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The Shred Set Full-Body

by Brandon Goff

Program Description

Maintain while cutting

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 16, 2026 01:19
  • Last Edited
    Feb 16, 2026 03:12
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.9%
Triceps
11.3%
Upper Back
10%
Lats
9.2%
Quadriceps
9.2%
Hamstrings
9.2%
Chest
8.6%
Glutes
8.1%
Biceps
5.7%
Middle Delts
5.4%
Abs
5.1%
Lower Back
2.2%
Rear Delts
1.9%
Adductors
1.6%
Forearms
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-10 reps
RPE 8
1B
Single Arm High Row (Cable)
3
8-10 reps
RPE 8
2A
Deadlift (Barbell)
3
5-8 reps
RPE 8
2B
Seated Military Press (Smith Machine)
3
8-10 reps
RPE 8
3A
Pendlay Row
3
8-10 reps
RPE 8
3B
Squat (Smith Machine)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-10 reps
RPE 8.5
1B
Single Arm High Row (Cable)
3
8-10 reps
RPE 8.5
2A
Deadlift (Barbell)
3
5-8 reps
RPE 8.5
2B
Seated Military Press (Smith Machine)
3
8-10 reps
RPE 8.5
3A
Pendlay Row
3
8-10 reps
RPE 8.5
3B
Squat (Smith Machine)
3
8-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-10 reps
RPE 9
1B
Single Arm High Row (Cable)
3
8-10 reps
RPE 9
2A
Deadlift (Barbell)
3
5-8 reps
RPE 9
2B
Seated Military Press (Smith Machine)
3
8-10 reps
RPE 9
3A
Pendlay Row
3
8-10 reps
RPE 9
3B
Squat (Smith Machine)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-10 reps
RPE 9.5
1B
Single Arm High Row (Cable)
3
8-10 reps
RPE 9.5
2A
Deadlift (Barbell)
3
5-8 reps
RPE 9.5
2B
Seated Military Press (Smith Machine)
3
8-10 reps
RPE 9.5
3A
Pendlay Row
3
8-10 reps
RPE 9.5
3B
Squat (Smith Machine)
3
8-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-10 reps
RPE 7
1B
Single Arm Row (Dumbbell)
3
12-20 reps
RPE 7
2A
Deadlift (Barbell)
1
6-10 reps
RPE 7
2B
Seated Shoulder Press (Dumbbell)
1
12-20 reps
RPE 7
3A
Shrug (Barbell)
1
8-12 reps
RPE 7
3B
Split Squat (Smith Machine)
1
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-10 reps
RPE 7.5
1B
Single Arm Row (Dumbbell)
3
12-20 reps
RPE 7.5
2A
Deadlift (Barbell)
1
6-10 reps
RPE 7.5
2B
Seated Shoulder Press (Dumbbell)
1
12-20 reps
RPE 7.5
3A
Shrug (Barbell)
1
8-12 reps
RPE 7.5
3B
Split Squat (Smith Machine)
1
8-10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
1B
Single Arm Row (Dumbbell)
3
12-20 reps
RPE 8
2A
Deadlift (Barbell)
1
6-10 reps
RPE 8
2B
Seated Shoulder Press (Dumbbell)
1
12-20 reps
RPE 8
3A
Shrug (Barbell)
1
8-12 reps
RPE 8
3B
Split Squat (Smith Machine)
1
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8.5
1B
Single Arm Row (Dumbbell)
3
12-20 reps
RPE 8.5
2A
Deadlift (Barbell)
1
6-10 reps
RPE 8.5
2B
Seated Shoulder Press (Dumbbell)
1
12-20 reps
RPE 8.5
3A
Shrug (Barbell)
1
8-12 reps
RPE 8.5
3B
Split Squat (Smith Machine)
1
8-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
1B
Single Arm Row (Dumbbell)
3
12-20 reps
RPE 9
2A
Deadlift (Barbell)
1
6-10 reps
RPE 9
2B
Seated Shoulder Press (Dumbbell)
1
12-20 reps
RPE 9
3A
Shrug (Barbell)
1
8-12 reps
RPE 9
3B
Split Squat (Smith Machine)
1
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9.5
1B
Single Arm Row (Dumbbell)
3
12-20 reps
RPE 9.5
2A
Deadlift (Barbell)
1
6-10 reps
RPE 9.5
2B
Seated Shoulder Press (Dumbbell)
1
12-20 reps
RPE 9.5
3A
Shrug (Barbell)
1
8-12 reps
RPE 9.5
3B
Split Squat (Smith Machine)
1
8-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
1B
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2A
Front Squat (Barbell)
3
6-8 reps
RPE 8
2B
Lat Pulldown
3
8-10 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
3B
Tricep Pushdown (Cable)
3
12-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8.5
1B
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8.5
2A
Front Squat (Barbell)
3
6-8 reps
RPE 8.5
2B
Lat Pulldown
3
8-10 reps
RPE 8.5
3A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8.5
3B
Tricep Pushdown (Cable)
3
12-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
1B
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2A
Front Squat (Barbell)
3
6-8 reps
RPE 9
2B
Lat Pulldown
3
8-10 reps
RPE 9
3A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
3B
Tricep Pushdown (Cable)
3
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9.5
1B
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9.5
2A
Front Squat (Barbell)
3
6-8 reps
RPE 9.5
2B
Lat Pulldown
3
8-10 reps
RPE 9.5
3A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9.5
3B
Tricep Pushdown (Cable)
3
12-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
1
8-10 reps
RPE 7
1B
Goblet Squat
1
10-12 reps
RPE 7
2A
Seated Wide-Grip Row (Cable)
1
8-10 reps
RPE 7
2B
Deadlift (Smith Machine)
1
8-10 reps
RPE 7
3A
Rear Delt Fly (Cable)
1
12-15 reps
RPE 7
3B
Tricep Kickback
1
12-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
1
8-10 reps
RPE 7.5
1B
Goblet Squat
1
10-12 reps
RPE 7.5
2A
Seated Wide-Grip Row (Cable)
1
8-10 reps
RPE 7.5
2B
Deadlift (Smith Machine)
1
8-10 reps
RPE 7.5
3A
Rear Delt Fly (Cable)
1
12-15 reps
RPE 7.5
3B
Tricep Kickback
1
12-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
1
8-10 reps
RPE 8
1B
Goblet Squat
1
10-12 reps
RPE 8
2A
Seated Wide-Grip Row (Cable)
1
8-10 reps
RPE 8
2B
Deadlift (Smith Machine)
1
8-10 reps
RPE 8
3A
Rear Delt Fly (Cable)
1
12-15 reps
RPE 8
3B
Tricep Kickback
1
12-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
1
8-10 reps
RPE 8.5
1B
Goblet Squat
1
10-12 reps
RPE 8.5
2A
Seated Wide-Grip Row (Cable)
1
8-10 reps
RPE 8.5
2B
Deadlift (Smith Machine)
1
8-10 reps
RPE 8.5
3A
Rear Delt Fly (Cable)
1
12-15 reps
RPE 8.5
3B
Tricep Kickback
1
12-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
1
8-10 reps
RPE 9
1B
Goblet Squat
1
10-12 reps
RPE 9
2A
Seated Wide-Grip Row (Cable)
1
8-10 reps
RPE 9
2B
Deadlift (Smith Machine)
1
8-10 reps
RPE 9
3A
Rear Delt Fly (Cable)
1
12-15 reps
RPE 9
3B
Tricep Kickback
1
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
1
8-10 reps
RPE 9.5
1B
Goblet Squat
1
10-12 reps
RPE 9.5
2A
Seated Wide-Grip Row (Cable)
1
8-10 reps
RPE 9.5
2B
Deadlift (Smith Machine)
1
8-10 reps
RPE 9.5
3A
Rear Delt Fly (Cable)
1
12-15 reps
RPE 9.5
3B
Tricep Kickback
1
12-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
12-15 reps
RPE 8
1B
Incline Bench Press (Dumbbell)
3
12-20 reps
RPE 8
2A
Overhead Press (Barbell)
3
8-10 reps
RPE 8
2B
Single-Leg Leg Curl
3
12-20 reps
RPE 8
3A
Leg Extension
3
12-20 reps
RPE 8
3B
Seated Row (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
12-15 reps
RPE 8.5
1B
Incline Bench Press (Dumbbell)
3
12-20 reps
RPE 8.5
2A
Overhead Press (Barbell)
3
8-10 reps
RPE 8.5
2B
Single-Leg Leg Curl
3
12-20 reps
RPE 8.5
3A
Leg Extension
3
12-20 reps
RPE 8.5
3B
Seated Row (Cable)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
12-15 reps
RPE 9
1B
Incline Bench Press (Dumbbell)
3
12-20 reps
RPE 9
2A
Overhead Press (Barbell)
3
8-10 reps
RPE 9
2B
Single-Leg Leg Curl
3
12-20 reps
RPE 9
3A
Leg Extension
3
12-20 reps
RPE 9
3B
Seated Row (Cable)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
12-15 reps
RPE 9.5
1B
Incline Bench Press (Dumbbell)
3
12-20 reps
RPE 9.5
2A
Overhead Press (Barbell)
3
8-10 reps
RPE 9.5
2B
Single-Leg Leg Curl
3
12-20 reps
RPE 9.5
3A
Leg Extension
3
12-20 reps
RPE 9.5
3B
Seated Row (Cable)
3
10-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-10 reps
RPE 7
1B
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 7
2A
Chest Fly (Dumbbell)
3
10-12 reps
RPE 7
2B
Squat (Barbell)
3
8-10 reps
RPE 7
3A
Lateral Raise (Cable)
3
8-10 reps
RPE 7
3B
Bicep Curl (Barbell)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-10 reps
RPE 7.5
1B
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 7.5
2A
Chest Fly (Dumbbell)
3
10-12 reps
RPE 7.5
2B
Squat (Barbell)
3
8-10 reps
RPE 7.5
3A
Lateral Raise (Cable)
3
8-10 reps
RPE 7.5
3B
Bicep Curl (Barbell)
3
10-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
1B
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 8
2A
Chest Fly (Dumbbell)
3
10-12 reps
RPE 8
2B
Squat (Barbell)
3
8-10 reps
RPE 8
3A
Lateral Raise (Cable)
3
8-10 reps
RPE 8
3B
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8.5
1B
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 8.5
2A
Chest Fly (Dumbbell)
3
10-12 reps
RPE 8.5
2B
Squat (Barbell)
3
8-10 reps
RPE 8.5
3A
Lateral Raise (Cable)
3
8-10 reps
RPE 8.5
3B
Bicep Curl (Barbell)
3
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
1B
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 9
2A
Chest Fly (Dumbbell)
3
10-12 reps
RPE 9
2B
Squat (Barbell)
3
8-10 reps
RPE 9
3A
Lateral Raise (Cable)
3
8-10 reps
RPE 9
3B
Bicep Curl (Barbell)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9.5
1B
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 9.5
2A
Chest Fly (Dumbbell)
3
10-12 reps
RPE 9.5
2B
Squat (Barbell)
3
8-10 reps
RPE 9.5
3A
Lateral Raise (Cable)
3
8-10 reps
RPE 9.5
3B
Bicep Curl (Barbell)
3
10-15 reps
RPE 9.5
Week 1
1 / 10 Weeks
Day 1
1A
Bench Press (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
1B
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
2A
Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8
@8
@8
2B
Seated Military Press (Smith Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
3A
Pendlay Row
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
3B
Squat (Smith Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
Day 2
1A
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
1B
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
2A
Front Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
2B
Lat Pulldown
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
3A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8
@8
3B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@8
@8
@8
Day 3
1A
T-Bar Row
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
1B
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@8
@8
@8
2A
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
2B
Single-Leg Leg Curl
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@8
@8
@8
3A
Leg Extension
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@8
@8
@8
3B
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8