Fat Loss
60-Day Cut
Also known as: fat loss · cut · 60 day · 8 week · lose fat · deficit · conditioning · get lean
An eight-week cut built on dumbbells and machines — a deliberately fresh set of exercises from the 28-Day Shred so nothing feels stale if you run them back to back. Three full-body sessions preserve muscle; three ramping cardio sessions (steady cycling, rowing intervals and an incline walk) grow week by week. The fat loss still comes from the kitchen: hold a calorie deficit with high protein (~1.6–2.2 g/kg). Reposition the cardio to whichever days suit you.
Intermediate
6 days/week
8-week plan
~30–40 min/session
Free during beta · auto progression, rest timers & PR tracking built in
Progression
How progression works
Double: reach rep ceiling on all sets → +2.5 kgCardio: 25 min/weekCardio: 15 min/weekCardio: 30 min/week
DropSet runs this progression for you — every session's weights are computed automatically from your training maxes and logged AMRAP sets.
The program
60-Day Cut — every set, every session
Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.
Week 16 sessions
Full Body A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Goblet Squat | 3×12–15 | 1:30 |
| Bench Press (Dumbbell) | 3×10–12 | 1:30 |
| Dumbbell Row | 3×10–12 | 1:30 |
| Romanian Deadlift (Dumbbell) | 2×12–15 | 1:15 |
Full Body B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Reverse Lunge (Dumbbell) | 3×12–15 | 1:30 |
| Overhead Press (Dumbbell) | 3×10–12 | 1:30 |
| Lat Pulldown (Cable) | 3×12–15 | 1:15 |
| Lying Leg Curl (Machine) | 2×12–15 | 1:00 |
Full Body C
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bulgarian Split Squat | 3×10–12 | 1:30 |
| Incline Bench Press (Dumbbell) | 3×10–12 | 1:30 |
| Face Pull | 3×12–15 | 1:00 |
| Lateral Raise (Dumbbell) | 2×15–20 | 45s |
Steady Cycle
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Cycling | 25:00 steady | 1:00 |
Row Intervals
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Rowing Machine | 5:00 Warm-up 15 × 0:30 HIIT intervals · 30s rest 5:00 Cool-down | 30s |
Incline Walk
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Walking | 30:00 steady | 1:00 |
Week 26 sessions
Full Body A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Goblet Squat | 3×12–15 | 1:30 |
| Bench Press (Dumbbell) | 3×10–12 | 1:30 |
| Dumbbell Row | 3×10–12 | 1:30 |
| Romanian Deadlift (Dumbbell) | 2×12–15 | 1:15 |
Full Body B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Reverse Lunge (Dumbbell) | 3×12–15 | 1:30 |
| Overhead Press (Dumbbell) | 3×10–12 | 1:30 |
| Lat Pulldown (Cable) | 3×12–15 | 1:15 |
| Lying Leg Curl (Machine) | 2×12–15 | 1:00 |
Full Body C
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bulgarian Split Squat | 3×10–12 | 1:30 |
| Incline Bench Press (Dumbbell) | 3×10–12 | 1:30 |
| Face Pull | 3×12–15 | 1:00 |
| Lateral Raise (Dumbbell) | 2×15–20 | 45s |
Steady Cycle
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Cycling | 30:00 steady | 1:00 |
Row Intervals
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Rowing Machine | 5:00 Warm-up 17 × 0:35 HIIT intervals · 27s rest 5:00 Cool-down | 27s |
Incline Walk
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Walking | 35:00 steady | 1:00 |
Week 36 sessions
Full Body A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Goblet Squat | 3×12–15 | 1:30 |
| Bench Press (Dumbbell) | 3×10–12 | 1:30 |
| Dumbbell Row | 3×10–12 | 1:30 |
| Romanian Deadlift (Dumbbell) | 2×12–15 | 1:15 |
Full Body B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Reverse Lunge (Dumbbell) | 3×12–15 | 1:30 |
| Overhead Press (Dumbbell) | 3×10–12 | 1:30 |
| Lat Pulldown (Cable) | 3×12–15 | 1:15 |
| Lying Leg Curl (Machine) | 2×12–15 | 1:00 |
Full Body C
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bulgarian Split Squat | 3×10–12 | 1:30 |
| Incline Bench Press (Dumbbell) | 3×10–12 | 1:30 |
| Face Pull | 3×12–15 | 1:00 |
| Lateral Raise (Dumbbell) | 2×15–20 | 45s |
Steady Cycle
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Cycling | 35:00 steady | 1:00 |
Row Intervals
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Rowing Machine | 5:00 Warm-up 20 × 0:40 HIIT intervals · 24s rest 5:00 Cool-down | 24s |
Incline Walk
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Walking | 40:00 steady | 1:00 |
Week 46 sessions
Full Body A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Goblet Squat | 3×12–15 | 1:30 |
| Bench Press (Dumbbell) | 3×10–12 | 1:30 |
| Dumbbell Row | 3×10–12 | 1:30 |
| Romanian Deadlift (Dumbbell) | 2×12–15 | 1:15 |
Full Body B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Reverse Lunge (Dumbbell) | 3×12–15 | 1:30 |
| Overhead Press (Dumbbell) | 3×10–12 | 1:30 |
| Lat Pulldown (Cable) | 3×12–15 | 1:15 |
| Lying Leg Curl (Machine) | 2×12–15 | 1:00 |
Full Body C
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bulgarian Split Squat | 3×10–12 | 1:30 |
| Incline Bench Press (Dumbbell) | 3×10–12 | 1:30 |
| Face Pull | 3×12–15 | 1:00 |
| Lateral Raise (Dumbbell) | 2×15–20 | 45s |
Steady Cycle
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Cycling | 40:00 steady | 1:00 |
Row Intervals
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Rowing Machine | 5:00 Warm-up 22 × 0:45 HIIT intervals · 21s rest 5:00 Cool-down | 21s |
Incline Walk
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Walking | 45:00 steady | 1:00 |
Week 56 sessions
Full Body A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Goblet Squat | 3×12–15 | 1:30 |
| Bench Press (Dumbbell) | 3×10–12 | 1:30 |
| Dumbbell Row | 3×10–12 | 1:30 |
| Romanian Deadlift (Dumbbell) | 2×12–15 | 1:15 |
Full Body B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Reverse Lunge (Dumbbell) | 3×12–15 | 1:30 |
| Overhead Press (Dumbbell) | 3×10–12 | 1:30 |
| Lat Pulldown (Cable) | 3×12–15 | 1:15 |
| Lying Leg Curl (Machine) | 2×12–15 | 1:00 |
Full Body C
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bulgarian Split Squat | 3×10–12 | 1:30 |
| Incline Bench Press (Dumbbell) | 3×10–12 | 1:30 |
| Face Pull | 3×12–15 | 1:00 |
| Lateral Raise (Dumbbell) | 2×15–20 | 45s |
Steady Cycle
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Cycling | 45:00 steady | 1:00 |
Row Intervals
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Rowing Machine | 5:00 Warm-up 24 × 0:45 HIIT intervals · 20s rest 5:00 Cool-down | 20s |
Incline Walk
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Walking | 50:00 steady | 1:00 |
Week 66 sessions
Full Body A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Goblet Squat | 3×12–15 | 1:30 |
| Bench Press (Dumbbell) | 3×10–12 | 1:30 |
| Dumbbell Row | 3×10–12 | 1:30 |
| Romanian Deadlift (Dumbbell) | 2×12–15 | 1:15 |
Full Body B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Reverse Lunge (Dumbbell) | 3×12–15 | 1:30 |
| Overhead Press (Dumbbell) | 3×10–12 | 1:30 |
| Lat Pulldown (Cable) | 3×12–15 | 1:15 |
| Lying Leg Curl (Machine) | 2×12–15 | 1:00 |
Full Body C
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bulgarian Split Squat | 3×10–12 | 1:30 |
| Incline Bench Press (Dumbbell) | 3×10–12 | 1:30 |
| Face Pull | 3×12–15 | 1:00 |
| Lateral Raise (Dumbbell) | 2×15–20 | 45s |
Steady Cycle
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Cycling | 50:00 steady | 1:00 |
Row Intervals
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Rowing Machine | 5:00 Warm-up 24 × 0:45 HIIT intervals · 20s rest 5:00 Cool-down | 20s |
Incline Walk
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Walking | 55:00 steady | 1:00 |
Week 76 sessions
Full Body A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Goblet Squat | 3×12–15 | 1:30 |
| Bench Press (Dumbbell) | 3×10–12 | 1:30 |
| Dumbbell Row | 3×10–12 | 1:30 |
| Romanian Deadlift (Dumbbell) | 2×12–15 | 1:15 |
Full Body B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Reverse Lunge (Dumbbell) | 3×12–15 | 1:30 |
| Overhead Press (Dumbbell) | 3×10–12 | 1:30 |
| Lat Pulldown (Cable) | 3×12–15 | 1:15 |
| Lying Leg Curl (Machine) | 2×12–15 | 1:00 |
Full Body C
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bulgarian Split Squat | 3×10–12 | 1:30 |
| Incline Bench Press (Dumbbell) | 3×10–12 | 1:30 |
| Face Pull | 3×12–15 | 1:00 |
| Lateral Raise (Dumbbell) | 2×15–20 | 45s |
Steady Cycle
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Cycling | 55:00 steady | 1:00 |
Row Intervals
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Rowing Machine | 5:00 Warm-up 24 × 0:45 HIIT intervals · 20s rest 5:00 Cool-down | 20s |
Incline Walk
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Walking | 60:00 steady | 1:00 |
Week 86 sessions
Full Body A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Goblet Squat | 3×12–15 | 1:30 |
| Bench Press (Dumbbell) | 3×10–12 | 1:30 |
| Dumbbell Row | 3×10–12 | 1:30 |
| Romanian Deadlift (Dumbbell) | 2×12–15 | 1:15 |
Full Body B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Reverse Lunge (Dumbbell) | 3×12–15 | 1:30 |
| Overhead Press (Dumbbell) | 3×10–12 | 1:30 |
| Lat Pulldown (Cable) | 3×12–15 | 1:15 |
| Lying Leg Curl (Machine) | 2×12–15 | 1:00 |
Full Body C
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bulgarian Split Squat | 3×10–12 | 1:30 |
| Incline Bench Press (Dumbbell) | 3×10–12 | 1:30 |
| Face Pull | 3×12–15 | 1:00 |
| Lateral Raise (Dumbbell) | 2×15–20 | 45s |
Steady Cycle
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Cycling | 60:00 steady | 1:00 |
Row Intervals
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Rowing Machine | 5:00 Warm-up 24 × 0:45 HIIT intervals · 20s rest 5:00 Cool-down | 20s |
Incline Walk
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Walking | 65:00 steady | 1:00 |
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.
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