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Intermediate

GRIT SHRED

Fat Loss & Conditioning

fitness_center 60 Workouts
view_list 12 Weeks
calendar_today 5x per week
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About This Program

A 12-week progressive fat loss and conditioning program. Build metabolic conditioning, increase work capacity, and achieve peak performance through high-intensity circuit training.

Equipment Needed

check_circle Low Bar check_circle Pullup Bar check_circle Box

Program Phases

Phase 1

Weeks 1 - 4

Build metabolic conditioning base with circuit training. 60% HIIT/circuits, 30% strength, 10% active recovery.

Phase 2

Weeks 5 - 8

Increase intensity and complexity of circuits. 70% HIIT/circuits, 20% strength, 10% active recovery.

Phase 3

Weeks 9 - 12

Maximum intensity for final results. 75% HIIT/circuits, 15% strength maintenance, 10% active recovery.

Program Structure

1

Week 1

5 workouts
1

Full Body HIIT Circuit

schedule 51 min shoulders, abs +3
2

Upper Body Strength + Cardio

schedule 1h 14m shoulders, chest +4
3

Lower Body Strength + Cardio

schedule 1h 26m legs, abs
4

Full Body HIIT Circuit

schedule 42 min abs, shoulders +3
5

Full Body HIIT Circuit

schedule 55 min shoulders, biceps +5
2

Week 2

5 workouts
1

HIIT Circuit Progression

schedule 57 min shoulders, abs +3
2

Upper + Cardio

schedule 1h 29m shoulders, chest +4
3

Lower + Cardio

schedule 1h 25m legs, abs
4

HIIT Circuit

schedule 55 min shoulders, chest +3
5

HIIT + Tabata

schedule 56 min shoulders, abs +3
3

Week 3

5 workouts
1

HIIT Circuit Progression

schedule 1h 18m shoulders, abs +5
2

Upper Body Strength + Cardio

schedule 1h 40m shoulders, chest +4
3

Lower Body Strength + Cardio

schedule 1h 44m legs, abs
4

Full Body HIIT Circuit

schedule 1h 2m abs, shoulders +5
5

Full Body HIIT + Tabata

schedule 1h 9m shoulders, biceps +5
4

Week 4

5 workouts
1

HIIT Circuit (Deload)

schedule 39 min shoulders, abs +5
2

Upper Body (Deload)

schedule 45 min shoulders, chest +4
3

Lower Body (Deload) + Pistol Prep

schedule 50 min legs, abs
4

Full Body HIIT (Deload)

schedule 30 min shoulders, chest +5
5

Active Recovery Circuit

schedule 27 min shoulders, biceps +5
5

Week 5

5 workouts
1

EMOM Workout

schedule 45 min shoulders, legs +3
2

Upper Body Complex

schedule 1h 52m shoulders, back +4
3

Lower Body Complex

schedule 1h 51m legs
4

Full Body HIIT

schedule 59 min shoulders, back +5
5

Metabolic Conditioning

schedule 33 min legs, shoulders +4
6

Week 6

5 workouts
1

EMOM Extended

schedule 57 min shoulders, legs +3
2

Upper Intensity

schedule 1h 36m shoulders, back +4
3

Lower Intensity

schedule 1h 44m legs
4

Full Body Blast

schedule 1h 3m shoulders, back +5
5

Benchmark Workout

schedule 32 min legs, shoulders +4
7

Week 7

5 workouts
1

EMOM Peak Prep

schedule 58 min shoulders, legs +5
2

Upper Complex Intensified

schedule 2h 26m shoulders, back +4
3

Lower Complex Peak

schedule 1h 58m legs
4

Full Body Maximum Prep

schedule 1h 3m shoulders, back +5
5

Chipper Challenge

schedule 28 min legs, shoulders +4
8

Week 8

5 workouts
1

EMOM (Deload)

schedule 30 min shoulders, legs +3
2

Upper (Deload)

schedule 45 min shoulders, back +4
3

Lower (Deload)

schedule 49 min legs
4

Full Body (Deload)

schedule 37 min shoulders, back +5
5

Active Recovery

schedule 28 min shoulders, biceps +5
9

Week 9

5 workouts
1

EMOM Peak

schedule 1h 6m shoulders, legs +3
2

Upper Complex

schedule 2h 18m shoulders, back +4
3

Lower Complex

schedule 2h 8m legs
4

Full Body Maximum

schedule 1h 14m shoulders, back +5
5

Final Benchmark

schedule 54 min shoulders, back +4
10

Week 10

5 workouts
1

EMOM Maximum

schedule 1h 20m shoulders, legs +5
2

Upper Peak

schedule 2h 32m shoulders, back +4
3

Lower Peak

schedule 2h 14m legs
4

Full Body Blast

schedule 1h 16m shoulders, back +5
5

Chipper Max

schedule 33 min legs, shoulders +5
11

Week 11

5 workouts
1

EMOM Final Push

schedule 1h 10m shoulders, legs +5
2

Upper Maximum

schedule 2h 56m shoulders, back +4
3

Lower Maximum

schedule 2h 20m legs
4

Full Body Ultimate

schedule 1h 22m shoulders, back +5
5

Pre-Assessment Benchmark

schedule 33 min legs, shoulders +4
12

Week 12

5 workouts
1

Light EMOM

schedule 34 min shoulders, legs +3
2

Upper Maintenance

schedule 46 min shoulders, back +4
3

Lower Maintenance

schedule 50 min legs
4

Light Full Body

schedule 34 min shoulders, back +5
5

Final Assessment Day

schedule 1h 14m chest, triceps +4

Ready to Start GRIT SHRED?

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