Intermediate–AdvancedFree
SS8 (3-8)
weeks 3-8 of ss8
Free on iOS & Android
Overview
Length
6 weeks
Days / week
6 days
Level
Intermediate, Advanced
Goal
Muscle, Strength
Equipment
Full Gym
Session length
70 min
shred
Who it's for
Athletes at the Intermediate–Advanced level
Athletes focused on gaining both size and strength
Athletes who can train 6 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)
Muscle engagement
Front
Back
Quadriceps
13.1%
Abs
12%
Upper Back
10.2%
Glutes
8.9%
Front Delts
8.5%
Hamstrings
8.4%
Triceps
7.9%
Chest
6.4%
Biceps
4.8%
Lats
4.7%
Middle Delts
2.9%
Adductors
2.7%
Rear Delts
2.3%
Lower Back
2.2%
Calves
1.8%
Forearms
1.8%
Olympic
1%
Abductors
0.2%
Week 1 Workouts
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Bench Press (Barbell) | 1 | 7–8 reps | @9 |
| 1 | 7–8 reps | @9 | ||
| 1 | 7–8 reps | @9 | ||
| 1B | Chest Fly (Dumbbell) | 1 | 16–20 reps | @9 |
| 1 | 16–20 reps | @9 | ||
| 1 | 16–20 reps | @9 | ||
| Superset | ||||
| 2A | Incline Chest Fly (Dumbbell) | 1 | 16–20 reps | @9 |
| 1 | 16–20 reps | @9 | ||
| 1 | 16–20 reps | @9 | ||
| 2B | Incline Bench Press (Dumbbell) | 1 | 7–8 reps | @9 |
| 1 | 7–8 reps | @9 | ||
| 1 | 7–8 reps | @9 | ||
| 3 | Push Up | 1 | 0.33 min | @9 |
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| Superset | ||||
| 4A | Overhead Press (Dumbbell) | 1 | 7–8 reps | @9 |
| 1 | 7–8 reps | @9 | ||
| 1 | 7–8 reps | @9 | ||
| 4B | Lateral Raise (Dumbbell) | 1 | 16–20 reps | @9 |
| 1 | 16–20 reps | @9 | ||
| 1 | 16–20 reps | @9 | ||
| Superset | ||||
| 5A | Rear Delt Fly (Dumbbell) | 1 | 16–20 reps | @9 |
| 1 | 16–20 reps | @9 | ||
| 1 | 16–20 reps | @9 | ||
| 5B | Upright Row (Barbell) | 1 | 7–8 reps | @9 |
| 1 | 7–8 reps | @9 | ||
| 1 | 7–8 reps | @9 | ||
| 6 | Kettlebell Swing | 1 | 0.33 min | @9 |
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| Superset | ||||
| 7A | Bench Press (Close Grip) | 1 | 7–8 reps | @9 |
| 1 | 7–8 reps | @9 | ||
| 7B | Lying Tricep Extension (Barbell) | 1 | 16–20 reps | @9 |
| 1 | 16–20 reps | @9 | ||
| Superset | ||||
| 8A | Tricep Pushdown (Cable) | 1 | 16–20 reps | @9 |
| 1 | 16–20 reps | @9 | ||
| 8B | Overhead Tricep Extension (Cable) | 1 | 7–8 reps | @9 |
| 1 | 7–8 reps | @9 | ||
| 9 | Landmine Oblique Twist | 1 | 0.33 min | @9 |
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Jump Squat | 1 | 6 reps | @9 |
| 1 | 6 reps | @9 | ||
| 1 | 6 reps | @9 | ||
| 1B | Leg Extension | 1 | 16–20 reps | @9 |
| 1 | 16–20 reps | @9 | ||
| 1 | 16–20 reps | @9 | ||
| Superset | ||||
| 2A | Goblet Squat | 1 | 16–20 reps | @9 |
| 1 | 16–20 reps | @9 | ||
| 1 | 16–20 reps | @9 | ||
| 2B | Squat (Barbell) | 1 | 7–8 reps | @9 |
| 1 | 7–8 reps | @9 | ||
| 1 | 7–8 reps | @9 | ||
| Superset | ||||
| 3A | Lying Leg Curl | 1 | 16–20 reps | @9 |
| 1 | 16–20 reps | @9 | ||
| 1 | 16–20 reps | @9 | ||
| 3B | Romanian Deadlift (Dumbbell) | 1 | 7–8 reps | @9 |
| 1 | 7–8 reps | @9 | ||
| 1 | 7–8 reps | @9 | ||
| 4 | Squat (Bodyweight) | 1 | 0.33 min | @9 |
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| Superset | ||||
| 5A | Standing Calf Raise | 1 | 15 reps | @9 |
| 1 | 15 reps | @9 | ||
| 1 | 15 reps | @9 | ||
| 5B | Calf Raise (Bodyweight) | 1 | AMRAP | @9 |
| 1 | AMRAP | @9 | ||
| 1 | AMRAP | @9 | ||
| 6 | Lunge (Dumbbell) | 1 | 0.33 min | @9 |
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| Superset | ||||
| 7A | Hanging Leg Raise | 1 | AMRAP | @9 |
| 1 | AMRAP | @9 | ||
| 1 | AMRAP | @9 | ||
| 7B | Oblique Crunch | 1 | AMRAP | @9 |
| 1 | AMRAP | @9 | ||
| 1 | AMRAP | @9 | ||
| 8 | Abs Crunch (Bodyweight) | 1 | 0.33 min | @9 |
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Barbell Row | 1 | 7–8 reps | @9 |
| 1 | 7–8 reps | @9 | ||
| 1 | 7–8 reps | @9 | ||
| 1B | Bent Over Row (Barbell) | 1 | 16–20 reps | @9 |
| 1 | 16–20 reps | @9 | ||
| 1 | 16–20 reps | @9 | ||
| Superset | ||||
| 2A | Straight Arm Pulldown | 1 | 16–20 reps | @9 |
| 1 | 16–20 reps | @9 | ||
| 1 | 16–20 reps | @9 | ||
| 2B | Wide Grip Lat Pulldown | 1 | 7–8 reps | @9 |
| 1 | 7–8 reps | @9 | ||
| 1 | 7–8 reps | @9 | ||
| 3 | Blank Bodyweight Row | 1 | 0.33 min | @9 |
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| Superset | ||||
| 4A | Shrug (Barbell) | 1 | 7–8 reps | @9 |
| 1 | 7–8 reps | @9 | ||
| 1 | 7–8 reps | @9 | ||
| 4B | Shrug (Barbell) | 1 | 16–20 reps | @9 |
| 1 | 16–20 reps | @9 | ||
| 1 | 16–20 reps | @9 | ||
| 5 | Kettlebell Clean | 1 | 0.33 min | @9 |
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| Superset | ||||
| 6A | Bicep Curl (Barbell) | 1 | 7–8 reps | @9 |
| 1 | 7–8 reps | @9 | ||
| 6B | Bicep Curl (Barbell) | 1 | 16–20 reps | @9 |
| 1 | 16–20 reps | @9 | ||
| Superset | ||||
| 7A | Incline Curl (Dumbbell) | 1 | 16–20 reps | @9 |
| 1 | 16–20 reps | @9 | ||
| 7B | Incline Curl (Dumbbell) | 1 | 7–8 reps | @9 |
| 1 | 7–8 reps | @9 | ||
| Superset | ||||
| 8A | Wrist Curls | 1 | 7–8 reps | @9 |
| 1 | 7–8 reps | @9 | ||
| 8B | Reverse Wrist Curl (Barbell) | 1 | 16–20 reps | @9 |
| 1 | 16–20 reps | @9 | ||
| 9 | Landmine Twist | 1 | 0.33 min | @9 |
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Incline Bench Press (Barbell) | 1 | 7–8 reps | @9 |
| 1 | 7–8 reps | @9 | ||
| 1 | 7–8 reps | @9 | ||
| 1B | Incline Chest Fly (Dumbbell) | 1 | 16–20 reps | @9 |
| 1 | 16–20 reps | @9 | ||
| 1 | 16–20 reps | @9 | ||
| Superset | ||||
| 2A | Chest Fly (Cable) | 1 | 16–20 reps | @9 |
| 1 | 16–20 reps | @9 | ||
| 1 | 16–20 reps | @9 | ||
| 2B | Chest Fly (Cable) | 1 | 7–8 reps | @9 |
| 1 | 7–8 reps | @9 | ||
| 1 | 7–8 reps | @9 | ||
| 3 | Push Up | 1 | 0.33 min | @9 |
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| Superset | ||||
| 4A | Overhead Press (Barbell) | 1 | 7–8 reps | @9 |
| 1 | 7–8 reps | @9 | ||
| 1 | 7–8 reps | @9 | ||
| 4B | Upright Row (Barbell) | 1 | 16–20 reps | @9 |
| 1 | 16–20 reps | @9 | ||
| 1 | 16–20 reps | @9 | ||
| Superset | ||||
| 5A | Rear Delt Fly (Cable) | 1 | 16–20 reps | @9 |
| 1 | 16–20 reps | @9 | ||
| 1 | 16–20 reps | @9 | ||
| 5B | Lateral Raise (Cable) | 1 | 7–8 reps | @9 |
| 1 | 7–8 reps | @9 | ||
| 1 | 7–8 reps | @9 | ||
| 6 | Kettlebell Swing | 1 | 0.33 min | @9 |
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| Superset | ||||
| 7A | Incline Tricep Extension (Dumbbell) | 1 | 7–8 reps | @9 |
| 1 | 7–8 reps | @9 | ||
| 7B | Dip (Bodyweight) | 1 | 16–20 reps | @9 |
| 1 | 16–20 reps | @9 | ||
| Superset | ||||
| 8A | Tricep Pushdown (Cable) | 1 | 16–20 reps | @9 |
| 1 | 16–20 reps | @9 | ||
| 8B | Tricep Pushdown (Cable) | 1 | 7–8 reps | @9 |
| 1 | 7–8 reps | @9 | ||
| 9 | Landmine Twist | 1 | 0.33 min | @9 |
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Squat (Barbell) | 1 | 7–8 reps | @9 |
| 1 | 7–8 reps | @9 | ||
| 1 | 7–8 reps | @9 | ||
| 1B | Lunge (Dumbbell) | 1 | 16–20 reps | @9 |
| 1 | 16–20 reps | @9 | ||
| 1 | 16–20 reps | @9 | ||
| Superset | ||||
| 2A | Single Leg Press | 1 | 16–20 reps | @9 |
| 1 | 16–20 reps | @9 | ||
| 1 | 16–20 reps | @9 | ||
| 2B | Leg Press | 1 | 7–8 reps | @9 |
| 1 | 7–8 reps | @9 | ||
| 1 | 7–8 reps | @9 | ||
| Superset | ||||
| 3A | Deadlift (Barbell) | 1 | 7–8 reps | @9 |
| 1 | 7–8 reps | @9 | ||
| 1 | 7–8 reps | @9 | ||
| 3B | Romanian Deadlift (Barbell) | 1 | 16–20 reps | @9 |
| 1 | 16–20 reps | @9 | ||
| 1 | 16–20 reps | @9 | ||
| 4 | Squat (Bodyweight) | 1 | 0.33 min | @9 |
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| Superset | ||||
| 5A | Standing Calf Raise | 1 | 15 reps | @9 |
| 1 | 15 reps | @9 | ||
| 1 | 15 reps | @9 | ||
| 5B | Calf Raise (Bodyweight) | 1 | AMRAP | @9 |
| 1 | AMRAP | @9 | ||
| 1 | AMRAP | @9 | ||
| 6 | Mountain Climber | 1 | 0.33 min | @9 |
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| Superset | ||||
| 7A | Cable Crunch | 1 | 10 reps | @9 |
| 1 | 10 reps | @9 | ||
| 1 | 10 reps | @9 | ||
| 7B | Side Crunch (Cable) | 1 | 15 reps | @9 |
| 1 | 15 reps | @9 | ||
| 1 | 15 reps | @9 | ||
| 8 | Reverse Abs Crunch (Bodyweight) | 1 | 0.33 min | @9 |
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Wide Grip Lat Pulldown | 1 | 7–8 reps | @9 |
| 1 | 7–8 reps | @9 | ||
| 1 | 7–8 reps | @9 | ||
| 1B | Lat Pulldown (Close Grip) | 1 | 16–20 reps | @9 |
| 1 | 16–20 reps | @9 | ||
| 1 | 16–20 reps | @9 | ||
| Superset | ||||
| 2A | Straight Arm Pulldown | 1 | 16–20 reps | @9 |
| 1 | 16–20 reps | @9 | ||
| 1 | 16–20 reps | @9 | ||
| 2B | Lat Pulldown (Single Arm) | 1 | 7–8 reps | @9 |
| 1 | 7–8 reps | @9 | ||
| 1 | 7–8 reps | @9 | ||
| 3 | Snatch (Kettlebell) | 1 | 0.33 min | @9 |
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| Superset | ||||
| 4A | Shrug (Barbell) | 1 | 7–8 reps | @9 |
| 1 | 7–8 reps | @9 | ||
| 1 | 7–8 reps | @9 | ||
| 4B | Shrug (Barbell) | 1 | 16–20 reps | @9 |
| 1 | 16–20 reps | @9 | ||
| 1 | 16–20 reps | @9 | ||
| 5 | Kettlebell Clean | 1 | 0.33 min | @9 |
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| Superset | ||||
| 6A | Bicep Curl (EZ Bar) | 1 | 7–8 reps | @9 |
| 1 | 7–8 reps | @9 | ||
| 6B | Bicep Curl (Machine) | 1 | 16–20 reps | @9 |
| 1 | 16–20 reps | @9 | ||
| Superset | ||||
| 7A | Incline Curl (Dumbbell) | 1 | 16–20 reps | @9 |
| 1 | 16–20 reps | @9 | ||
| 7B | Alternating Dumbbell Curl | 1 | 7–8 reps | @9 |
| 1 | 7–8 reps | @9 | ||
| 8 | Landmine Twist | 1 | 0.33 min | @9 |
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
| 1 | 0.33 min | @9 | ||
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, SS8 (3-8) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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.
Each session typically takes around 70 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.
SS8 (3-8) is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
SS8 (3-8) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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