7 days · 6, fixed
7-Day Shred
One week doesn't change a body. It changes a stuck scale, a stalled routine and your belief that you can do this. That's what the 7-Day Shred is for: six days of short workouts, cardio every day, abs every day and a high-protein deficit meal plan so you get to day seven lighter and wanting more.
Free preview in 60 seconds. You only pay if you want the PDF.
Who it is for
- You have an event, a trip or a photo coming up and want to show up leaner.
- You stopped training and need a push with an end date.
- You already train and want a shock week before a longer program.
Who it is not for
- You want to lose 20 pounds. A week doesn't do that, and nobody serious will promise it.
- You've never trained and have a lot of weight to lose. Start with 30-Day Fat Loss.
- You have an active injury or no medical clearance for high intensity.
How it works
You answer. The engine builds.
- Length 7 days
- Days a week 6, fixed
- Per session 30 to 45 min
- Where Gym, home or body weight
Three strength sessions of 30 to 45 minutes with 10 minutes of cardio and abs at the end, alternated with three 25-minute cardio days. Sunday is off. There's no week 2: it's one week, and it's full.
- Six days of short intense training, one day off
- Cardio and abs in every session
- High-protein deficit meal plan
What the questionnaire asks
Twelve questions, one minute. From them the engine calculates your energy expenditure, picks the training split, filters exercises by your environment and injuries and builds the meal plan. The preview with your full day 1 shows up instantly, free.
- Goal and protocol
- Sex, age, height and weight
- Target weight, if you have one
- Training experience
- Where you train: gym, home or body weight only
- Days a week and minutes per session
- Cardio preference and focus
- Injuries or pain
- Activity, weight-loss medication and hormones
- Dietary restrictions
What's in the PDF
Everything you need for the next 7 days.
- Every week of the program with sets, reps, rest and progression.
- Technique video for each exercise and two alternatives to swap.
- Personalized meal plan with portions, swaps and calorie and protein targets.
- Ready-made prompt for ChatGPT to coach you week by week.
- Adaptations if something hurts or is limited, plus safety notes.
- Body images showing the muscle worked by each exercise.
- Access to your workout on the site, with the videos, on top of the PDF.
- Print-friendly and phone-friendly versions.
Every exercise shows the main muscle in red and the secondary ones in a darker tone. These are the focus of this protocol.
Real example
One day generated by the engine
Generated for: Man, 32 years old, 92 kg, intermediate, gym, 45 min per session.
- Barbell bench press 3 sets × 12-15 · rest 45s
- Neutral-grip lat pulldown 3 sets × 12-15 · rest 45s
- Machine shoulder press 3 sets × 12-15 · rest 45s
- T-bar row 3 sets × 12-15 · rest 45s
- Mid cable chest fly 3 sets × 12-15 · rest 45s
- Preacher curl 2 sets × 12-15 · rest 45s
Abs and core
- Lying leg raise 2 × 12-16
- Hollow body hold 2 × 30-45s
Cardio
10 min of Outdoor running or Outdoor walking at a pace where you can speak short sentences (60-70% of max effort).
Day 1's list only. Technique videos, alternatives, the meal plan and the other weeks are in the PDF. Yours will be different, because the answers are yours.
Price
One-time payment. No subscription.
Full PDF by email right away, plus access to your workout on the site with the videos.
On the preview you can add 30-Day Fat Loss: both for US$ 4.99.
Questions about this protocol
How much can I lose in 7 days?
Usually 2 to 4 pounds on the scale, mostly water and glycogen, plus a little fat. What matters is a less bloated stomach and the habit switched back on. Anyone promising more in a week is selling something.
Do I have to train all six days?
Yes. The protocol is short precisely because it's daily: three strength sessions with cardio and abs at the end, and three 25-minute cardio days. Sunday is off.
Can I do it at home?
Yes. In the questionnaire you say whether you train at a gym, at home with dumbbells and bands, or with body weight only, and the exercises change.
What about the meal plan?
Calculated from your energy expenditure, with a deficit and high protein to hold on to muscle. Five meals a day with swaps. No forced fasting, no cabbage soup.
What do I do on day eight?
Keep going. If you buy the 7-Day Shred you can add 30-Day Fat Loss on the preview screen. It's the natural sequel.