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Shredding Season - 12 Week Shredding Protocol

Josh Holyfield Personal Development

Coach

Josh Holyfield

This program is for men who want to lose body fat without losing the muscle underneath. You want to get leaner and actually see the work you've been putting in.

Shredding Season is a 12 week program built on a 5 day training split. Sessions run about 75 minutes with high volume and high frequency training designed to burn fat while preserving muscle mass. The structure teaches you how to cut weight the right way so you end up with a physique worth showing off.

This program works for beginners. Every exercise includes video guidance so you learn proper form from day one. You get access to the Iron Forge Brotherhood community where you can ask questions and get feedback from coaches and other men doing the work.

You get 12 weeks of structured programming focused on fat loss. You get a starter meal plan to support your training. You get community access for coaching support. Everything you need to get lean is here if you're ready to put in the work.

$67

Get Shredding Season - 12 Week Shredding Protocol

Lose Fat Without Losing Muscle

This program uses high volume training to burn calories while providing enough stimulus to preserve the muscle you've built. You get leaner without getting smaller

Five Days Per Week For 12 Weeks

You train five days and recover two. Sessions run about 75 minutes with high frequency work that keeps your metabolism elevated and drives fat loss throughout the program.

Learn The Fundamentals That Matter

Every exercise includes video guidance showing proper setup and execution. You learn how to perform the movements correctly from day one so you train safely and effectively.

Nutrition Support Included

You get a starter meal plan through the community to help you eat in a way that supports fat loss. Training hard means nothing if your nutrition is working against you.

Community and Coaching Access

Join the Iron Forge Brotherhood where you can ask questions, post form checks, and get feedback from coaches and thousands of other men working toward the same goals.

Features

Access to your coaches

Get direct feedback on form and programming questions through the Iron Forge Brotherhood community when you need it.

Programming 5 days per week

High volume training split designed for men ready to commit to serious fat loss while maintaining muscle over 12 weeks.

Exercise Video Guidance

Every lift includes demonstration videos showing proper setup, execution, and common mistakes to avoid.

Delivered through TrainHeroic

Track your lifts, log your progress, and follow the program in an app built for serious training.

Equipment

Required

Barbell // Squat Rack // Flat Bench // Dumbbells // Cable Machine // Leg Press Machine // Leg Curl Machine // Pull Up Bar // Incline Bench

Sample Week

Week 1 of 12-week program

Sunday

Chest & Abs - Odd

Barbell Bench Press

4 x 12

DB Incline Fly

4 x 10

Dip

4 x 10

Machine Seated Chest Fly

4 x 4

Standing Cable Crossover

3 x 12

Push-Up

Hanging Leg Raise

3 x 12

Decline Sit Up

3 x 15

DB Side Bend

3 x 15

Monday

Back - Odd

Wide Grip Pull Ups

3 x MAX

Bent Over Row

4 x 12

Close Grip Lat Pulldown

4 x 10

Cable Rope Straight Arm Lat Pulldown

4 x 10

Seated Cable Row

4 x 12

Rack Pull

4 x 15

Tuesday

Legs - Odd

Barbell Back Squat

4 x 10

Leg Press

4 x 15

Leg Extension

4 x 15

Straight Leg Deadlift

4 x 15

Seated Leg Curl

4 x 15

Lying Leg Curl

4 x 15

Standing Machine Calf Raises

4 x 20

Wednesday

Shoulders - Odd

Shoulder Press

4 x 10

Barbell Upright Row

4 x 10

DB Lateral Raise

4 x 10

Cable Facepull

3 x 12

DB Front Raise

4 x 12

Seated Machine Shoulder Press

4 x 20

Thursday

Arms - Odd

Barbell Bicep Curl

4 x 10

Close Grip Bench Press

4 x 10

Alternating DB Hammer Curl

4 x 12

DB Overhead Tricep Extension

4 x 12

Cable Bicep Curl

3 x 15

V-Bar Cable Tricep Pressdown

3 x 15

Coach

More from Josh Holyfield Personal Development

Josh Holyfield

Army veteran and founder of Iron Forge. 15 plus years teaching men how to build strength, discipline, and capability through training. I help men train to protect and provide for their families.

Ready to Get Lean?

Twelve weeks of structured training focused on burning fat while keeping your muscle. Five days per week with high volume work and progressive structure. Community support and a starter meal plan included. Everything you need to get shredded is here.

Get Shredding Season - 12 Week Shredding Protocol