Shred2saga
Transform your body and unleash your potential in 16 weeks—commit to the journey and watch your hard work turn into results with Shred2saga.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push Up | 3 | 0 reps |
| 2 | Plank | 3 | 0 min |
| 3 | Bench Press (Barbell) | 3 | 0 reps |
| 4 | Tricep Rope Push Down (Cable) | 3 | 0 reps |
| 5 | Seated Shoulder Press (Dumbbell) | 3 | 0 reps |
| 6 | Tricep Dip (Bodyweight) | 3 | 0 reps |
| 7 | Chest Fly (Machine) | 3 | 0 reps |
| 8 | Lateral Raise (Dumbbell) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Abductor (Machine) | 3 | 0 reps |
| 2 | Hip Adductor (Machine) | 3 | 0 reps |
| 3 | Squat (Barbell) | 3 | 0 reps |
| 4 | Romanian Deadlift (Barbell) | 3 | 0 reps |
| 5 | Leg Press (45 Degrees) | 3 | 0 reps |
| 6 | Leg Extension | 3 | 0 reps |
| 7 | Leg Curl | 3 | 0 reps |
| 8 | Hip Thrust (Machine) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chin-Up (Bodyweight) | 3 | 0 reps |
| 2 | Hanging Knee Raise | 3 | 0 reps |
| 3 | Barbell Row | 3 | 0 reps |
| 4 | Lat Pulldown | 3 | 0 reps |
| 5 | Seated Row (Cable) | 3 | 0 reps |
| 6 | Single Arm Landmine Row | 3 | 0 reps |
| 7 | Preacher Curl (Dumbbell) | 3 | 0 reps |
| 8 | Hammer Curl | 3 | 0 reps |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Shred2saga is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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 70 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.
Shred2saga is structured around 3 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Shred2saga 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
