2025 Shredded Plan
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bench Press (Barbell) | 4 | 6–8 reps |
| 1B | Chest Supported Row (Dumbbell) | 4 | 8–10 reps |
| Superset | |||
| 2A | Seated Shoulder Press (Dumbbell) | 4 | 8–10 reps |
| 2B | Lat Pulldown (Neutral Grip) | 4 | 8–10 reps |
| Superset | |||
| 3A | Dip (Weighted) | 4 | 8–10 reps |
| 3B | Rear Delt Fly (Cable) | 3 | 12–15 reps |
| Superset | |||
| 4A | Overhead Tricep Extension (Cable) | 3 | 12–15 reps |
| 4B | Lateral Raise (Cable) | 4 | 12–15 reps |
| 4C | Preacher Curl (Dumbbell) | 3 | 8–12 reps |
| 5 | Neck Curl | 4 | 15–20 reps |
| 6 | Hanging Leg Raise | 3 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Squat (Barbell) | 4 | 6–8 reps |
| 1B | Standing Calf Raise | 4 | 12–15 reps |
| Superset | |||
| 2A | Romanian Deadlift (Dumbbell) | 4 | 8–10 reps |
| 2B | Lying Leg Curl | 3 | 12–15 reps |
| 2C | Seated Dumbbell Calf Raise | 4 | 12–15 reps |
| Superset | |||
| 3A | Wood Chop | 3 | 12–15 reps |
| 3B | Bulgarian Split Squat (Dumbbell) | 3 | 10–12 reps |
| Superset | |||
| 4A | Wrist Curls (Dumbbell) | 3 | 12–15 reps |
| 4B | Reverse Wrist Curl (Dumbbell) | 3 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Pull-Up (Weighted) | 4 | 6–10 reps |
| 1B | Incline Bench Press (Dumbbell) | 4 | 8–10 reps |
| Superset | |||
| 2A | T-Bar Row | 4 | 8–10 reps |
| 2B | Arnold Press | 4 | 8–10 reps |
| Superset | |||
| 3A | Incline Curl (Dumbbell) | 3 | 12–15 reps |
| 3B | Tricep Rope Push Down (Cable) | 3 | 12–15 reps |
| Superset | |||
| 4A | Neck Extension | 4 | 15–20 reps |
| 4B | Neck Flexion | 4 | 15–20 reps |
| 5 | Plank | 3 | 0.5–1 min |
| 6 | Side Plank | 3 | 0.5–1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Deadlift (Barbell) | 4 | 6–8 reps |
| 1B | Incline Cable Chest Press | 4 | 8–10 reps |
| 2 | Chin-Up (Weighted) | 4 | 8–10 reps |
| Superset | |||
| 3A | Lateral Raise (Cable) | 3 | 12–15 reps |
| 3B | Face Pull | 3 | 12–15 reps |
| Superset | |||
| 4A | Tricep Pushdown (Cable) | 4 | 8–10 reps |
| 4B | Preacher Curl (Dumbbell) | 4 | 8–10 reps |
| Superset | |||
| 5A | Smith Machine Calf Raise | 4 | 12–15 reps |
| 5B | Shrug (Barbell) | 4 | 8–10 reps |
| Superset | |||
| 6A | Wrist Curls (Dumbbell) | 4 | 12–15 reps |
| 6B | Reverse Wrist Curl (Dumbbell) | 4 | 12–15 reps |
| 7 | Hanging Leg Raise | 3 | 12–15 reps |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 2025 Shredded Plan is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
2025 Shredded Plan is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
2025 Shredded Plan is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
