Summer Shred
Lean Machine
A gender-free fat loss program combining resistance training with strategic cardio. Scalable for any body — adjust loads and cardio intensity to your level.
Program Overview
Frequency
4 days lifting + 2 cardio
Session
50–65 min
Duration
8 weeks
Rest Days
1 full rest day
Equipment
Full gym access required
Difficulty
Intermediate
Training Phases
Adaptation
Weeks 1–3
Moderate deficit. Build work capacity. 3×12 with compound focus.
Intensification
Weeks 4–6
Increase training density. Add supersets and HIIT.
Peak
Weeks 7–8
Maximum effort. Maintain heavy lifts. Strategic carb cycling.
Sample Week
5 training daysWarm-Up
5 min cardio + dynamic stretches
Exercises
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Barbell Squat (or Goblet Squat) | 4 | 8–10 | 90s |
Dumbbell Bench Press | 3 | 10–12 | 75s |
Barbell Row | 3 | 10–12 | 75s |
Superset: Lateral Raise + Face Pull | 3 | 12 each | 45s |
Plank Hold | 3 | 30–45s | 30s |
Cool-Down
Stretch — 5 min
Progression Guide
Weeks 1–3: Moderate deficit (300–400 cal). Focus on building the habit.
Weeks 4–6: Increase training density with supersets. Add 5 min to cardio sessions.
Weeks 7–8: Push intensity on lifts. Carb cycle if comfortable.
For everyone: Fat loss is about consistency, not perfection. One bad meal doesn't ruin a week.
Nutrition Tip
Deficit of 300–500 cal below maintenance. Protein at 1.8–2.2g/kg. Keep fats at minimum 0.7g/kg for hormonal health.
Explore Full Nutrition Guide
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