logo
BoostcampPNG

Shredder's Logic

by Alexander Rodriguez

Program Description

Gaintaining strength and improving phyisique during an aggressive cut.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 11, 2025 01:18
  • Last Edited
    Jul 11, 2025 07:51

Summary

Unleash your potential with Shredder's Logic, a dynamic 6-week program designed to sculpt and define your physique. Committing just four days a week, you'll tackle a balanced mix of strength and hypertrophy exercises, including barbell bench presses, hack squats, and cable crossovers. Each session is structured to maximize muscle engagement and promote fat loss, ensuring you stay motivated and on track. Get ready to transform your body and build lasting strength with this comprehensive training plan!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13.5%
Quadriceps
11.8%
Chest
10.2%
Glutes
10.1%
Lats
9.9%
Upper Back
8%
Biceps
7.5%
Triceps
7.3%
Front Delts
6.1%
Abs
4.5%
Lower Back
4%
Middle Delts
2.6%
Rear Delts
1.4%
Adductors
1%
Forearms
0.9%
Calves
0.9%
Abductors
0.5%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
75%
2
Bent Over Row (Barbell)
3
8 reps
RPE 7
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Pullover (EZ Bar)
3
12 reps
RPE 7
5
Face Pull
2
15 reps
RPE 7
6
Bicep Curl (Barbell)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
75%
2
Bent Over Row (Barbell)
3
8 reps
RPE 7
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Pullover (EZ Bar)
3
12 reps
RPE 7
5
Face Pull
2
15 reps
RPE 7
6
Bicep Curl (Barbell)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Bent Over Row (Barbell)
3
8 reps
RPE 7
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Pullover (EZ Bar)
3
12 reps
RPE 7
5
Face Pull
2
15 reps
RPE 7
6
Bicep Curl (Barbell)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Shoulder Press (Machine)
3
10 reps
RPE 8
4
Pullover (EZ Bar)
3
12 reps
RPE 8
5
Face Pull
2
15 reps
RPE 8
6
Bicep Curl (Barbell)
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Shoulder Press (Machine)
3
10 reps
RPE 8
4
Pullover (EZ Bar)
3
12 reps
RPE 8
5
Face Pull
2
15 reps
RPE 8
6
Bicep Curl (Barbell)
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
85%
2
Bent Over Row (Barbell)
3
8 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Pullover (EZ Bar)
3
12 reps
RPE 9
5
Face Pull
2
15 reps
RPE 9
6
Bicep Curl (Barbell)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Seated Hamstring Curl
3
12 reps
RPE 7
5
Calf Raise (Bodyweight)
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Seated Hamstring Curl
3
12 reps
RPE 7
5
Calf Raise (Bodyweight)
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Seated Hamstring Curl
3
12 reps
RPE 7
5
Calf Raise (Bodyweight)
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Calf Raise (Bodyweight)
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Calf Raise (Bodyweight)
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Seated Hamstring Curl
3
12 reps
RPE 9
5
Calf Raise (Bodyweight)
1
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 7
3
Cable Crossover
3
15 reps
RPE 7
4
Cable Low Row
3
12 reps
RPE 7
5
Tricep Extension (Cable)
3
15 reps
RPE 8
6
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 7
3
Cable Crossover
3
15 reps
RPE 7
4
Cable Low Row
3
12 reps
RPE 7
5
Tricep Extension (Cable)
3
15 reps
RPE 8
6
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 7
3
Cable Crossover
3
15 reps
RPE 7
4
Cable Low Row
3
12 reps
RPE 7
5
Tricep Extension (Cable)
3
15 reps
RPE 8
6
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Cable Crossover
3
15 reps
RPE 8
4
Cable Low Row
3
12 reps
RPE 8
5
Tricep Extension (Cable)
3
15 reps
RPE 9
6
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Cable Crossover
3
15 reps
RPE 8
4
Cable Low Row
3
12 reps
RPE 8
5
Tricep Extension (Cable)
3
15 reps
RPE 10
6
Bicep Curl (Cable)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Cable Crossover
3
15 reps
RPE 9
4
Cable Low Row
3
12 reps
RPE 9
5
Tricep Extension (Cable)
3
15 reps
RPE 10
6
Bicep Curl (Cable)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
3
Seated Hamstring Curl
3
15 reps
RPE 7
4
Hip Thrust (Machine)
3
12 reps
RPE 7
5A
Plank
1
0.5-1 mins
RPE 8
5B
Hanging Leg Raise
1
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
3
Seated Hamstring Curl
3
15 reps
RPE 7
4
Hip Thrust (Machine)
3
12 reps
RPE 7
5A
Plank
1
0.5-1 mins
RPE 8
5B
Hanging Leg Raise
1
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
3
Seated Hamstring Curl
3
15 reps
RPE 7
4
Hip Thrust (Machine)
3
12 reps
RPE 7
5A
Plank
1
0.5-1 mins
RPE 8
5B
Hanging Leg Raise
1
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Seated Hamstring Curl
3
15 reps
RPE 8
4
Hip Thrust (Machine)
3
12 reps
RPE 8
5A
Plank
1
0.5-1 mins
RPE 9
5B
Hanging Leg Raise
1
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Seated Hamstring Curl
3
15 reps
RPE 8
4
Hip Thrust (Machine)
3
12 reps
RPE 8
5A
Plank
1
0.5-1 mins
RPE 10
5B
Hanging Leg Raise
1
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Seated Hamstring Curl
3
15 reps
RPE 8
4
Hip Thrust (Machine)
3
12 reps
RPE 8
5A
Plank
1
0.5-1 mins
RPE 10
5B
Hanging Leg Raise
1
10-15 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
75%
2
Bent Over Row (Barbell)
3 Sets
8 Reps
@7
3
Shoulder Press (Machine)
3 Sets
10 Reps
@7
4
Pullover (EZ Bar)
3 Sets
12 Reps
@7
5
Face Pull
2 Sets
15 Reps
@7
6
Bicep Curl (Barbell)
2 Sets
15 Reps
@7
Day 2
1
Hack Squat
4 Sets
6 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
3
Leg Extension
3 Sets
12 Reps
@7
4
Seated Hamstring Curl
3 Sets
12 Reps
@7
5
Calf Raise (Bodyweight)
1 Set
15 Reps
@8
Day 3
1
Incline Chest Press (Machine)
3 Sets
10 Reps
@7
2
Lat Pulldown
3 Sets
10 Reps
@7
3
Cable Crossover
3 Sets
15 Reps
@7
4
Cable Low Row
3 Sets
12 Reps
@7
5
Tricep Extension (Cable)
3 Sets
15 Reps
@8
6
Bicep Curl (Cable)
3 Sets
15 Reps
@8
Day 4
1
Leg Press
3 Sets
10 Reps
@7
2
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@7
3
Seated Hamstring Curl
3 Sets
15 Reps
@7
4
Hip Thrust (Machine)
3 Sets
12 Reps
@7
5A
Plank
1 Set
0.5-1 mins
@8
5B
Hanging Leg Raise
1 Set
10-15 Reps
@8