28-Day Shred
Also known as: fat loss · shred · cut · 28 day · 4 week · lose fat · deficit · conditioning · get lean
A sharp four-week cut. Three full-body barbell sessions a week hold onto your muscle while two ramping cardio sessions — a steady Zone-2 run and short HIIT intervals — climb week by week to burn more. Results depend on your diet: run a modest calorie deficit with high protein (~1.6–2.2 g/kg bodyweight). The training preserves muscle; the deficit does the fat loss. Drag the cardio days around your week in the planner to fit your life.
Free during beta · auto progression, rest timers & PR tracking built in
How progression works
DropSet runs this progression for you — every session's weights are computed automatically from your training maxes and logged AMRAP sets.
28-Day Shred — every set, every session
Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.
Week 15 sessions
Full Body A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×8–12 | 2:00 |
| Bench Press (Barbell) | 3×8–12 | 2:00 |
| Bent Over Row (Barbell) | 3×8–12 | 2:00 |
| Romanian Deadlift (Barbell) | 2×10–15 | 1:30 |
Full Body B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 3×5–8 | 2:30 |
| Overhead Press (Barbell) | 3×8–12 | 2:00 |
| Lat Pulldown (Cable) | 3×10–15 | 1:30 |
| Leg Press (Machine) | 2×12–20 | 1:30 |
Full Body C
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Front Squat | 3×8–12 | 2:00 |
| Incline Bench Press (Barbell) | 3×8–12 | 2:00 |
| Pendlay Row (Barbell) | 3×8–12 | 2:00 |
| Lying Leg Curl (Machine) | 2×10–15 | 1:15 |
Zone 2 Run
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Running | 20:00 steady | 1:00 |
HIIT Intervals
| Exercise | Sets × Reps | Rest |
|---|---|---|
| HIIT | 5:00 Warm-up 12 × 0:30 HIIT intervals · 30s rest 5:00 Cool-down | 30s |
Week 25 sessions
Full Body A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×8–12 | 2:00 |
| Bench Press (Barbell) | 3×8–12 | 2:00 |
| Bent Over Row (Barbell) | 3×8–12 | 2:00 |
| Romanian Deadlift (Barbell) | 2×10–15 | 1:30 |
Full Body B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 3×5–8 | 2:30 |
| Overhead Press (Barbell) | 3×8–12 | 2:00 |
| Lat Pulldown (Cable) | 3×10–15 | 1:30 |
| Leg Press (Machine) | 2×12–20 | 1:30 |
Full Body C
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Front Squat | 3×8–12 | 2:00 |
| Incline Bench Press (Barbell) | 3×8–12 | 2:00 |
| Pendlay Row (Barbell) | 3×8–12 | 2:00 |
| Lying Leg Curl (Machine) | 2×10–15 | 1:15 |
Zone 2 Run
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Running | 25:00 steady | 1:00 |
HIIT Intervals
| Exercise | Sets × Reps | Rest |
|---|---|---|
| HIIT | 5:00 Warm-up 14 × 0:35 HIIT intervals · 27s rest 5:00 Cool-down | 27s |
Week 35 sessions
Full Body A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×8–12 | 2:00 |
| Bench Press (Barbell) | 3×8–12 | 2:00 |
| Bent Over Row (Barbell) | 3×8–12 | 2:00 |
| Romanian Deadlift (Barbell) | 2×10–15 | 1:30 |
Full Body B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 3×5–8 | 2:30 |
| Overhead Press (Barbell) | 3×8–12 | 2:00 |
| Lat Pulldown (Cable) | 3×10–15 | 1:30 |
| Leg Press (Machine) | 2×12–20 | 1:30 |
Full Body C
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Front Squat | 3×8–12 | 2:00 |
| Incline Bench Press (Barbell) | 3×8–12 | 2:00 |
| Pendlay Row (Barbell) | 3×8–12 | 2:00 |
| Lying Leg Curl (Machine) | 2×10–15 | 1:15 |
Zone 2 Run
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Running | 30:00 steady | 1:00 |
HIIT Intervals
| Exercise | Sets × Reps | Rest |
|---|---|---|
| HIIT | 5:00 Warm-up 15 × 0:40 HIIT intervals · 24s rest 5:00 Cool-down | 24s |
Week 45 sessions
Full Body A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×8–12 | 2:00 |
| Bench Press (Barbell) | 3×8–12 | 2:00 |
| Bent Over Row (Barbell) | 3×8–12 | 2:00 |
| Romanian Deadlift (Barbell) | 2×10–15 | 1:30 |
Full Body B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 3×5–8 | 2:30 |
| Overhead Press (Barbell) | 3×8–12 | 2:00 |
| Lat Pulldown (Cable) | 3×10–15 | 1:30 |
| Leg Press (Machine) | 2×12–20 | 1:30 |
Full Body C
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Front Squat | 3×8–12 | 2:00 |
| Incline Bench Press (Barbell) | 3×8–12 | 2:00 |
| Pendlay Row (Barbell) | 3×8–12 | 2:00 |
| Lying Leg Curl (Machine) | 2×10–15 | 1:15 |
Zone 2 Run
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Running | 35:00 steady | 1:00 |
HIIT Intervals
| Exercise | Sets × Reps | Rest |
|---|---|---|
| HIIT | 5:00 Warm-up 16 × 0:45 HIIT intervals · 21s rest 5:00 Cool-down | 21s |
Source: DropSet fat-loss challenge — full-body training + ramping cardio.
DropSet is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.
Run 28-Day Shred in DropSet
Training-max calculation, AMRAP tracking, automatic progression, plate calculator and rest timers — the whole program, ready to log.
