Female
SHRED
At a glance
- Weeks
- 12
- Days a week
- 3–5
- Minutes a session
- 60
- Level
- Intermediate–Advanced
- Where
- Gym or home
For an epic fat loss transformation. Strength training builds and maintains muscle in a calorie deficit. Lose fat, build muscle, reveal your lean 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?
Women wanting a full fat-loss transformation.
What makes it different?
Combines strength training with a calorie deficit specifically to build/maintain muscle while losing fat (not just cardio-based fat loss).
Primary Goal
Fat loss (while preserving/building 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
Best for intermediate to advanced lifters
- Work at your own pace/progress
- Modify exercise for home or injury friendly options
- Express your workout to save time
- Exercise videos for instructions
Schedule
Three different splits available
- 5 days: 3 lower / 2 upper
- 4 days: 2 upper / 2 lower
- 3 days: 3 full-body
Training split
12 weeks, in 3 four-week phases
- Lower body
- Upper body
- Rest
- Lower body
- Upper body
- Lower body
- Rest
- Lower body
- Upper body
- Rest
- Rest
- Lower body
- Upper body
- Rest
- Full body
- Rest
- Full body
- Rest
- Rest
- Full body
- Rest
An example week. Move the sessions to the days that suit you.
