logo
BoostcampPNG
ShredSmart Full Body Program
154 athletes joined
3x or 4x per week full body program to look great at the intermediate level.
4.00
(1 rating)
PROGRAM DESCRIPTION

The Physique You're Going To Build with ShredSmart

ShredSmart physique progressIf you’ve been training for a few years, your physique probably looks similar to mine in this picture: intermediate level of muscle development and around 20% body fat.

That’s already better than 90% of the general population, so congrats on that! But you probably want more. The problem with this physique is that you’re not muscular enough to look big and not lean enough to have muscle definition either. You’re somewhere in between (what I call “no man’s land”). And that’s not a particularly impressive look. I know that if I were to post this picture on Instagram, the trolls would roast me with the classic comment: “Do you even lift?” And their comments would sting a bit because I’d have to admit I really don’t look like I train as much as I do.

Well, if you find yourself in this situation, there are two paths you can take to “look like you lift”:

Path #1 - Bullk up: get to an advanced level of muscle development while trying to stay at around 20% body fat (this is sometimes called "going bear mode").

Path #2 - Get lean: improve muscle definition by losing some fat and maintaining (or slightly increasing) your muscle mass.

The ShredSmart Program will show you how to go down the second path and get lean. This will make you look great with the muscle mass you already have and also set you up for a long bulk afterwards to build more size.

In my ShredSmart book, I will give you a comprehensive nutrition and training guide to help you build and maintain muscle.

The energy deficit takes care of weight loss but the way you train and your daily protein intake determine what is being lost: fat or muscle. When your goal is to improve muscle definition, your main focus during a cut should not be just weight loss, it should be fat loss with muscle maintenance or growth. The nutrition section of ShredSmart will show you exactly how to set your calorie and protein intake and how to track them with a food scale and nutrition app. This will ensure your body has the fuel and the amino acids it needs to repair and grow muscle tissue.

But the most significant factor in muscle maintenance and growth is training. You need to lift weights in order to maintain or improve your size and strength. ShredSmart provides six training splits for you to choose from, depending on your preferences and time constraints:

  • 4x Full Body

  • 4x Upper-Lower

  • 4x Push-Pull-Legs

  • 4x Leg, Push, Pull, Full Body

  • 3x Full Body

  • 3x Upper, Lower, Upper

The training variables for each routine, including volume, frequency, effort, rest periods, and progression, are set based on the latest research.

This Full Body program is one of the sample programs from my book. The book will give you private access to all six programs on Boostcamp.

FULL BODY PROGRAM VARIATIONS:

  • 3x per week full body program

  • 4x per week full body program

PROGRESSION GUIDE:

Multi-set double progression (MSDP): increase the weight when you hit the top of the rep range in all of the sets performed for that exercise.

Example with 3 sets performed in a 6-8 rep range:

  • Week 1 - 8 x 70 kg, 7 x 70 kg, 7 x 70 kg

  • Week 2 - 8 x 70 kg, 8 x 70 kg, 8 x 70 kg (add weight)

  • Week 3 - 7 x 72.5 kg, 7 x 72.5 kg, 7 x 72.5 kg

  • Week 4 - 8 x 72.5 kg, 7 x 72.5 kg, 7 x 72.5 kg

  • ...and so on until you reach 3 sets of 8 again

Wave Loading Linear Progression (WLLP): increase intensity (weight) and reduce volume (reps) over the course of a month of training and then returning to the initial number of reps with a higher load. It is only appropriate for compound exercises where the load being used. ishigh enough that a small increase in weight results in only one or two lost reps.

Example with a 6-8 rep range:

Month 1:

  • Week 1 - 8, 8, 8 x 70 kg

  • Week 2 - 7, 7, 7 x 72.5 kg

  • Week 3 - 6, 6, 6 x 75 kg

  • Week 4 - 8, 8, 8 x 72.5 kg

Month 2:

  • Week 5 - 7, 7, 7 x 75 kg

  • Week 6 - 6, 6, 6 x 77.5 kg

  • Week 7 - 6, 6 kg (deload)

  • Week 8 - 8, 8, 8 x 75 kg

PROGRAM OVERVIEW
Level
Beginner, Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Days Per Week
4 days
Time Per Workout
60 minutes
VARIATION
Variation 1
Variation 2
4x per week | Full Body
Program Length
8 weeks
Days Per Week
4 days
Recommended Days
Mon, Tue, Thu, Fri
Variation Description
  • 4x per week full body program
down_app
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
3
8-10 reps
RPE 7-8
2
Bench Press (Close Grip)
3
6-8 reps
RPE 7-9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-10
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 8-10
5
Neck Curl
3
15-25 reps
RPE 7-10
6
Neck Extension
3
15-25 reps
RPE 7-10
7
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
3
8-10 reps
RPE 7-8
2
Bench Press (Close Grip)
3
6-8 reps
RPE 7-9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-10
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 8-10
5
Neck Curl
3
15-25 reps
RPE 7-10
6
Neck Extension
3
15-25 reps
RPE 7-10
7
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
3
8-10 reps
RPE 7-8
2
Bench Press (Close Grip)
3
6-8 reps
RPE 7-9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-10
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 8-10
5
Neck Curl
3
15-25 reps
RPE 7-10
6
Neck Extension
3
15-25 reps
RPE 7-10
7
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
3
8-10 reps
RPE 7-8
2
Bench Press (Close Grip)
3
6-8 reps
RPE 7-9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-10
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 8-10
5
Neck Curl
3
15-25 reps
RPE 7-10
6
Neck Extension
3
15-25 reps
RPE 7-10
7
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
3
8-10 reps
RPE 7-8
2
Bench Press (Close Grip)
3
6-8 reps
RPE 7-9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-10
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 8-10
5
Neck Curl
3
15-25 reps
RPE 7-10
6
Neck Extension
3
15-25 reps
RPE 7-10
7
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
3
8-10 reps
RPE 7-8
2
Bench Press (Close Grip)
3
6-8 reps
RPE 7-9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-10
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 8-10
5
Neck Curl
3
15-25 reps
RPE 7-10
6
Neck Extension
3
15-25 reps
RPE 7-10
7
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
3
8-10 reps
RPE 7-8
2
Bench Press (Close Grip)
3
6-8 reps
RPE 7-9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-10
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 8-10
5
Neck Curl
3
15-25 reps
RPE 7-10
6
Neck Extension
3
15-25 reps
RPE 7-10
7
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
3
8-10 reps
RPE 7-8
2
Bench Press (Close Grip)
3
6-8 reps
RPE 7-9
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-10
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 8-10
5
Neck Curl
3
15-25 reps
RPE 7-10
6
Neck Extension
3
15-25 reps
RPE 7-10
7
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7-8
2
Chin-Up (Weighted)
3
6-8 reps
RPE 7-9
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8-10
4
Chest Press (Machine)
3
10-12 reps
RPE 8-10
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9-10
6
Face Pull
3
15-20 reps
RPE 9-10
7
Straight Leg Calf Raise
3
15-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7-8
2
Chin-Up (Weighted)
3
6-8 reps
RPE 7-9
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8-10
4
Chest Press (Machine)
3
10-12 reps
RPE 8-10
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9-10
6
Face Pull
3
15-20 reps
RPE 9-10
7
Straight Leg Calf Raise
3
15-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7-8
2
Chin-Up (Weighted)
3
6-8 reps
RPE 7-9
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8-10
4
Chest Press (Machine)
3
10-12 reps
RPE 8-10
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9-10
6
Face Pull
3
15-20 reps
RPE 9-10
7
Straight Leg Calf Raise
3
15-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7-8
2
Chin-Up (Weighted)
3
6-8 reps
RPE 7-9
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8-10
4
Chest Press (Machine)
3
10-12 reps
RPE 8-10
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9-10
6
Face Pull
3
15-20 reps
RPE 9-10
7
Straight Leg Calf Raise
3
15-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7-8
2
Chin-Up (Weighted)
3
6-8 reps
RPE 7-9
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8-10
4
Chest Press (Machine)
3
10-12 reps
RPE 8-10
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9-10
6
Face Pull
3
15-20 reps
RPE 9-10
7
Straight Leg Calf Raise
3
15-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7-8
2
Chin-Up (Weighted)
3
6-8 reps
RPE 7-9
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8-10
4
Chest Press (Machine)
3
10-12 reps
RPE 8-10
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9-10
6
Face Pull
3
15-20 reps
RPE 9-10
7
Straight Leg Calf Raise
3
15-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7-8
2
Chin-Up (Weighted)
3
6-8 reps
RPE 7-9
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8-10
4
Chest Press (Machine)
3
10-12 reps
RPE 8-10
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9-10
6
Face Pull
3
15-20 reps
RPE 9-10
7
Straight Leg Calf Raise
3
15-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7-8
2
Chin-Up (Weighted)
3
6-8 reps
RPE 7-9
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8-10
4
Chest Press (Machine)
3
10-12 reps
RPE 8-10
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9-10
6
Face Pull
3
15-20 reps
RPE 9-10
7
Straight Leg Calf Raise
3
15-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 7-8
2
Overhead Press (Barbell)
3
6-8 reps
RPE 7-9
3
Lat Pulldown
3
8-10 reps
RPE 8-10
4
Fly Press (Dumbbell)
3
12-16 reps
RPE 8-10
5
Single Arm Overhead Tricep Extension
3
15-20 reps
RPE 8-10
6
Lateral Raise (Cable)
3
15-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 7-8
2
Overhead Press (Barbell)
3
6-8 reps
RPE 7-9
3
Lat Pulldown
3
8-10 reps
RPE 8-10
4
Fly Press (Dumbbell)
3
12-16 reps
RPE 8-10
5
Single Arm Overhead Tricep Extension
3
15-20 reps
RPE 8-10
6
Lateral Raise (Cable)
3
15-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 7-8
2
Overhead Press (Barbell)
3
6-8 reps
RPE 7-9
3
Lat Pulldown
3
8-10 reps
RPE 8-10
4
Fly Press (Dumbbell)
3
12-16 reps
RPE 8-10
5
Single Arm Overhead Tricep Extension
3
15-20 reps
RPE 8-10
6
Lateral Raise (Cable)
3
15-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 7-8
2
Overhead Press (Barbell)
3
6-8 reps
RPE 7-9
3
Lat Pulldown
3
8-10 reps
RPE 8-10
4
Fly Press (Dumbbell)
3
12-16 reps
RPE 8-10
5
Single Arm Overhead Tricep Extension
3
15-20 reps
RPE 8-10
6
Lateral Raise (Cable)
3
15-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 7-8
2
Overhead Press (Barbell)
3
6-8 reps
RPE 7-9
3
Lat Pulldown
3
8-10 reps
RPE 8-10
4
Fly Press (Dumbbell)
3
12-16 reps
RPE 8-10
5
Single Arm Overhead Tricep Extension
3
15-20 reps
RPE 8-10
6
Lateral Raise (Cable)
3
15-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 7-8
2
Overhead Press (Barbell)
3
6-8 reps
RPE 7-9
3
Lat Pulldown
3
8-10 reps
RPE 8-10
4
Fly Press (Dumbbell)
3
12-16 reps
RPE 8-10
5
Single Arm Overhead Tricep Extension
3
15-20 reps
RPE 8-10
6
Lateral Raise (Cable)
3
15-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 7-8
2
Overhead Press (Barbell)
3
6-8 reps
RPE 7-9
3
Lat Pulldown
3
8-10 reps
RPE 8-10
4
Fly Press (Dumbbell)
3
12-16 reps
RPE 8-10
5
Single Arm Overhead Tricep Extension
3
15-20 reps
RPE 8-10
6
Lateral Raise (Cable)
3
15-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 7-8
2
Overhead Press (Barbell)
3
6-8 reps
RPE 7-9
3
Lat Pulldown
3
8-10 reps
RPE 8-10
4
Fly Press (Dumbbell)
3
12-16 reps
RPE 8-10
5
Single Arm Overhead Tricep Extension
3
15-20 reps
RPE 8-10
6
Lateral Raise (Cable)
3
15-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 7-9
2
Pendlay Row
3
8-10 reps
RPE 8-10
3
Shrug (Trap Bar)
3
12-15 reps
RPE 8-10
4
Bicep Curl (Cable)
3
12-15 reps
RPE 9-10
5
Leg Curl
3
12-15 reps
RPE 8-10
6
Leg Extension
3
12-15 reps
RPE 8-10
7
Straight Leg Calf Raise
3
15-20 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 7-9
2
Pendlay Row
3
8-10 reps
RPE 8-10
3
Shrug (Trap Bar)
3
12-15 reps
RPE 8-10
4
Bicep Curl (Cable)
3
12-15 reps
RPE 9-10
5
Leg Curl
3
12-15 reps
RPE 8-10
6
Leg Extension
3
12-15 reps
RPE 8-10
7
Straight Leg Calf Raise
3
15-20 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 7-9
2
Pendlay Row
3
8-10 reps
RPE 8-10
3
Shrug (Trap Bar)
3
12-15 reps
RPE 8-10
4
Bicep Curl (Cable)
3
12-15 reps
RPE 9-10
5
Leg Curl
3
12-15 reps
RPE 8-10
6
Leg Extension
3
12-15 reps
RPE 8-10
7
Straight Leg Calf Raise
3
15-20 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 7-9
2
Pendlay Row
3
8-10 reps
RPE 8-10
3
Shrug (Trap Bar)
3
12-15 reps
RPE 8-10
4
Bicep Curl (Cable)
3
12-15 reps
RPE 9-10
5
Leg Curl
3
12-15 reps
RPE 8-10
6
Leg Extension
3
12-15 reps
RPE 8-10
7
Straight Leg Calf Raise
3
15-20 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 7-9
2
Pendlay Row
3
8-10 reps
RPE 8-10
3
Shrug (Trap Bar)
3
12-15 reps
RPE 8-10
4
Bicep Curl (Cable)
3
12-15 reps
RPE 9-10
5
Leg Curl
3
12-15 reps
RPE 8-10
6
Leg Extension
3
12-15 reps
RPE 8-10
7
Straight Leg Calf Raise
3
15-20 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 7-9
2
Pendlay Row
3
8-10 reps
RPE 8-10
3
Shrug (Trap Bar)
3
12-15 reps
RPE 8-10
4
Bicep Curl (Cable)
3
12-15 reps
RPE 9-10
5
Leg Curl
3
12-15 reps
RPE 8-10
6
Leg Extension
3
12-15 reps
RPE 8-10
7
Straight Leg Calf Raise
3
15-20 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 7-9
2
Pendlay Row
3
8-10 reps
RPE 8-10
3
Shrug (Trap Bar)
3
12-15 reps
RPE 8-10
4
Bicep Curl (Cable)
3
12-15 reps
RPE 9-10
5
Leg Curl
3
12-15 reps
RPE 8-10
6
Leg Extension
3
12-15 reps
RPE 8-10
7
Straight Leg Calf Raise
3
15-20 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 7-9
2
Pendlay Row
3
8-10 reps
RPE 8-10
3
Shrug (Trap Bar)
3
12-15 reps
RPE 8-10
4
Bicep Curl (Cable)
3
12-15 reps
RPE 9-10
5
Leg Curl
3
12-15 reps
RPE 8-10
6
Leg Extension
3
12-15 reps
RPE 8-10
7
Straight Leg Calf Raise
3
15-20 reps
RPE 7-10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
David SimminsAge 32, Man
4 days ago
3 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Well-rounded program. Really hits the sweet spot for me in terms of volume as it is written. Incorporates a lot of classic staples of lifitng, with no fluff whatsoever. Sessions are efficient, clocking in at roughly 40-50 mins per workout and by supersetting some movements. Leaving the gym spent but not exhausted. I'm gaining decent strength week by week while on a modest cut. Attempting a recomp. Wave loaded progression is an interesting and fresh way to progress on compounds for me. Make sure to keep RPE in check (as the coach recommends) so as to properly progress on the structure. Well planned recovery schedule for back to back sessions. If I'm being truthful, I'm only averaging 3ish sessions per week due to family, other sports, and summer travel. So I'm running this asynchronously and training whatever day is next when I'm fresh and ready or available to lift. I do like having 4 different days though, as there is lots of variety. I should finish this in 10-11 weeks. Added rear delt flyes, ab work and some tricep pushdowns. Thank you, Radu!