Power Shred: your questions answered

Power Shred is the 14-week cutting program from the team behind Chris Hemsworth’s biggest transformations. It has been designed to help you maintain gains and dial up the cardio with home or gym workouts tailored to your level, and lose body fat safely with a full nutrition guide.

Before starting, make sure you read the Power Shred At Home or In Gym Guide. Any other questions you may have are covered in this FAQ, split into 4 sections to help you find what you’re looking for:

1. General information

2. Training

3. Nutrition

4. Troubleshooting

If you’re injured, diabetic, have a medical condition or a physical disability, you must consult your doctor or professional healthcare provider before starting your Power Shred journey.
Please note Power Shred is not suitable for pregnant women, nor has it been designed for postpartum or breastfeeding women.
It is essential that you are eating enough to meet your individual energy needs. Excessive calorie cutting can result in the loss of lean muscle, along with other negative side effects. If you have concerns, consult an accredited dietitian.
Never attempt to lift excessive weight. If you're unsure how to perform a move with good form or use a piece of equipment, always watch the exercise tutorials and learn how to use the equipment prior to starting.

GENERAL INFORMATION

Why are you doing a shredding program? This doesn’t seem to be in line with Centr values.
A ‘shredding’ or ‘cutting’ program has been highly requested by Centr members. The process of losing body fat while maintaining or building muscle is a mainstay of muscle building, so our aim with Power Shred is to empower you to cut SAFELY.

This program is not about chasing an unrealistic bodybuilder physique, but for everyday people who are looking to optimize their body composition, while also tapping into all the benefits of strength training – like living better for longer.

If you’re not comfortable with the idea of shredding, that is completely okay. But please be assured that, with input from our expert trainers, sports dietitian Angie Asche and the wider Centr Team, we’ve made sure that Power Shred fits within the sustainable and healthy approach we take to all training and nutrition.

Will I actually build muscle with this program?
The aim of shredding or cutting is to burn body fat while still maintaining – or even adding – muscle. So you will have to stay serious about your weight training as you follow the Power Shred program.

Those following the Beginner and Intermediate program are most likely to see strength and muscle gains over the full 14 weeks. The Advanced program will help you fine-tune your body composition, maximizing fat loss while maintaining lean muscle mass.

What’s the difference between Power Shred and Centr Power?
Two common terms you’ll hear in muscle-building are bulking and shredding (or cutting). Bulking is when you weight train intensely and consume a calorie surplus in order to add serious muscle mass, getting as big and strong as possible. Think Chris as Thor. That is what the Centr Power program is for.

Shredding or cutting is when you cut back on calories and dial up the cardio alongside your lifting, in order to lose body fat while building or maintaining muscle mass. Think the leaner and meaner Chris of Furiosa. This is what we will help you do with Power Shred – and most importantly, we’ll help you cut safely.

Should I do Centr Power or Power Shred first?
This comes down to your physique goals. If you want to maximize muscle gain – adding as much strength and size as possible – do Centr Power.

If you want to cut body fat and optimize your body composition, start with Power Shred.

Sports dietitian Angie explains that it is safe to cycle between the two programs. “Just make sure you allow your body a recovery period and educate yourself on the different nutrition requirements in the program handbooks.”

You’ll find more advice from Angie here.

What’s the difference between Power Shred and Centr Sculpted?
While increased lean muscle definition is a goal of both Shred and Sculpted, they are very different programs.

Power Shred is specifically designed to increase (or maintain) muscle and burn body fat – which will naturally increase definition – through strategic repetition and progressively increasing the weight you’re lifting over a period of months. You’ll be doing 5-6 workouts a week for 14 weeks, with a focus on traditional muscle building lifting, but with added elements of HIIT/HIRT, cardio and functional movement.

It’s a ‘full-service’ program that includes a comprehensive nutrition plan and a range of equipment either at home or in the gym.

Centr Sculpted uses high-intensity strength training (a mix of classic strength moves and HIRT) to build strength and tone the body in 4 efficient 30-minute workouts each week for 6 weeks – and all you need are a set of lighter and heavier dumbbells.

If you’re new to strength training, or like working out with trainers coaching you every step of the way, you may prefer Centr Sculpted. But if you’re serious about achieving sustainable muscle gains and maximum definition, Power Shred is ideal.

Is Power Shred only for men?
No way, Power Shred is for anyone and everyone who wants to burn fat and build muscle. As a former competitive bodybuilder, Ingrid has helped to design this program and, with Luke, she will be training alongside you all the way.

Can I get shredded if I’m over 40?
Our experts agree that while it is slightly tougher to get results in your 40s and beyond, it’s not impossible.

“You just have to be more strategic about it,” says sports dietitian Angie. “Both men and women are going to experience a decline in muscle protein synthesis and an increase in protein breakdown as they age. So we need to find outside ways to manage this, like making sure we’re prioritizing protein intake with our nutrition.”

Find more advice from Angie, Luke and Ingrid here.

TRAINING

How do I decide which training level to choose?
If you have bulked with Centr Power and now want to cut, we recommend starting Power Shred at the same level you completed Centr Power.

If not, you will find tips on selecting the training level that is right for you in the At Home and In Gym program guides.

How do I learn how to lift?
There are tutorials for the key lifts in each workout – make sure you watch these tutorials before beginning each phase or workout, and whenever you need a refresher. If you’re in the middle of a workout, you can watch the trainers form for a quick refresh.

What weight should I choose?
One of the trickiest aspects of strength training is knowing which weight to start at, then when to add weight. As a general rule, the weight you’re lifting should be comfortable yet challenging, and you should be able to complete a set with good form while feeling like you have a couple of reps in reserve.

Beginners: If you have never lifted weights before, we recommend starting with 4-9lb (2-4kg) dumbbells and, if you’re training in the gym, a barbell only (without plates) and light machine weights until you’re 100 percent comfortable that you’ve nailed your form. If you can get through the recommended reps with good form, increase weight in increments for your next set.

What does ‘two reps in reserve’ mean?
Rather than training to failure (the point where you can’t complete another rep), you should lift at a weight that allows you to finish an exercise around 2 reps before reaching that failure point – hence two reps in reserve.

The reason for this switch from traditional muscle-building is to ensure you have enough energy to complete the required cardio workouts in the program.

Why do the workouts within each phase include the same lifts?
Completing the same key exercises over a series of weeks allows you to become more proficient at that movement, placing greater stress on your body as you increase weight. It also helps you to track your progress.

We’ll also make sure there’s plenty of variety throughout the workouts – from supporting lifts to cardio and functional moves – to keep your routine feeling fresh.

What do I do on open cardio day?
When you click through to your weekly open cardio workout in Power Shred, you’ll notice that we provide you with set work phases (e.g. 30 seconds or 1 minute) and heart rate zones to hit.

What style of cardio you use to achieve those heart rate zones is up to you. You can choose any exercise that allows you to control your pace and work effort, e.g. running, indoor cycling, elliptical.

You can also choose to do a coached Centr cardio workout (e.g. Centr Unleashed).

See our Power Shred cardio guide for the full lowdown.

Doesn’t cardio kill muscle gains?
Nope. No matter how many times the dudes at the weight racks tell you this, it is not a golden rule decreed by the gods of muscle-building.

While the majority of your results in Power Shred will come from being in a calorie deficit and building or maintaining muscle, cardio is an effective tool to dial up those results.

As a woman, do I need to train differently to get shredded?
The short answer from Ingrid is ‘no’.

“If you open up the Power Shred program you’ll see I’m training exactly the same way Luke is,” she says. “The best way to get a lean, shredded physique is to lift heavy, mix in some clever cardio and nail your nutrition.”

While you don’t need to train differently, Angie points out that because women naturally have greater amounts of body fat and less muscle mass than men, they can face different obstacles when it comes to body recomposition.

Find more advice from Ingrid and Angie here.

Do I have to do all the workouts?
Building and maintaining muscle is all about consistency and repetition, so you should aim to complete all of the strength/lifting workouts set for you in the program each week.

The open cardio days at the end of each training week are an integral part of the cutting program in order to keep your body burning fat. You can choose the cardio workout option that suits you.

If you miss a lifting or cardio workout, try to make it up before progressing to the next day or week.

While the functional workouts and Advanced recovery sessions are optional, they will support your performance and results by releasing tight muscles, maintaining mobility and priming your body for the next workout, as well as promoting further fat burn with full-body exercises.

I want to lose fat faster. Should I do more workouts from the Planner?
We do not recommend adding extra workouts while doing Power Shred. The training load for all levels of the program has been tailored to get the most out of your body while eating at a calorie deficit.

Make sure you’re bringing full intensity to lifting and cardio workouts, doing the optional functional or recovery sessions, and use the nutrition handbook to adjust and nail your fueling.

Can I change the order of the exercises? My home/gym set-up isn’t conducive to how the exercises are ordered.
If switching up the order of exercises is the difference between getting a workout done or not, do what you need to do!

But please keep in mind that all the workouts are designed so that the more complex and compound exercises are completed first. These moves target larger muscle groups and require more energy and focus to execute correctly. If you choose to complete the supporting exercises, core burner or HIIT/HIRT rounds first, there is a chance that certain muscles may fatigue quicker when attempting the compound exercises. This may compromise your form and your ability to lift higher loads.

Why are the rest breaks so short?
We’ve reduced the rest times to keep your body working with an elevated heart rate and maximize fat burn. While they may be shorter than you are used to in muscle-building workouts, we’ve ensured they’re still long enough for your muscles to recover and go again.

Do I need to complete as many reps as Luke and Ingrid do in the videos?
The videos of Luke, Ingrid and other trainers performing the exercises are there as a reference for your form. You do not need to match the number of reps in their lifts, their pace, or the weight they are lifting.

What tempo should I be lifting at?
To make every rep count, you need to perform at a tempo that allows you to control the movement through the full range of motion.

For most exercises, we recommend a 3-0-1-0 tempo. This is made up of:

• 3 seconds – length of the eccentric or lowering phase (e.g. when you lower a dumbbell back down in a bicep curl)

• 0 seconds – the ‘hold’ at the top of the lift

• 1 second – length of the concentric or lifting phase (e.g. when you raise a dumbbell up in a bicep curl)

• 0 seconds – the ‘hold’ after lowering the weight.

When an exercise is alternating, how many total reps do I do on each side?
For exercises that alternate sides, split the total number of specified reps between each side. Movement on each side counts as one rep, e.g. for mountain climbers, 10 reps is 5 pumps of each leg.

My gym doesn’t have a certain machine or equipment – can I substitute dumbbells or kettlebells to get the same result?
Refer to the exercise tutorials, where you will find suggested modifications/alternatives. However, this may result in a few exercise double-ups or a less cohesive workout, so we recommend using the gym equipment as prescribed for best results.

If not having access to the required gym equipment is a regular issue, you could try the Power Shred at Home program.

Can I take an extra rest day if needed?
Power Shred is designed to ensure there is adequate time (at least 48 hours) between training the same major muscle groups, and for overall rest and recovery. But always listen to your body – if it is feeling ill, sore, or overtired, take a rest day before doing your next workout.

I’m finding it too easy.
If you’re finding the training too easy, run through this checklist to ensure you’re not taking any shortcuts:

• Are you performing your reps with good form and controlling your tempo?

• Are you adding weight consistently? Even though this is a cutting program, the progressive overload principle of challenging your muscles still applies. When you’re lifting with perfect form and the last rep is no longer a challenge, you’re ready to increase weight.

• Are you completing all the workouts – including the optional functional or (for Advanced) recovery sessions – in your weekly program?

• Are you meeting the required intensity levels in the open cardio workouts? While you don’t have to follow the same exercise style displayed in the videos, you should be hitting the heart rate zones indicated in order to get the most from each session.

Be real with yourself and make sure you’re putting everything into it and not cutting corners.

I’m finding it too hard.
If you’re finding the training too hard, lower the weight you’re lifting and focus on performing with good form – check in with Luke and Ingrid’s exercise tutorials to ensure you’re getting it right. Don’t add weight until you’re lifting with perfect form and the last rep is no longer challenging. Make sure you’re warming up and doing a cool-down stretching session when you need it.

Remember, the functional and (for Advanced) recovery sessions are optional, but they are designed to support recovery and prime your body for the rest of your weekly workouts.

If you’re lacking energy or feeling constantly hungry, you may need to increase your calorie intake. Revisit the Nutrition Handbook for tips.

I want to lose more body fat. Can I repeat Power Shred straight away after finishing the full 14 weeks?
Angie recommends taking a break between shreds to give your body a chance to recover. “If you truly enjoyed the program and still have a significant amount of fat to lose, you could at least take advantage of another deload week before starting up again.”

You’ll find more advice from Angie here.

What should I do when I finish Power Shred?
Whether you’ve fallen in love with cardio, have questions about upping your calorie intake or need help troubleshooting your results, we’ve got your post-Shred training options and questions covered here.

What should I do to stay safe while completing Power Shred workouts?
An injury could seriously derail your progress, so to stay safe:

• Check with your doctor/physical therapist before lifting heavy weight, and don’t attempt to lift excessive weight.

• If you’re at the gym and unsure how to use a piece of equipment, ask the staff to talk you through it before starting.

• If you’re using cardio exercise machines, always follow the manufacturer instructions, wear proper footwear and don’t step off until a machine has stopped moving.

• Watch the exercise tutorials, check your form against Luke and Ingrid during workouts, and use mirrors to ensure your form is correct.

• Do not add weight until your form is perfect and you’re controlling the exercise through the full range of movement.

• Increase the weight you’re lifting in small increments.

• Ensure you’re allowing enough time for rest and recovery, and that you’re not overtraining.

• Ensure you complete the prescribed warm-ups before getting into the workout. This will help improve your range of motion and increase blood flow to your muscles, which reduces your chance of injury.

• When using free weights, especially a barbell, it’s best practice to use a spotter if you are doing a movement for the first time or are lifting a heavier weight than usual. A spotter can help balance your barbell, check your form and also help you complete the final reps in a set if fatigue sets in. If you are training by yourself, there will generally be personal trainers in the gym who won’t mind spotting you.

• If you are running or cycling outside for open cardio workouts, always be aware of your surroundings, follow street rules and wear bright or reflective clothing to increase visibility.

NUTRITION

Before we talk nutrition, it’s important to note that there are is a separate Power Shred Nutrition Handbook for:

• Regular & Pescatarian
• Vegetarian & Vegan

Make sure you’re following the advice that’s relevant to your meal plan.

Which meal plan should I use?
Before you start, go into your Centr settings and ensure your goal is set to Get Fit & Toned. This will provide the base of your meal plan (with recipes appearing in your daily Planner). You can then adjust your snacks or servings to meet your daily calorie target. Head back to the relevant Nutrition Handbook for more information.

How do I know how much I should be eating?
In the Nutrition Handbook we have provided information to help you select your body composition goal, and a formula to help you estimate your calorie needs. This method, which Chris and Luke use as a starting point, takes into account your basal metabolic rate (BMR), activity levels, body type, and goals to give you an estimate. We’re all different, so you will then need to monitor and adjust based on individual factors as you go.

Can you gain muscle on a calorie deficit?
Yes, but there are a few things you need to know to make it happen safely and effectively. Let Luke fill you in.

I’m hungry all the time, what do I do?
When you’re in a calorie deficit, a mild amount of hunger is normal and expected. But if that hunger is constant and severe, it's likely you're not consuming enough calories.

Be sure to read the Nutrition Handbook and Snacking Guide for tips on what to eat and timing your nutrition.

Do I need supplements for fat loss and muscle gain?
At Centr, we take a “real food” approach first. Once you are in the swing of your routine and fulfilling your potential, there are a handful of supplements that may help – but they are by no means essential and not everyone will see the same (if any) benefits. Our Build Muscle Supplements Guide and Recovery Supplements Guide will help you make an informed decision.

I have a history of disordered eating, should I do this program?
If you have a history of disordered eating or body dysmorphia, we do not recommend shredding or cutting.

While no food groups are ‘off limits’, eating in a calorie deficit is still a form of restriction. If you’ve ever struggled with an unhealthy obsession with food, including extreme diets or harmful eating habits, shredding could be a trigger.

Why am I counting so many calories?
When you have a specific goal to cut body fat, you need to be in a small calorie deficit, therefore having a guide to how much you need to eat is a big help. We are not suggesting that you have to count to the very last calorie or gram to see results – in fact, some find that focusing too much on the numbers can be a negative.

Just remember that the calorie estimates are a guide only, and you will need to adjust for your body.

How much protein do I need for body recomposition?
You should be aiming for a protein intake of 1.6-2.2g per kg of body weight per day. A high-protein diet will ensure you preserve lean muscle mass while also controlling hunger. Protein is filling, so space out your intake across 3-4 meals and snacks a day.

How do I calculate my macros for Power Shred?
The Get Fit & Toned meal plan has done the hard work for you – main meals are balanced with a macro ratio of 30% protein, 30% fat, 40% carbs. If you want to take full control of your nutrition rather than following the meal plan, you still need to understand basic nutrition guidelines for maintaining a small calorie deficit without losing muscle.

The required daily intake of macros for men and women (per kilogram of body weight) break down as:
Protein – 1.6g-2.2g per kg per day
Fat – min 0.5g-1.5g per kg per day
Carbs – min 3g-5g per kg per day
This is a starting point only, as some people will have higher fat or carbohydrate needs. Please seek guidance from an accredited dietitian for individual requirements.

Can I drink alcohol while doing Power Shred in Gym?
Research shows that alcohol impairs muscle protein synthesis and interferes with recovery by impairing glycogen storage and slowing rehydration.

Centr nutrition expert Angie Asche says that if you are aiming to lose weight and add or maintain muscle mass, regular alcohol consumption can hinder your results. “Alcohol provides 7 calories per gram, nearly twice as much as carbohydrates and protein, and has been shown to increase unplanned food consumption,” Angie says.

Angie suggests avoiding alcohol for at least a few hours after training and consuming no more than the recommended intake of 1 drink or less per day for women, and 2 drinks or less for men.

TROUBLESHOOTING

Is this program really for beginners? What about someone who is really unfit, has a high body fat percentage or has never lifted before?
Power Shred is all about burning body fat while building muscle, so if that’s your goal, this program is for you no matter what your starting fitness level is.

Select the Beginner program and make sure to focus on form – starting with lighter weights that allow you to master technique before increasing. Check your form constantly in mirrors or film your posture. Check in with staff at your local gym for tips on accessing unfamiliar equipment.It’s also crucial that you read and follow the guidance in the Nutrition Handbook, as you won’t get results if your nutrition isn’t on point.

I’m finding it hard to stick to this training and nutrition plan.
You’re not alone – both Ingrid and Luke admit to finding certain periods of a shred tough. Mindset is key to getting results and Ingrid has tips to help you stick with it.

Why am I not losing weight in a calorie deficit?
If you’re gaining weight, or not seeing any changes in your body composition, you may have overestimated your daily energy expenditure and therefore aren’t eating at enough of a calorie deficit.

• Try reducing your daily intake by an extra 100-200 calories (drop a snack or reduce one of your main meal portions) and then track your progress.

• Keep a food journal – it’s much easier to work out what’s going on if everything is recorded. Writing things down will help you see how close or far you are from your targets, so you can adjust where needed.

Don’t forget: the scale can't differentiate between fat loss and muscle gain. Because muscle is more dense than fat, a ‘shredded’ body might weigh the same or even more than a less muscular body.

Check the program guide for more tips on tracking your progress through the program.

How do I start seeing results in my abs?
If six-pack abs are on your fitness bucket list, it’s important to understand that there’s no magical level of training or body fat at which abs appear for everybody.

Power Shred does include regular core-strengthening exercises. However, aesthetic results will depend on the body fat percentage you had when you started. So while you may not have a six-pack at the completion of the program, you will be many steps closer.

Let our experts walk you through the reality of uncovering a six-pack.

I have injuries – can I still do Power Shred?
If you have a pre-existing injury, we strongly recommend you seek advice from a medical professional prior to commencing any new workout program. Once you have been given the green light, it is essential that you make any necessary modifications to cater to your injury. Send the team an email at hello@centr.com if you need further assistance.

Will my menstrual cycle or menopause impact my training and results?
Yes, women’s results can be impacted by their cycle. However, tracking your cycle can help to unlock your ideal routine. For more info on women’s fitness, check out our cycle-based training and nutrition guide or perimenopause and menopause guide.