28-Day Shred vs 90-Day Transformation

Who it suits. Run 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. It assumes you already handle the barbell lifts competently, so it sits at intermediate level; a new lifter is better served building first. And be straight with yourself about the kitchen: without a modest calorie deficit and high protein (1.6–2.2 g per kg of bodyweight), no conditioning schedule will get you lean. If you have more than a few kilos to lose, the 60-Day Cut and 90-Day Transformation extend the same idea over longer blocks with entirely different exercises.

How it progresses. The 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. You absolutely can still add weight during a four-week deficit at this level — treat every held or added kilo as proof the muscle is staying. The cardio ramp is pre-baked into each week, so there is nothing to calculate: Durata auto-chains the HIIT rounds work-to-rest in the logger, and its nutrition log keeps the deficit — the part that actually decides the result — visible right next to the training.

Every set of 28-Day Shred See it run

Who it suits. Choose 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. What it demands isn't heroics but adherence: an average week here is easier than the back half of the 28-Day Shred, and that's the point, because you have to repeat it twelve times while eating less than you burn. If you can't yet hold a routine for a month, prove that on the 28-day block first. The training keeps the muscle; a sustained, moderate calorie deficit with 1.6–2.2 g of protein per kg does the fat loss, all twelve weeks of it.

How it progresses. Lifts 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. Each week's cardio targets are pre-baked, so the only job is showing up. Because scale weight lies over a horizon this long, take a weekly progress photo from day one: Durata turns them into a time-lapse, and around week six — when the scale stalls and motivation wobbles — the visual difference is usually what keeps the deficit honest.

Every set of 90-Day Transformation See it run