IFX TRAINING CLUB
IFX Shred 16 — Resources Hub
CUT SMART • TRAIN HARD • KEEP MUSCLE
View guides here or save any section as a PDF.
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Shred 16 — Start Here
Do this first so your cut runs on autopilot.
Program Overview + Weekly Structure
How the 16 weeks are organized + what to expect.
Exercise Substitutions (Quick Swap Guide)
Swap movements without breaking the intent of the workout.
Cardio Rules (Zone 2 Targets)
Post-lift cardio + 1 extra cardio day.
Cut Nutrition + Adherence Rules
Deficit setup + adjustments + what matters most.
Progression Rules (Supersets)
How to progress without wrecking recovery on a cut.
Deloads + Diet Break Guidance
How to reduce fatigue and keep results coming.
RPE + RIR Quick Guide
Know exactly how hard to push on every set.
Training Intensity Rules
Main lifts vs supersets vs deload rules.
The 4 R’s of Recovery
The simple recovery framework for every phase.
Warm-up Standards
Ramp-up rules for heavy sets + joint readiness.
What’s Next? (After Shred 16)
How to reverse out of the cut and choose your next phase.
Shred 16 — Start Here
Get set up once. Then execute daily.
- Calculate your targets with /macro-calculator.
- Build a realistic “default day” with /meal-builder and save 3–5 go-to meals.
- Pick your training days (4 lift days + 1 extra cardio day).
- During the cut, your goal is strength retention + consistency. Don’t chase failure on big lifts.
- Track daily (workouts + nutrition). Adjust every 7–14 days using trend weight + performance + recovery.
Cut rule: If your performance is tanking, your deficit is too aggressive or recovery is too low.
Download the IFX Fit App:
Program Overview + Weekly Structure
Heavy compound first → antagonistic supersets → cardio finish.
Goal: Get leaner while keeping muscle and strength.
Style: One heavy compound (low reps) + opposing supersets (efficient volume + work capacity).
Weekly layout: 4 lifting days + 1 additional Zone 2 cardio day.
Style: One heavy compound (low reps) + opposing supersets (efficient volume + work capacity).
Weekly layout: 4 lifting days + 1 additional Zone 2 cardio day.
What “antagonistic supersets” means
- Upper: Push/Pull (press + row, pulldown + fly, etc.)
- Lower: Quad/Ham or Hinge/Unilateral pairings
- Minimal wasted time. More work capacity without extending sessions forever.
Primary compounds (strength retention)
Incline Bench
Low reps • RPE 7–9 • clean execution
Squat
Low reps • RPE 7–9 • bracing priority
Pull-ups
Weighted or heavy-assisted • strict reps
Trap Bar Deadlift
Low reps • fast, clean pulls
Tip: On a cut, the win is keeping loads stable while your bodyweight trends down.
Exercise Substitutions (Quick Swap Guide)
Keep the same pattern + intent. Swap only if needed.
Swap rules:
1) Keep the same movement pattern (push/pull/squat/hinge).
2) Match the equipment you have (barbell → DB/machine).
3) Keep reps/effort the same (still 0–2 RIR on accessories).
4) If joints don’t like it, swap it — don’t “power through” pain.
2) Match the equipment you have (barbell → DB/machine).
3) Keep reps/effort the same (still 0–2 RIR on accessories).
4) If joints don’t like it, swap it — don’t “power through” pain.
Primary Compounds (Shred 16)
Incline Bench (Primary Push)
Best swaps: Incline DB Press • Incline Machine Press • Smith Incline Press
If shoulders cranky: Neutral-grip DB Press • High-incline DB Press
If shoulders cranky: Neutral-grip DB Press • High-incline DB Press
Back Squat (Primary Squat)
Best swaps: Safety Bar Squat • Hack Squat • Leg Press (hard)
If low back is fried: Hack Squat • Belt Squat • Leg Press
If low back is fried: Hack Squat • Belt Squat • Leg Press
Pull-Ups (Primary Pull)
Best swaps: Assisted Pull-Up • Neutral-Grip Pulldown • Lat Pulldown
Low equipment: Band Pulldown • Inverted Row
Low equipment: Band Pulldown • Inverted Row
Trap Bar Deadlift (Primary Hinge)
Best swaps: RDL • Conventional Deadlift (controlled) • DB RDL
If grip is limiting: Straps allowed on hinge sets
If grip is limiting: Straps allowed on hinge sets
Superset Swaps (Opposing Pairings)
| If you can’t do… | Swap to… | Keep the intent |
|---|---|---|
| DB Row / Chest-Supported Row | Seated Cable Row • Machine Row • 1-Arm Cable Row | Hard squeeze + controlled eccentric |
| DB Bench / Press variation | Machine Press • Push-up (weighted) • Smith Press | Clean reps, no bouncing |
| Lateral Raise | Cable Lateral Raise • Machine Lateral Raise | Delts, not traps |
| Leg Extension | Sissy Squat (assisted) • TKE • High-rep Goblet Squat | Quad pump, knee-friendly |
| Hamstring Curl | Slider Curl • Stability Ball Curl • Band Curl | Full ROM + slow lower |
| Triceps Pressdown | Rope Pressdown • Overhead Cable Extension • Dips (assisted) | Elbows stable, full lockout |
| Curls (DB/Cable) | EZ Curl • Machine Curl • Rope Curl | No swinging, full ROM |
Quick decision: If a movement hurts (sharp pain), swap it. If it’s just hard, keep it and adjust load/reps.
Cardio Rules (Zone 2 Targets)
Cardio is part of the program—keep it consistent and sustainable.
Zone 2 test: you can speak in short sentences; breathing elevated but controlled.
After every lift (4 days/week)
| Block | Zone 2 time | Notes |
|---|---|---|
| Weeks 1–3 | 25–35 min | Build the habit + nail pace |
| Weeks 5–7 | 30–40 min | Increase time slowly, keep it easy |
| Weeks 9–11 | 35–45 min | Most productive block for fat loss |
| Weeks 13–16 | 45–60 min | Prioritize recovery; keep strength stable |
Extra cardio day (non-lifting)
Zone 2 Cardio Day: 50–70 min conversational pace (walk/bike/incline treadmill/rower).
Optional interval day is only for stalls (1x/week max). Don’t replace Zone 2 with “death cardio.”
Cut Nutrition + Adherence Rules
Simple targets. Consistent execution. Smart adjustments.
Starting deficit: ~10–20% below maintenance (enough to lose fat without crushing performance).
Adjustment cadence: change only after 7–14 days of consistent tracking.
Adjustment cadence: change only after 7–14 days of consistent tracking.
Macro defaults (simple + effective)
Protein
0.8–1.0 g/lb
Non-negotiable on a cut.
Non-negotiable on a cut.
Fat
0.25–0.35 g/lb
Keep hormones + satiety stable.
Keep hormones + satiety stable.
Carbs
Fill the rest
Bias around training (pre/post).
Bias around training (pre/post).
Steps
8k–12k/day
Easy lever that protects recovery.
Easy lever that protects recovery.
Adherence rules (these matter more than hacks)
- Track oils/sauces/drinks honestly. Those are the usual “invisible calories.”
- Hit protein daily. Then hit calories. Then nail carbs around training.
- If hunger is high: add volume foods (lean protein, potatoes/rice, veggies, fruit).
If fat loss stalls (after 14 days): add 1,500–2,500 steps/day or reduce calories by ~100–150/day.
Progression Rules (Supersets)
Progress without blowing up fatigue during a cut.
Main lift (first movement)
Target: RPE 7–9 (≈1–3 RIR) in the assigned rep range.
Progression: hit top reps on all sets with clean reps → add 2.5–10 lb next week.
Progression: hit top reps on all sets with clean reps → add 2.5–10 lb next week.
Superset accessories (everything after)
Effort: mostly 0–2 RIR (hard but clean).
Progression: add reps to the top of the range first → then add a small load jump.
Progression: add reps to the top of the range first → then add a small load jump.
Density rule (optional, use sparingly)
- If performance is stable: reduce rest between rounds by 10–15 seconds.
- If performance drops: keep rest the same and focus on clean reps.
Cut priority: Maintain strength on compounds. Accessories are there to keep muscle and burn time efficiently.
Deloads + Diet Break Guidance
Deloads keep progress clean and prevent burnout.
Recommended deload weeks: Week 4 • Week 8 • Week 12
(Week 12 can also be a diet break week if needed.)
(Week 12 can also be a diet break week if needed.)
Deload training rules
- Cut sets: reduce total sets by ~40–50%
- Drop load: -10–15%
- Effort: keep ~3–4 RIR (RPE 6–7)
- Cardio: keep Zone 2 easy; reduce time slightly if needed
Diet break option (when to use)
- Sleep is worsening, soreness is high, and performance is trending down.
- Hunger is extreme and adherence is slipping.
- Move calories to maintenance for 5–7 days (keep protein high), then resume the deficit.
RPE + RIR Quick Guide
Use this to choose the right weight and stop sets before form breaks.
What they mean
RIR (Reps In Reserve): how many clean reps you could still do before failure.
RPE (Rate of Perceived Exertion): how hard the set felt on a 1–10 scale.
RPE ↔ RIR Cheat Sheet
| RPE | RIR | What it feels like |
|---|---|---|
| 10 | 0 | Max effort — no reps left (rare; testing only) |
| 9 | 1 | Very hard — maybe 1 clean rep left |
| 8 | 2 | Hard — 2 clean reps left (most main lifts) |
| 7 | 3 | Moderate — fast reps, plenty left (volume / technique) |
| 6 | 4+ | Easy — warm-up / deload / recovery work |
How to use it (fast)
- Main lifts: RPE 7–9 (≈ 1–3 RIR). Stop if form breaks.
- Accessories: 0–2 RIR for hard, clean reps.
- Deload weeks: 3–4 RIR (≈ RPE 6–7). Leave the gym fresh.
Training Intensity Rules
Main lifts vs supersets vs deload rules across all IFX programs.
Main lifts (first movement)
Reps: 3–6
Effort: RPE 7–9 (1–3 RIR)
Rest: 2–3 min
Stop rule: end the set when bar speed slows or form changes.
Accessories / supersets
Reps: 8–15 (sometimes 12–20)
Effort: 0–2 RIR
Rest: 0–20 sec A→B, then 60–90 sec
Deload + adjustments
Deload: cut sets 40–50%, drop load 10–15%, keep 3–4 RIR (RPE 6–7).
Too hard? -5–10% load or cap sets. Too easy? add small load or reduce rest slightly.
Too hard? -5–10% load or cap sets. Too easy? add small load or reduce rest slightly.
The 4 R’s of Recovery
Your simple framework to keep progressing while cutting.
1) Refuel
Protein: 0.8–1.0 g/lb daily.
Carbs: bias pre/post training.
Hydration: consistent every day.
Carbs: bias pre/post training.
Hydration: consistent every day.
2) Repair
Sleep: 7–9 hours.
Steps: daily low-intensity movement.
Spread protein: 3–5 meals.
Steps: daily low-intensity movement.
Spread protein: 3–5 meals.
3) Reset
Stress down: walks, sunlight, breathing.
Mobility: 5–10 min/day.
Deloads: planned fatigue management.
Mobility: 5–10 min/day.
Deloads: planned fatigue management.
4) Reload
Warm-ups: ramp properly.
Small wins: reps/quality first.
Consistency: beats intensity spikes.
Small wins: reps/quality first.
Consistency: beats intensity spikes.
Recovery check: If sleep is poor, soreness is high, and performance is dropping — reduce fatigue (deload),
tighten nutrition, and prioritize sleep for 7 days.
Warm-up Standards
How to ramp into heavy work sets without wasting energy.
1) General Warm-up (3–5 min)
Choose 1: incline walk • bike • row • jump rope (easy pace). Goal: raise temperature, not fatigue.
2) Movement Prep (3–6 min)
- Hinge day: hip hinge drill + glute bridge + hamstring sweep (light).
- Squat day: goblet squat patterning + ankle/hip openers.
- Upper day: band pull-aparts + scap push-ups + light rows.
3) Ramp Sets (minimum 3)
| Set | Load | Reps | Notes |
|---|---|---|---|
| Warm-up 1 | Light | 8–10 | Full ROM, smooth tempo |
| Warm-up 2 | Moderate | 5–6 | Brace and groove technique |
| Warm-up 3 | Heavier | 2–3 | Should feel “snappy”, not fatiguing |
| Optional | Near work weight | 1 | If needed for confidence/comfort |
Key rule: Warm-ups should prime you, not tire you out. If a warm-up feels hard, you jumped too fast.
What’s Next? (After Shred 16)
Keep the results. Recover your output. Then pick your next goal.
Priority #1: Don’t jump straight into another aggressive cut.
The win is holding your new bodyweight while strength and performance come back.
The win is holding your new bodyweight while strength and performance come back.
Step 1 — Return to Maintenance (minimum 4 weeks)
Calories
Increase calories toward maintenance gradually.
Simple method: +150–250 kcal/day each week until weight stabilizes.
Simple method: +150–250 kcal/day each week until weight stabilizes.
Macros
Keep protein high: 0.8–1.0 g/lb.
Add most calories back through carbs (training performance + recovery).
Add most calories back through carbs (training performance + recovery).
Maintenance goal: Keep your weekly average scale weight within ~0.5–1.0% (small fluctuations are normal).
Step 2 — Run a “Transition Phase” (2–4 weeks)
This is a low-fatigue block designed to restore recovery, joints, and motivation while keeping training consistent.
Training Schedule
3–4 days/week
Low intensity + moderate volume.
Most sets at 2–4 RIR (RPE 6–8).
Low intensity + moderate volume.
Most sets at 2–4 RIR (RPE 6–8).
Cardio
Keep Zone 2 2–4x/week.
Focus on easy pace + steps.
Goal: recovery, not punishment.
Focus on easy pace + steps.
Goal: recovery, not punishment.
Good news: You can create your own workouts in the app.
For this phase, build sessions from your favorite exercises and focus on clean reps + quality movement.
For this phase, build sessions from your favorite exercises and focus on clean reps + quality movement.
DIY “Favorite Exercises” Template (Quick Build)
| Workout (3–4 days) | What to include | How hard |
|---|---|---|
| Day A — Full Body | Squat or leg press • Press • Row • 1–2 accessories • Core | 2–4 RIR (no grinders) |
| Day B — Full Body | Hinge • Pull-up/pulldown • Incline/DB press • 1–2 accessories • Core | 2–4 RIR |
| Day C — Upper/Lower | Pick your best-feeling variations • keep it simple | Mostly 3 RIR |
| Optional Day D | Arms/Shoulders + easy conditioning (pump + movement) | 3–4 RIR |
Step 3 — Choose Your Next Goal
If you want to build muscle
Stay at maintenance (or slight surplus) and run a hypertrophy-focused plan next.
Good fit: IFX 365 — Phase 03 Performance (hypertrophy).
Good fit: IFX 365 — Phase 03 Performance (hypertrophy).
If you want athletic / general fitness
Keep maintenance calories and run a strength + conditioning plan.
Good fit: IFX Engine / Hybrid-style program.
Good fit: IFX Engine / Hybrid-style program.
If you want to continue fat loss
Only do another cut if adherence and recovery are strong after maintenance.
Run a smaller deficit (8–12%) and keep strength as the priority.
Run a smaller deficit (8–12%) and keep strength as the priority.
If you feel beat up
Extend the transition block to 4 weeks. Focus on sleep, steps, mobility, and easy Zone 2.
Coming soon: A dedicated Shred 16 Transition Phase program will be added for you to run after Week 16.
Use it if you want the next step fully mapped out.