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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!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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