Shred Summer
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 6–8 reps | @8 |
| Superset | ||||
| 2A | Leg Extension | 4 | 6–8 reps | @8 |
| 2B | Leg Curl | 4 | 6–8 reps | @8 |
| Superset | ||||
| 3A | Sit Up | 2 | — | — |
| 3B | Russian Twist (Dumbbell) | 2 | — | — |
| 3C | Lying Leg Raise | 2 | — | — |
| 3D | Oblique Crunch | 2 | — | — |
| 4 | Run | 1 | undefined min | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 12 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 1 | 6 reps | @8 | ||
| Superset | ||||
| 2A | Chest Fly (Cable) | 4 | 6–8 reps | — |
| 2B | Straight Arm Pulldown | 4 | 6–8 reps | — |
| 3 | Incline Bench Press (Barbell) | 1 | 12 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 1 | 6 reps | @8 | ||
| Superset | ||||
| 4A | Lat Pulldown | 4 | 6–8 reps | @8 |
| 4B | Barbell Row | 4 | 6–8 reps | @8 |
| Superset | ||||
| 5A | Push Up | 2 | AMRAP | — |
| 5B | Pull-Up (Bodyweight) | 2 | AMRAP | — |
| Superset | ||||
| 6A | Jump Rope | 3 | 0.5 min | — |
| 6B | Mountain Climber | 3 | 0.5 min | — |
| 6C | Burpee | 3 | 0.5 min | — |
| 6D | Plank | 3 | 0.5 min | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Preacher Curl (Barbell) | 4 | 6–8 reps | @8 |
| 1B | Skull Crusher (Barbell) | 4 | 6–8 reps | @8 |
| Superset | ||||
| 2A | Overhead Press (Barbell) | 3 | 6–8 reps | @8 |
| 2B | Front Raise | 3 | 6–8 reps | @8 |
| 2C | Lateral Raise (Cable) | 3 | 6–8 reps | @8 |
| Superset | ||||
| 3A | Incline Curl (Dumbbell) | 4 | 6–8 reps | @8 |
| 3B | Straight Arm Pulldown | 4 | 6–8 reps | @8 |
| 4 | Row Machine | 1 | 20 min | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Front Squat (Barbell) | 3 | 10–12 reps | @7 |
| Superset | ||||
| 2A | Leg Extension | 3 | 10–12 reps | @6 |
| 2B | Leg Curl | 3 | 10–12 reps | @6 |
| Superset | ||||
| 3A | 100m Sprint | 3 | undefined min | — |
| 3B | 200m Sprint | 3 | undefined min | — |
| 3C | 400m Sprint | 3 | undefined min | — |
| 3D | 200m Sprint | 3 | undefined min | — |
| 3E | 100m Sprint | 3 | undefined min | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 3 | 10–12 reps | @8 |
| 2 | Incline Bench Press (Dumbbell) | 3 | 10–12 reps | @8 |
| Superset | ||||
| 3A | Lat Pulldown | 3 | 10–12 reps | — |
| 3B | Seated Row (Cable) | 3 | 10–12 reps | @7 |
| Superset | ||||
| 4A | Dip (Bodyweight) | 3 | AMRAP | — |
| 4B | Good Morning | 3 | 1 min | @7 |
| Superset | ||||
| 5A | Jump Rope | 3 | 1 min | — |
| 5B | Mountain Climber | 3 | 1 min | — |
| 5C | Burpee | 3 | 1 min | — |
| 5D | Plank | 3 | 1 min | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Preacher Curl (EZ Bar) | 3 | 10–12 reps | — |
| 1B | Tricep Rope Push Down (Cable) | 3 | 10–12 reps | @7 |
| Superset | ||||
| 2A | Seated Shoulder Press (Dumbbell) | 2 | 10–12 reps | — |
| 2B | Rear Delt Fly (Machine) | 2 | 10–12 reps | @7 |
| 2C | Lateral Raise (Cable) | 2 | 10–12 reps | — |
| 2D | Front Raise | 2 | 10–12 reps | @7 |
| Superset | ||||
| 3A | Bicep Curl (Cable) | 3 | 10–12 reps | @7 |
| 3B | Single Arm Tricep Extension (Cable) | 3 | 10–12 reps | @7 |
| 4 | Mountain Bike | 1 | — | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Swim | 1 | undefined min |
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, Shred Summer 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 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.
Shred Summer is structured around 7 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.
Shred Summer 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
