The 4-Week Shred System: Meal Plan + Fat Loss Workout Program

The workout AND the nutrition — in one complete system.

Most people have one or the other. They train hard but eat wrong. Or they eat clean but have no real training structure. This bundle closes that gap. The Fat Loss System pairs a structured 4-week workout program with the full 7-day meal plan so every piece works together toward one goal — burning fat and transforming your body.

What's inside:

The 4-Week Fat Loss Workout Program:

• 4 training days per week — Upper Body Pull, Lower Body, Upper Body Push, Lower Body
• Weeks 1 & 2: Volume Phase — 3 sets × 15 reps with 10-minute cardio warmup
• Weeks 3 & 4: Intensity Phase — 4 sets × 15 reps with 15-minute cardio warmup, upgraded exercises
• Beginner-friendly with machine-first approach that transitions to free weights
• Muscle-alternating exercise order so every workout is efficient and effective
• Optional 5th day active recovery structure

The Full 7-Day Fat Loss Meal Plan:

• Every meal mapped for the full week
• Fasting day structure built in
• Full grocery list, snack guide, and dessert options

The Discipline Framework:

• The mindset system I've used to stay consistent for 10 years straight
• Progression rules, recovery protocols, and the tracker to log every session

This is not a 30-day challenge you abandon on day 12. This is a repeatable 4-week structure you can run again and again, increasing weight each cycle, until your body transforms.

Not medical advice. Personal training and nutrition guide based on 10 years of personal experience.

Instant download. 2 PDFs included. Works on any device.