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Ash’s Shredded Bod

by Ashlyn Grillo

Program Description

Shredded bod

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    30 minutes
  • Created
    Dec 09, 2024 12:17
  • Last Edited
    Jun 18, 2025 08:03

Summary

Transform your physique with Ash’s Shredded Bod, a comprehensive 16-week program designed for serious lifters. Committing just four days a week, you’ll engage in a mix of compound and isolation exercises that target all major muscle groups, ensuring balanced strength and definition. From barbell squats to cable kickbacks, each session is strategically crafted to maximize fat loss while building lean muscle. Get ready to push your limits and unveil the shredded body you’ve always wanted!
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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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
8 reps
-
-
2
Glute Kickback (Cable)
1
2
12 reps
14 reps
-
-
3
Bulgarian Split Squat (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
2
8 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
8 reps
-
-
2
Glute Kickback (Cable)
1
2
12 reps
14 reps
-
-
3
Bulgarian Split Squat (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
2
8 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
8 reps
-
-
2
Glute Kickback (Cable)
1
2
12 reps
14 reps
-
-
3
Bulgarian Split Squat (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
2
8 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
8 reps
-
-
2
Glute Kickback (Cable)
1
2
12 reps
14 reps
-
-
3
Bulgarian Split Squat (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
2
8 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
8 reps
-
-
2
Glute Kickback (Cable)
1
2
12 reps
14 reps
-
-
3
Bulgarian Split Squat (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
2
8 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
8 reps
-
-
2
Glute Kickback (Cable)
1
2
12 reps
14 reps
-
-
3
Bulgarian Split Squat (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
2
8 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
8 reps
-
-
2
Glute Kickback (Cable)
1
2
12 reps
14 reps
-
-
3
Bulgarian Split Squat (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
2
8 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
8 reps
-
-
2
Glute Kickback (Cable)
1
2
12 reps
14 reps
-
-
3
Bulgarian Split Squat (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
2
8 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
8 reps
-
-
2
Glute Kickback (Cable)
1
2
12 reps
14 reps
-
-
3
Bulgarian Split Squat (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
2
8 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
8 reps
-
-
2
Glute Kickback (Cable)
1
2
12 reps
14 reps
-
-
3
Bulgarian Split Squat (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
2
8 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
8 reps
-
-
2
Glute Kickback (Cable)
1
2
12 reps
14 reps
-
-
3
Bulgarian Split Squat (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
2
8 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
8 reps
-
-
2
Glute Kickback (Cable)
1
2
12 reps
14 reps
-
-
3
Bulgarian Split Squat (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
2
8 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
8 reps
-
-
2
Glute Kickback (Cable)
1
2
12 reps
14 reps
-
-
3
Bulgarian Split Squat (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
2
8 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
8 reps
-
-
2
Glute Kickback (Cable)
1
2
12 reps
14 reps
-
-
3
Bulgarian Split Squat (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
2
8 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
8 reps
-
-
2
Glute Kickback (Cable)
1
2
12 reps
14 reps
-
-
3
Bulgarian Split Squat (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
2
8 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
8 reps
-
-
2
Glute Kickback (Cable)
1
2
12 reps
14 reps
-
-
3
Bulgarian Split Squat (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
2
8 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
12 reps
15 reps
-
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
12 reps
15 reps
-
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
12 reps
15 reps
-
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
12 reps
15 reps
-
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
12 reps
15 reps
-
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
12 reps
15 reps
-
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
12 reps
15 reps
-
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
12 reps
15 reps
-
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
12 reps
15 reps
-
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
12 reps
15 reps
-
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
12 reps
15 reps
-
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
12 reps
15 reps
-
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
12 reps
15 reps
-
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
12 reps
15 reps
-
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
12 reps
15 reps
-
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
12 reps
15 reps
-
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
12 reps
-
-
2
Lateral Raise (Cable)
1
2
12 reps
15 reps
-
-
3
V-Up
3
10 reps
-
4
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
12 reps
-
-
2
Lateral Raise (Cable)
1
2
12 reps
15 reps
-
-
3
V-Up
3
10 reps
-
4
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
12 reps
-
-
2
Lateral Raise (Cable)
1
2
12 reps
15 reps
-
-
3
V-Up
3
10 reps
-
4
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
12 reps
-
-
2
Lateral Raise (Cable)
1
2
12 reps
15 reps
-
-
3
V-Up
3
10 reps
-
4
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
12 reps
-
-
2
Lateral Raise (Cable)
1
2
12 reps
15 reps
-
-
3
V-Up
3
10 reps
-
4
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
12 reps
-
-
2
Lateral Raise (Cable)
1
2
12 reps
15 reps
-
-
3
V-Up
3
10 reps
-
4
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
12 reps
-
-
2
Lateral Raise (Cable)
1
2
12 reps
15 reps
-
-
3
V-Up
3
10 reps
-
4
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
12 reps
-
-
2
Lateral Raise (Cable)
1
2
12 reps
15 reps
-
-
3
V-Up
3
10 reps
-
4
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
12 reps
-
-
2
Lateral Raise (Cable)
1
2
12 reps
15 reps
-
-
3
V-Up
3
10 reps
-
4
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
12 reps
-
-
2
Lateral Raise (Cable)
1
2
12 reps
15 reps
-
-
3
V-Up
3
10 reps
-
4
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
12 reps
-
-
2
Lateral Raise (Cable)
1
2
12 reps
15 reps
-
-
3
V-Up
3
10 reps
-
4
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
12 reps
-
-
2
Lateral Raise (Cable)
1
2
12 reps
15 reps
-
-
3
V-Up
3
10 reps
-
4
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
12 reps
-
-
2
Lateral Raise (Cable)
1
2
12 reps
15 reps
-
-
3
V-Up
3
10 reps
-
4
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
12 reps
-
-
2
Lateral Raise (Cable)
1
2
12 reps
15 reps
-
-
3
V-Up
3
10 reps
-
4
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
12 reps
-
-
2
Lateral Raise (Cable)
1
2
12 reps
15 reps
-
-
3
V-Up
3
10 reps
-
4
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
12 reps
-
-
2
Lateral Raise (Cable)
1
2
12 reps
15 reps
-
-
3
V-Up
3
10 reps
-
4
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Sets
6 Reps
8 Reps
-
-
2
Glute Kickback (Cable)
1 Set
2 Sets
12 Reps
14 Reps
-
-
3
Bulgarian Split Squat (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Hip Thrust (Barbell)
1 Set
2 Sets
8 Reps
10 Reps
-
-
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
12 Reps
15 Reps
-
-
3
Bicep Curl (Cable)
3 Sets
12 Reps
-
4
Tricep Extension (Cable)
3 Sets
12 Reps
-
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
10 Reps
12 Reps
-
-
2
Lateral Raise (Cable)
1 Set
2 Sets
12 Reps
15 Reps
-
-
3
V-Up
3 Sets
10 Reps
-
4
Plank
2 Sets
1 mins
-
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
2
Goblet Squat
3 Sets
10 Reps
-
3
Glute Kickback (Cable)
3 Sets
15 Reps
-