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BoostcampPNG

4Weeks2Shred

by TJ V.

Program Description

Intense Cutting program by Kris Gethin.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jun 16, 2025 10:01
  • Last Edited
    Jun 18, 2025 12:23

Summary

Transform your physique in just 4 weeks with the 4Weeks2Shred program! This intense, four-day-a-week workout plan targets all major muscle groups, focusing on building strength and shredding fat. Each session is packed with a variety of exercises like Reverse-Grip Pulldowns, Shoulder Presses, and T-Bar Rows, ensuring balanced development and maximum results. With a mix of machines and free weights, you'll push your limits and see real progress. Get ready to sculpt your body and elevate your fitness game!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.2%
Triceps
12%
Front Delts
9.7%
Chest
9.1%
Biceps
7.6%
Hamstrings
7.4%
Calves
6.7%
Quadriceps
6.7%
Middle Delts
6.5%
Lats
5.5%
Abs
5.2%
Rear Delts
4.4%
Glutes
3.6%
Lower Back
1.6%
Forearms
1.1%
Abductors
0.4%
Adductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse-Grip Pulldowns
1
1
1
5 reps
10 reps
15 reps
RPE 9
RPE 9
RPE 9
2
Neutral-Grip Pulldowns
1
1
1
5 reps
10 reps
15 reps
RPE 9
RPE 9
RPE 9
3
Reverse Grip Machine Rows
1
1
1
5 reps
10 reps
15 reps
RPE 9
RPE 9
RPE 9
4
T-Bar Row
1
1
1
5 reps
10 reps
15 reps
RPE 9
RPE 9
RPE 9
5
Preacher Curl (Barbell)
1
1
1
5 reps
10 reps
15 reps
RPE 9
RPE 9
RPE 9
6
Seated Calf Raise
1
1
1
5 reps
10 reps
15 reps
RPE 9
RPE 9
RPE 9
7
Lying Leg Raise
3
AMRAP
RPE 10
8
Twists
1
300 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Low Row
1
1
1
10 reps
20 reps
10 reps
RPE 9
RPE 9
RPE 10
2
Seated Row (Cable)
1
1
1
10 reps
20 reps
10 reps
RPE 9
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
1
10 reps
20 reps
10 reps
RPE 9
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
10 reps
20 reps
10 reps
RPE 9
RPE 9
RPE 10
5
Spider Curl
1
1
1
10 reps
20 reps
10 reps
RPE 9
RPE 9
RPE 10
6
Bicep Curl (Cable)
1
1
1
10 reps
20 reps
10 reps
RPE 9
RPE 9
RPE 10
7
Twists
1
300 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Reverse Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Single Arm Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Hyperextension
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Seated Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8
Lying Leg Raise
3
AMRAP
RPE 10
9
Twists
1
300 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Low Row
1
1
1
5 reps
10 reps
20 reps
RPE 9
RPE 9
RPE 9
2
Reverse Grip Lat Pulldown
1
1
1
5 reps
10 reps
20 reps
RPE 9
RPE 9
RPE 9
3
Seated Row (Machine)
1
1
1
5 reps
10 reps
20 reps
RPE 9
RPE 9
RPE 9
4
Machine Lat Pulldown
1
1
1
5 reps
10 reps
20 reps
RPE 9
RPE 9
RPE 9
5
Bicep Curl (Cable)
1
1
1
5 reps
10 reps
20 reps
RPE 9
RPE 9
RPE 9
6
Machine Preacher Curl
1
1
1
5 reps
10 reps
20 reps
RPE 9
RPE 9
RPE 9
7
Twists
1
300 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
5 reps
10 reps
15 reps
RPE 9
RPE 9
RPE 9
2
Reverse Pec Deck
1
1
1
5 reps
10 reps
15 reps
RPE 9
RPE 9
RPE 9
3
Lateral Raise (Machine)
1
1
1
5 reps
10 reps
15 reps
RPE 9
RPE 9
RPE 9
4
Shrug (Barbell)
1
1
1
5 reps
10 reps
15 reps
RPE 9
RPE 9
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
10 reps
15 reps
20 reps
RPE 9
RPE 9
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
1
10 reps
15 reps
20 reps
RPE 9
RPE 9
RPE 9
7
Close Grip Chest Press
1
1
1
10 reps
15 reps
20 reps
RPE 9
RPE 9
RPE 9
8
Twists
1
300 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
1
1
1
10 reps
20 reps
10 reps
RPE 9
RPE 9
RPE 10
2
Shoulder Press (Plate Loaded)
1
1
1
10 reps
20 reps
10 reps
RPE 9
RPE 9
RPE 10
3
Lateral Raise (Cable)
1
1
1
10 reps
20 reps
10 reps
RPE 9
RPE 9
RPE 10
4
Shrug (Barbell)
1
1
1
10 reps
20 reps
10 reps
RPE 9
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
10 reps
20 reps
10 reps
RPE 9
RPE 9
RPE 10
6
Reverse Grip Tricep Pushdown
1
1
1
10 reps
20 reps
10 reps
RPE 9
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
1
10 reps
20 reps
10 reps
RPE 9
RPE 9
RPE 10
8
Twists
1
300 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
10 reps
20 reps
10 reps
RPE 9
RPE 9
RPE 10
2
Lateral Raise (Cable)
1
1
1
10 reps
20 reps
10 reps
RPE 9
RPE 9
RPE 10
3
Reverse Pec Deck
1
1
1
10 reps
20 reps
10 reps
RPE 9
RPE 9
RPE 10
4
Shrug (Barbell)
1
1
1
10 reps
20 reps
10 reps
RPE 9
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
10 reps
20 reps
10 reps
RPE 9
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
1
10 reps
20 reps
10 reps
RPE 9
RPE 9
RPE 10
7
Close Grip Chest Press
1
1
1
10 reps
20 reps
10 reps
RPE 9
RPE 9
RPE 10
8
Twists
1
300 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
1
1
1
5 reps
10 reps
20 reps
RPE 9
RPE 9
RPE 9
2
Front Raise
1
1
1
5 reps
10 reps
20 reps
RPE 9
RPE 9
RPE 9
3
Lateral Raise (Cable)
1
1
1
5 reps
10 reps
20 reps
RPE 9
RPE 9
RPE 9
4
Shrug (Barbell)
1
1
1
5 reps
10 reps
20 reps
RPE 9
RPE 9
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
5 reps
10 reps
20 reps
RPE 9
RPE 9
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
1
5 reps
10 reps
20 reps
RPE 9
RPE 9
RPE 9
7
Single Arm Tricep Extension (Cable)
1
1
1
5 reps
10 reps
20 reps
RPE 9
RPE 9
RPE 9
8
Seated Calf Raise
1
1
1
5 reps
10 reps
20 reps
RPE 9
RPE 9
RPE 9
9
Cable Crunch
3
AMRAP
RPE 10
10
Twists
1
300 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10 reps
20 reps
30 reps
RPE 9
RPE 9
RPE 9
2
Reverse Hack Squats
1
1
1
10 reps
20 reps
30 reps
RPE 9
RPE 9
RPE 9
3
Single-Leg Leg Curl
1
1
1
10 reps
20 reps
30 reps
RPE 9
RPE 9
RPE 9
4
Hack Squat
1
1
1
10 reps
20 reps
30 reps
RPE 9
RPE 9
RPE 9
5
Twists
1
300 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
1
1
1
1
10 reps
10 reps
20 reps
10 reps
RPE 9
RPE 10
RPE 9
RPE 8
2
Machine Leg Extension
1
1
1
1
10 reps
10 reps
20 reps
10 reps
RPE 9
RPE 10
RPE 9
RPE 8
3
Leg Press (45 Degrees)
1
1
1
1
10 reps
10 reps
20 reps
10 reps
RPE 9
RPE 10
RPE 9
RPE 8
4
Squat Press
1
1
1
1
10 reps
10 reps
20 reps
10 reps
RPE 9
RPE 10
RPE 9
RPE 8
5
Twists
1
300 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Machine Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Single-Leg Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Twists
1
300 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
5 reps
10 reps
20 reps
RPE 9
RPE 9
RPE 9
2
Hack Squat
1
1
1
5 reps
10 reps
20 reps
RPE 9
RPE 9
RPE 9
3
Seated Leg Curl
1
1
1
5 reps
10 reps
20 reps
RPE 9
RPE 9
RPE 9
4
Single-Leg Leg Curl
1
1
1
5 reps
10 reps
20 reps
RPE 9
RPE 9
RPE 9
5
Twists
1
300 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Chest Press
1
1
1
10 reps
20 reps
30 reps
RPE 9
RPE 9
RPE 9
2
Incline Chest Press (Machine)
1
1
1
10 reps
20 reps
30 reps
RPE 9
RPE 9
RPE 9
3
Chest Fly (Machine)
1
1
1
10 reps
20 reps
30 reps
RPE 9
RPE 9
RPE 9
4
Standing Calf Raise
1
1
1
10 reps
20 reps
30 reps
RPE 9
RPE 9
RPE 9
5
Twists
1
300 reps
RPE 3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
20 reps
30 reps
RPE 9
RPE 10
RPE 9
RPE 9
2
Chest Press (Machine)
1
1
1
1
10 reps
10 reps
20 reps
30 reps
RPE 9
RPE 10
RPE 9
RPE 9
3
Chest Fly (Machine)
1
1
1
1
10 reps
10 reps
20 reps
30 reps
RPE 9
RPE 10
RPE 9
RPE 9
4
Standing Calf Raise
2
1
1
10 reps
10 reps
20 reps
RPE 9
RPE 10
RPE 9
5
Cable Crunch
1
AMRAP
RPE 10
6
Twists
1
300 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Decline Cable Fly
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Incline Chest Fly (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Cable Crunch
4
AMRAP
RPE 10
6
Twists
1
300 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
5 reps
10 reps
20 reps
RPE 9
RPE 9
RPE 9
2
Chest Press (Machine)
1
1
1
5 reps
10 reps
20 reps
RPE 9
RPE 9
RPE 9
3
Decline Cable Fly
1
1
1
5 reps
10 reps
20 reps
RPE 9
RPE 9
RPE 9
4
Standing Calf Raise
1
1
1
5 reps
10 reps
20 reps
RPE 9
RPE 9
RPE 9
5
Twists
1
300 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Reverse-Grip Pulldowns
1 Set
1 Set
1 Set
5 Reps
10 Reps
15 Reps
@9
@9
@9
2
Neutral-Grip Pulldowns
1 Set
1 Set
1 Set
5 Reps
10 Reps
15 Reps
@9
@9
@9
3
Reverse Grip Machine Rows
1 Set
1 Set
1 Set
5 Reps
10 Reps
15 Reps
@9
@9
@9
4
T-Bar Row
1 Set
1 Set
1 Set
5 Reps
10 Reps
15 Reps
@9
@9
@9
5
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
5 Reps
10 Reps
15 Reps
@9
@9
@9
6
Seated Calf Raise
1 Set
1 Set
1 Set
5 Reps
10 Reps
15 Reps
@9
@9
@9
7
Lying Leg Raise
3 Sets
AMRAP
@10
8
Twists
1 Set
300 Reps
@9
Day 2
1
Shoulder Press (Machine)
1 Set
1 Set
1 Set
5 Reps
10 Reps
15 Reps
@9
@9
@9
2
Reverse Pec Deck
1 Set
1 Set
1 Set
5 Reps
10 Reps
15 Reps
@9
@9
@9
3
Lateral Raise (Machine)
1 Set
1 Set
1 Set
5 Reps
10 Reps
15 Reps
@9
@9
@9
4
Shrug (Barbell)
1 Set
1 Set
1 Set
5 Reps
10 Reps
15 Reps
@9
@9
@9
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@9
@9
@9
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@9
@9
@9
7
Close Grip Chest Press
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@9
@9
@9
8
Twists
1 Set
300 Reps
@9
Day 3
1
Leg Extension
1 Set
1 Set
1 Set
10 Reps
20 Reps
30 Reps
@9
@9
@9
2
Reverse Hack Squats
1 Set
1 Set
1 Set
10 Reps
20 Reps
30 Reps
@9
@9
@9
3
Single-Leg Leg Curl
1 Set
1 Set
1 Set
10 Reps
20 Reps
30 Reps
@9
@9
@9
4
Hack Squat
1 Set
1 Set
1 Set
10 Reps
20 Reps
30 Reps
@9
@9
@9
5
Twists
1 Set
300 Reps
@9
Day 4
1
Decline Chest Press
1 Set
1 Set
1 Set
10 Reps
20 Reps
30 Reps
@9
@9
@9
2
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
20 Reps
30 Reps
@9
@9
@9
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
10 Reps
20 Reps
30 Reps
@9
@9
@9
4
Standing Calf Raise
1 Set
1 Set
1 Set
10 Reps
20 Reps
30 Reps
@9
@9
@9
5
Twists
1 Set
300 Reps
@3