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Shred2saga

by Marlene Siwula

Program Description

Get shredded for wasaga

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 09, 2025 06:04
  • Last Edited
    Nov 10, 2025 04:49
Muscle Engagement
Front
Back
MuscleSet
Lats
10.5%
Triceps
9.6%
Upper Back
9.1%
Glutes
8.6%
Hamstrings
8.6%
Biceps
8.1%
Front Delts
7.7%
Quadriceps
7.7%
Chest
7.2%
Abs
6.7%
Middle Delts
5.7%
Adductors
3.3%
Abductors
2.9%
Lower Back
2.4%
Rear Delts
1%
Forearms
1%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Hanging Knee Raise
3
-
3
Barbell Row
3
-
4
Lat Pulldown
3
-
5
Seated Row (Cable)
3
-
6
Single Arm Landmine Row
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Hammer Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Hanging Knee Raise
3
-
3
Barbell Row
3
-
4
Lat Pulldown
3
-
5
Seated Row (Cable)
3
-
6
Single Arm Landmine Row
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Hammer Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Hanging Knee Raise
3
-
3
Barbell Row
3
-
4
Lat Pulldown
3
-
5
Seated Row (Cable)
3
-
6
Single Arm Landmine Row
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Hammer Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Hanging Knee Raise
3
-
3
Barbell Row
3
-
4
Lat Pulldown
3
-
5
Seated Row (Cable)
3
-
6
Single Arm Landmine Row
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Hammer Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Hanging Knee Raise
3
-
3
Barbell Row
3
-
4
Lat Pulldown
3
-
5
Seated Row (Cable)
3
-
6
Single Arm Landmine Row
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Hammer Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Hanging Knee Raise
3
-
3
Barbell Row
3
-
4
Lat Pulldown
3
-
5
Seated Row (Cable)
3
-
6
Single Arm Landmine Row
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Hammer Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Hanging Knee Raise
3
-
3
Barbell Row
3
-
4
Lat Pulldown
3
-
5
Seated Row (Cable)
3
-
6
Single Arm Landmine Row
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Hammer Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Hanging Knee Raise
3
-
3
Barbell Row
3
-
4
Lat Pulldown
3
-
5
Seated Row (Cable)
3
-
6
Single Arm Landmine Row
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Hammer Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Hanging Knee Raise
3
-
3
Barbell Row
3
-
4
Lat Pulldown
3
-
5
Seated Row (Cable)
3
-
6
Single Arm Landmine Row
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Hammer Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Hanging Knee Raise
3
-
3
Barbell Row
3
-
4
Lat Pulldown
3
-
5
Seated Row (Cable)
3
-
6
Single Arm Landmine Row
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Hammer Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Hanging Knee Raise
3
-
3
Barbell Row
3
-
4
Lat Pulldown
3
-
5
Seated Row (Cable)
3
-
6
Single Arm Landmine Row
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Hammer Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Hanging Knee Raise
3
-
3
Barbell Row
3
-
4
Lat Pulldown
3
-
5
Seated Row (Cable)
3
-
6
Single Arm Landmine Row
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Hammer Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Hanging Knee Raise
3
-
3
Barbell Row
3
-
4
Lat Pulldown
3
-
5
Seated Row (Cable)
3
-
6
Single Arm Landmine Row
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Hammer Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Hanging Knee Raise
3
-
3
Barbell Row
3
-
4
Lat Pulldown
3
-
5
Seated Row (Cable)
3
-
6
Single Arm Landmine Row
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Hammer Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Hanging Knee Raise
3
-
3
Barbell Row
3
-
4
Lat Pulldown
3
-
5
Seated Row (Cable)
3
-
6
Single Arm Landmine Row
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Hammer Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Hanging Knee Raise
3
-
3
Barbell Row
3
-
4
Lat Pulldown
3
-
5
Seated Row (Cable)
3
-
6
Single Arm Landmine Row
3
-
7
Preacher Curl (Dumbbell)
3
-
8
Hammer Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Squat (Barbell)
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Leg Press (45 Degrees)
3
-
6
Leg Extension
3
-
7
Leg Curl
3
-
8
Hip Thrust (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Squat (Barbell)
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Leg Press (45 Degrees)
3
-
6
Leg Extension
3
-
7
Leg Curl
3
-
8
Hip Thrust (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Squat (Barbell)
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Leg Press (45 Degrees)
3
-
6
Leg Extension
3
-
7
Leg Curl
3
-
8
Hip Thrust (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Squat (Barbell)
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Leg Press (45 Degrees)
3
-
6
Leg Extension
3
-
7
Leg Curl
3
-
8
Hip Thrust (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Squat (Barbell)
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Leg Press (45 Degrees)
3
-
6
Leg Extension
3
-
7
Leg Curl
3
-
8
Hip Thrust (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Squat (Barbell)
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Leg Press (45 Degrees)
3
-
6
Leg Extension
3
-
7
Leg Curl
3
-
8
Hip Thrust (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Squat (Barbell)
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Leg Press (45 Degrees)
3
-
6
Leg Extension
3
-
7
Leg Curl
3
-
8
Hip Thrust (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Squat (Barbell)
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Leg Press (45 Degrees)
3
-
6
Leg Extension
3
-
7
Leg Curl
3
-
8
Hip Thrust (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Squat (Barbell)
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Leg Press (45 Degrees)
3
-
6
Leg Extension
3
-
7
Leg Curl
3
-
8
Hip Thrust (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Squat (Barbell)
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Leg Press (45 Degrees)
3
-
6
Leg Extension
3
-
7
Leg Curl
3
-
8
Hip Thrust (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Squat (Barbell)
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Leg Press (45 Degrees)
3
-
6
Leg Extension
3
-
7
Leg Curl
3
-
8
Hip Thrust (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Squat (Barbell)
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Leg Press (45 Degrees)
3
-
6
Leg Extension
3
-
7
Leg Curl
3
-
8
Hip Thrust (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Squat (Barbell)
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Leg Press (45 Degrees)
3
-
6
Leg Extension
3
-
7
Leg Curl
3
-
8
Hip Thrust (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Squat (Barbell)
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Leg Press (45 Degrees)
3
-
6
Leg Extension
3
-
7
Leg Curl
3
-
8
Hip Thrust (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Squat (Barbell)
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Leg Press (45 Degrees)
3
-
6
Leg Extension
3
-
7
Leg Curl
3
-
8
Hip Thrust (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Squat (Barbell)
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Leg Press (45 Degrees)
3
-
6
Leg Extension
3
-
7
Leg Curl
3
-
8
Hip Thrust (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Plank
3
-
3
Bench Press (Barbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Tricep Dip (Bodyweight)
3
-
7
Chest Fly (Machine)
3
-
8
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Plank
3
-
3
Bench Press (Barbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Tricep Dip (Bodyweight)
3
-
7
Chest Fly (Machine)
3
-
8
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Plank
3
-
3
Bench Press (Barbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Tricep Dip (Bodyweight)
3
-
7
Chest Fly (Machine)
3
-
8
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Plank
3
-
3
Bench Press (Barbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Tricep Dip (Bodyweight)
3
-
7
Chest Fly (Machine)
3
-
8
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Plank
3
-
3
Bench Press (Barbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Tricep Dip (Bodyweight)
3
-
7
Chest Fly (Machine)
3
-
8
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Plank
3
-
3
Bench Press (Barbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Tricep Dip (Bodyweight)
3
-
7
Chest Fly (Machine)
3
-
8
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Plank
3
-
3
Bench Press (Barbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Tricep Dip (Bodyweight)
3
-
7
Chest Fly (Machine)
3
-
8
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Plank
3
-
3
Bench Press (Barbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Tricep Dip (Bodyweight)
3
-
7
Chest Fly (Machine)
3
-
8
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Plank
3
-
3
Bench Press (Barbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Tricep Dip (Bodyweight)
3
-
7
Chest Fly (Machine)
3
-
8
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Plank
3
-
3
Bench Press (Barbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Tricep Dip (Bodyweight)
3
-
7
Chest Fly (Machine)
3
-
8
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Plank
3
-
3
Bench Press (Barbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Tricep Dip (Bodyweight)
3
-
7
Chest Fly (Machine)
3
-
8
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Plank
3
-
3
Bench Press (Barbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Tricep Dip (Bodyweight)
3
-
7
Chest Fly (Machine)
3
-
8
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Plank
3
-
3
Bench Press (Barbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Tricep Dip (Bodyweight)
3
-
7
Chest Fly (Machine)
3
-
8
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Plank
3
-
3
Bench Press (Barbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Tricep Dip (Bodyweight)
3
-
7
Chest Fly (Machine)
3
-
8
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Plank
3
-
3
Bench Press (Barbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Tricep Dip (Bodyweight)
3
-
7
Chest Fly (Machine)
3
-
8
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Plank
3
-
3
Bench Press (Barbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Tricep Dip (Bodyweight)
3
-
7
Chest Fly (Machine)
3
-
8
Lateral Raise (Dumbbell)
3
-
Week 1
1 / 16 Weeks
Day 3
1
Push Up
3 Sets
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2
Plank
3 Sets
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3
Bench Press (Barbell)
3 Sets
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4
Tricep Rope Push Down (Cable)
3 Sets
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5
Seated Shoulder Press (Dumbbell)
3 Sets
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6
Tricep Dip (Bodyweight)
3 Sets
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7
Chest Fly (Machine)
3 Sets
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8
Lateral Raise (Dumbbell)
3 Sets
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Day 2
1
Hip Abductor (Machine)
3 Sets
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2
Hip Adductor (Machine)
3 Sets
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3
Squat (Barbell)
3 Sets
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4
Romanian Deadlift (Barbell)
3 Sets
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5
Leg Press (45 Degrees)
3 Sets
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6
Leg Extension
3 Sets
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7
Leg Curl
3 Sets
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8
Hip Thrust (Machine)
3 Sets
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Day 1
1
Chin-Up (Bodyweight)
3 Sets
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2
Hanging Knee Raise
3 Sets
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3
Barbell Row
3 Sets
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4
Lat Pulldown
3 Sets
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5
Seated Row (Cable)
3 Sets
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6
Single Arm Landmine Row
3 Sets
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7
Preacher Curl (Dumbbell)
3 Sets
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8
Hammer Curl
3 Sets
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