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The Power Shredder

Crush the limits. Shred Fat. Build Power

Thibault A.· Oct 2024

3athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

5 days

Level

Advanced

Goal

Muscle, Women's, Strength

Equipment

Full Gym

Session length

60 min

The Power Shredder is a 12-week, split-style workout program designed to maximize strength, hypertrophy, and definition. It combines powerlifting techniques with high-rep hypertrophy and targeted multi-angle exercises to hit every muscle group efficiently. Each workout starts with a compound lift at low reps for strength, followed by a 10/8/6/20 rep scheme for sarcoplasmic hypertrophy, and finishes with bi- or tri-sets to ensure full muscle activation. Abdominal workouts are strategically placed throughout the week to ensure core development and aesthetics. This program is ideal for those who want to build a powerful physique with well-defined muscle groups while pushing through personal limits. Get ready to shred fat and build muscle!

Who it's for

Advanced athletes looking to push past plateaus

Athletes focused on gaining both size and strength

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Quadriceps

10.8%

Triceps

9.9%

Front Delts

9.7%

Glutes

9.3%

Hamstrings

8.6%

Calves

7.5%

Chest

7.5%

Upper Back

6.7%

Biceps

6.6%

Middle Delts

6.1%

Lats

3.8%

Lower Back

3.5%

Adductors

2.9%

Abs

2.6%

Rear Delts

1.7%

Forearms

1.5%

Abductors

1.4%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Bench Press (Barbell)	5	5 reps	@8
2	Decline Bench Press (Barbell)	1	10 reps	@7
		1	8 reps	@7
		1	6 reps	@7
		1	20 reps	@7
3	Incline Bench Press (Dumbbell)	3	21 reps	@7
Superset
4A	Low Cable Fly	3	10 reps	@7
4B	Mid Cable Fly	3	10 reps	@7
4C	High Cable Fly	3	10 reps	@7
5	Hammer Curl	1	10 reps	@7
		1	8 reps	@7
		1	6 reps	@7
		1	20 reps	@7
6	Bicep Curl (Cable)	4	21 reps	@7

#	Exercise	Sets	Reps	Intensity
1	Deadlift (Barbell)	5	5 reps	@8
2	Seated Row (Cable)	1	10 reps	@7
		1	8 reps	@7
		1	6 reps	@7
		1	20 reps	@7
3	High Row	3	21 reps	@7
4	Chest Supported Row (Dumbbell)	3	30 reps	@7
5	Bench Press (Close Grip)	1	10 reps	@7
		1	8 reps	@7
		1	6 reps	@7
		1	20 reps	@7
6	Tricep Rope Push Down (Cable)	4	21 reps	@7

#	Exercise	Sets	Reps	Intensity
1	Front Squat (Barbell)	5	5 reps	@8
2	Bulgarian Split Squat (Dumbbell)	1	10 reps	@7
		1	8 reps	@7
		1	6 reps	@7
		1	20 reps	@7
3	Sumo Deadlift (Dumbbell)	3	21 reps	@7
4	Leg Extension	3	30 reps	@7
5	Seated Calf Raise	1	10 reps	@7
		1	8 reps	@7
		1	6 reps	@7
		1	20 reps	@7
6	Standing Calf Raise	4	21 reps	@7

#	Exercise	Sets	Reps	Intensity
1	Seated Military Press (Smith Machine)	6	5 reps	@8
2	Upright Row (Cable)	1	10 reps	@7
		1	8 reps	@7
		1	6 reps	@7
		1	20 reps	@7
3	Front Raise	3	21 reps	@7
4	Lateral Raise (Cable)	3	21 reps	@7
5	Rear Delt Fly (Dumbbell)	3	30 reps	@7
Superset
6A	V-Handle Tricep Pushdown (Cable)	3	10 reps	@7
6B	Bicep Curl (Dumbbell)	3	10 reps	@7

#	Exercise	Sets	Reps	Intensity
1	Sumo Deadlift (Barbell)	5	5 reps	@8
2	Lying Leg Curl	1	10 reps	@7
		1	8 reps	@7
		1	6 reps	@7
		1	20 reps	@7
3	Romanian Deadlift (Dumbbell)	3	21 reps	@7
Superset
4A	Hip Abductor (Machine)	3	10 reps	@7
4B	Hip Adductor (Machine)	3	10 reps	@7
5	Standing Calf Raise	1	10 reps	@7
		1	8 reps	@7
		1	6 reps	@7
		1	20 reps	@7
6	Calf Raise (Leg Press)	4	21 reps	@7

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, The Power Shredder is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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.

The Power Shredder is structured around 5 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

The Power Shredder 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

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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