Compound Lifts
Prioritize big movements that train more muscle, build strength, and drive a greater training effect.
Training built for the cut
TRAIN HARD. LOSE FAT. KEEP MUSCLE.
Science-backed fat-loss training built around the lifts, intensity, and recovery that preserve the muscle you earned.
The framework
TRAINING THAT EARNS RESULTS
Progressive Overload
Track the work, add quality reps or load over time, and give your body a reason to adapt.
HIIT Cardio
Use short, hard intervals strategically to raise conditioning without endless low-value cardio.
Choose your program
WORKOUT PLANS
Fat Furnace
Beginner3 days/week45 min sessions
Full-body compound movements that build confidence, technique, and a reliable fat-loss routine.
Shred Protocol
Intermediate4 days/week60 min sessions
An upper/lower split with two HIIT days to keep strength moving while body fat comes down.
Elite Cut
Advanced5 days/week75 min sessions
Push, pull, and legs paired with two HIIT sessions for experienced lifters in a focused cut.
HIIT Only
Any level3 days/week30 min sessions
Pure cardio intervals for a direct, efficient conditioning challenge with minimal equipment.
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Inside the program
SHRED PROTOCOL — DAY 1 (UPPER BODY)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bench Press | 4 | 6–8 | 90 sec |
| Bent-Over Row | 4 | 8–10 | 90 sec |
| Overhead Press | 3 | 8–10 | 75 sec |
| Pull-Ups | 3 | AMRAP | 75 sec |
| Dips | 3 | 10–12 | 60 sec |
| Face Pulls | 3 | 12–15 | 45 sec |
Conditioning
HIIT PROTOCOLS
Pick the interval format that matches your equipment, schedule, and current conditioning level.
Tabata
20s on / 10s off × 8
Four focused minutes of repeatable, high-output work.
Sprint Intervals
30s sprint / 90s walk × 10
A simple running or bike protocol that balances power with recovery.
Circuit Training
5 exercises / 45s each / 15s rest
Move through full-body stations to combine strength endurance and conditioning.
Make the work count
RECOVERY IS PART OF THE PLAN
Sleep 8hrs
Protect your training performance and appetite control with consistent, high-quality sleep.
Protein Within 30min
Get a quality protein serving after training to support muscle repair and recovery.
Active Recovery Days
Walk, mobilize, and keep blood moving on days away from hard training.
TRACK YOUR PROGRESS
Use the calculator to set a clear starting point for your cut.
Open the calculator