4-Week Strength & Shred Plan

John Doe

Creator

This 4-week plan is designed to build lean muscle while shedding excess fat. It combines progressive strength training with high-intensity interval training (HIIT) to optimize fat loss and muscle definition. The plan is structured into four phases, increasing intensity each week. Expect improved strength, endurance, and a leaner physique by the end of the program.

Body Type:

Ectomorph, Endomorph, Mesomorph

Athletic Goals:

Endurance, Muscle Gain, Weight Loss

Fitness Level:

Equipment Needed:

Dietary Preferences:

Time Commitment:

Instructions

Daily Workout Schedule & Video Instructions

Monday: Lower Body Strength & HIIT
- Squats – 4×12
- Deadlifts – 3×10
- Lunges – 3×12 per leg
- HIIT Finisher: 5 rounds (Jump Squats, Burpees, Sprint Intervals)
Tuesday: Upper Body Strength & Core
- Bench Press – 4×10
- Rows – 3×12
- Shoulder Press – 3×10
- Core: Plank Variations & Russian Twists
Wednesday: Active Recovery (Yoga or Light Cardio)
Thursday: Lower Body Power & Plyometrics
- Box Jumps – 3×12
- Bulgarian Split Squats – 3×10
- Romanian Deadlifts – 3×12
- HIIT Circuit: Mountain Climbers, Kettlebell Swings, Jump Rope
Friday: Upper Body Strength & HIIT
- Pull-Ups – 3xMax
- Dumbbell Press – 3×12
- Triceps Dips – 3×10
- HIIT Circuit: Rowing, Battle Ropes, Sled Push
Saturday: Full-Body Functional Training
- Kettlebell Snatch – 3×12
- Tire Flips – 3×10
- Farmer’s Walk – 3×30 sec
- Core: Hanging Leg Raises, Ab Rollouts
Sunday: Rest & Recovery

meal plan

Caloric Target: Moderate calorie deficit for fat loss while maintaining muscle.

Breakfast Options

Protein Oats: Oatmeal, almond butter, banana, protein powder.
Egg Scramble: Eggs, spinach, avocado, whole wheat toast.

Lunch Options

Grilled Chicken & Quinoa Bowl: Chicken breast, quinoa, roasted veggies.
Salmon Salad: Mixed greens, avocado, nuts, balsamic dressing.

Dinner Options

Lean Steak & Sweet Potato: Grass-fed steak, baked sweet potato, steamed broccoli.
Tofu Stir-fry: Tofu, brown rice, stir-fried vegetables.

Snack Options

Greek Yogurt with Berries & Nuts
Protein Shake with Almond Butter

Hydration & Supplements

Water Intake: 3L daily
Recommended Supplements: Whey protein, creatine (optional), omega-3s

Common Mistakes to avoid

Skipping Warm-ups & Cool-downs
Not properly warming up can lead to injuries and reduced performance. Spend at least 5-10 minutes doing dynamic stretches and mobility drills before workouts. Post-workout, include static stretching and foam rolling to aid recovery.

Neglecting Proper Form
Trying to lift too heavy or rushing through exercises can result in bad form and injury. Always prioritize technique over weight and use mirrors or video recordings to check your form.

Not Adjusting Nutrition to Match Goals
Undereating can cause muscle loss, while overeating can slow fat loss. Ensure your caloric intake aligns with your fitness goal (muscle building vs. fat loss) and adjust macros as needed.

Related Plans

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Beginner

60+ minutes

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