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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!
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4.8 Stars with 10, 000+ Ratings
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