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BoostcampPNG

6-Week Shred & Strength Program

by jaytothe_

Program Description

Lean muscle, fat loss, and power.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 25, 2025 06:10
  • Last Edited
    Nov 25, 2025 06:20
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10%
Front Delts
9.9%
Quadriceps
9.9%
Triceps
9.6%
Upper Back
8.9%
Glutes
8.2%
Chest
7.9%
Lats
7.9%
Biceps
7.8%
Middle Delts
4.5%
Adductors
3.2%
Rear Delts
2.9%
Lower Back
2.4%
Abs
2.2%
Forearms
2.1%
Calves
1.4%
Abductors
1%
Other
0.3%
Cardio
0.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Chest Fly (Cable)
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Chest Fly (Cable)
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
-
1B
Lateral Raise (Dumbbell)
3
15 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2B
Chest Press (Machine)
3
12 reps
-
3A
Tricep Rope Push Down (Cable)
3
15 reps
-
3B
Chest Fly (Cable)
3
15 reps
-
4
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
-
1B
Lateral Raise (Dumbbell)
3
15 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2B
Chest Press (Machine)
3
12 reps
-
3A
Tricep Rope Push Down (Cable)
3
15 reps
-
3B
Chest Fly (Cable)
3
15 reps
-
4
Push Up
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
One Arm Bent Over Row
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
One Arm Bent Over Row
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
One Arm Bent Over Row
3
12 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Face Pull
3
15 reps
-
7
Face Pull
1
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
One Arm Bent Over Row
3
12 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Face Pull
3
15 reps
-
7
Face Pull
1
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
12 reps
-
1B
Hammer Curl (Dumbbell)
3
10 reps
-
2A
Lat Pulldown
4
12 reps
-
2B
Straight Arm Pulldown
4
15 reps
-
3A
Seated Row (Cable)
3
12 reps
-
3B
Face Pull
3
15 reps
-
4
Face Pull
1
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
12 reps
-
1B
Hammer Curl (Dumbbell)
3
10 reps
-
2A
Lat Pulldown
4
12 reps
-
2B
Straight Arm Pulldown
4
15 reps
-
3A
Seated Row (Cable)
3
12 reps
-
3B
Face Pull
3
15 reps
-
4
Face Pull
1
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Goblet Squat
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Hamstring Curl
3
12 reps
-
5
Calf Raise (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Goblet Squat
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Hamstring Curl
3
12 reps
-
5
Calf Raise (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
8 reps
-
2
Goblet Squat
3
12 reps
-
3
Hamstring Curl
3
12 reps
-
4
Calf Raise (Machine)
3
20 reps
-
5
Leg Extension
3
15 reps
-
6
Leg Extension
1
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
8 reps
-
2
Goblet Squat
3
12 reps
-
3
Hamstring Curl
3
12 reps
-
4
Calf Raise (Machine)
3
20 reps
-
5
Leg Extension
3
15 reps
-
6
Leg Extension
1
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
4
12 reps
-
1B
Lunge (Bodyweight)
3
12 reps
-
2A
Goblet Squat
3
12 reps
-
2B
Calf Raise (Machine)
3
20 reps
-
3A
Leg Extension
3
15 reps
-
3B
Hamstring Curl
3
15 reps
-
4
Leg Extension
1
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
4
12 reps
-
1B
Lunge (Bodyweight)
3
12 reps
-
2A
Goblet Squat
3
12 reps
-
2B
Calf Raise (Machine)
3
20 reps
-
3A
Leg Extension
3
15 reps
-
3B
Hamstring Curl
3
15 reps
-
4
Leg Extension
1
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Wide Grip Lat Pulldown
3
12 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Wide Grip Lat Pulldown
3
12 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Wide Grip Lat Pulldown
3
12 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Wide Grip Lat Pulldown
3
12 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
15 reps
-
2
Lat Pulldown (Close Grip)
4
15 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
20 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
15 reps
-
2
Lat Pulldown (Close Grip)
4
15 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
20 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Curl
3
15 reps
-
4
Hip Adductor (Machine)
3
20 reps
-
5
Lunge (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Curl
3
15 reps
-
4
Hip Adductor (Machine)
3
20 reps
-
5
Lunge (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Curl
3
15 reps
-
4
Hip Adductor (Machine)
3
20 reps
-
5
Lunge (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Curl
3
15 reps
-
4
Hip Adductor (Machine)
3
20 reps
-
5
Lunge (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Hamstring Curl
3
15 reps
-
4
Hip Adductor (Machine)
4
20 reps
-
5
Lunge (Bodyweight)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Hamstring Curl
3
15 reps
-
4
Hip Adductor (Machine)
4
20 reps
-
5
Lunge (Bodyweight)
3
12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
One Arm Bent Over Row
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 3
1
Leg Press
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2
Goblet Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Calf Raise (Machine)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
Day 4
1
Jump Rope
1 Set
-
Day 5
1
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
3
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 6
1
Hack Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Hip Adductor (Machine)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
5
Lunge (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-