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Summer Shred

by Qui-Gon J.

Program Description

Designed with summer goals in mind, this 6-day program combines power and hypertrophy training to help you build strength, pack on muscle, and shred fat for a lean, defined physique. The week starts with heavy compound lifts to develop raw power and strength, followed by high-volume hypertrophy sessions that maximize muscle growth and calorie burn. A dedicated weak point day (labeled arm focus) is a wildcard to add flexibility based on personal needs. Perfect for intermediate to advanced lifters.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 13, 2025 09:02
  • Last Edited
    Jul 14, 2025 02:59

Summary

Get ready to transform your physique with the Summer Shred program! Over the course of 5 weeks, you'll engage in 6 days of intense workouts designed to maximize fat loss and build lean muscle. Each session focuses on powerful compound movements and targeted exercises, ensuring you hit every major muscle group. With a full gym at your disposal, you'll have the tools you need to push your limits and achieve your summer body goals. Embrace the challenge and watch your hard work pay off!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.4%
Quadriceps
9.8%
Biceps
9.4%
Triceps
9.4%
Lats
8.2%
Hamstrings
8.2%
Glutes
7.5%
Front Delts
7.2%
Chest
7%
Middle Delts
6.2%
Abs
3.8%
Rear Delts
3.8%
Calves
1.9%
Adductors
1.3%
Lower Back
1.2%
Forearms
1.2%
Abductors
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
12 reps
-
2
Incline Bench Press (Barbell)
4
5 reps
-
3
Pull-Up (Weighted)
4
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
12 reps
-
2
Incline Bench Press (Barbell)
4
5 reps
-
3
Pull-Up (Weighted)
4
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
12 reps
-
2
Incline Bench Press (Barbell)
4
5 reps
-
3
Pull-Up (Weighted)
4
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
12 reps
-
2
Incline Bench Press (Barbell)
4
5 reps
-
3
Pull-Up (Weighted)
4
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
12 reps
-
2
Incline Bench Press (Barbell)
4
5 reps
-
3
Pull-Up (Weighted)
4
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Hip Thrust (Barbell)
4
8 reps
-
3
Front Squat (Barbell)
3
8 reps
-
4
Seated Hamstring Curl
3
12 reps
-
5
Walking Lunge
3
10 reps
-
6
Hanging Leg Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Hip Thrust (Barbell)
4
8 reps
-
3
Front Squat (Barbell)
3
8 reps
-
4
Seated Hamstring Curl
3
12 reps
-
5
Walking Lunge
3
10 reps
-
6
Hanging Leg Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Hip Thrust (Barbell)
4
8 reps
-
3
Front Squat (Barbell)
3
8 reps
-
4
Seated Hamstring Curl
3
12 reps
-
5
Walking Lunge
3
10 reps
-
6
Hanging Leg Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Hip Thrust (Barbell)
4
8 reps
-
3
Front Squat (Barbell)
3
8 reps
-
4
Seated Hamstring Curl
3
12 reps
-
5
Walking Lunge
3
10 reps
-
6
Hanging Leg Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Hip Thrust (Barbell)
4
8 reps
-
3
Front Squat (Barbell)
3
8 reps
-
4
Seated Hamstring Curl
3
12 reps
-
5
Walking Lunge
3
10 reps
-
6
Hanging Leg Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Chest Fly (Cable)
4
15 reps
-
3
Shoulder Press (Machine)
4
10 reps
-
4
Lateral Raise (Dumbbell)
5
15 reps
-
5
Rear Delt Fly (Machine)
4
20 reps
-
6
Tricep Pushdown (Cable)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Chest Fly (Cable)
4
15 reps
-
3
Shoulder Press (Machine)
4
10 reps
-
4
Lateral Raise (Dumbbell)
5
15 reps
-
5
Rear Delt Fly (Machine)
4
20 reps
-
6
Tricep Pushdown (Cable)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Chest Fly (Cable)
4
15 reps
-
3
Shoulder Press (Machine)
4
10 reps
-
4
Lateral Raise (Dumbbell)
5
15 reps
-
5
Rear Delt Fly (Machine)
4
20 reps
-
6
Tricep Pushdown (Cable)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Chest Fly (Cable)
4
15 reps
-
3
Shoulder Press (Machine)
4
10 reps
-
4
Lateral Raise (Dumbbell)
5
15 reps
-
5
Rear Delt Fly (Machine)
4
20 reps
-
6
Tricep Pushdown (Cable)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Chest Fly (Cable)
4
15 reps
-
3
Shoulder Press (Machine)
4
10 reps
-
4
Lateral Raise (Dumbbell)
5
15 reps
-
5
Rear Delt Fly (Machine)
4
20 reps
-
6
Tricep Pushdown (Cable)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
10 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Lat Pulldown
4
12 reps
-
4
Shrug (Dumbbell)
4
15 reps
-
5
Face Pull
4
20 reps
-
6
Bicep Curl (Cable)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
10 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Lat Pulldown
4
12 reps
-
4
Shrug (Dumbbell)
4
15 reps
-
5
Face Pull
4
20 reps
-
6
Bicep Curl (Cable)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
10 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Lat Pulldown
4
12 reps
-
4
Shrug (Dumbbell)
4
15 reps
-
5
Face Pull
4
20 reps
-
6
Bicep Curl (Cable)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
10 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Lat Pulldown
4
12 reps
-
4
Shrug (Dumbbell)
4
15 reps
-
5
Face Pull
4
20 reps
-
6
Bicep Curl (Cable)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
10 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Lat Pulldown
4
12 reps
-
4
Shrug (Dumbbell)
4
15 reps
-
5
Face Pull
4
20 reps
-
6
Bicep Curl (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Extension
4
15 reps
-
4
Seated Hamstring Curl
4
15 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Abs Crunch (Bodyweight)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Extension
4
15 reps
-
4
Seated Hamstring Curl
4
15 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Abs Crunch (Bodyweight)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Extension
4
15 reps
-
4
Seated Hamstring Curl
4
15 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Abs Crunch (Bodyweight)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Extension
4
15 reps
-
4
Seated Hamstring Curl
4
15 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Abs Crunch (Bodyweight)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Extension
4
15 reps
-
4
Seated Hamstring Curl
4
15 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Abs Crunch (Bodyweight)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Chest Supported Row (Machine)
4 Sets
12 Reps
-
2
Incline Bench Press (Barbell)
4 Sets
5 Reps
-
3
Pull-Up (Weighted)
4 Sets
8 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
5
Bicep Curl (Barbell)
3 Sets
10 Reps
-
6
Bench Press (Close Grip)
3 Sets
10 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
-
2
Hip Thrust (Barbell)
4 Sets
8 Reps
-
3
Front Squat (Barbell)
3 Sets
8 Reps
-
4
Seated Hamstring Curl
3 Sets
12 Reps
-
5
Walking Lunge
3 Sets
10 Reps
-
6
Hanging Leg Raise
3 Sets
20 Reps
-
Day 3
1
Bench Press (Dumbbell)
4 Sets
10 Reps
-
2
Chest Fly (Cable)
4 Sets
15 Reps
-
3
Shoulder Press (Machine)
4 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
5 Sets
15 Reps
-
5
Rear Delt Fly (Machine)
4 Sets
20 Reps
-
6
Tricep Pushdown (Cable)
4 Sets
15 Reps
-
Day 4
1
T-Bar Row
4 Sets
10 Reps
-
2
Seated Row (Cable)
4 Sets
12 Reps
-
3
Lat Pulldown
4 Sets
12 Reps
-
4
Shrug (Dumbbell)
4 Sets
15 Reps
-
5
Face Pull
4 Sets
20 Reps
-
6
Bicep Curl (Cable)
4 Sets
15 Reps
-
Day 5
1
Leg Press
4 Sets
12 Reps
-
2
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
-
3
Leg Extension
4 Sets
15 Reps
-
4
Seated Hamstring Curl
4 Sets
15 Reps
-
5
Standing Calf Raise
4 Sets
20 Reps
-
6
Abs Crunch (Bodyweight)
3 Sets
20 Reps
-
Day 6
1
Preacher Curl (Barbell)
3 Sets
12 Reps
-
2
Hammer Curl
3 Sets
12 Reps
-
3
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-