Male
SHRED
At a glance
- Weeks
- 12
- Days a week
- 3–5
- Minutes a session
- 60
- Level
- Intermediate–Advanced
- Where
- Gym or home
Reduce body fat while maintaining strength and muscle. Intelligent strength training preserves lean mass in a deficit. Get leaner, stronger, more defined.
Written by Mark CarrollCo-FounderScience builds the body. I teach the tools and nutrition periodisation to rebuild your physique through biomechanics and progressive overload, without restrictive dieting. Elite results, made accessible and built to last
Program overview
Who's it for?
Men wanting to reduce body fat without losing strength/muscle.
What makes it different?
Intelligent strength training built to preserve lean mass in a deficit rather than a generic cardio-heavy cut.
Primary Goal?
Fat loss (while maintaining strength/muscle).
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 is 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.
Difficulty
Works for all levels
- Warm ups and cool downs included
- Low impact modifications shown throughout
- Work at your own pace
Schedule
Three different splits available
- 5 days: 3 upper / 2 lower
- 4 days: 2 upper / 2 lower
- 3 days: 2 upper / 1 lower
Training split
12 weeks, in 3 four-week phases
- Upper body
- Lower body
- Rest
- Upper body
- Lower body
- Upper body
- Rest
- Upper body
- Lower body
- Rest
- Upper body
- Lower body
- Rest
- Rest
- Upper body
- Lower body
- Rest
- Rest
- Upper body
- Rest
- Rest
An example week. Move the sessions to the days that suit you.
Member story
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