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Shredder v2

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Program Description

Hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 06, 2025 04:59
  • Last Edited
    Jul 10, 2025 01:18

Summary

Transform your physique with Shredder v2, a dynamic 5-week program designed to sculpt and define your body. Comprising five training days each week, this program focuses on upper and lower body strength, incorporating a variety of exercises such as Incline Bench Press, Safety Bar Squats, and Pull-Ups. With a blend of high-intensity workouts and targeted muscle engagement, you'll maximize fat loss while building lean muscle. Get ready to push your limits and achieve the shredded look you've been aiming for!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.9%
Quadriceps
9.3%
Triceps
9.1%
Lats
8.5%
Hamstrings
8.5%
Chest
8.1%
Abs
7.5%
Front Delts
7.3%
Glutes
6.7%
Biceps
5.9%
Middle Delts
5.3%
Calves
4%
Adductors
2%
Lower Back
2%
Abductors
2%
Rear Delts
1.6%
Forearms
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
5-7 reps
5-7 reps
RPE 8
RPE 9
2
Chest Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
1
1
5-7 reps
5-7 reps
RPE 8
RPE 10
4
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Lu Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
5-7 reps
5-7 reps
RPE 8
RPE 9
2
Chest Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
1
1
5-7 reps
5-7 reps
RPE 8
RPE 10
4
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Lu Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
5-7 reps
5-7 reps
RPE 8
RPE 9
2
Chest Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
1
1
5-7 reps
5-7 reps
RPE 8
RPE 10
4
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Lu Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
5-7 reps
5-7 reps
RPE 8
RPE 9
2
Chest Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
1
1
5-7 reps
5-7 reps
RPE 8
RPE 10
4
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Lu Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
5-7 reps
5-7 reps
RPE 8
RPE 9
2
Chest Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
1
1
5-7 reps
5-7 reps
RPE 8
RPE 10
4
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Lu Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Safety Bar Squat
1
1
5-7 reps
5-7 reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
8-10 reps
RPE 10
6
Abs Crunch (Machine)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Safety Bar Squat
1
1
5-7 reps
5-7 reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
8-10 reps
RPE 10
6
Abs Crunch (Machine)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Safety Bar Squat
1
1
5-7 reps
5-7 reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
8-10 reps
RPE 10
6
Abs Crunch (Machine)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Safety Bar Squat
1
1
5-7 reps
5-7 reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
8-10 reps
RPE 10
6
Abs Crunch (Machine)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Safety Bar Squat
1
1
5-7 reps
5-7 reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
8-10 reps
RPE 10
6
Abs Crunch (Machine)
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Preacher Curl Machine
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Kelso Shrug
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Seated Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Preacher Curl Machine
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Kelso Shrug
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Seated Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Preacher Curl Machine
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Kelso Shrug
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Seated Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Preacher Curl Machine
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Kelso Shrug
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Seated Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Preacher Curl Machine
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Kelso Shrug
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Seated Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
5-7 reps
5-7 reps
RPE 9
RPE 10
2
Push Up (Weighted)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 10
6
Abs Crunch (Machine)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
5-7 reps
5-7 reps
RPE 9
RPE 10
2
Push Up (Weighted)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 10
6
Abs Crunch (Machine)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
5-7 reps
5-7 reps
RPE 9
RPE 10
2
Push Up (Weighted)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 10
6
Abs Crunch (Machine)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
5-7 reps
5-7 reps
RPE 9
RPE 10
2
Push Up (Weighted)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 10
6
Abs Crunch (Machine)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
5-7 reps
5-7 reps
RPE 9
RPE 10
2
Push Up (Weighted)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 10
6
Abs Crunch (Machine)
2
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
4-6 reps
RPE 9
2
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 9
3
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
8-10 reps
RPE 10
6
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
4-6 reps
RPE 9
2
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 9
3
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
8-10 reps
RPE 10
6
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
4-6 reps
RPE 9
2
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 9
3
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
8-10 reps
RPE 10
6
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
4-6 reps
RPE 9
2
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 9
3
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
8-10 reps
RPE 10
6
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
4-6 reps
RPE 9
2
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 9
3
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
8-10 reps
RPE 10
6
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
5-7 Reps
5-7 Reps
@8
@9
2
Chest Fly (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Pull-Up (Neutral Grip, Weighted)
1 Set
1 Set
5-7 Reps
5-7 Reps
@8
@10
4
Pendlay Row
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Bayesian Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
7
Lu Raise
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
Day 2
1
Lying Leg Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@10
2
Safety Bar Squat
1 Set
1 Set
5-7 Reps
5-7 Reps
@8
@9
3
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Calf Raise (Leg Press)
2 Sets
8-10 Reps
@10
6
Abs Crunch (Machine)
2 Sets
8-10 Reps
@9
Day 3
1
Wide Grip Lat Pulldown
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Preacher Curl Machine
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
3
Chest Supported Row (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Kelso Shrug
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Seated Row (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Hammer Curl (Dumbbell)
1 Set
6-10 Reps
@10
Day 4
1
Chest Press (Machine)
1 Set
1 Set
5-7 Reps
5-7 Reps
@9
@10
2
Push Up (Weighted)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Lateral Raise (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Overhead Tricep Extension (Cable)
1 Set
8-10 Reps
@10
6
Abs Crunch (Machine)
2 Sets
8-10 Reps
@9
Day 5
1
Deadlift (Smith Machine)
1 Set
4-6 Reps
@9
2
Walking Lunge (Dumbbell)
2 Sets
8-10 Reps
@9
3
Leg Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Calf Raise (Leg Press)
2 Sets
8-10 Reps
@10
6
Hip Abductor (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10