MASTER MAZZA’S 2026 SHRED ROUTINE & CUT MEAL PLAN

If you’re ready to get leaner, stronger, and more consistent in 2026, this plan was built for you.

Master Mazza’s 2026 Shred Routine and Cut Meal Plan is a fully structured 17-week program designed to deliver real, sustainable results. You will follow a balanced push, pull, legs, and full-body training split that builds strength, shreds fat, and supports recovery, alongside a precise cut meal plan that fits everyday life. No extremes. No guesswork. Just a smart system you can stick to - and see results from week after week. 

This is your chance to train with purpose and see real change. Master Mazza’s 2026 Shred Routine and Cut Meal Plan is a system built to help you get leaner, stronger, and more confident. With a balanced push, pull, legs, and full-body routine, you’ll burn fat, build muscle, and recover properly so you can keep progressing all year long.

Here is the complete 4-Day Shred Routine

Weekly Schedule (choose any 4 days, most people do Mon/Tue/Thu/Fri)

•  Day 1 – Push + HIIT

•  Day 2 – Pull

•  Rest day (or light walk)

•  Day 3 – Legs + Steady-State Cardio

•  Day 4 – Full-Body Metabolic Finisher + optional HIIT

•  2–3 rest/active recovery days (10–12k steps)

Day 1 – PUSH (Chest, Shoulders, Triceps)

1.  Flat Bench Press (barbell or dumbbell): 4 × 6–8

2.  Incline Dumbbell Press: 3 × 8–12

3.  Standing Overhead Press: 4 × 6–8

4.  Lateral Raises (last set drop-set): 3 × 12–15

5.  Tricep Rope Pushdowns + Overhead Extensions: 3 × 12–15 each (superset)→ Abs Circuit (see below)→ 12–15 min HIIT:  Assault Bike or Elliptical 30 sec all-out / 90 sec easy × 10 rounds

Day 2 – PULL (Back, Biceps, Rear Delts)

1.  Pull-Ups or Lat Pulldown: 4 × 8–10

2.  Barbell or Pendlay Row: 4 × 6–8

3.  Chest-Supported Dumbbell Row: 3 × 10–12

4.  Face Pulls: 3 × 15–20

5.  Barbell/EZ-Bar Curl + Hammer Curl (superset): 3 × 10–12 each→ Abs Circuit (see below)

Day 3 – LEGS + Light Push

1.  Back Squat or Leg Press: 4 × 8–10

2.  Romanian Deadlift: 4 × 8–10

3.  Bulgarian Split Squats: 3 × 10–12 per leg

4.  Seated Calf Raises + Standing Calf Raises: 3 × 15–20 each

5.  Incline DB Press or Weighted Dips (light): 3 × 10–12→ Abs Circuit (see below)→ 40–50 min Steady-State: Incline treadmill walk (3.5–4 mph, 8–15% incline) OR elliptical steady pace

Day 4 – FULL-BODY METABOLIC FINISHER (no kettlebell, ankle-safe)

4–5 rounds, 60–90 sec rest between rounds

1.  Assault Bike or Elliptical Sprint – 30 sec all-out

2.  Dumbbell or Barbell Thrusters – 15 reps

3.  Push-Ups – 15–20

4.  Goblet Squats (hold one DB at chest) – 15–20

5.  Renegade Rows OR regular Bent-Over DB Rows – 10–12 per arm

6.  Step-Back Burpees OR Mountain Climbers – 30–40 sec→ Abs Circuit (see below)→ Optional extra 15 min HIIT if you’re feeling strong

Daily Abs Circuit (10–12 min, every lifting day)

3–4 rounds, minimal rest

1.  Hanging Leg Raises or Captain’s Chair Knee Raises – 12–15

2.  Cable Crunch or Weighted Crunch – 15–20

3.  Russian Twists (plate or med ball) – 20 per side

4.  Ab-Wheel Rollouts OR Plank with Hip Dips – 30–45 sec

5.  Hollow Body Hold – 30–45 sec

Progression Rules

•  When you hit the top rep range with good form on all sets → add 5–10 lb (or 2–3 reps) next week

•  Every 6–8 weeks → deload week (50–60% weights, same reps)

As always, listen to your body and check with your physician before starting anything new.

Here is the Workout Meal Plan

Meal 1 – Breakfast (post-fasted cardio if you do it)

•  200 g 99% lean ground turkey or chicken breakfast sausage (or 200 g 96/4 lean beef)

•  150 g liquid egg whites + spinach/mushrooms/bell pepper scrambled in

Meal 2 – Mid-morning

•  1.5 scoops whey isolate (35–40 g protein) blended with water + ice + 1 tsp cinnamon + 5 g psyllium husk (fiber)

•  100 g raspberries or blackberries (lowest sugar berries)→ ≈300 kcal | 40 g P | 15 g C | 5 g F

Meal 3 – Lunch (post-workout window – biggest carb meal)

•  200 g chicken breast or white fish (cod, tilapia)

•  150 g cooked basmati or jasmine rice (measured cooked) OR 250–300 g sweet potato

•  broccoli, cauliflower, zucchini + 1 tbsp olive oil + lemon→ ≈600 kcal | 60 g P | 60 g C | 15 g F

Meal 4 – Afternoon

•  150 g 0% Greek yogurt (Fage/Chobani) + ½ scoop whey mixed in

•  15 g almond butter or peanut butter

•  50 g cucumber slices→ ≈300 kcal | 40 g P | 10 g C | 15 g F

Meal 5 – Dinner (lowest carb meal of the day)

•  200–220 g lean beef sirloin, 93/7 ground beef, or 

•  400–500 g roasted Brussels sprouts, asparagus, cauliflower rice

•  10–15 g olive oil or butter for cooking→ ≈500 kcal | 55 g P | 15 g C | 25 g F

Before bed 

•  150–200 g 1–2% cottage cheese or casein shake (slow-digesting)→ +120-150 kcal | +25 g P

•  Add 10–15 g extra olive oil or nuts somewhere to keep calories

Make 2026 your strongest, leanest year yet!