Get David Park's Exact Shredded
The complete 16-week bodybuilding program - meals, workouts, and daily targets.
Individual results vary. This is an educational training and nutrition plan, not a guarantee of a specific outcome.
Everything You Need to Transform
No guesswork. Just follow the plan.
Complete Workout Plan
16 weeks of structured workouts, 3-5 days per week. Video demonstrations included.
Custom Meal Plan
3,200+ calorie meal plans with grocery lists and easy recipes.
Daily Schedule
Know exactly what to eat and when to train. No thinking required.
Progress Tracking
Log your stats daily and watch yourself get closer to your goal.
Cancel anytime
One click from Settings. You keep access until the end of the period you already paid for.
Get the plan
Create an account and open it. No card needed. Access ends automatically after 48 hours.
Your Daily Blueprint
Here's exactly what David Park does every day. You'll do the same.
3,200
Daily Calories
250g
Protein Target
15m
Cardio
6,000
Daily Steps
Monday
Push
- Bench press4 sets
- Incline dumbbell press3-4 sets
- Cable flyes3 sets
- Overhead press3-4 sets
- Lateral raises3-4 sets
- Tricep pushdowns3 sets
- Skull crushers3 sets
Tuesday
Pull
- Pull-ups4 sets
- Barbell rows3-4 sets
- Lat pulldown3 sets
- T-bar row3 sets
- Face pulls3 sets
- EZ curls3 sets
- Hammer curls3 sets
Wednesday
Legs
- Back squat4 sets
- Romanian deadlift3-4 sets
- Leg press3-4 sets
- Leg extensions3 sets
- Leg curls3 sets
- Standing calves4 sets
Thursday
Rest
Rest
Friday
Push volume
- Machine chest press4 sets
- Pec deck3 sets
- Arnold press3 sets
- Cable laterals3 sets
- Overhead tricep extension3 sets
Saturday
Pull volume
- Seated cable row4 sets
- Straight-arm pulldown3 sets
- Rear delt fly3 sets
- Preacher curls3 sets
- Hanging leg raises3 sets
Sunday
Rest
Rest
Unlock David Park's Blueprint
Create an account to get it. No card needed. Then $19.99/mo until you cancel.
Then $19.99/mo
No card needed. Access ends automatically after 48 hours unless you subscribe.
Then $19.99/mo if you subscribe. 1-click cancel in Settings.
Frequently Asked Questions
How quickly will I see results?
It depends on your starting point, consistency, and how closely you follow the plan. We do not promise a specific amount of weight loss or a timeline that applies to everyone.
Do I need a gym membership?
No! The program includes both gym and home workout options. You can do this anywhere.
What if I'm a complete beginner?
Perfect! This program is designed for all fitness levels. Everything is explained step-by-step.
How do I cancel?
The free trial ends by itself after 48 hours because we never take a card. You are not charged. If you subscribed, open Settings and tap Cancel subscription. You keep access until the end of the period you already paid for.
Your Future Self Will Thank You
Every day you wait is another day without the body you deserve.
Get my plan