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SS8 At Home Program Overview

SS8 At Home Program Overview

The band-only version of the original 8-week Super Shredded 8 fat loss program.

Written By Jim Stoppani, PhD

Updated September 28, 2023

Super Shredded 8 At Home Program Snapshot

Length: 8 weeks
Workouts per Week: 6
Training Split: 3-day split, repeated twice a week for six total workouts per week
Equipment: Resistance bands, bodyweight only, and common household items like a backpack filled with books.
Featured Techniques: Supersets (specifically, compound sets, where two exercises for the same muscle group are paired with one another); pre-exhaustion, and "heavy" and "light" weights performed in each superset.
Rep Ranges: In Weeks 1 and 2, 9-10 reps for heavy sets and 12-15 reps for light sets; in Weeks 3 and 4, 7-8 reps for heavy sets and 16-20 reps for light sets; in Weeks 5 and 6, 5-6 reps for heavy sets and 21-25 reps for light sets; in Weeks 7 and 8, 3-4 reps for heavy sets and 26-30 reps for light sets.
Rest Periods: 1 minute between supersets in Weeks 1 and 2; 45 seconds between supersets in Weeks 3 and 4; 30 seconds between supersets in Weeks 5 and 6; 0-15 seconds between sets in Weeks 7 and 8.
Cardio: 1-2 Tabata intervals between muscle groups during workouts.
Meal Plan: Super Shredded 8 Diet
Summary: This is the at-home version of the popular Super Shredded 8 training program. The only equipment required for this program is a set of resistance bands, plus common items like a backpack filled with books for certain exercises. Aside from equipment, all other training principles are the same between this and the original SS8 program – supersets/compound sets, Tabata HIIT cardio, pre-exhaustion, and heavy and light sets.

Super Shredded 8 has been my most popular fat-loss training program for a number of years. Tens of thousands of men and women have gotten leaner, more muscular, and completely transformed their physiques using SS8.

SS8 used to require a fully equipped gym, due to the variety of equipment employed in the workouts. Not anymore.

Welcome to SS8 At Home – the exact same 8-week periodized programming as the original version, only using resistance bands almost exclusively (plus some bodyweight exercises).

Everything’s the same except for the equipment, including the same SS8 fat loss, conditioning, and muscle-building results. Welcome to a new, yet familiar, SS8. Welcome Home!

What Resistance Bands Should I Use?

Obviously, I recommend my JYM Strength Bands. The complete set includes 14 different bands of varying resistances, three sets of handles, ankle straps, door anchors, and other accessories. It’s a complete system of resistance bands that will work perfectly for the SS8 At Home program, and – with over 400 pounds of total overall resistance – at a much lower cost than an equivalent set of free weights (dumbbells and/or barbell and plates).

That said, if the JYM bands are sold out, any number of resistance band sets will work. To do SS8 At Home most effectively, you'll need multiple bands of varying resistances to execute all the different rep ranges and superset pairings in the program.

Bodylastics is the company that makes the JYM Strength Bands, and they offer similar sets on Amazon. If you can’t find my JYM bands, I recommend Bodylastics. Or, if you already own another complete set of bands, go ahead and use that.

SS8 Workout Overview

The program design of SS8 At Home compared to the original is exactly the same – same training split, same volume (total number of sets), same rep ranges, same superset and pre-exhaust methods, same Tabata HIIT.

The only differences are, of course, the equipment (bands only in this version, versus free weights, cables, and machines in the original) and the slight exercise tweaks that needed to be made as a result.

Here’s a quick rundown of the underlying SS8 principles that remain unchanged in SS8 At Home…

SS8 At Home Training Split

SS8 At Home follows the same training split as the gym-based SS8 program: a 3-day split (meaning, all muscle groups in the body are trained over the course of three workouts), repeated twice a week for six weekly workouts. Perform these workouts any six days of the week you want – Monday through Saturday, every day but Wednesday, whatever.

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