TrainersEye · Session of the Day · Fat Shredder · #118
Fat Shredder Density Complexes — Work-Capacity Day
Barbell/DB complexes — big muscle, minimal rest, strength retained in deficit · Block 4 · Sustain (long & steady, protect recovery)
Target ≈ 55 minDate Body Weight Session RPE cap 8/10Coach: MMSx Team of Experts
Warm-Up · RAMPPhase 1 · Thermal ramp · raise HR, groove patterns · 6 min | Time__ : __ |
![]() | 1 | Cat-Cowsteady breathing rhythm | 2 min | | ![]() | 2 | Glute Bridgetall posture, ribs stacked | 2 × 10 | | ![]() | 3 | Bodyweight Squatquality over speed, always | 8 + 8 | |
Phase 2 · Main Metabolic Block4 rounds · 6 reps each, bar never rests · rest 2 min · pick a load the LAST move survives | Time__ : __ |
![]() | 1 | Power Cleando not set the bar down — smooth transitions | 6 reps | kg | | ![]() | 2 | Thrusterloads stay crisp even breathing hard — no sloppy reps | 6 reps | kg | | ![]() | 3 | Romanian Deadliftloads stay crisp even breathing hard — no sloppy reps | 6 reps | kg | | ![]() | 4 | Deadliftloads stay crisp even breathing hard — no sloppy reps | 6 reps | kg | | ![]() | 5 | Back Squatloads stay crisp even breathing hard — no sloppy reps | 6 reps | kg | |
Rounds Progression: Sustain rule: long easy output beats a missed brutal session. Nasal breathing throughout; this day builds the engine that burns fat on every other day. | Phase 3 · Second Engine4 × 60 s @ 80-90% HRmax : 60 s easy · even output every rep | Time__ : __ |
![]() | 1 | Rowing Machine — steadytalk test: 3-4 words max at work pace | 60/60 s × 4 | |
Phase 5 · Cool-Down & Parasympathetic Reset5 min · bring HR under 100, stretch the workers | Time__ : __ |
![]() | 1 | Hip Flexor Stretchsteady breathing rhythm | 45 s/side | | ![]() | 2 | Figure-Four Stretchsteady breathing rhythm | 60 s | | ![]() | 3 | Box Breathingsteady breathing rhythm | 4-4-4-4 · 2 min | |
Coach notes: Log every load and every time box — next week's card asks for 2% more. |
Whole Session TimeFirst warm-up minute → last second of the cool-down | __ : __ : __ | Session Complete |
| Athlete signature | Coach signature | Loads / times hit / next targets |
TrainersEye · MMSx Authority Institute · Session of the Day · Written by the MMSx team of certified professionals
High-output fat-loss training in a calorie deficit — prioritise sleep, protein, and recovery; stop at dizziness. Scale load to your level, stop at pain, follow the BPIT Principle of Intensity and NASM/ACSM/ACE safety guidance. Educational — not medical advice.