treadmill to a 10% incline and keep your heart rate between 130 and 140 bpm. Walk at a fast pace; do not run, as the intensity should stay within this range. You can also choose any other type of cardio, such as the elliptical, stationary bike, or stair climber, as long as your heart rate remains between 130 and 140 bpm. Ideally, perform this cardio first thing in the morning on an empty stomach.

    35m Cardio
  • Day 4
    Week 2

    Arms workout

    This is one of the most advanced arm workouts to grow your biceps and triceps fast!

    1h 20m Arms + Cardio
  • Day 5
    Week 2

    Leg Day - Hams & Quads

    This workout will help you build big hamstrings and develop your quadriceps size.

    1m Hams & Quads
  • Cardio
    Day 6
    Week 2

    Cardio Day

    Set the treadmill to a 10% incline and keep your heart rate between 130 and 140 bpm. Walk at a fast pace; do not run, as the intensity should stay within this range. You can also choose any other type of cardio, such as the elliptical, stationary bike, or stair climber, as long as your heart rate remains between 130 and 140 bpm. Ideally, perform this cardio first thing in the morning on an empty stomach.

    35m Cardio
  • Cardio
    Day 7
    Week 2

    Cardio Day

    Do not use an incline. Set the treadmill to a flat surface (0% incline), and keep your heart rate between 130 and 140 bpm. Walk at a fast pace; do not run, as the intensity should stay within this range. You can also choose any other type of cardio, such as the elliptical, stationary bike, or stair climber, as long as your heart rate remains between 130 and 140 bpm. Ideally, perform this cardio first thing in the morning on an empty stomach.

    35m Cardio
  • Day 1
    Week 3

    Back & Biceps

    If you want to be huge like King Kong, follow this workout!

    1h 00m Back & Biceps + Cardio
  • Day 2
    Week 3

    Chest Shoulders & Triceps

    This is one of my favourite splits as it delivers the best results!

    1h 20m Chest, Shoulders & Triceps
  • Cardio
    Day 3
    Week 3

    Cardio Day

    Set the treadmill to a 10% incline and keep your heart rate between 130 and 140 bpm. Walk at a fast pace; do not run, as the intensity should stay within this range. You can also choose any other type of cardio, such as the elliptical, stationary bike, or stair climber, as long as your heart rate remains between 130 and 140 bpm. Ideally, perform this cardio first thing in the morning on an empty stomach.

    35m Cardio
  • Day 4
    Week 3

    Arms workout

    This is one of the most advanced arm workouts to grow your biceps and triceps fast!

    1h 20m Arms + Cardio
  • Day 5
    Week 3

    Leg Day - Hams & Quads

    This workout will help you build big hamstrings and develop your quadriceps size.

    1m Hams & Quads
  • Cardio
    Day 6
    Week 3

    Cardio Day

    Set the treadmill to a 10% incline and keep your heart rate between 130 and 140 bpm. Walk at a fast pace; do not run, as the intensity should stay within this range. You can also choose any other type of cardio, such as the elliptical, stationary bike, or stair climber, as long as your heart rate remains between 130 and 140 bpm. Ideally, perform this cardio first thing in the morning on an empty stomach.

    35m Cardio
  • Cardio
    Day 7
    Week 3

    Cardio Day

    Do not use an incline. Set the treadmill to a flat surface (0% incline), and keep your heart rate between 130 and 140 bpm. Walk at a fast pace; do not run, as the intensity should stay within this range. You can also choose any other type of cardio, such as the elliptical, stationary bike, or stair climber, as long as your heart rate remains between 130 and 140 bpm. Ideally, perform this cardio first thing in the morning on an empty stomach.

    35m Cardio
  • Day 1
    Week 4

    Back & Biceps

    If you want to be huge like King Kong, follow this workout!

    1h 00m Back & Biceps + Cardio
  • Day 2
    Week 4

    Chest Shoulders & Triceps

    This is one of my favourite splits as it delivers the best results!

    1h 20m Chest, Shoulders & Triceps + Cardio
  • Cardio
    Day 3
    Week 4

    Cardio Day

    Set the treadmill to a 10% incline and keep your heart rate between 130 and 140 bpm. Walk at a fast pace; do not run, as the intensity should stay within this range. You can also choose any other type of cardio, such as the elliptical, stationary bike, or stair climber, as long as your heart rate remains between 130 and 140 bpm. Ideally, perform this cardio first thing in the morning on an empty stomach.

    35m Cardio
  • Day 4
    Week 4

    Arms workout

    This is one of the most advanced arm workouts to grow your biceps and triceps fast!

    1h 20m Arms
  • Day 5
    Week 4

    Leg Day - Hams & Quads

    This workout will help you build big hamstrings and develop your quadriceps size.

    1m Hams & Quads
  • Cardio
    Day 6
    Week 4

    Cardio Day

    Set the treadmill to a 10% incline and keep your heart rate between 130 and 140 bpm. Walk at a fast pace; do not run, as the intensity should stay within this range. You can also choose any other type of cardio, such as the elliptical, stationary bike, or stair climber, as long as your heart rate remains between 130 and 140 bpm. Ideally, perform this cardio first thing in the morning on an empty stomach.

    35m Cardio
  • Cardio
    Day 7
    Week 4

    Cardio Day

    Do not use an incline. Set the treadmill to a flat surface (0% incline), and keep your heart rate between 130 and 140 bpm. Walk at a fast pace; do not run, as the intensity should stay within this range. You can also choose any other type of cardio, such as the elliptical, stationary bike, or stair climber, as long as your heart rate remains between 130 and 140 bpm. Ideally, perform this cardio first thing in the morning on an empty stomach.

    35m Cardio
  • Day 1
    Week 5

    Back & Biceps: Build Size

    This is a muscle-building workout focused on adding back width, thickness, and bigger biceps with heavy lifts and proven hypertrophy techniques.

    1h 10m Back & Biceps + Cardio
  • Day 2
    Week 5

    Iron Killa Push Day

    Iron Killa Push Day is a high-intensity push workout designed to build a bigger chest, stronger shoulders, and powerful triceps through heavy lifting and advanced training techniques.

    1h 10m Chest, Shoulders & Triceps + Cardio
  • Day 3
    Week 5

    Quadriceps Day: Ultra Size

    With this workout, you will not be able to walk for the next 7 days!

    1h 00m Quadriceps
  • Cardio
    Day 4
    Week 5

    Cardio Day

    Set the treadmill to a 10% incline and keep your heart rate between 130 and 140 bpm. Walk at a fast pace; do not run, as the intensity should stay within this range. You can also choose any other type of cardio, such as the elliptical, stationary bike, or stair climber, as long as your heart rate remains between 130 and 140 bpm. Ideally, perform this cardio first thing in the morning on an empty stomach.

    45m Cardio
  • Day 5
    Week 5

    Full Arms Zilla Pump

    Build bigger, stronger arms with an intense biceps and triceps workout.

    1h 00m Full Arms + Cardio
  • Day 6
    Week 5

    Hamstrings dominant Leg Day

    An intense hamstring workout designed to build strength, size, and muscle definition.

    1h 15m Hamstrings & Quadriceps
  • Cardio
    Day 7
    Week 5

    Cardio Day

    Set the treadmill to a 10% incline and keep your heart rate between 130 and 140 bpm. Walk at a fast pace; do not run, as the intensity should stay within this range. You can also choose any other type of cardio, such as the elliptical, stationary bike, or stair climber, as long as your heart rate remains between 130 and 140 bpm. Ideally, perform this cardio first thing in the morning on an empty stomach.

    45m Cardio
  • Day 1
    Week 6

    Back & Biceps: Build Size

    This is a muscle-building workout focused on adding back width, thickness, and bigger biceps with heavy lifts and proven hypertrophy techniques.

    1h 10m Back & Biceps + Cardio
  • Day 2
    Week 6

    Iron Killa Push Day

    Iron Killa Push Day is a high-intensity push workout designed to build a bigger chest, stronger shoulders, and powerful triceps through heavy lifting and advanced training techniques.

    1h 10m Chest, Shoulders & Triceps + Cardio
  • Day 3
    Week 6

    Quadriceps Day: Ultra Size

    With this workout, you will not be able to walk for the next 7 days!

    1h 00m Quadriceps
  • Cardio
    Day 4
    Week 6

    Cardio Day

    Set the treadmill to a 10% incline and keep your heart rate between 130 and 140 bpm. Walk at a fast pace; do not run, as the intensity should stay within this range. You can also choose any other type of cardio, such as the elliptical, stationary bike, or stair climber, as long as your heart rate remains between 130 and 140 bpm. Ideally, perform this cardio first thing in the morning on an empty stomach.

    45m Cardio
  • Day 5
    Week 6

    Full Arms Zilla Pump

    Build bigger, stronger arms with an intense biceps and triceps workout.

    1h 00m Full Arms + Cardio
  • Day 6
    Week 6

    Hamstrings dominant Leg Day

    An intense hamstring workout designed to build strength, size, and muscle definition.

    1h 15m Hamstrings & Quadriceps
  • Cardio
    Day 7
    Week 6

    Cardio Day

    Set the treadmill to a 10% incline and keep your heart rate between 130 and 140 bpm. Walk at a fast pace; do not run, as the intensity should stay within this range. You can also choose any other type of cardio, such as the elliptical, stationary bike, or stair climber, as long as your heart rate remains between 130 and 140 bpm. Ideally, perform this cardio first thing in the morning on an empty stomach.

    45m Cardio
  • Day 1
    Week 7

    Back & Biceps: Build Size

    This is a muscle-building workout focused on adding back width, thickness, and bigger biceps with heavy lifts and proven hypertrophy techniques.

    1h 10m Back & Biceps + Cardio
  • Day 2
    Week 7

    Iron Killa Push Day

    Iron Killa Push Day is a high-intensity push workout designed to build a bigger chest, stronger shoulders, and powerful triceps through heavy lifting and advanced training techniques.

    1h 10m Chest, Shoulders & Triceps + Cardio
  • Day 3
    Week 7

    Quadriceps Day: Ultra Size

    With this workout, you will not be able to walk for the next 7 days!

    1h 00m Quadriceps
  • Cardio
    Day 4
    Week 7

    Cardio Day

    Set the treadmill to a 10% incline and keep your heart rate between 130 and 140 bpm. Walk at a fast pace; do not run, as the intensity should stay within this range. You can also choose any other type of cardio, such as the elliptical, stationary bike, or stair climber, as long as your heart rate remains between 130 and 140 bpm. Ideally, perform this cardio first thing in the morning on an empty stomach.

    45m Cardio
  • Day 5
    Week 7

    Full Arms Zilla Pump

    Build bigger, stronger arms with an intense biceps and triceps workout.

    1h 00m Full Arms + Cardio
  • Day 6
    Week 7

    Hamstrings dominant Leg Day

    An intense hamstring workout designed to build strength, size, and muscle definition.

    1h 15m Hamstrings & Quadriceps
  • Cardio
    Day 7
    Week 7

    Cardio Day

    Set the treadmill to a 10% incline and keep your heart rate between 130 and 140 bpm. Walk at a fast pace; do not run, as the intensity should stay within this range. You can also choose any other type of cardio, such as the elliptical, stationary bike, or stair climber, as long as your heart rate remains between 130 and 140 bpm. Ideally, perform this cardio first thing in the morning on an empty stomach.

    45m Cardio
  • Day 1
    Week 8

    Back & Biceps: Build Size

    This is a muscle-building workout focused on adding back width, thickness, and bigger biceps with heavy lifts and proven hypertrophy techniques.

    1h 10m Back & Biceps + Cardio
  • Day 2
    Week 8

    Iron Killa Push Day

    Iron Killa Push Day is a high-intensity push workout designed to build a bigger chest, stronger shoulders, and powerful triceps through heavy lifting and advanced training techniques.

    1h 10m Chest, Shoulders & Triceps + Cardio
  • Day 3
    Week 8

    Quadriceps Day: Ultra Size

    With this workout, you will not be able to walk for the next 7 days!

    1h 00m Quadriceps
  • Cardio
    Day 4
    Week 8

    Cardio Day

    Set the treadmill to a 10% incline and keep your heart rate between 130 and 140 bpm. Walk at a fast pace; do not run, as the intensity should stay within this range. You can also choose any other type of cardio, such as the elliptical, stationary bike, or stair climber, as long as your heart rate remains between 130 and 140 bpm. Ideally, perform this cardio first thing in the morning on an empty stomach.

    45m Cardio
  • Day 5
    Week 8

    Full Arms Zilla Pump

    Build bigger, stronger arms with an intense biceps and triceps workout.

    1h 00m Full Arms + Cardio
  • Day 6
    Week 8

    Hamstrings dominant Leg Day

    An intense hamstring workout designed to build strength, size, and muscle definition.

    1h 15m Hamstrings & Quadriceps
  • Cardio
    Day 7
    Week 8

    Cardio Day

    Set the treadmill to a 10% incline and keep your heart rate between 130 and 140 bpm. Walk at a fast pace; do not run, as the intensity should stay within this range. You can also choose any other type of cardio, such as the elliptical, stationary bike, or stair climber, as long as your heart rate remains between 130 and 140 bpm. Ideally, perform this cardio first thing in the morning on an empty stomach.

    45m Cardio
  • Day 1
    Week 9

    Back & Biceps

    Build serious size with a powerful back and biceps workout packed with heavy lifts and intense muscle-building sets.

    1h 00m Back & Biceps + Cardio
  • Day 2
    Week 9

    Chest, Shoulders & Triceps

    Build strength and size with a powerful Chest, Shoulders & Triceps workout.

    1h 10m Chest, Shoulders & Triceps + Cardio
  • Day 3
    Week 9

    2XL Quadriceps Size

    Ultra-fast quadriceps growth!

    1h 10m Quadriceps
  • Cardio
    Day 4
    Week 9

    Cardio Day

    Set the treadmill to a 10% incline and keep your heart rate between 130 and 140 bpm. Walk at a fast pace; do not run, as the intensity should stay within this range. You can also choose any other type of cardio, such as the elliptical, stationary bike, or stair climber, as long as your heart rate remains between 130 and 140 bpm. Ideally, perform this cardio first thing in the morning on an empty stomach.

    55m Cardio
  • Day 5
    Week 9

    Full Arms workout

    Advanced workout to GROW arms FAST! Your arms will explode after this workout, believe me!

    1h 20m Arms + Cardio
  • Day 6
    Week 9

    Hamstrings & Quadriceps

    This workout focuses 60% on the hamstrings and 40% on the quadriceps. It is your second leg day, while the first leg workout was more quadriceps-dominant.

    1h 10m Hams & Quads
  • Cardio
    Day 7
    Week 9

    Cardio Day

    Set the treadmill to a 10% incline and keep your heart rate between 130 and 140 bpm. Walk at a fast pace; do not run, as the intensity should stay within this range. You can also choose any other type of cardio, such as the elliptical, stationary bike, or stair climber, as long as your heart rate remains between 130 and 140 bpm. Ideally, perform this cardio first thing in the morning on an empty stomach.

    55m Cardio
  • Day 1
    Week 10

    Back & Biceps

    Build serious size with a powerful back and biceps workout packed with heavy lifts and intense muscle-building sets.

    1h 00m Back & Biceps + Cardio
  • Day 2
    Week 10

    Chest, Shoulders & Triceps

    Build strength and size with a powerful Chest, Shoulders & Triceps workout.

    1h 10m Chest, Shoulders & Triceps + Cardio
  • Day 3
    Week 10

    2XL Quadriceps Size

    Ultra-fast quadriceps growth!

    1h 10m Quadriceps
  • Cardio
    Day 4
    Week 10

    Cardio Day

    Set the treadmill to a 10% incline and keep your heart rate between 130 and 140 bpm. Walk at a fast pace; do not run, as the intensity should stay within this range. You can also choose any other type of cardio, such as the elliptical, stationary bike, or stair climber, as long as your heart rate remains between 130 and 140 bpm. Ideally, perform this cardio first thing in the morning on an empty stomach.

    55m Cardio
  • Day 5
    Week 10

    Full Arms workout

    Advanced workout to GROW arms FAST! Your arms will explode after this workout, believe me!

    1h 20m Arms + Cardio
  • Day 6
    Week 10

    Hamstrings & Quadriceps

    This workout focuses 60% on the hamstrings and 40% on the quadriceps. It is your second leg day, while the first leg workout was more quadriceps-dominant.

    1h 10m Hams & Quads
  • Cardio
    Day 7
    Week 10

    Cardio Day

    Set the treadmill to a 10% incline and keep your heart rate between 130 and 140 bpm. Walk at a fast pace; do not run, as the intensity should stay within this range. You can also choose any other type of cardio, such as the elliptical, stationary bike, or stair climber, as long as your heart rate remains between 130 and 140 bpm. Ideally, perform this cardio first thing in the morning on an empty stomach.

    55m Cardio
  • Day 1
    Week 11

    Back & Biceps

    Build serious size with a powerful back and biceps workout packed with heavy lifts and intense muscle-building sets.

    1h 00m Back & Biceps + Cardio
  • Day 2
    Week 11

    Chest, Shoulders & Triceps

    Build strength and size with a powerful Chest, Shoulders & Triceps workout.

    1h 10m Chest, Shoulders & Triceps + Cardio
  • Day 3
    Week 11

    2XL Quadriceps Size

    Ultra-fast quadriceps growth!

    1h 10m Quadriceps
  • Cardio
    Day 4
    Week 11

    Cardio Day

    Set the treadmill to a 10% incline and keep your heart rate between 130 and 140 bpm. Walk at a fast pace; do not run, as the intensity should stay within this range. You can also choose any other type of cardio, such as the elliptical, stationary bike, or stair climber, as long as your heart rate remains between 130 and 140 bpm. Ideally, perform this cardio first thing in the morning on an empty stomach.

    55m Cardio
  • Day 5
    Week 11

    Full Arms workout

    Advanced workout to GROW arms FAST! Your arms will explode after this workout, believe me!

    1h 20m Arms + Cardio
  • Day 6
    Week 11

    Hamstrings & Quadriceps

    This workout focuses 60% on the hamstrings and 40% on the quadriceps. It is your second leg day, while the first leg workout was more quadriceps-dominant.

    1h 10m Hams & Quads
  • Cardio
    Day 7
    Week 11

    Cardio Day

    Set the treadmill to a 10% incline and keep your heart rate between 130 and 140 bpm. Walk at a fast pace; do not run, as the intensity should stay within this range. You can also choose any other type of cardio, such as the elliptical, stationary bike, or stair climber, as long as your heart rate remains between 130 and 140 bpm. Ideally, perform this cardio first thing in the morning on an empty stomach.

    55m Cardio
  • Day 1
    Week 12

    Back & Biceps

    Build serious size with a powerful back and biceps workout packed with heavy lifts and intense muscle-building sets.

    1h 00m Back & Biceps + Cardio
  • Day 2
    Week 12

    Chest, Shoulders & Triceps

    Build strength and size with a powerful Chest, Shoulders & Triceps workout.

    1h 10m Chest, Shoulders & Triceps + Cardio
  • Day 3
    Week 12

    2XL Quadriceps Size

    Ultra-fast quadriceps growth!

    1h 10m Quadriceps
  • Cardio
    Day 4
    Week 12

    Cardio Day

    Set the treadmill to a 10% incline and keep your heart rate between 130 and 140 bpm. Walk at a fast pace; do not run, as the intensity should stay within this range. You can also choose any other type of cardio, such as the elliptical, stationary bike, or stair climber, as long as your heart rate remains between 130 and 140 bpm. Ideally, perform this cardio first thing in the morning on an empty stomach.

    55m Cardio
  • Day 5
    Week 12

    Full Arms workout

    Advanced workout to GROW arms FAST! Your arms will explode after this workout, believe me!

    1h 20m Arms + Cardio
  • Day 6
    Week 12

    Hamstrings & Quadriceps

    This workout focuses 60% on the hamstrings and 40% on the quadriceps. It is your second leg day, while the first leg workout was more quadriceps-dominant.

    1h 10m Hams & Quads
  • Cardio
    Day 7
    Week 12

    Cardio Day

    Set the treadmill to a 10% incline and keep your heart rate between 130 and 140 bpm. Walk at a fast pace; do not run, as the intensity should stay within this range. You can also choose any other type of cardio, such as the elliptical, stationary bike, or stair climber, as long as your heart rate remains between 130 and 140 bpm. Ideally, perform this cardio first thing in the morning on an empty stomach.

    55m Cardio

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