12 Week SUMMER SHRED
Transform your body and build confidence with our 12 Week Summer Shred Gym-Based Program, designed to help you lose fat, build lean muscle, and improve overall fitness. Created by qualified personal trainers Olivia and Reiss, this structured program combines effective strength training, cardio, and practical nutrition guidance to help you achieve real, sustainable results. 
Whether your goal is fat loss, muscle building, or body recomposition, this program provides the tools and guidance you need to stay consistent and make progress week after week.
What’s Included
• 12-week structured gym training plan
• 4 strength training sessions per week
• Dedicated cardio sessions
• Progressive overload training to continually build strength and results
• Nutrition guidance and calorie calculation support
• Macro food list and meal ideas
• Exercise demonstrations and form guides
• Workout splits for both upper and lower body training
The program follows a balanced weekly training structure including two lower body sessions, two upper body sessions, cardio work, and rest days to maximise recovery and performance.
3 Flexible Meal Plans Included
To help support your training and results, this program also includes two flexible meal plans designed to make nutrition simple and sustainable.
Unlike strict diets, these meal plans do not use fixed measurements or restrictive portions, allowing you to adjust your food intake based on your personal calorie needs and goals. This approach helps you build healthier eating habits while still enjoying flexibility in your meals.
Each meal plan provides a variety of high-protein, balanced meal ideas for breakfast, lunch, dinner, and snacks, helping you fuel your workouts, support recovery, and stay consistent throughout the 12-week program.
The focus is on simple, nutritious foods that support fat loss, muscle growth, and long-term lifestyle changes, making it easier to stay on track without feeling restricted.
1 X meat & fish
1 X no fish
1 X vegetarian
Olivia X Reiss
