ShredSmart Full Body Program
3x or 4x per week full body program to look great at the intermediate level.
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Overview
The Physique You're Going To Build with ShredSmart
If 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
Who it's for
Reviews
Great program for shedding fat. I really like the layout so there aren’t really any super boring days. Down 20 pounds and counting!! (245-220).
Great program for intermediates
This is really solid. The best thing about full body is that, if I miss a day I can just keep going with the next workout. I enjoy going from one body part to the next in each day.
This program was great!!! Made some good gains especially upper body.
Variations
8 weeks · 4 days/wk
- 4x per week full body program
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Trap Bar) | 3 | 8–10 reps | @7–8 |
| 2 | Bench Press (Close Grip) | 3 | 6–8 reps | @7–9 |
| 3 | Chest Supported Row (Machine) | 3 | 8–10 reps | @8–10 |
| 4 | Skull Crusher (Barbell) | 3 | 8–12 reps | @8–10 |
| 5 | Neck Curl | 3 | 15–25 reps | @7–10 |
| 6 | Neck Extension | 3 | 15–25 reps | @7–10 |
| 7 | Lateral Raise (Dumbbell) | 3 | 12–20 reps | @9–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 6–8 reps | @7–8 |
| 2 | Chin-Up (Weighted) | 3 | 6–8 reps | @7–9 |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 6–10 reps | @8–10 |
| 4 | Chest Press (Machine) | 3 | 10–12 reps | @8–10 |
| 5 | Bicep Curl (Barbell) | 3 | 8–12 reps | @9–10 |
| 6 | Face Pull | 3 | 15–20 reps | @9–10 |
| 7 | Straight Leg Calf Raise | 3 | 15–20 reps | @9–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press | 3 | 6–8 reps | @7–8 |
| 2 | Overhead Press (Barbell) | 3 | 6–8 reps | @7–9 |
| 3 | Lat Pulldown | 3 | 8–10 reps | @8–10 |
| 4 | Fly Press (Dumbbell) | 3 | 12–16 reps | @8–10 |
| 5 | Single Arm Overhead Tricep Extension | 3 | 15–20 reps | @8–10 |
| 6 | Lateral Raise (Cable) | 3 | 15–20 reps | @9–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 6–8 reps | @7–9 |
| 2 | Pendlay Row | 3 | 8–10 reps | @8–10 |
| 3 | Shrug (Trap Bar) | 3 | 12–15 reps | @8–10 |
| 4 | Bicep Curl (Cable) | 3 | 12–15 reps | @9–10 |
| 5 | Leg Curl | 3 | 12–15 reps | @8–10 |
| 6 | Leg Extension | 3 | 12–15 reps | @8–10 |
| 7 | Straight Leg Calf Raise | 3 | 15–20 reps | @7–10 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
I'm a Romanian content creator known primarily for my fitness content. In recent years I've also written a few book-length video scripts related to the transition to sustainable energy, animal consciousness, and plant-based diets and I will produce this content eventually.
If you'd like to support my work, you can enroll in one of my courses:
How ShredSmart Full Body Program works
ShredSmart Full Body Program is a medium-length, 8-week, 4-day-per-week hypertrophy program written for beginner lifters. Each session takes around 60 minutes to complete. It was created by Radu Antoniu and is published on Boostcamp with full week-by-week structure built in.
The program ships with 2 variations, so you can pick the version that matches your weekly schedule and recovery. It's built around a full gym setup. Inside the Boostcamp app, working weights and targets auto-progress between sessions based on what you actually lifted, so you don't manage the math by hand.
ShredSmart Full Body Program is appropriate for new and returning lifters. The session-by-session structure removes the guesswork that usually stalls beginners. Over 1,303 Boostcamp athletes have run it. It's fully free on Boostcamp. Every week is unlocked from day one on iOS and Android.
Common questions
Yes, ShredSmart Full Body Program is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
ShredSmart Full Body Program is structured around 3–4 training days per week depending on the variation you choose. Each variation is designed for a different schedule, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
ShredSmart Full Body Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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