WHAT IS THIS PROGRAM?
SHRED is a strength and hypertrophy program designed to support fat loss while preserving muscle mass. Built for intermediate to advanced lifters, it’s ideal for those training in a calorie deficit who want to maintain performance, shape, and strength as they get leaner.
The program runs for 12–16 weeks, broken into 4-week phases. Each phase alternates daily between low, moderate, and high rep ranges to support recovery, maintain output, and stimulate muscle across varied intensities. As calories drop, training volume is strategically tapered to prioritise quality over quantity — ensuring you stay strong and consistent throughout your cut.
You’ll train with a mix of compound lifts and targeted isolation work, structured to help you hold onto hard-earned muscle while getting leaner. The goal: shredded, not just lighter.
PROGRAM STRUCTURE
Training split options:
5 days:
Men: 3 upper / 2 lower
Women: 3 lower / 2 upper
4 days:
Both: 2 upper / 2 lower
3 days:
Men: 2 upper / 1 lower
Women: 2 lower / 1 upper
WHAT MAKES THIS PROGRAM DIFFERENT?
Uses phased rep cycling and tapered volume to preserve muscle and manage fatigue while cutting
IS THIS PROGRAM FOR YOU?
This Program Is Ideal If You:
You want to train with intent, manage fatigue, and get lean without sacrificing muscle