The best free fat loss programs, compared
4 fat loss programs, every one free and shown in full on its own page. Pick by how many days you can train, then by what you have to train with.
- 5 days a week: 28-Day Shred
- 6 days a week: 60-Day Cut, 90-Day Transformation, Physique Peak
All 4, line by line
| Program | Days | Session | Length | Level | Equipment | By |
|---|---|---|---|---|---|---|
| 28-Day Shred | 5 | 25–35 min | 4 weeks | Beginner | Full gym | Durata |
| 60-Day Cut | 6 | 30–40 min | 8 weeks | Beginner | Full gym | Durata |
| 90-Day Transformation | 6 | 30–40 min | 12 weeks | Intermediate | Full gym | Durata |
| Physique Peak | 6 | 30–45 min | 10 weeks | Intermediate | Full gym | Durata |
Session times are worked out from each program's sets, reps and rests: the same estimate the app shows.
Who each one suits
28-Day Shred
Best forRun this if you want a short, sharp cut with a visible finish line — four weeks before a holiday, or a quick lean-out between building phases.
ProgressionThe lifting runs double progression: keep the weight, push every set to the top of its rep range (8–12 on most lifts, 5–8 on the deadlift), then add 2.5 kg and start again — deliberately modest jumps, because in a deficit the reps are where the progress lives.
60-Day Cut
Best forThis is the middle step of the fat-loss track — the right length when you have a realistic amount of fat to lose and enough patience to lose it without starving.
ProgressionEvery lift follows double progression: same weight until all sets reach the ceiling of the rep range (mostly 10–15 here, higher-rep than a barbell program because dumbbell and machine work tolerates it), then a 2.5 kg bump and back to the floor of the range.
90-Day Transformation
Best forChoose this over the shorter cuts when the goal is a genuine transformation — ten-plus kilos to lose, or a full recomp you want to document properly.
ProgressionLifts progress by double progression — work every set to the top of the rep range, add 2.5 kg, repeat — and over twelve weeks those small jumps quietly add up to a much stronger you at a lighter bodyweight.
Physique Peak
Best forThis is a contest-prep-style program, and it assumes you've earned it: real 1RMs to enter on day one, a training history that tolerates six sessions a week in a deficit, and a starting point that's already reasonably lean.
ProgressionThe heavy work doesn't progress on purpose.
Common questions
How many days a week do these fat loss programs take?
From 5 to 6 days a week. 5 days: 28-Day Shred. 6 days: 60-Day Cut, 90-Day Transformation and Physique Peak.
Which of these has the shortest sessions?
28-Day Shred, at about 25–35 minutes a session. Session times are worked out from each program's sets, reps and rests, the same estimate the app shows.
Which ones suit a beginner?
28-Day Shred and 60-Day Cut. They are written for lifters in their first year or so of training.
Are these programs free?
Yes. All 4 are free to run in Durata, and every set of every session is shown on each program's own page.
Run any of them in Durata
Every program here is free in Durata, with each one's own progression worked out for you as you log.