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Shredded Workout

by Andrew Petrie

Program Description

Transform your physique with the Shredded Workout, an 8-week program designed for those ready to take their fitness to the next level. With six intense sessions each week, you'll engage in bodyweight exercises and sculpting techniques that challenge your muscles and boost your endurance. Each 50-minute workout is crafted to maximize your gains in a full gym setting, making it perfect for intermediate lifters looking to redefine their strength and aesthetics. Get ready to push your limits and unveil a stronger, more defined you!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 06, 2025 08:50
  • Last Edited
    Jul 06, 2025 08:52
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Extension (Cable)
3
12 reps
RPE 9
6
Cardio (Zone 2)
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Extension (Cable)
3
12 reps
RPE 9
6
Cardio (Zone 2)
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Extension (Cable)
3
12 reps
RPE 9
6
Cardio (Zone 2)
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Extension (Cable)
3
12 reps
RPE 9
6
Cardio (Zone 2)
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Extension (Cable)
3
12 reps
RPE 9
6
Cardio (Zone 2)
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Extension (Cable)
3
12 reps
RPE 9
6
Cardio (Zone 2)
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Extension (Cable)
3
12 reps
RPE 9
6
Cardio (Zone 2)
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Extension (Cable)
3
12 reps
RPE 9
6
Cardio (Zone 2)
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
4
12 reps
-
3
Step-Up (Weighted)
2
12 reps
-
4
Leg Extension
3
10 reps
-
5
Dead Bug
3
10 reps
-
6
Bird Dog
3
8 reps
-
7
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
4
12 reps
-
3
Step-Up (Weighted)
2
12 reps
-
4
Leg Extension
3
10 reps
-
5
Dead Bug
3
10 reps
-
6
Bird Dog
3
8 reps
-
7
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
4
12 reps
-
3
Step-Up (Weighted)
2
12 reps
-
4
Leg Extension
3
10 reps
-
5
Dead Bug
3
10 reps
-
6
Bird Dog
3
8 reps
-
7
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
4
12 reps
-
3
Step-Up (Weighted)
2
12 reps
-
4
Leg Extension
3
10 reps
-
5
Dead Bug
3
10 reps
-
6
Bird Dog
3
8 reps
-
7
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
4
12 reps
-
3
Step-Up (Weighted)
2
12 reps
-
4
Leg Extension
3
10 reps
-
5
Dead Bug
3
10 reps
-
6
Bird Dog
3
8 reps
-
7
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
4
12 reps
-
3
Step-Up (Weighted)
2
12 reps
-
4
Leg Extension
3
10 reps
-
5
Dead Bug
3
10 reps
-
6
Bird Dog
3
8 reps
-
7
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
4
12 reps
-
3
Step-Up (Weighted)
2
12 reps
-
4
Leg Extension
3
10 reps
-
5
Dead Bug
3
10 reps
-
6
Bird Dog
3
8 reps
-
7
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
4
12 reps
-
3
Step-Up (Weighted)
2
12 reps
-
4
Leg Extension
3
10 reps
-
5
Dead Bug
3
10 reps
-
6
Bird Dog
3
8 reps
-
7
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Single Arm Farmer Carry
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Single Arm Farmer Carry
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Single Arm Farmer Carry
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Single Arm Farmer Carry
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Single Arm Farmer Carry
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Single Arm Farmer Carry
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Single Arm Farmer Carry
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Single Arm Farmer Carry
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
8
1 mins
-
2
Side Plank
3
1 mins
-
3
Pallof Press
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
8
1 mins
-
2
Side Plank
3
1 mins
-
3
Pallof Press
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
8
1 mins
-
2
Side Plank
3
1 mins
-
3
Pallof Press
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
8
1 mins
-
2
Side Plank
3
1 mins
-
3
Pallof Press
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
8
1 mins
-
2
Side Plank
3
1 mins
-
3
Pallof Press
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
8
1 mins
-
2
Side Plank
3
1 mins
-
3
Pallof Press
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
8
1 mins
-
2
Side Plank
3
1 mins
-
3
Pallof Press
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
8
1 mins
-
2
Side Plank
3
1 mins
-
3
Pallof Press
3
12 reps
-
4
Abs Crunch (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
-
2
Push Up
3
12 reps
-
3
Glute Bridge (Bodyweight)
3
15 reps
-
4
Dumbbell Row
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Thruster (Barbell)
3
12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
-
2
Push Up
3
12 reps
-
3
Glute Bridge (Bodyweight)
3
15 reps
-
4
Dumbbell Row
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Thruster (Barbell)
3
12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
-
2
Push Up
3
12 reps
-
3
Glute Bridge (Bodyweight)
3
15 reps
-
4
Dumbbell Row
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Thruster (Barbell)
3
12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
-
2
Push Up
3
12 reps
-
3
Glute Bridge (Bodyweight)
3
15 reps
-
4
Dumbbell Row
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Thruster (Barbell)
3
12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
-
2
Push Up
3
12 reps
-
3
Glute Bridge (Bodyweight)
3
15 reps
-
4
Dumbbell Row
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Thruster (Barbell)
3
12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
-
2
Push Up
3
12 reps
-
3
Glute Bridge (Bodyweight)
3
15 reps
-
4
Dumbbell Row
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Thruster (Barbell)
3
12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
-
2
Push Up
3
12 reps
-
3
Glute Bridge (Bodyweight)
3
15 reps
-
4
Dumbbell Row
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Thruster (Barbell)
3
12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
-
2
Push Up
3
12 reps
-
3
Glute Bridge (Bodyweight)
3
15 reps
-
4
Dumbbell Row
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Thruster (Barbell)
3
12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
2
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
2
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
2
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
2
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
2
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
2
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
2
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
2
Stretching
1
10 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
4 Sets
8 Reps
@8
2
Overhead Press (Dumbbell)
3 Sets
10 Reps
@8
3
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
@8
4
Lateral Raise (Cable)
3 Sets
15 Reps
@8
5
Tricep Extension (Cable)
3 Sets
12 Reps
@9
6
Cardio (Zone 2)
1 Set
10 mins
@10
Day 2
1
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
2
Hip Thrust (Barbell)
4 Sets
12 Reps
-
3
Step-Up (Weighted)
2 Sets
12 Reps
-
4
Leg Extension
3 Sets
10 Reps
-
5
Dead Bug
3 Sets
10 Reps
-
6
Bird Dog
3 Sets
8 Reps
-
7
Cardio
1 Set
10 mins
-
Day 3
1
Pull-Up (Weighted)
4 Sets
AMRAP
-
2
Chest Supported Row (Machine)
4 Sets
10 Reps
-
3
Lat Pulldown
3 Sets
12 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
5
Single Arm Farmer Carry
2 Sets
1 mins
-
Day 4
1
Cardio (Zone 2)
8 Sets
1 mins
-
2
Side Plank
3 Sets
1 mins
-
3
Pallof Press
3 Sets
12 Reps
-
4
Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
Day 5
1
Single Leg Press
3 Sets
10 Reps
-
2
Push Up
3 Sets
12 Reps
-
3
Glute Bridge (Bodyweight)
3 Sets
15 Reps
-
4
Dumbbell Row
3 Sets
10 Reps
-
5
Lying Leg Curl
3 Sets
10 Reps
-
6
Thruster (Barbell)
3 Sets
12 Reps
-
7
Cardio (Zone 2)
1 Set
15 mins
-
Day 6
1
Cardio
1 Set
45 mins
-
2
Stretching
1 Set
10 mins
-