Programs/03/Aggressive fat loss
Shredded
Detail. Strength kept.
Shredded is the leanness path: more conditioning density and nutrition-friendly training, with the strength work kept in so you do not end up smaller and weaker instead of leaner. It is the one to run into a summer or a date, and it is not a mass phase.
- 12 weeks
- 3 to 6 days a week
- Beginner, advanced and pro
- Gym or garage
- For you if
- You want to lose fat fast while becoming more athletic. Not skinny-weak.
- Not for
- Not a mass phase.
The focus
Fast fat loss
- Muscle50
- Fat Loss100
- Athleticism80
A week on Shredded.
Pick your level and your days.
Level
Days a week
- MonSprint Shreds~35 minutesOverview
- TueRest
- WedVertiShred30 minutesOverview
- ThuFull Body Build45 minutesOverview
- FriRest
- SatAb Shredder25 minutesOverview
- SunRest
If your personal schedule is different, keep the same order of workouts, just shift days as needed while maintaining 1 day of rest per week minimum.
Is Shredded for you?
- What you get
- More conditioning density. Nutrition-friendly training. Strength stays on the bar.
- When to switch off it
- When the date has passed, or when the honest read is that there is not enough muscle underneath to reveal. That second one is a Jacked or Ripped block first.
Summer, a wedding, or you are done guessing at abs.
How Shredded compares
The leanest emphasis of the four. Where Jacked adds and Ripped balances, this one strips, and the design problem it solves is stripping without losing the strength underneath.
All four are on the one payment. Start here and switch when the goal switches.
All four, side by side.
 JackedMaximum muscle |  RippedAthletic recomp | ShreddedAggressive fat loss |  SuperhumanPerformance | |
|---|---|---|---|---|
| Muscle | 100 | 80 | 50 | 50 |
| Fat Loss | 50 | 80 | 100 | 80 |
| Athleticism | 50 | 80 | 80 | 100 |
| Emphasis | Size & symmetry | Build muscle & burn fat | Fast fat loss | Speed & power |
| For you if | You want armor and still want to sprint | Lean, fast and still strong | You want to lose fat fast while becoming more athletic | The mirror is not the only scoreboard |
| Not for | A cut | A dirty bulk | A mass phase | Day one |
| Prerequisite | None | None | None | A block of Jacked or Ripped |
| Schedule | 3 to 6 days a week, on the days you pick. 12 weeks. | |||
| Levels | Beginner, advanced and pro. Every program, every level, on the one payment. | |||
| See the program → | See the program → | See the program → | See the program → | |
Questions on Shredded.
Is Shredded a diet?
No. It is a training emphasis designed to sit alongside eating in a deficit. What you eat is still what decides whether you get lean, and the program is built so that training does not fall apart while you do.
Will I lose strength?
Keeping strength on the bar is the explicit point of the path, which is why the heavy work stays in rather than being replaced with circuits. Eating in a deficit for a long time makes strength harder to add either way.
How lean will I get?
That depends on where you start, what you eat and how long you hold it, and nobody who has not seen those things can give you a number.