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Sample Plan Preview

Fat Loss & Lean Muscle

28-Day Shred Program — Men's Edition

High-intensity intervals + strategic nutrition to maximize fat burn

✓4 Workouts/Week
✓HIIT + Strength
✓28 Days
✓Men's Macros
Get your full personalized plan — from $2

Based on your goal: Lose Fat

This is a live preview of your personalized plan. Days 3–28 and full nutrition are unlocked when you purchase.

Week 1 — Training Schedule
MON
🔥
Upper HIIT
TUE
🔥
Lower HIIT
WED
💤
Active Rest
THU
🔥
Full Body
FRI
🔥
Cardio
SAT
💤
Rest
SUN
💤
Rest

Your full 28-day schedule is personalized to your fitness level and goal — all 4 weeks mapped out and ready to go.

See all 28 days
Workouts — Days 1 & 2
Day 1 of 28

Upper Body HIIT

Chest · Back · Shoulders · Core

Sample Day
🌡️WARM-UP: 5 min dynamic warm-up: arm circles, shoulder rolls, jumping jacks
1
Push-Up Circuit
4 × 12–15 repsChest / Triceps

💡 Keep core tight; don't let hips sag

💪
2
Dumbbell Bent-Over Row
3 × 15 repsBack / Biceps

💡 Drive elbows past the torso; squeeze at the top

🏋️
3
Overhead Press
3 × 12 repsShoulders

💡 Use 20–30 lb dumbbells

⬆️
4
Mountain Climbers
3 × 30 secondsCore / Cardio

💡 High-intensity pace; keep hips level

⚡
5
Burpee Finisher
2 × 10 repsFull Body

💡 60s rest between sets; max effort

🔥
🧊COOL-DOWN: 5 min static stretching: chest opener, lat stretch, shoulder cross
Unlock all 28 days — your complete personalized programUnlock all 28 days → $2
Day 2 of 28

Lower Body HIIT

Quads · Glutes · Hamstrings · Calves

Sample Day
🌡️WARM-UP: 5 min warm-up: leg swings, hip circles, bodyweight squats
1
Jump Squat
4 × 15 repsQuads / Glutes

💡 Soft landing; use arms for momentum

🦿
2
Romanian Deadlift
3 × 12 repsHamstrings / Glutes

💡 Hip hinge; maintain neutral spine throughout

🏋️
3
Walking Lunges
3 × 20 stepsGlutes / Quads

💡 Keep front knee above ankle; drive through heel

🚶
4
Glute Bridge
4 × 15 repsGlutes / Core

💡 Add barbell across hips for progression

⬆️
5
Jump Rope Intervals
3 × 45 secondsCalves / Cardio

💡 90s rest between intervals; stay on toes

🔥
🧊COOL-DOWN: 5 min stretching: hip flexor, hamstring, calf stretch
Day 3 of 28

Active Recovery

Mobility · Flexibility · Light Cardio

1
Yoga Flow
20 minutesFull Body
2
Foam Rolling
10 minutesRecovery
🔒

Unlock Full 28-Day Plan

Days 3–28 contain escalating HIIT & strength sessions with detailed progressions.

Day 4Day 5Day 6Day 7Day 8Day 9Day 10+ 18 more
Unlock Full Plan — $9$2 Workout Only
Day 1 — Nutrition Plan

Day 1 Meals

2,050
Cal
165g
Protein
210g
Carbs
62g
Fat
Breakfast · 7:30 AM
Greek Yogurt Protein Bowl
450 cal42g protein46g carbs10g fat
1.5 cups non-fat Greek yogurt½ cup mixed berries1 tbsp chia seeds¼ cup low-sugar granola1 tsp honey
Lunch · 12:30 PM
Grilled Chicken Salad
520 cal48g protein42g carbs
Grilled chicken breastMixed greensCherry tomatoesCucumberOlive oil & lemon dressing
Dinner · 6:30 PM
Baked Salmon & Vegetables
620 cal52g protein62g carbs
Salmon filletRoasted broccoliSweet potatoOlive oilGarlic & herbs
Snack · 3:30 PM
Apple & Almond Butter
240 cal7g protein30g carbs
1 medium apple1.5 tbsp almond butter
🥗

Full Nutrition Unlocked with $9 Plan

28 days of meals, macros & shopping lists. The $2 plan includes workouts only.

Get Full Nutrition Plan — $9

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Full 28-Day Plan

Get all 28 workouts, personalized nutrition, progress tracking, and your custom PDF — built specifically for your goal.

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This is your personalized plan. Get the full 28-day program →

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