Program Description
Unleash your potential with the **Power Shred: 4-Week Strength & Fat Loss Plan**! This is a straight-up, 4-week blueprint to get you back in control — stronger, leaner, and actually feeling good in your own skin. You’ll train HARD 3 days a week with a mix of heavy compound lifts, classic pump work, and core finishers to shred fat and build real muscle. No gimmicks, just focused sessions you can knock out in about an hour twenty. If you want a balanced program that pushes you but doesn’t waste your time, this is it. Bring the effort, trust the work, and watch the fat melt off and the muscle show up.
Program Overview
- LevelIntermediate
- GoalAthletics, Bodybuilding, Muscle & Sculpting, Powerbuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout80 minutes
- CreatedJun 21, 2025 04:13
- Last EditedJun 21, 2025 05:05
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
2
15 reps
-
1B
Arm Circle
2
30 reps
-
1C
Lateral Raise (Dumbbell)
1
10 reps
-
2A
Decline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2B
Dip (Weighted)
1
1
2
10 reps
8 reps
6 reps
-
-
-
3A
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3B
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3C
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4A
Lying Rear Lateral Raise
2
15 reps
-
4B
Behind-the-Back Barbell Raises
2
12 reps
-
4C
Lying Face Pull
2
20 reps
-
5A
Hanging Knee Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
5B
Russian Twist (Dumbbell)
3
20 reps
-
5C
Mountain Climber
3
-1 mins
-
6
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
2
15 reps
-
1B
Arm Circle
2
30 reps
-
1C
Lateral Raise (Dumbbell)
1
10 reps
-
2A
Decline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2B
Dip (Weighted)
1
1
2
10 reps
8 reps
6 reps
-
-
-
3A
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3B
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3C
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4A
Lying Rear Lateral Raise
2
15 reps
-
4B
Behind-the-Back Barbell Raises
2
12 reps
-
4C
Lying Face Pull
2
20 reps
-
5A
Hanging Knee Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
5B
Russian Twist (Dumbbell)
3
20 reps
-
5C
Mountain Climber
3
-1 mins
-
6
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
2
15 reps
-
1B
Arm Circle
2
30 reps
-
1C
Lateral Raise (Dumbbell)
1
10 reps
-
2A
Decline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2B
Dip (Weighted)
1
1
2
10 reps
8 reps
6 reps
-
-
-
3A
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3B
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3C
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4A
Lying Rear Lateral Raise
2
15 reps
-
4B
Behind-the-Back Barbell Raises
2
12 reps
-
4C
Lying Face Pull
2
20 reps
-
5A
Hanging Knee Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
5B
Russian Twist (Dumbbell)
3
20 reps
-
5C
Mountain Climber
3
-1 mins
-
6
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
2
15 reps
-
1B
Arm Circle
2
30 reps
-
1C
Lateral Raise (Dumbbell)
1
10 reps
-
2A
Decline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2B
Dip (Weighted)
1
1
2
10 reps
8 reps
6 reps
-
-
-
3A
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3B
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3C
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4A
Lying Rear Lateral Raise
2
15 reps
-
4B
Behind-the-Back Barbell Raises
2
12 reps
-
4C
Lying Face Pull
2
20 reps
-
5A
Hanging Knee Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
5B
Russian Twist (Dumbbell)
3
20 reps
-
5C
Mountain Climber
3
-1 mins
-
6
Treadmill
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2
1
8 reps
6 reps
10 reps
-
-
-
1B
Pull-Up (Bodyweight)
1
1
1
10 reps
8 reps
6 reps
-
-
-
1C
Cable Low Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Incline Hammer Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
2B
Push Up
2
20 reps
-
3A
Kettlebell Curls
2
15 reps
-
3B
Overhead Tricep Extension (Cable)
2
15 reps
-
4A
Plank
3
1 mins
-
4B
Hanging Leg Raise
3
12 reps
-
4C
Mountain Climber
3
30 reps
-
5
Stair Climber
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
1
1
2
8 reps
6 reps
5 reps
-
-
-
1B
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2A
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2B
Shoulder Press (Machine)
3
12 reps
-
2C
Lateral Raise (Machine)
2
15 reps
-
3A
Bicep Curl (Cable)
3
10 reps
-
3B
Skull Crusher (Bodyweight)
3
12 reps
-
4A
Incline Curl (Dumbbell)
2
12 reps
-
4B
Seated Dip (Machine)
2
12 reps
-
5A
Russian Twist
3
20 reps
-
5B
GHR Situp
3
15 reps
-
5C
Copenhagen Plank
3
10 reps
-
6
Sled Drag
2
1
3.5 mins
3 mins
-
-
Week 1
1 / 4 Weeks
Day 1
1A
Band Pull Apart2 Sets
15 Reps
-
1B
Arm Circle2 Sets
30 Reps
-
1C
Lateral Raise (Dumbbell)1 Set
10 Reps
-
2A
Decline Bench Press (Dumbbell)1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2B
Dip (Weighted)1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
-
-
-
3A
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3B
Chest Supported Row (Machine)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3C
Overhead Tricep Extension (Cable)1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4A
Lying Rear Lateral Raise2 Sets
15 Reps
-
4B
Behind-the-Back Barbell Raises2 Sets
12 Reps
-
4C
Lying Face Pull2 Sets
20 Reps
-
5A
Hanging Knee Raise1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5B
Russian Twist (Dumbbell)3 Sets
20 Reps
-
5C
Mountain Climber3 Sets
-1 mins
-
6
Treadmill1 Set
10 mins
-
Day 2
1A
Deadlift (Barbell)1 Set
2 Sets
1 Set
8 Reps
6 Reps
10 Reps
-
-
-
1B
Pull-Up (Bodyweight)1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
1C
Cable Low Row1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2A
Incline Hammer Curl (Dumbbell)1 Set
2 Sets
12 Reps
10 Reps
-
-
2B
Push Up2 Sets
20 Reps
-
3A
Kettlebell Curls2 Sets
15 Reps
-
3B
Overhead Tricep Extension (Cable)2 Sets
15 Reps
-
4A
Plank3 Sets
1 mins
-
4B
Hanging Leg Raise3 Sets
12 Reps
-
4C
Mountain Climber3 Sets
30 Reps
-
5
Stair Climber1 Set
10 mins
-
Day 3
1A
Squat (Paused)1 Set
1 Set
2 Sets
8 Reps
6 Reps
5 Reps
-
-
-
1B
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
2A
Bench Press (Dumbbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2B
Shoulder Press (Machine)3 Sets
12 Reps
-
2C
Lateral Raise (Machine)2 Sets
15 Reps
-
3A
Bicep Curl (Cable)3 Sets
10 Reps
-
3B
Skull Crusher (Bodyweight)3 Sets
12 Reps
-
4A
Incline Curl (Dumbbell)2 Sets
12 Reps
-
4B
Seated Dip (Machine)2 Sets
12 Reps
-
5A
Russian Twist3 Sets
20 Reps
-
5B
GHR Situp3 Sets
15 Reps
-
5C
Copenhagen Plank3 Sets
10 Reps
-
6
Sled Drag2 Sets
1 Set
3.5 mins
3 mins
-
-