Shredded: 8-Week Fat Loss Engine
Lift heavy. Move often. Watch the mirror change.
Goal
Drop body fat, keep muscle
Duration
8 Weeks
Frequency
5 days/wk
Level
Beginner
Full program
Premium$9.99 · one-time
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Workout Summary
Shredded: 8-Week Fat Loss Engine
An 8-week protocol pairing four heavy resistance sessions with two metabolic conditioning days. The lifting protects muscle; the conditioning multiplies daily calorie burn. Together they reshape body composition without starving.
Who it's for
- Anyone wanting visible fat loss in under two months
- Lifters dealing with a stalled cut
- Beginners who want one plan, not five apps
What you get
- 8-week heat-map of training intensity
- Two MetCon finishers per week
- Daily step + calorie targets
- Refeed and diet break guidance
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
Four heavy strength sessions (Push/Pull/Legs/Upper) plus two short conditioning blocks. Conditioning stays under 25 min so it doesn't blunt strength.
8 Weeks · Progression
Progression
Loads climb 2.5% per week on main lifts. Conditioning intervals shorten by 5 seconds each week. Week 4 is a strategic refeed; Week 8 is a body-comp checkpoint.
Weekly Schedule
Weekly Schedule
Workouts
Shredded: 8-Week Fat Loss Engine
Week 1 free preview · Weeks 2–8 unlock after purchase
Week 1 · Day 1
Conditioning A
Engine + grip
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Assault Bike Intervals | 8 | 20 sec on / 40 sec off | - |
| Farmer Carry | 4 | 40 m | 60 sec |
| Hollow Hold | 3 | 30 sec | 30 sec |
Week 1 · Day 2
Optional · Active recoveryZone-2 Walk
Easy 30–40 min walk — outdoor or treadmill. Conversational pace, builds aerobic base and speeds recovery.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Treadmill Walking | 1 | 30–40 min | — |
| Treadmill Incline Walking | Optional finisher | 2 × 5 min @ 6% incline | 2 min |
Week 1 · Day 3
Optional · Active recoveryBike + Mobility
Light spin to flush the legs, then core and mobility to protect the joints for tomorrow's lift.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Stationary Cycle | 1 | 25–30 min easy | — |
| Plank | 3 | 30 sec | 45 sec |
| Hanging Leg Raise | 3 | 10 | 60 sec |
Week 1 · Day 4
Optional · Active recoveryRow + Core
Low-intensity rowing intervals + core stability. Keeps you moving without taxing the nervous system.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Rowing Machine | 5 | 3 min easy / 1 min rest | 1 min |
| Side Plank | 3 | 30 sec/side | 45 sec |
| Bicycle Crunches Easy | 3 | 20 | 45 sec |
Week 1 · Day 5
Optional · Active recoveryZone-2 Walk
Easy 30–40 min walk — outdoor or treadmill. Conversational pace, builds aerobic base and speeds recovery.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Treadmill Walking | 1 | 30–40 min | — |
| Treadmill Incline Walking | Optional finisher | 2 × 5 min @ 6% incline | 2 min |
Week 1 · Day 6
Optional · Active recoveryBike + Mobility
Light spin to flush the legs, then core and mobility to protect the joints for tomorrow's lift.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Stationary Cycle | 1 | 25–30 min easy | — |
| Plank | 3 | 30 sec | 45 sec |
| Hanging Leg Raise | 3 | 10 | 60 sec |
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 | — |
Reviews & Ratings
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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.
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.