Ongoing Track
Burn the fat.Keep the muscle.
Higher-output training that strips body fat while keeping your strength. Heavy lifts paired with dense conditioning. Train for the body you want without living on the cardio machine.
- Goal
- Lean and conditioned
- Schedule
- 4 sessions / week
- Session length
- 45–60 minutes
- Equipment
- Standard garage gym
- Level
- All levels, volume scales to you
What you'll build
Body composition, on purpose.
Shred puts muscle and body composition at the center, and keeps enough strength in the plan to protect everything you build.
- 01
Muscle you keep
Real hypertrophy and density work (push, pull, legs, full-body), so you build muscle and keep it while the fat comes off.
- 02
Conditioning that burns
Dense, purposeful conditioning that strips body fat without living on a cardio machine. Sweat with a purpose.
- 03
Strength underneath
Heavy lifts stay in the week to protect the muscle you build. Look the part and still perform.
The training week
A real week on Shred
Four sessions that stack a strength line, dense hypertrophy work, and conditioning with intent. This is an actual week from the app: Wave 2, Week 6.
- MonStrength line + speed-strength + push density
- TueAerobic mixed-modal + sprints + pull density
- WedRest day
- ThuMuscle-endurance + legs density
- FriSteady engine EMOM + full-body density
- SatMeet Yourself Saturday (optional)
- SunRest day
Every session ends with a density block (push, pull, legs, then full-body), so each muscle group gets hit every week.
Who it’s for
Built for real athletes with real lives
Anyone focused on looking and performing lean: building muscle, dropping body fat, and keeping the strength underneath it. Volume and loads scale to you, so it works for beginners and advanced athletes alike.
- Body-comp focused athletes
- Muscle-building beginners
- Athletes leaning out
- Ex-cardio-only converts
What you’ll need
- Dumbbells and kettlebells
- Pull-up bar and jump rope
- A conditioning piece (bike, rower, or run)
- Barbell helps, but not required
Dumbbells and a jump rope do most of the work. See the full equipment guide.
Inside the app
Sweat with a purpose
Shred is delivered daily in the Garage Gym Athlete app: briefed, timed, and logged.
Density work, timed
Every density block runs on the app’s built-in timers. Hit start and chase more quality reps in the same minutes.
Track the transformation
Log lifts, conditioning scores, and benchmarks and watch the trend lines move: strength up, times down.
The other 23 hours
Body composition is won in the kitchen too. The daily 9 Elements checklist keeps sleep, nutrition, and recovery honest.
A crew that shows up
Thousands of athletes grinding the same density blocks every day. Accountability that keeps you consistent.
Results
Real athletes. Real logged numbers.
Pulled straight from athlete logs on Shred: 22 pounds of bodyweight lost, 55 lb added to the back squat, resting heart rate down 13 bpm.
“The choices in the programs and the amount of detail put into it with video demos made the transition easy.”
FAQ
Questions, answered
- What are the goals of the track?
- Change your body composition: build and keep muscle with real hypertrophy and density work, paired with conditioning that strips body fat. Strength stays in to protect the muscle you build.
- What equipment will I need?
- A standard garage gym. Dumbbells, kettlebells, a pull-up bar, jump rope, and a conditioning piece get the most use. A barbell helps but is not required.
- What skill level is required?
- All levels. Volume and loads scale to you, and the muscle work is beginner-friendly while still challenging advanced athletes.
- How do I get the best results?
- Stay consistent, push the density and conditioning, and keep your strength honest. Body composition is also won in the kitchen, so lean on the daily 9 Elements.
One membership. All of it.
Every track. Every program. $25/month.
Run Shred for a cycle, drop into a standalone program when you want a focused block, and switch tracks whenever your goals change. Your history, logs, and maxes come with you.
25,000+ better humans strong
Train like an athlete. Starting today.
Fathers, mothers, veterans, first responders, and busy professionals around the world train with us every day. Your first week is free. Cancel anytime.