1 PLATFORM.
40+ PROGRAMS.

AS SEEN IN

  MONTHLY $28/MO
Billed $28 Monthly. Cancel anytime.
  YEARLY $14/MO
 SAVE 50%
Billed $168 Yearly. Cancel anytime.

ENVISION. CREATE. TRANSCEND.

1 PLATFORM.
40+ PROGRAMS.

AS SEEN IN

  Custom Training Plan
  Custom Nutrition Plan
  Supplementation List
  Daily Live Trainings & Accountability
  400+ Education Videos
  Weekly 1-On-1 Check-Ins
  Weekly Group Video Calls
 Offered at additional cost after Sign Up
  MONTHLY $28/MO
Billed $28 Monthly. Cancel anytime.
  YEARLY $14/MO
 SAVE 50%
Billed $168 Yearly. Cancel anytime.
😕 Paying a Trainer $1,000+
😕 Buying eBooks & Cookie-Cutter PDF Plans
😊 Joining a Program with Accountability
😊 Moving from "Motivation" to Execution
  Custom Training Plan
  Custom Nutrition Plan
  Supplementation List
  Daily Live Trainings & Accountability
  400+ Education Videos
  Weekly 1-On-1 Check-Ins
  Weekly Group Video Calls
 Offered at additional cost after Sign Up
😕 Paying a Trainer $1,000+
😕 Buying eBooks & Cookie-Cutter PDF Plans
😊 Joining a Program with Accountability
😊 Moving from "Motivation" to Execution
  40+ On-Demand Programs
  Beginner to Advanced
  8 to 32 Weeks
  3 to 6 Days Per Week
  Cardio & Abs Included

NEW 2024 LAUNCH

  16 Weeks
  Beginner to Advanced
  4 to 6 Days Per Week
  Cardio & Abs Included
5-DAY-PER-WEEK PLAN

4 and 6 Days-Per-Week versions of The Build Program are also available.

Training Calendar

Example Workout

Example Workout

MOST POPULAR

LOSE FAT & GAIN MUSCLE
SHRED MAN is a 16-Week hypertrophy-based program for beginner to advanced athletes with the goal of losing fat and gaining muscle.
GAIN STRENGTH & SIZE
BUILD MAN is a 16-Week periodized strength-building program for beginner to advanced athletes with the goal of gaining muscle and strength.
  Beginner to Advanced
  6 Weeks
  3 to 6 Days Per Week
  Cardio & Abs Included
NO EQUIPMENT REQUIRED
If you have a big ego, yeah... you'll want to skip this one. Built With Bodyweight will challenge the beginner athlete and advanced athlete just the same. A beautiful combination of resistance training, cardiovascular endurance, HIIT, and mobility, the 100+ exercises included in this program will keep even the most versatile athletes on their toes.
You vs. Your Body - who will come out on top?
1 BAND REQUIRED
It may surprise you to discover band training will likely have you gaining muscle FASTER than using dumbbells. Bands ensure you'll feel peak tension--peak BURN--at the right time. A single band provides a wide range of resistance... a range you'd need at least 3 sets of dumbbells to achieve. Build muscle at home. Build muscle at the park. Build muscle with bands--Join Built With Bands today.
1 PAIR OF DUMBBELLS REQUIRED
Dumbbells need no introduction... you know they work. Only thing is, you may not know how to use them most effectively. What exercises should you do? What order? How many? Don't leave these questions for Google to grapple with. Your answers lie within Dumbbell At Home.
$28/Month
$255/Year
Save 30% (Best Value)
Recurring billing. Cancel anytime.
  CUSTOM MEAL PLAN   Full Meal Breakdowns with Calories & Macros
  CUSTOM MACRONUTRIENT GOALS   So you can eat how you want
  PROFESSIONAL   Meal Plans created by our Registered Dietician
  GENDER   Men & Women
  • PROFESSIONAL: Meal Plans Built By Our Registered Dietician & Nutritionist
  • GENDER: Men and Women
  • ​GOAL: Fat Loss and Muscle Gain
  • ​MEAL PLAN: Custom Plan (Full Meal Breakdowns with Calories & Macros)
  • ​MACROS: Custom Calorie and Macro Goals (So You Can Eat How You Want)
PLANS INCLUDE   Balanced Nutrition, Protein Focused, Keto-Protein Focused, Gluten Free, Lactose Free, Paleo, Low Glycemic, Vegetarian, Vegan, Anti-Inflammatory, Mediterranean, Carb Focused, Gluten/Lactose/Soy Free, Teen Friendly
  MONTHLY $28/MO
Billed $28 Monthly. Cancel anytime.
  YEARLY $14/MO
 SAVE 50%
Billed $168 Yearly. Cancel anytime.
  TRANSFORMATION Losing Fat & Gaining Muscle
  FAT LOSS Prioritizing Fat Loss
  MUSCLE & STRENGTH GAIN Gain Muscle Size & Strength
  MUSCLE-SPECIFIC Improve Abs, Arms, Chest, Back, Shoulders, Legs/Glutes
  EXTREME FAT LOSS & WEIGHT GAIN
  TRANSFORMATION Losing Fat & Gaining Muscle
  FAT LOSS Prioritizing Fat Loss
  MUSCLE & STRENGTH GAIN Gain Muscle Size & Strength
  MUSCLE-SPECIFIC Improve Abs, Arms, Chest, Back, Shoulders, Legs/Glutes
  EXTREME FAT LOSS & WEIGHT GAIN
  40+ On-Demand Programs
  Beginner to Advanced
  8 to 32 Weeks
  3 to 6 Days Per Week
  Cardio & Abs Included
NEW 2024 LAUNCH
  16 Weeks
  4 to 6 Days Per Week
  Beginner to Advanced
  Cardio & Abs Included
5-DAY-PER-WEEK PLAN
LEGS-PUSH-PULL-Rest-LOWER-UPPER-Rest
Training Calendar
Example Workout
5 & 6-Day Example Workout
LOSE FAT & GAIN MUSCLE
  16 WEEKS
GAIN STRENGTH & SIZE
  16 WEEKS
BUILD WOMAN & SHRED WOMAN AVAILABLE
  Beginner to Advanced
  3 to 6 Days Per Week
  Cardio & Abs Included
NO EQUIPMENT REQUIRED
  6 WEEKS
1 BAND REQUIRED
  6 WEEKS
1 PAIR OF DUMBBELLS REQUIRED
  6 WEEKS
  CUSTOM MEAL PLAN Full Meal Breakdowns with Calories & Macros
  CUSTOM MACRONUTRIENT GOALS So you can eat how you want
  PROFESSIONAL Meal Plans created by our Registered Dietician
  GENDER Men & Women
PLANS INCLUDE   Balanced Nutrition, Protein Focused, Keto-Protein Focused, Gluten Free, Lactose Free, Paleo, Low Glycemic, Vegetarian, Vegan, Anti-Inflammatory, Mediterranean, Carb Focused, Gluten/Lactose/Soy Free, Teen Friendly
  MONTHLY $28/MO
Billed $28 Monthly. Cancel anytime.
  YEARLY $14/MO
 SAVE 50%
Billed $168 Yearly. Cancel anytime.
Here's What You Get With Your 
Shredded for Life Program:

✅ Custom Nutrition Plan ($1,200 Value)

Delivered via the Shredded for Life App (All devices) and in PDF format. Flexible meal plan and macronutrients (macros) 100% tailored to you and your goals created by me, alongside our Dietitian, and Nutritionist. This includes the education to come along with why you're eating the way you are.
  Home or Gym
  Beginner to Advanced
  3 to 6 Days Per Week
  Cardio & Abs Included
Training plans (seen above) delivered via the Shredded for Life App (All devices). 100% tailored to your goals. This includes the education to come along with why you're training the way you are.
  MEAL PLAN: Custom Plan
Full Meal Breakdowns with Calories & Macros
  MACROS: Custom Calorie and Macro Goals
So You Can Eat How You Want
  PROFESSIONAL: Meal Plans Built By Our Registered Dietician
While they aren't required to create results, we provide supplement recommendations and guidance based on your goals and experience. Supplementation is  overcomplicated in 2021. We keep it simple, yet thorough.
Creating lasting change has a lot to do with understanding why you're doing what you're doing. As a client, you gain access to 400+ professional video trainings covering nutrition, training, supplementation, and mindset.
Many clients tell us this is their favorite part of the journey. You'll immediately gain access to the most motivating and inspiring Members-Only Community on the internet, where you'll be able to connect with others achieving their goals.
We do live video trainings in the Shred Community with the intention of answering your questions, having fun, and keeping the passion for your goal body top of mind.
Offered at additional cost after Sign Up. 1-On-1 Check-Ins with a coach are for clients who desire a higher standard of accountability, tailored feedback, and weekly plan adjustments. Clients who check in always get better results.
Offered at additional cost after Sign Up. Each week, we host a group video call via Zoom as an opportunity to connect with the coaches and other clients. Nothing motives like the inspiration from a like-minded community.
Support via Email and Facebook. Fast answers for any important questions so you can get the best results possible.

✅ Custom Training Plan ($1,200 Value)

4 Weeks up to 2 Years. Training plan delivered via the Shredded for Life App (All devices) and in PDF format per request. 100% tailored to your goals and schedule created by me. This includes the education to come along with why you're training the way you are.

✅ Exclusive Shredded for Life™ App

Your Training and Nutrition plan will be administered via my Members Only App. You'll be able to track your workouts, nutrition, progress photos, and measurements to see how you transform over time. (NOTE: I'll send you via a link once you sign up (It's privately listed). Available on iTunes and Google Play Stores (iPhone & Android). PDF copies of your plan are available at request.)

✅ Custom Supplementation List ($500 Value)

You will be provided supplementation recommendations, guidance, and education based on your specific goals and where you are on your journey. Supplementation is needlessly overcomplicated in 2019. While is it possible to create a radical transformation without any supplements, there are those supplement staples that are scientifically proven to aid in the process.

✅ Exclusive SFL™ Facebook Community

You'll immediately gain access to the most motivating and inspiring Members-Only Facebook Community on the internet, where you'll be able to connect with others achieving alongside you. Many clients tell me this is their favorite part of their program. No grandmas complaining about politics here!

✅ Daily Video Trainings ($1,000 Value)

Every single day, I will be doing a mini-training in the exclusive Shredded for Life Facebook Community with the intention of educating you, keeping you engaged, and keeping the passion for your goal body top of mind. As the quote goes, I always say to my clients: if you're with me for longer than a year, it's simply because you enjoy your programming this community that much.
  MONTHLY $28/MO
Billed $28 Monthly. Cancel anytime.
  YEARLY $14/MO
 SAVE 50%
Billed $168 Yearly. Cancel anytime.
  Home or Gym
  Beginner to Advanced
  3 to 6 Days Per Week
  Cardio & Abs Included
Training plan delivered via the Shredded for Life App (All devices). 100% tailored to your goals. This includes the education to come along with why you're training the way you are.
  MEAL PLAN: Custom Plan
Full Meal Breakdowns with Calories & Macros
  MACROS: Custom Calorie and Macro Goals
So You Can Eat How You Want
  PROFESSIONAL: Meal Plans Built By
Our Registered Dietician
While they aren't required to create results, we provide supplement recommendations and guidance based on your goals and experience. Supplementation is  overcomplicated in 2021. We keep it simple, yet thorough.
Creating lasting change has a lot to do with understanding why you're doing what you're doing. As a client, you gain access to 400+ professional video trainings covering nutrition, training, supplementation, and mindset.
Many clients tell us this is their favorite part of the journey. You'll immediately gain access to the most motivating and inspiring Members-Only Community on the internet, where you'll be able to connect with others achieving their goals alongside you.
We do live video trainings on most days in the Shred Community with the intention of answering your questions, having fun, and keeping the passion for your goal body top of mind.
 1-On-1 Check-Ins with a coach are for clients who desire a higher standard of accountability, tailored feedback, and weekly plan adjustments. Clients who check in with a coach always get better results.
 Offered at additional cost after Sign Up.
 Each week, we host a group video call via Zoom as an opportunity to connect with the coaches and other clients. Nothing is a greater motivator than drawing inspiration from a like-minded community.
 Offered at additional cost after Sign Up.
  MONTHLY $28.00/MO
Billed $28.00 Monthly. Cancel anytime.
  YEARLY $19.00/MO
 SAVE 33%
Billed $228.00 Yearly. Cancel anytime.
Zion, 24
Nick, 28
Olympia, 26
Chelsea, 29
Matt, 27
Sherica, 22
Sherica, 22
70 Pounds of Fat Loss
“I came to Brian looking to gain muscle, maintain a leaner look, and obtain some structure with fitting a fitness routine into my busy week. I’ve tried crash diets before in the past, but they’ve never worked for me. Working with Brian not only helped me transform, but taught me more about training, nutrition and given me more awareness surrounding what it takes to achieve and keep my physique goals in the future.

I’m very pleased with how we communicated throughout our time working together – I felt completely supported and he always cheered me on. I would recommend Brian's programs to anyone who is looking to get in better shape and learn what it takes to do so!”
Nick, 28
15 Pounds of Muscle Gain
Coaches' Note: Nick’s goal in working with me is to maintain a physique that turns heads and to not feel mediocre in the gym anymore. In his own words, “I want to have the kind of physique that makes people say HOLY !$%*! Look at that yoked dude!” ...I’d say Nick is right about there. I shined the light, but he chose to walk the path.
Zion, 24
Matt, 27
Olympia, 26
Chelsea, 29
You're not alone if you're asking yourself this. If this was 2 short years ago, this would have been too good to be true...
 UKSCA Foundations in Strength & Conditioning
 Certified Precision Nutrition PN: Sports Nutrition
 10 Years Experience
 1000+ Client Transformations
 Education & Evidence-Based Protocols
COACHING PILLARS
 STRATEGY
We determine the specific strategy to get you where you want to be from a nutrition and training perspective.
 MINDSET
A "perfect plan" is not perfect if you're not in the right headspace to take action. We rip out self-sabotaging mindsets like weeds.
 ACCOUNTABILITY
We create results when we have someone holding us accountable without judgement.
CORE VALUES
 SUSTAINABILITY
We believe your fitness journey gets to be flexible, realistic, and enjoyable so you don't have to rely on sheer willpower forever.
 FUN
We believe your transformation gets to be a fun process. The only way to get there is to enjoy the process.
 LEADERSHIP
We believe in leading by example from the front, and in turn showing you how to be the leader of your life.
Your Dashboard & Programs
 Certified Precision Nutrition PN: Sports Nutrition
 UKSCA Foundations in Strength & Conditioning
 10 Years Experience
 1000+ Client Transformations
 Education & Evidence-Based Protocols
Your Dashboard & Programs
Calendar & Training Session
Easily Track Progress & I'll Message You Helpful Tips
  MONTHLY $28/MO
Billed $28 Monthly. Cancel anytime.
  YEARLY $14/MO
 SAVE 50%
Billed $168 Yearly. Cancel anytime.
My name is Brian DeCosta and I support men and women with torching fat, building muscle, and becoming Shredded for Life. I'm a Professional Lifetime Drug-Free Bodybuilder, Trainer, and the founder of Shredded For Life™. I'm the current 2024 WNBF Natural Bodybuilding World Champion.

My fitness journey began over a decade ago, graduating high school at a skinny 149 pounds. After several years of struggling to find the right information, even developing an eating disorder, I dove deep into studying what really creates lasting change.

After graduating from West Virginia University with dual degrees, I entered the corporate world for 5 years, until I experienced a near fatal car accident and decided to go ALL IN on my passion for fitness and serving others.

I live with one mission - to empower you, support you in finding the best version of yourself, and in fearlessly pursuing that which sets your soul on fire.
My name is Brian DeCosta and I support men and women with torching fat, building muscle, and becoming Shredded for Life. I'm a Professional Lifetime Drug-Free Bodybuilder, Trainer, and the founder of Shredded For Life™. I'm the current 2024 WNBF Natural Bodybuilding World Champion.

My fitness journey began over a decade ago, graduating high school at a skinny 149 pounds. After several years of struggling to find the right information, even developing an eating disorder, I dove deep into studying what really creates lasting change.

After graduating from West Virginia University with dual degrees, I entered the corporate world for 5 years, until I experienced a near fatal car accident and decided to go ALL IN on my passion for fitness and serving others.

I live with one mission - to empower you, support you in finding the best version of yourself, and in fearlessly pursuing that which sets your soul on fire.
Shredded for Life™ 2024. All Rights Reserved.

NEW BUILD PROGRAM BEGINS

Train with me starting Monday, April 22nd.

countdown
00Years00Months00Weeks00Days00Hours00Minutes00Seconds

NEW BUILD PROGRAM BEGINS

countdown
00 Years 00 Months 00 Weeks 00 Days 00 Hours 00 Minutes 00 Seconds
FREQUENTLY ASKED QUESTIONS
FREQUENTLY ASKED QUESTIONS

How does the 30-Day SHRED Challenge differ from 4 weeks of training & nutrition coaching?

Training and nutrition protocols do not differ. Challengers receive additional support not afforded to those following monthly coaching alone. Further, this challenge is a commitment you make with a group of people with similar goals as you. Everyone starts and ends the challenge together.

What's the difference between BASE Tier and ELITE Tier?

ELITE Challengers will receive 1) Weekly 1-on-1 Check-Ins and 2) Weekly Group Video Calls. Your check-in coach will be assigned to you at sign up. Besides these two items, BASE Challengers and ELITE Challengers receive the same experience.

Does this challenge cover both training and nutrition?

Yes. You receive a (1) full training program and (2) nutrition program. We do not offer "training only" and "nutrition only" options, however you can choose to not use the training plan if you are only seeking nutrition coaching, and vice versa.

How do I pick my training program?

After you sign up, you will complete an interview which will ask you about your goals, schedule, access to equipment, injuries, etc. We will give you a training program based on these responses. If you have concerns with the training program you receive, you can let us know and we will discuss adjustment options.

How is my nutrition program chosen for me?

Your nutrition program includes a (1) Meal Plan and (2) Calorie and Macronutrient (Protein, Carb, Fat) Goals. Based on your interview after you sign up, we will create your plan for you. All of our Meal Plans are overseen by a Registered Dietician. If you have concerns with the nutrition program you receive, you can let us know and we will discuss adjustment options.

I prescribe to a specific eating philosophy. Will you cater to me? (Ex. Vegetarian, Keto, etc.)

Yes. Our Meal Plans include Protein Focused, Keto-Protein Focused, Gluten Free, Lactose Free, Paleo, Low Glycemic, Vegetarian, Vegan, Anti-Inflammatory, Mediterranean, Carb Focused, Gluten/Lactose/Soy Free, and Teen Friendly. Your meal plan will closely mirror the calories and macronutrients (protein, carb, fat) that will get you towards your  goal.

I don't live in the United States. Can I join?

Yes. Any one from any country can join.

Do you coach women?

Yes. Currently, 30% of our clients are female.

What if I have an injury? Can I still join this program?

The answer depends on the person and the specific injury, but if you've been cleared by a professional to partake in physical activity, we will work with you so you can make progress while avoiding further injury. Fat loss is something that can happen regardless of a back, shoulder, or knee injury.

Will I have access to Brian during the program?

Yes. As the Head Coach of SFL Coaching, he'll be available on a daily basis in our Private Community, answering all of your questions in conjunction with our Assistant Coaches.

What if my plan is not enjoyable for me or not creating the results I'm looking for?

If you tried your plans and are not enjoying them, or know you will not enjoy them from past experience, we will give you a new plan. We believe the journey gets to be a fun experience.

I'm a beginner and questioning whether I'm ready for this. I'm worried this will be too hard. Do you coach beginners?

Do not worry. Even if you have never been to the gym and don't understand what a calorie is, we will be able to meet you where you are with proper education. While there will be individuals in this program who are already regimented, the majority will be beginners.

Am I too old to join?

No such thing. All Shredded For Life coaches have experience with training individuals 60+.

What happens after 30 days?

You will be presented your options after sign up. We offer dozens of Training & Nutrition Programs starting at $28/mo. Visit shreddedforlife.com to learn more.
Still have a question? 
support@shreddedforlife.com
Shredded for Life™ 2020. All Rights Reserved.