8 Week Shred
The Struggle Standard
Bodybuilding, Functional FitnessThe Purpose
This is not a “get lean quick” gimmick. This is an eight-week, high-frequency fat-loss program designed to strip body fat while preserving muscle and strength. It’s the exact system I’ve refined and used myself, as shown in the before-and-after photo.
This program is intentionally demanding. Effective fat loss without muscle loss requires consistency, discipline, and intelligent training. If you’re looking for easy, this isn’t it. If you want something that actually works, read on.
How the Program Works
The program runs seven days per week:
Six lifting days
One non-lifting day dedicated to a long, steady run
The six lifting sessions are split evenly between:
Three whole-body strength days
Three bodybuilding-style hypertrophy days
I use this program alongside my primary system, @thestrugglestandard, when fat loss is the sole objective. When calories are low and fat loss is aggressive, the goal isn’t to push limits—it’s to preserve strength, maintain muscle, and burn fat efficiently. This is an intense program with high frequency, it is not intended to be done longer than 8 weeks because of this. Expect a challenge.
Hypertrophy sessions maintain muscle with minimal joint stress, while whole-body strength days preserve neural output and prevent strength loss. This balance allows fat loss of 2–2.5 pounds per week without sacrificing muscle or strength.
Why It’s Built This Way
Years of trial and error shaped this system. Traditional push/pull/legs splits with heavy early-week volume proved unsustainable in a calorie deficit—recovery suffered and strength declined.
This program alternates whole-body strength days with controlled, submaximal hypertrophy sessions that are never taken to failure. Inspired by principles presented by Christian Thibaudeau, the program consolidates push, pull, and leg work into three whole-body days, each emphasizing one primary focus:
One heavy primary lift
One secondary lift at lower intensity
One lower-intensity finisher
The result is high frequency without unnecessary wear and tear.
Who This Is For
This program is for people who:
Want visible fat loss without losing strength
Are willing to train frequently and consistently
Understand that results come from effort—not shortcuts
Follow it as written and it will push you. It’s your choice to push back. #SufferForward
A
Warm Up Routine
1 x 15:00
B
DB Power Snatch
3 x 5
C1
Chest-Supported DB Row
3 x 7
C2
Pull-Up
3 x 12
C3
DB Lateral Raise
3 x 25
D
Front Squat
4 x 10
E
Romanian Deadlift
4 x 10
F
Bench Press
4 x 5
Circuit
G
AMRAP (As Many Reps as Possible) x 10 min 10 Burpees 1 Peg Board (sub 1 Leg Less Rope Climb or 10 Kipping Pullups or 5 Strict Pullups)
A
Warm Up Routine
1 x 15:00
B1
DB Incline Bench Press
4 x 10
B2
Cable Hi-Low Chest Fly
4 x 12
C1
DB Bench Press
4 x 10
C2
Incline DB Fly
4 x 12
D1
DB Military Press
4 x 10
D2
DB Lateral Raise
4 x 12
E1
DB Skull Crusher
4 x 10
E2
Tricep Pushdown
4 x 10
E3
Tricep Pushdown
4 x 10
Circuit
F
AMRAP (As Many Reps as Possible) x 10 Min 15 Cal Echo Bike (or 21 Cal Row or Run 200 Meters) 10 Wallballs 10 GHDSU 10 Back Extensions
A
Warm Up Routine
1 x 15:00
B
Dumbbell Rotational Punch
3 x 5
C1
Front Squat
3 x 7
C2
DB Walking Lunge
3 x 12
C3
Hamstring Curls
3 x 25
D
Bench Press
4 x 10
E
DB Arnold Press
4 x 10
F
Weighted Strict Pullup
4 x 5
Circuit
G
EMOM (EVERY MINUTE ON THE MINUTE) 10 MIN MIN 1: 50 DOUBLE UNDERS MIN 2: 30 SEC HANDSTAND WALK
A
Warm Up Routine
1 x 15:00
B
Pull-Up
1 x 25
C1
Straight Arm Pulldown
4 x 10
C2
Straight Arm Pulldown
4 x 10
C3
Bent Over Row
4 x 10
D1
Bent Over Rear Delt Fly
4 x 12
D2
1-Arm DB Row
4 x 10
E1
Snatch Grip Barbell Shrug
4 x 10
E2
Standing DB Upright Row
4 x 12
F1
Reverse Grip DB Curl
4 x 10
F2
Two Arm DB Preacher Curl
4 x 10
F3
Cable Bicep Curls
4 x 10
Circuit
G
AMRAP (AS MANY REPS AS POSSIBLE) 10 MIN 20 AIRSQUATS 10 RING ROWS :15 L-SIT
A
Warm Up Routine
1 x 15:00
B1
Dip
3 x 7
B2
Band Chest Crossover
3 x 12
B3
Earthquake Bar Bench
3 x 25
C
Bent Over Row
4 x 10
D
Barbell Deadlift
4 x 10
Circuit
E
AMRAP (AS MANY REPS AS POSSIBLE) X 10 MINUTES 21 CAL ECHO BIKE (OR 21 CAL ROW OR 200M RUN) 15 ALTERNATING MED BALL PUSH UPS 9 STRICT PULLUPS
F1
Toes to Bar
3 x 10
F2
DB Russian Twist
3 x 10
F3
Reverse Hyperextension
3 x 10
A
Warm Up Routine
1 x 15:00
B
Sumo Deadlift
3 x 15
C1
Goblet Squat
4 x 15
C2
Cossack Squat
4 x 10
C3
Single Leg RDL
4 x 10
D1
Belt Squat Marching
4 x 1:00
D2
Hamstring Curls
4 x 15
D3
Leg Extension
4 x 15
D4
Calf Raise
4 x 30
Circuit
E
5 ROUNDS 15 GOBLET SQUATS (70-100#) 10 ALTERNATING JUMP LUNGE ROW 1 MIN REST 2 MIN BTWN ROUNDS
This isn’t a shortcut. It’s a system. Show up, do the work, and earn a leaner body, preserved strength, and an unbreakable mindset. If you’re ready to suffer forward, this program delivers.
Get 8 Week Shred
Alex Burgoyne
Athlete
Verified Athlete"I used this exact program to lose 20 pounds. It is brutal and effective. All you need is the right mindset and to put the work in. I maintained muscle and strength while losing fat. Get some!!"