2-Week Free Trial for New Users | join now

fitness plan

Simple Shred

8 week program

Are you ready to get shreddy? This Dumbbell-Only Upper Body focused program is designed for anyone who craves strength, challenge, and the drive to conquer every obstacle. All you need is a pair of dumbbells to get started. With three dedicated upper body days and two intense lower body days, you'll tackle essential compound movements with higher rep schemes and shorter rest times.

We've made sure to keep things exciting and effective by incorporating cardio circuits at the end of each lower body workout. Say goodbye to monotonous cardio sessions and hello to dynamic, engaging movements that will elevate your heart rate and make you sweat like never before. Each session is crafted to challenge you and keep you motivated, ensuring you never count down the minutes but instead, enjoy every moment of your workout.

This program is perfect for those looking to sculpt their upper body and lean out using minimal equipment. With its strategic combination of strength and cardio, you'll experience a burn like no other, promoting fat loss and muscle definition. Join us and transform your workout routine into an exhilarating journey towards a stronger, leaner you.

GET the program →

8 Weeks

Duration

Metabolic

Training Style

5 Days

Workouts Per Week

45 min

Time Per Workout

No gym? No problem. Dumbbell-only workouts with cardio finishers for busy women.

Simple Tools. Powerful Results.

Simple Shred is an 8-week program designed to help you build lean muscle, burn fat, and boost your metabolism using nothing more than dumbbells and bodyweight movements. With an upper-body emphasis, lower-body balance, and cardio finishers, you’ll train with purpose and consistency—no gym required.

Built by Certified Professionals

Our program is crafted by a team of certified female fitness professionals who understand the unique needs of women's health and fitness. With years of experience in training and nutrition, our experts ensure every workout and nutrition plan is tailored to empower you on your fitness journey. Trust in a program that’s built by women, for women—designed to help you achieve real results while prioritizing your well-being.

GET THE PROGRAM →

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!

optimized for results

The Programming

In Simple Shred, we combine hypertrophy and metabolic training to help you build lean muscle, burn fat, and increase your endurance—all in just 8 weeks. With a dumbbell-only design and a split of 3 upper-body days and 2 lower-body days, this program is structured to keep you consistent, efficient, and sculpting results—no gym required.

Hypertrophy training uses moderate weights, higher reps, and shorter rest periods to create the metabolic stress needed to stimulate muscle growth and reshape your physique. This style builds the toned definition you’re looking for, while helping you get stronger with each session.

Metabolic training adds intensity through high-energy, multi-joint movements paired with cardio finishers. By keeping your heart rate elevated, you’ll torch calories during your workout and continue burning long after it ends, supporting fat loss and overall metabolic health.

As you move through the program, intensity increases gradually to keep your body adapting. Each week, you’ll push your effort, track your progress, and see your confidence grow as you move closer to your goals.

Week 1-8:

Day 1: Upper Body
Focus: Chest / Triceps / Shoulders

Day 2: Lower Body
Focus: Quads / Glutes / Cardio

Day 3: Upper Body
Focus: Back / Biceps

Day 4: Lower Body
Focus: Glutes / Hamstrings / Calves /Cardio

Day 5: Upper Body
Focus: Chest / Shoulders / Biceps / Triceps

Whatever your struggle,

we’ll overcome it.

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!

I Have NO Idea What I’m Doing

If you’re just starting your fitness journey, our program offers easy-to-follow videos with exact reps and sets, requires minimal equipment, can be done at home, and includes access to a private community for support, ensuring that even beginners can confidently participate and succeed! You’re never alone on your journey with Sesh, and we are all SO HERE for you, sis!

Real women. Real Results.

Tahtyana J.

"I finally have the energy to play and keep up with my boys while also feeling mental clarity when it's time to focus on my studies."

Malina S.

"Sesh helped me regain my love for taking care of my body and prioritizing myself. It also taught me I CAN eat food and achieve my goals!"

Ana R.

"I've been struggling for almost 3 years with postpartum depression and for the first time I feel like I got my confidence back."

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.

Shae

NASM CPT & CNC, PN1, Pre + Postnatal, Menopause, & Gut Health Certified Specialist

Lost 70lbs: From Binge Eating to Freedom
Lover of the Chiefs
Caffeinated Boy Mom, Fueled by Iced Coffee
Founder of Sesh Running Club

work with shae

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.

FREQUENTLY ASKED QUESTIONS

Choose your plan:

Simple Shred

One-Time Purchase

45 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.