Intermediate Fat Loss
Shred Protocol
High-intensity fat burning with muscle preservation
A metabolic conditioning program designed to maximize fat loss while maintaining hard-earned muscle. Combines strength training with strategic cardio finishers to keep your metabolism elevated. Perfect for cutting phases or summer prep.
4
Days/Week
8
Weeks
50
Min/Session
19
Exercises
Weekly Schedule
Day 1: Upper Burn
High Volume Upper
1 Dumbbell Bench Press
4 × 12-15 2 Superset: Rows + Push-ups
4 × 12 each 3 Shoulder Press
3 × 12-15 4 Face Pulls
3 × 15-20 5 Finisher: Burpees
3 × 10 Day 2: Lower Burn
High Volume Lower
1 Goblet Squats
4 × 15 2 Romanian Deadlifts
4 × 12 3 Bodyweight Walking Lunge
3 × 20 total 4 Leg Curls
3 × 15 5 Finisher: Kettlebell Swings
3 × 20 Day 3: Full Body Circuit
Metabolic Conditioning
1 Thrusters
4 × 12 2 Renegade Rows
4 × 10 each 3 Box Jumps
3 × 12 4 Mountain Climbers
3 × 30 sec 5 Plank to Push-up
3 × 10 Day 4: Strength Preservation
Heavy Compounds
1 Barbell Squats
4 × 6-8 2 Barbell Bench Press
4 × 6-8 3 Barbell Rows
4 × 6-8 4 Overhead Press
3 × 8-10 Equipment Required
Barbell Dumbbell Kettlebell
Target Muscles
Full body
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#cutting
#metabolic
#HIIT
#conditioning
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