Are you where you should be?

Body fat percentage is a key factor in determining how your physique looks. It’s not just about how much you weigh, but rather how much of your body is muscle mass versus how much is fat. This ratio plays a huge role in how your body appears—whether you look muscular, lean, or undefined.

Looking at Each Body Fat Percentage

Here’s a look at how different levels of body fat can affect your appearance:

15-20% Body Fat (Intermediate Level)

At this range, you might have some muscle development, but the definition isn’t very clear. Muscles are there, but they lack the sharpness and visibility seen in leaner physiques. At 15-20%, you’re in what’s often referred to as “no man’s land”—you look better than the average person but not necessarily like someone who lifts seriously. This is a common situation for those who train regularly but haven’t focused on either cutting down fat or bulking to build substantial muscle.

10-15% Body Fat (Lean and Muscular)

Dropping to 10-15% body fat starts to reveal a more defined physique. You’ll have visible abs, better separation between muscles, and improved vascularity. This is the range where you start to truly look like you lift. It’s often the goal for intermediate lifters who want to balance size with a lean look. Maintaining this range is generally sustainable, and you’ll look more impressive without extreme dieting.

6-10% Body Fat (Shredded)

At this level, every muscle and vein is visible, giving you a shredded look often associated with bodybuilders or fitness models. It’s extremely lean and shows off all your muscle definition. However, achieving and maintaining this body fat percentage requires strict dieting and training. While it’s ideal for short-term goals like competitions or photoshoots, it’s challenging to sustain long-term without sacrificing energy and hormonal balance.

The ShredSmart Program: Your Path to Fat Loss and Muscle Definition

If you’re sitting around 20% body fat and want to get leaner, the ShredSmart Program, available on Boostcamp, offers an excellent approach to cutting fat while preserving muscle. Designed by experienced lifters, ShredSmart provides a comprehensive plan for those looking to improve their muscle definition and get out of the “no man’s land” physique.

Here’s why the ShredSmart Program is an effective way to cut body fat and look more muscular:

1. Nutrition Tailored for Fat Loss and Muscle Maintenance

A key part of successful fat loss is ensuring that you lose fat, not muscle. Many people reduce their calorie intake too drastically, which can lead to muscle loss along with fat. ShredSmart focuses on setting a proper calorie deficit while making sure you consume enough protein to maintain muscle mass. The program guides you on tracking your food intake using a food scale and nutrition app, ensuring that your body has the fuel it needs to support muscle repair and growth while in a deficit.

2. Flexible Training Splits to Preserve Muscle

ShredSmart offers six training splits to match your lifestyle and preferences, ranging from full-body routines to push-pull-legs splits. These splits ensure that you’re training hard enough to maintain your current muscle mass while burning fat. Training is a crucial part of maintaining strength and size during a cut, and ShredSmart ensures that your workouts are structured to keep you progressing even as you lower your body fat.

3. Smart Progression Models to Keep You Strong

Even when cutting, progressive overload is essential to muscle preservation. The ShredSmart Program uses two effective progression models: Multi-Set Double Progression (MSDP) and Wave Loading Linear Progression (WLLP). These ensure that as your fat levels decrease, you continue to challenge your muscles with increased intensity or volume, which helps maintain or even improve muscle strength.

4. Sustainable Fat Loss for Long-Term Success

ShredSmart isn’t just about getting lean—it’s about maintaining your muscle while you drop body fat and setting you up for long-term success. Once you achieve your desired level of leanness, the program prepares you for a future bulk to add more muscle. By focusing on sustainable practices, ShredSmart helps you transition smoothly between cutting and bulking phases without losing the muscle definition you worked hard to achieve.

5. Access to Multiple Program Variations on Boostcamp

The ShredSmart Program includes access to six different training routines on Boostcamp. Whether you prefer a 3- or 4-day routine or want to switch between full-body and upper-lower splits, the program offers flexible options that fit your schedule and preferences. This variety helps keep your workouts fresh and enjoyable while staying on track with your fat-loss goals.

This routine is designed to hit all major muscle groups, maintaining strength and size while maximizing fat loss.

Where to Find More Workout Programs

When it comes to finding more workout programs, there is no better place to go than the Boostcamp App. With over 50 free programs designed for bodybuilding, or strength sports like powerlifting, and everything in between, Boostcamp has it all. 

You can even create your own workout program and track your progress with Boostcamp, making it an all around fantastic fitness app for you to use.

Conclusion

Body fat percentage dramatically affects how your physique looks, and being in the 20% range often leaves you in a zone where you don’t have enough muscle definition. The ShredSmart Program offers a well-rounded solution to cutting down body fat while maintaining your muscle mass. By following the program’s nutrition guidance, training splits, and progression models, you’ll achieve a lean, defined physique that shows off the muscle you’ve worked hard to build.

Be sure to follow Boostcamp on Instagram and subscribe on YouTube!