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fitness plan

6 Weeks to Shred

6 week program

If your main goal is fat loss, this shorter program may be a great fit for you to jumpstart your journey. We combined two training styles (hypertrophy and metabolic) to create transformative results at a rapid pace. Make sure to prioritize nutrition alongside this program and calculate your personalized macros with our proprietary in-app calculator. Plus, take advantage of all member benefits like our exclusive community, member perks and our handbook that’ll keep you on track and help you shred fat in just 6 short weeks!

6 Weeks

6 Weeks

Duration

Metabolic

Metabolic

Training Style

5 Days

5 Days

Workouts Per Week

60 min

60 min

Time Per Workout

Quick and dirty. Give it your all, and in 6 weeks, you'll reach your goals.

Empower Your Base

Empower Your Base

This 6-week strength training program is designed to guide you through a professional, progressive gym routine with clear video and text instructions for every movement. You'll be able to check in regularly, track your progress, and log weight and reps for each exercise—keeping your gains measurable and motivating. The included handbook ensures you have everything you need to get started confidently, while the Nutrition Guide is packed with macro-friendly recipes and tips to support your goals. Plus, you’ll have access to the Sesh Macro Calculator and the supportive Sesh Community Group for added guidance and accountability every step of the way.

What's included:

Professional programming, anywhere
8 weeks of intelligent strength, cardio, and core programming written by certified professionals. Plus, you’ll get 2 complete plans for both gym-based and at-home, so you can work out where it works best for you!
Professional programming, anywhere
optimized for results

The Programming

In 6 Weeks to Shred we blend hypertrophy and metabolic training styles to deliver a balanced, results-driven approach to strength and conditioning

Hypertrophy training involves using moderate to high repetitions (usually 6-12 reps) with moderate weights, aiming to induce muscle growth by creating metabolic stress. This style focuses on short rest periods, and a gradual increase in intensity over time.

Metabolic training is a style of exercise that combines high-intensity, multi-joint movements to maximize calorie burn and metabolic rate. It typically involves exercises with minimal rest, aiming to elevate the heart rate and challenge the body's energy systems. This approach not only enhances cardiovascular fitness but also promotes fat loss and improves overall metabolic efficiency.

Together, these methods help you gain lean muscle, burn fat, and improve overall fitness — all in just 6 weeks.

Week 1-2:

The first two weeks will have three upper body days and two lower body days. You'll switch to two lower, two upper and one full body for the remainder of the program. The exercises within the splits will change periodically for the duration.

Day 1: Chest / Shoulders / Triceps

Day 2: Quads / Calves

Day 3: Back / Biceps

Day 4: Glutes / Hamstring

Day 5: Chest/ Shoulders/ Triceps/ Abs

Week 3-4:

Day 1: Chest / Shoulders / Triceps

Day 2: Glutes / Hamstrings

Day 3: Back / Biceps

Day 4: Quads / Calves

Day 5: Legs/ Arms/ Abs

Week 5-6:

Day 1: Glutes / Hamstrings

Day 2: Chest/ Back/ Abs

Day 3: Shoulders / Abs

Day 4: Quads / Glutes/ Calves

Day 5: Legs/ Arms/ Abs

Whatever your struggle,

we’ll overcome it.

Feeling Overwhelmed

Feeling Overwhelmed

Our program has got your back with a super easy-to-follow, structured fitness plan with clear instructions that tell you exactly what you need to do, each day. Plus, everything you need is all in one app, making it simple to follow and stick to!

Join Sesh+, get this program for free.

Join Sesh+, get this program for free.

86%
More likely to finish a program
9.6/10
average satisfaction score
95%
would recommend to a friend

Sesh+ Coaching cuts through the confusion of fitness and nutrition with 1:1 guidance, personalized accountability, and plans tailored just for you -- from a dedicated, certified coach. Whether you’re new, overcoming plateaus, or redefining your goals, Sesh+ is the ONE investment you need for lifelong results.

PLUS, get this program for FREE, as well as access to our entire workout library. You’ll have everything you need to get real, lasting results.

for women, by women
meet our coaches

Achieve faster results, knowing you have a dedicated partner committed to your success. With a coach, success isn't just a possibility—it's a certainty. Working with a coach is the ultimate investment in your fitness journey, guaranteeing you won't fail.

Coach Shae
Coach Shae
NASM CPT & CNC, PN1, Pre + Postnatal Certified, Gut Health Specialist
  • iconPre & post-natal specialist
  • iconLoves the Chiefs
  • iconCertified nutrition coach

FREQUENTLY ASKED QUESTIONS

Choose your plan:

6 Weeks to Shred

One-Time Purchase

  • 60 Minute Workout Sessions.
  • With a one-time purchase, the program is yours to keep forever and reuse.
  • Includes so much more than JUST a program.
    • This program purchase comes with an educational Handbook, Nutrition Guide, personalized nutrition via Macro Calculator, unlocks all app features for this program, and grants you access to Community Group.
Most Popular

Premium

  • All-access to our entire program library, including all past Challenges and new programs released regularly.
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Build a Booty 2.0

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MuscleGuard 30

MuscleGuard 30

  • Free 2-week trial - pay nothing today!
    • First-time subscribers will be billed after the trial ends unless cancelled beforehand.
  • Unlock all features in our app
    • Macro Calculator, weight and rep tracking, check-in experience, Community Group + more!
  • On-Demand Workout Generator
Highest Rated

Sesh+ Coaching

  • All-access to our entire program library, including all past Challenges and new programs released regularly.
Build a Booty 2.0

Build a Booty 2.0

Strong as a Mother

Strong as a Mother

Fit in 30

Fit in 30

Pilates x Strength

Pilates x Strength

MuscleGuard 60

MuscleGuard 60

Muscle Guard 30

Muscle Guard 30

  • FREE LIVE Challenges.
Spring Challenge

Spring Challenge

New Year Challenge

New Year Challenge

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Winter Challenge

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Summer Challenge

  • 24/7 Modern virtual coaching
    • Real-time feedback, unlimited messaging, and a journey tailored to your goals, schedule, and lifestyle from a certified professional
  • Unlock all features in our app
    • Macro Calculator, weight and rep tracking, check-in experience, Community Group + more!
  • On-Demand Workout Generator

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