Shredded: 8-Week Fat Loss Engine
Lift heavy. Move often. Watch the mirror change.
Adds the plan to My Library so you can check off each day as you train.
Goal
Drop body fat, keep muscle
Duration
8 Weeks
Frequency
6 days/wk
Level
Intermediate
Full program
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Workout Summary
Shredded: 8-Week Fat Loss Engine
An 8-week fat-loss protocol built around six hard sessions a week. Every day combines a big lift with a full-body finisher so you burn, pump, and sweat in under 60 minutes. Weeks 1 & 2 use two different templates and then repeat (W3 = W1, W4 = W2 …) with progressive overload each cycle.
Who it's for
- Anyone wanting visible fat loss in under two months
- Lifters dealing with a stalled cut
- People who want intense, short sessions - not endless cardio
What you get
- 6 hard sessions per week - only Sunday is a light walk
- Full-body finishers on every day (cable flies, arm supersets, sled, ropes)
- 2-week rotation that alternates volume and density blocks
- Progressive overload built into every repeat cycle
Pre-session protocol
Warm-up · do this before every workout
Nutrition
Nutrition · Fat Loss
Target a 400-600 kcal deficit. Protein at 1 g/lb minimum, fiber at 30+ g, water at 0.5 oz per lb. Schedule one higher-carb day per week to support training output.
Supplementation
Supplementation
Caffeine for training, creatine for output, whey for protein gaps, and a multivitamin. Skip fat burners - they don't burn fat.
Sleep & Recovery
Sleep & Recovery
Walking volume (8-12k steps) matters more than the conditioning sessions. Sleep is the single biggest variable for adherence.
Training Overview
Training Overview
Six sessions a week: Push, Pull, Conditioning A, Legs, Full-Body Pump, Conditioning B. Every strength day ends with a metabolic finisher (fly burnout, arm combo, sled sprint). Sessions cap at 55 minutes so intensity stays high.
8 Weeks · Progression
Progression
Weeks 1-2 are the base templates. W3 repeats W1 with +2.5% on main lifts and -5 sec on intervals. W4 repeats W2 with the same jump. W5-6 add a top set. W7-8 push AMRAP finishers to failure. Week 4 mid-cycle refeed, Week 8 body-comp checkpoint.
Weekly Schedule
Weekly Schedule
Weekly schedule
Your 7-day training split
Tap to see which day trains what
Weekly schedule
Your 7-day training split
Tap to see which day trains what
- MondayPush Strength + Chest Fly Burnout
- TuesdayPull Strength + Biceps Combo
- WednesdayConditioning A - Bike + Carries + KB
- ThursdayLegs Strength + Full-Body Finisher
- FridayFull-Body Pump / MetCon
- SaturdayConditioning B - Sled + Ropes + Slams
- SundayOptional - Zone-2 walk / mobility · keep it easy (Zone 1, nasal-breath pace)
Workouts
Shredded: 8-Week Fat Loss Engine
Prep tips for the week
Win the day before you step in the gym
8 quick habits that make every session count
Prep tips for the week
Win the day before you step in the gym
8 quick habits that make every session count
Shaker, belt, straps, sleeves, headphones. Zero friction in the morning = zero excuses.
Slow carb + lean protein (oats + whey, rice + chicken). Fuels heavy work without sitting heavy in the stomach.
500 ml water + a pinch of salt 30 min before training. Cramping and brain-fog usually = dehydration, not weakness.
Run the full 3-stage protocol above. Skipping it is the fastest way to leave 10% on the platform.
Weight, reps, RPE. If you don't track it, you can't progress it. Use the Onyx app or a notebook, just log.
Set the rest column as a timer on your watch. Drifting past rest kills intensity and stretches sessions 2x.
0.4 g/kg bodyweight. Whey + banana works, real meal works better. Recovery starts here.
Every 4–6 weeks drop volume 40%. Strength is built in recovery, not in extra sets.
Week 1 free preview · Weeks 2–8 unlock after purchase
8-week plan
Week 1 · Day 1
Push + Chest Fly Burnout
Chest, shoulders, triceps · finisher pump
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Main Strength | |||
| Barbell Bench Press | 4 | 6-8 | 120 sec |
| Standing Overhead Press | 3 | 8 | 90 sec |
| Incline Dumbbell Press | 3 | 10 | 75 sec |
| Finisher - Fly Burnout | |||
| Cable Chest Fly | 3 | 15 | 30 sec |
| Tricep Rope Pushdown | 3 | 15 | 30 sec |
| Push-Up (to failure) | 2 | AMRAP | 45 sec |
| Optional Cool-Down | |||
| Treadmill Walk | 1 | 10-15 min | - |
Week 1 · Day 2
Pull + Biceps Combo
Back, rear delts, biceps · dense supersets
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Main Strength | |||
| Barbell Deadlift | 4 | 5 | 150 sec |
| Pull-Up (or Lat Pulldown) | 4 | 8-10 | 90 sec |
| Dumbbell Row | 3 | 10/side | 75 sec |
| Finisher - Arm Combo | |||
| Hammer Curl | 3 | 12 | 30 sec |
| Face Pull | 3 | 15 | 30 sec |
| Barbell 21s | 2 | 21 | 60 sec |
| Optional Cool-Down | |||
| Treadmill Walk | 1 | 10-15 min | - |
Week 1 · Day 3
Conditioning A - Engine + Grip
Full-body sweat · 25 min cap
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Assault Bike Intervals | 8 | 20 sec on / 40 sec off | - |
| Farmer Carry | 4 | 40 m | 60 sec |
| Kettlebell Swing | 4 | 15 | 45 sec |
| Hollow Hold | 3 | 30 sec | 30 sec |
| Optional Cool-Down | |||
| Treadmill Walk | 1 | 10-15 min | - |
Week 1 · Day 4
Legs Strength + Full-Body Finisher
Quads, hamstrings, glutes · burpee closer
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Main Strength | |||
| Back Squat | 4 | 6-8 | 150 sec |
| Romanian Deadlift | 3 | 10 | 90 sec |
| Walking Lunge | 3 | 12/leg | 75 sec |
| Finisher - MetCon | |||
| Burpee to Broad Jump | 4 | 8 | 45 sec |
| Plank | 3 | 45 sec | 30 sec |
| Optional Cool-Down | |||
| Treadmill Walk | 1 | 10-15 min | - |
Week 1 · Day 5
Full-Body Pump - Chest / Back / Arms
Superset circuit · 45 min sweat
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Superset A · 3 rounds (do both exercises back-to-back, then rest 60 sec, repeat 3x) | |||
| Incline Dumbbell Press | 3 | 12 | 10 sec |
| Dumbbell Row | 3 | 12/side | 60 sec |
| Superset B · 3 rounds (do both exercises back-to-back, then rest 60 sec, repeat 3x) | |||
| Cable Chest Fly | 3 | 15 | 10 sec |
| Cable Face Pull | 3 | 15 | 45 sec |
| Arm Finisher · 3 rounds (do both exercises back-to-back, then rest 45 sec, repeat 3x) | |||
| Barbell Curl | 3 | 12 | 10 sec |
| Tricep Rope Pushdown | 3 | 15 | 30 sec |
| Optional Cool-Down | |||
| Treadmill Walk | 1 | 10-15 min | - |
Week 1 · Day 6
Conditioning B - Sled + Ropes
Anaerobic burn · 22 min cap
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Sled Push | 6 | 20 m heavy | 60 sec |
| Battle Ropes | 5 | 30 sec on / 30 sec off | - |
| Wall Ball | 4 | 15 | 45 sec |
| Bicycle Crunches Easy | 3 | 20/side | 30 sec |
| Optional Cool-Down | |||
| Treadmill Walk | 1 | 10-15 min | - |
Week 1 · Day 7
Optional · Active recoveryFull Rest or Light Walk
Take the day off, or just walk 20–30 min and stretch. Recovery is when the gains happen.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Treadmill Walking | Optional | 20–30 min easy | — |
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FAQ
FAQ
Do I need a gym?
A commercial gym makes it easier, but every session has dumbbell-only substitutions inside the Onyx app.
Why do Weeks 3-8 look like Weeks 1-2?
The plan runs a 2-week rotation on purpose. W3 = W1 + progressive overload, W4 = W2 + progressive overload, and so on. Same movements, heavier loads, shorter rests - that's how fat-loss training actually works.
Run this in the Onyx app
Track every set. Auto-progress every week.
This program is built right into Onyx - videos, logging, deload triggers and PR alerts.