FAT LOSS · INTERMEDIATE · FULL GYM · 5 DAYS/WEEK
30-Day Shred workout program
A 30-day fat-loss program built around full-body circuits with one heavy day each week to preserve muscle in a calorie deficit. Five workouts a week, minimal rest between exercises. Who this is for: intermediate lifters cutting bodyfat.
30-week block · sessions repeat each week
The workouts
Day 1 — Full-Body Circuit A
- Goblet Squat3 × 15
- Push Press3 × 12
- Inverted Row3 × 15
- Lunge (Dumbbell)3 × 15
- Plank3 × 30
- Bicycle Crunch3 × 15
Day 2 — Full-Body Circuit B
- Kettlebell Goblet Squat3 × 15
- Bench Press (Dumbbell)3 × 12
- Single Arm Cable Row3 × 15
- Romanian Deadlift (Dumbbell)3 × 15
- Side Plank3 × 30
- Reverse Crunch3 × 15
Day 3 — Heavy Preserve
- Squat (Barbell)3 × 6
- Bench Press (Barbell)3 × 6
- Bent Over Row (Barbell)3 × 6
- Overhead Press (Barbell)3 × 8
- Romanian Deadlift (Barbell)3 × 8
Day 4 — Full-Body Circuit C
- Jump Squat3 × 12
- Floor Press (Dumbbell)3 × 12
- Lat Pulldown (Cable)3 × 15
- Walking Lunge (Dumbbell)3 × 15
- Plank3 × 30
- Crunch3 × 15
Day 5 — Full-Body Circuit D
- Box Squat3 × 15
- Chest Press (Machine)3 × 12
- Lat Pulldown (Cable)3 × 15
- Reverse Lunge (Dumbbell)3 × 15
- Plank3 × 45
- Oblique Crunch3 × 15
Weights are blank on purpose: Repto suggests your next weight from what you lifted last time. Rest times and sets are editable in the app.
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