Female
SHRED BASE
At a glance
- Weeks
- 12
- Days a week
- 3
- Minutes a session
- 45
- Level
- Beginner
- Where
- Gym or home
Our foundation fat-loss program. Learn strength training to build and maintain muscle in a calorie deficit. Lose fat, build muscle, reveal your physique.
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?
Beginners wanting a fat-loss transformation.
What makes it different?
Entry-level version of SHRED. Focused on getting started with strength training.
Primary Goal
Fat loss (foundational/beginner level).
SHRED BASE is the entry point for lifters who want to tackle fat loss through strength training but aren't yet ready for the demands of the full SHRED program. It follows the same core philosophy: training in a calorie deficit while protecting muscle mass, with exercise selection and structure designed to build confidence and competence first.
Training is built around full-body sessions in moderate rep ranges, covering all key movement patterns at a manageable volume. You'll progress consistently without the risk of burning out, building the habits and strength base that carry you forward. If you're new to structured training and want to get leaner while building real strength, SHRED BASE gives you the right foundation to do it from.
Difficulty
Best for beginners starting out
- Work at your own pace/progress
- Modify exercise for home or injury friendly options
- Exercise videos for instructions
Schedule
Only 1 training split available
- 3 days: 3 full-body
Training split
12 weeks, in 3 four-week phases
- Full body
- Rest
- Full body
- Rest
- Full body
- Rest
- Rest
An example week. Move the sessions to the days that suit you.
