This article is for general education only and is not medical or dietetic advice. Supplements should support — not replace — a balanced diet and training program. Always consult a qualified healthcare professional before starting any new supplement, especially if you are pregnant, breastfeeding, or managing a health condition. Individual results vary.
Six weeks. Four to five sessions per week. A structured method that combines high-intensity intervals with progressive resistance training. If you have been grinding at the gym without seeing the results your effort deserves, the Pre-Shred program — paired with smart pre-workout supplementation — may be exactly the reset your training needs.
- The Pre-Shred 6-week program combines HIIT and superset resistance training to support body composition changes and improved cardiovascular fitness.
- EPOC (excess post-exercise oxygen consumption) means your metabolism may remain elevated for an extended period after each session — making workout quality matter as much as duration.
- Progressive overload is built into every week so your body keeps adapting rather than plateauing.
- Coach Steve's method targets strength, endurance, and energy simultaneously — you don't have to choose one goal at the expense of the others.
- Targeted supplementation — a quality pre-workout, a thermogenic support product, and an L-carnitine formula — may help support energy, focus, and recovery as part of a balanced diet and training program.
- The program is $119 for six weeks of coached access — less than the cost of a single personal training session per week.
Why Plateaus Happen — And How to Break Through Them
If you have been training consistently but stopped seeing changes in your body, you are in good company. Plateaus are a normal physiological response: your body becomes more efficient at the movements it repeats, and without a new stimulus, adaptation stalls. The result is the familiar cycle of low motivation, stagnant results, and creeping self-doubt.
Breaking a plateau is not about training harder in the same way — it is about training differently and smarter. That means introducing new movement patterns, varying intensity, building progressive overload into your schedule, and ensuring your energy systems are properly fuelled. The Pre-Shred program is designed around exactly these principles.
The Pre-Shred Program: What It Is and How It Works
Pre-Shred is a six-week structured training program built by Coach Steve — former professional soccer player, qualified health and physical education teacher, and the co-founder of Berwick Supplements. It is designed for people who are ready to stop spinning their wheels and start seeing real, measurable progress.
The Training Structure
- 6-week timeline — long enough to produce meaningful adaptation; short enough to stay focused and motivated
- 4–5 workouts per week — structured for optimal recovery between sessions
- HIIT + superset resistance training — these two methods combined may help support the EPOC effect, keeping your metabolism working beyond the workout itself
- Progressive overload built in — each week increases the challenge so your body keeps adapting rather than plateauing again
- Programmed variety — different exercises and combinations each week to keep training fresh and prevent burnout
Who Is Pre-Shred For?
The program suits anyone who wants to:
- Break through a stubborn training plateau
- Build strength and cardiovascular endurance at the same time
- Feel re-energised both mentally and physically
- Follow a clear, proven structure rather than guessing what to do next
Whether you are returning to consistent training after a break or have been at it for years without seeing new results, the six-week format gives you a defined goal and a clear finish line to work towards.
"The real secret to transformation isn't genetics — it's discipline, education, and a smart plan." — Coach Steve
The Science Behind the Method: EPOC and the Afterburn Effect
One of the central mechanisms behind the Pre-Shred method is EPOC — Excess Post-exercise Oxygen Consumption. When you perform high-intensity exercise, your body takes time to return to its resting metabolic state. During this recovery window, oxygen consumption and calorie utilisation remain elevated above baseline.
Research suggests that high-intensity interval training combined with resistance work may produce a more pronounced and longer-lasting EPOC response compared to steady-state cardio alone. This is why the combination of HIIT and supersets — rather than either method in isolation — sits at the core of the Pre-Shred approach.
The practical takeaway: the quality and structure of your sessions may influence your energy expenditure well beyond the workout itself. That is a compelling reason to follow a properly programmed plan rather than improvising in the gym.
Want a deeper look at how pre-workout supplementation can complement high-intensity training? Read our complete pre-workout guide for Australian athletes.
Supplementation to Support the Program
Supplements do not replace training or nutrition — but the right products, used as part of a balanced diet and training program, may help you get more out of each session. Here are the three products Coach Steve recommends pairing with Pre-Shred.
1. Pre-Workout: Fuel Your Sessions
The Emrald Labs Pre Shred pre-workout is the natural fit for this program. Formulated to support energy, mental focus, and training intensity, it pairs directly with the high-output sessions that define the Pre-Shred method. Browse the full pre-workout range to find the right fit for your training style.
Emrald Labs Pre Shred
Formulated to support energy, mental focus, and training intensity as part of a balanced diet and training program — the ideal companion for high-output HIIT and superset sessions.
Shop Now →2. Thermogenic Support: Complement Your Nutrition Strategy
A thermogenic supplement is not a shortcut — it is a tool that may help support your body's natural metabolic processes when combined with consistent training and a calorie-appropriate diet. The Faction Labs Deficit fat burner is one of Australia's most popular thermogenic formulas, and is often used alongside structured programs like Pre-Shred. Learn more in our guide to fat burner supplements in Australia.
Faction Labs Deficit
A popular thermogenic formula designed to support your body's natural metabolic processes as part of a structured training and nutrition plan.
Shop Now →3. L-Carnitine: Recovery and Energy Support
L-carnitine is an amino acid derivative that plays a role in energy metabolism — specifically in the transport of fatty acids into cells where they can be used for energy production. Research suggests that L-carnitine supplementation may help support energy levels and recovery as part of a balanced diet and training program. Emrald Labs Carnitine+ is a clean, well-dosed option to consider alongside your Pre-Shred sessions.
Emrald Labs Carnitine+
May help support energy metabolism and recovery as part of a balanced diet and training program — a popular addition to high-intensity training protocols.
Shop Now →For a full breakdown of how the Pre Shred supplement works within a training protocol, see our dedicated Emrald Labs Pre Shred product guide.
Meet Coach Steve
You cannot have a great program without a great coach — and Coach Steve brings genuine credentials to the table.
- Former professional soccer player with international competition experience
- Bachelor of Education in Health and Physical Education
- Years of coaching experience helping everyday people achieve elite-level results
- Co-founder of Berwick Supplements — Berwick VIC's local sports nutrition store
Steve has been in your shoes. He has faced the doubt that comes with a long plateau, the fatigue of sessions that stop producing results, and the frustration of wondering whether the effort is worth it. Through it all, he developed a method grounded in exercise science and refined through real-world coaching experience. His mission is to make you his next success story.
Join Pre-Shred: Your Next Six Weeks Start Now
The program is available for $119 — giving you six full weeks of structured, coach-designed training. That works out to less than the cost of a single personal training session per week, with the benefit of a complete progressive program rather than one-off sessions.
You've waited long enough. The structure is in place. The plan is built. The supplements are ready. The only thing left is the decision to start.
Join Pre-Shred today — $119 for 6 weeks of coached transformation →
- Plateaus are normal — breaking them requires a new stimulus, not just more of the same effort.
- The Pre-Shred program combines HIIT and superset resistance training across six progressive weeks to support body composition changes, strength, and energy.
- The EPOC mechanism means high-intensity structured training may support elevated metabolism beyond the session itself — making session quality count.
- Smart supplementation — a quality pre-workout, a thermogenic support product, and L-carnitine — may complement the program when used as part of a balanced diet and training plan.
- At $119 for six weeks, Pre-Shred provides structured coaching access at a fraction of the cost of personal training.
- Emrald Labs Pre Shred, Faction Labs Deficit, and Emrald Labs Carnitine+ are available in-store and online at Berwick Supplements, Berwick VIC.
Frequently Asked Questions
What fitness level do I need to start the Pre-Shred program?
Pre-Shred is designed for people who have some training experience and are looking to break through a plateau. It suits intermediate gym-goers rather than complete beginners. If you are new to resistance training, building a foundation of basic movements first is recommended before beginning the HIIT and superset format.
Do I need to take supplements to get results from Pre-Shred?
No — supplements are not required to complete the program. Pre-Shred is a training method, and results come primarily from consistent effort, progressive overload, and nutrition. That said, products like the Emrald Labs Pre Shred pre-workout and Emrald Labs Carnitine+ may help support energy, focus, and recovery as part of a balanced diet and training program.
What is EPOC and why does it matter for this type of training?
EPOC stands for Excess Post-exercise Oxygen Consumption — the elevated rate of oxygen uptake that continues after exercise ends as your body returns to its resting state. High-intensity training combined with resistance work tends to produce a more pronounced EPOC response than steady-state cardio alone, which is why the HIIT and superset combination sits at the core of the Pre-Shred method. Research suggests this may support energy expenditure beyond the workout itself.
Can I stack Faction Labs Deficit with the Emrald Labs Pre Shred pre-workout?
Both products contain stimulant ingredients. Before stacking any supplements, it is important to assess your individual tolerance and consult a qualified healthcare professional if you have any health concerns. Start with one product at a time, assess how your body responds, and never exceed recommended serving sizes. Individual responses to stimulants vary significantly.
How is Pre-Shred accessed after purchase?
Pre-Shred is delivered through Coach Steve's training platform at jimbazfitness.mypthub.net. After purchasing, you will receive access to the full six-week program including workout plans, progressions, and coaching support.
Where can I buy the supplements recommended in the Pre-Shred program?
All recommended supplements are available at Berwick Supplements in Berwick VIC or through our online pre-workout range. We stock Emrald Labs Pre Shred, Faction Labs Deficit, and Emrald Labs Carnitine+ — and our team is happy to help you choose the right stack for your goals.
Browse our full pre-workout range — including Emrald Labs Pre Shred, thermogenics, and carnitine formulas — to support your six-week transformation as part of a balanced diet and training program.
Browse Pre-Workout →
