Program Description
High Volume Shred for stamina and shredded body
Program Overview
- LevelBeginner
- GoalAthletics, Muscle & Sculpting
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout50 minutes
- CreatedAug 28, 2025 08:13
- Last EditedSep 01, 2025 05:05
Summary
Unleash your inner warrior with the Reaper program, a challenging 6-week journey designed to push your limits and sculpt your physique. Committing to 5 days a week, you'll engage in a dynamic mix of barbell, dumbbell, and bodyweight exercises, targeting major muscle groups for maximum strength and endurance. Each session incorporates high-intensity movements like the Bench Press, Deadlift, and Chin-Ups, ensuring you build power while refining your technique. Get ready to transform your body and mindset—it's time to embrace the grind!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13%
Abs
11.5%
Triceps
10.7%
Front Delts
9%
Quadriceps
8.1%
Middle Delts
7.8%
Chest
7.4%
Biceps
7.4%
Glutes
6.3%
Lats
5.6%
Hamstrings
4.4%
Rear Delts
4%
Lower Back
2.2%
Adductors
1.5%
Forearms
1.1%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Tricep Extension (Dumbbell)
5
15 reps
-
3
Squat (Barbell)
5
10 reps
RPE 7
4
Hanging Toes To Bar
5
10 reps
-
5
Tricep Rope Push Down (Cable)
5
10 reps
RPE 6
6
Face Pull
5
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Tricep Extension (Dumbbell)
5
15 reps
-
3
Squat (Barbell)
5
10 reps
RPE 7
4
Hanging Toes To Bar
5
10 reps
-
5
Tricep Rope Push Down (Cable)
5
10 reps
RPE 6
6
Face Pull
5
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Tricep Extension (Dumbbell)
5
15 reps
-
3
Squat (Barbell)
5
10 reps
RPE 7
4
Hanging Toes To Bar
5
10 reps
-
5
Tricep Rope Push Down (Cable)
5
10 reps
RPE 6
6
Face Pull
5
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Tricep Extension (Dumbbell)
5
15 reps
-
3
Squat (Barbell)
5
10 reps
RPE 7
4
Hanging Toes To Bar
5
10 reps
-
5
Tricep Rope Push Down (Cable)
5
10 reps
RPE 6
6
Face Pull
5
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Tricep Extension (Dumbbell)
5
15 reps
-
3
Squat (Barbell)
5
10 reps
RPE 7
4
Hanging Toes To Bar
5
10 reps
-
5
Tricep Rope Push Down (Cable)
5
10 reps
RPE 6
6
Face Pull
5
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Tricep Extension (Dumbbell)
5
15 reps
-
3
Squat (Barbell)
5
10 reps
RPE 7
4
Hanging Toes To Bar
5
10 reps
-
5
Tricep Rope Push Down (Cable)
5
10 reps
RPE 6
6
Face Pull
5
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Chin-Up (Weighted)
5
5 reps
-
3
Abs Crunch (Machine)
5
15 reps
-
4
Shrug (Dumbbell)
5
10 reps
-
5
Upright Row (Barbell)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Chin-Up (Weighted)
5
5 reps
-
3
Abs Crunch (Machine)
5
15 reps
-
4
Shrug (Dumbbell)
5
10 reps
-
5
Upright Row (Barbell)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Chin-Up (Weighted)
5
5 reps
-
3
Abs Crunch (Machine)
5
15 reps
-
4
Shrug (Dumbbell)
5
10 reps
-
5
Upright Row (Barbell)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Chin-Up (Weighted)
5
5 reps
-
3
Abs Crunch (Machine)
5
15 reps
-
4
Shrug (Dumbbell)
5
10 reps
-
5
Upright Row (Barbell)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Chin-Up (Weighted)
5
5 reps
-
3
Abs Crunch (Machine)
5
15 reps
-
4
Shrug (Dumbbell)
5
10 reps
-
5
Upright Row (Barbell)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Chin-Up (Weighted)
5
5 reps
-
3
Abs Crunch (Machine)
5
15 reps
-
4
Shrug (Dumbbell)
5
10 reps
-
5
Upright Row (Barbell)
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Chin-Up (Weighted)
5
10 reps
RPE 10
3
Deadlift (Barbell)
5
10 reps
RPE 8
4
Lateral Raise (Cable)
4
10 reps
RPE 8
5
Incline Curl (Dumbbell)
5
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
5
20 reps
-
7
Hammer Curl (Cable)
5
10 reps
-
8
Lateral Raise (Cable)
5
10 reps
-
9
Landmine Press
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Chin-Up (Weighted)
5
10 reps
RPE 10
3
Deadlift (Barbell)
5
10 reps
RPE 8
4
Lateral Raise (Cable)
4
10 reps
RPE 8
5
Incline Curl (Dumbbell)
5
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
5
20 reps
-
7
Hammer Curl (Cable)
5
10 reps
-
8
Lateral Raise (Cable)
5
10 reps
-
9
Landmine Press
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Chin-Up (Weighted)
5
10 reps
RPE 10
3
Deadlift (Barbell)
5
10 reps
RPE 8
4
Lateral Raise (Cable)
4
10 reps
RPE 8
5
Incline Curl (Dumbbell)
5
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
5
20 reps
-
7
Hammer Curl (Cable)
5
10 reps
-
8
Lateral Raise (Cable)
5
10 reps
-
9
Landmine Press
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Chin-Up (Weighted)
5
10 reps
RPE 10
3
Deadlift (Barbell)
5
10 reps
RPE 8
4
Lateral Raise (Cable)
4
10 reps
RPE 8
5
Incline Curl (Dumbbell)
5
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
5
20 reps
-
7
Hammer Curl (Cable)
5
10 reps
-
8
Lateral Raise (Cable)
5
10 reps
-
9
Landmine Press
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Chin-Up (Weighted)
5
10 reps
RPE 10
3
Deadlift (Barbell)
5
10 reps
RPE 8
4
Lateral Raise (Cable)
4
10 reps
RPE 8
5
Incline Curl (Dumbbell)
5
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
5
20 reps
-
7
Hammer Curl (Cable)
5
10 reps
-
8
Lateral Raise (Cable)
5
10 reps
-
9
Landmine Press
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Chin-Up (Weighted)
5
10 reps
RPE 10
3
Deadlift (Barbell)
5
10 reps
RPE 8
4
Lateral Raise (Cable)
4
10 reps
RPE 8
5
Incline Curl (Dumbbell)
5
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
5
20 reps
-
7
Hammer Curl (Cable)
5
10 reps
-
8
Lateral Raise (Cable)
5
10 reps
-
9
Landmine Press
5
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
-
2
Pull-Up (Weighted)
5
10 reps
-
3
Abs Crunch (Machine)
5
20 reps
-
4
Power Shrug
5
20 reps
-
5
Face Pull
5
20 reps
-
6
Hammer Curl (Cable)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
-
2
Pull-Up (Weighted)
5
10 reps
-
3
Abs Crunch (Machine)
5
20 reps
-
4
Power Shrug
5
20 reps
-
5
Face Pull
5
20 reps
-
6
Hammer Curl (Cable)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
-
2
Pull-Up (Weighted)
5
10 reps
-
3
Abs Crunch (Machine)
5
20 reps
-
4
Power Shrug
5
20 reps
-
5
Face Pull
5
20 reps
-
6
Hammer Curl (Cable)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
-
2
Pull-Up (Weighted)
5
10 reps
-
3
Abs Crunch (Machine)
5
20 reps
-
4
Power Shrug
5
20 reps
-
5
Face Pull
5
20 reps
-
6
Hammer Curl (Cable)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
-
2
Pull-Up (Weighted)
5
10 reps
-
3
Abs Crunch (Machine)
5
20 reps
-
4
Power Shrug
5
20 reps
-
5
Face Pull
5
20 reps
-
6
Hammer Curl (Cable)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
-
2
Pull-Up (Weighted)
5
10 reps
-
3
Abs Crunch (Machine)
5
20 reps
-
4
Power Shrug
5
20 reps
-
5
Face Pull
5
20 reps
-
6
Hammer Curl (Cable)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
5
10 reps
-
2
Incline Bench Press (Smith Machine)
5
10 reps
-
3
Abs Crunch (Weighted)
5
20 reps
-
4
Tricep Dip (Bodyweight)
5
10 reps
-
5
Squat (Smith Machine)
5
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
5
10 reps
-
2
Incline Bench Press (Smith Machine)
5
10 reps
-
3
Abs Crunch (Weighted)
5
20 reps
-
4
Tricep Dip (Bodyweight)
5
10 reps
-
5
Squat (Smith Machine)
5
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
5
10 reps
-
2
Incline Bench Press (Smith Machine)
5
10 reps
-
3
Abs Crunch (Weighted)
5
20 reps
-
4
Tricep Dip (Bodyweight)
5
10 reps
-
5
Squat (Smith Machine)
5
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
5
10 reps
-
2
Incline Bench Press (Smith Machine)
5
10 reps
-
3
Abs Crunch (Weighted)
5
20 reps
-
4
Tricep Dip (Bodyweight)
5
10 reps
-
5
Squat (Smith Machine)
5
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
5
10 reps
-
2
Incline Bench Press (Smith Machine)
5
10 reps
-
3
Abs Crunch (Weighted)
5
20 reps
-
4
Tricep Dip (Bodyweight)
5
10 reps
-
5
Squat (Smith Machine)
5
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
5
10 reps
-
2
Incline Bench Press (Smith Machine)
5
10 reps
-
3
Abs Crunch (Weighted)
5
20 reps
-
4
Tricep Dip (Bodyweight)
5
10 reps
-
5
Squat (Smith Machine)
5
5 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)5 Sets
5 Reps
@8.5
2
Tricep Extension (Dumbbell)5 Sets
15 Reps
-
3
Squat (Barbell)5 Sets
10 Reps
@7
4
Hanging Toes To Bar5 Sets
10 Reps
-
5
Tricep Rope Push Down (Cable)5 Sets
10 Reps
@6
6
Face Pull5 Sets
10 Reps
@6
Day 2
1
Deadlift (Barbell)5 Sets
5 Reps
-
2
Chin-Up (Weighted)5 Sets
5 Reps
-
3
Abs Crunch (Machine)5 Sets
15 Reps
-
4
Shrug (Dumbbell)5 Sets
10 Reps
-
5
Upright Row (Barbell)5 Sets
10 Reps
@8
Day 3
1
Overhead Press (Barbell)5 Sets
5 Reps
-
2
Chin-Up (Weighted)5 Sets
10 Reps
@10
3
Deadlift (Barbell)5 Sets
10 Reps
@8
4
Lateral Raise (Cable)4 Sets
10 Reps
@8
5
Incline Curl (Dumbbell)5 Sets
10 Reps
-
6
Reverse Abs Crunch (Bodyweight)5 Sets
20 Reps
-
7
Hammer Curl (Cable)5 Sets
10 Reps
-
8
Lateral Raise (Cable)5 Sets
10 Reps
-
9
Landmine Press5 Sets
5 Reps
-
Day 4
1
Deadlift (Barbell)5 Sets
10 Reps
-
2
Pull-Up (Weighted)5 Sets
10 Reps
-
3
Abs Crunch (Machine)5 Sets
20 Reps
-
4
Power Shrug5 Sets
20 Reps
-
5
Face Pull5 Sets
20 Reps
-
6
Hammer Curl (Cable)5 Sets
10 Reps
-
Day 5
1
Close Grip Bench Press (Smith Machine)5 Sets
10 Reps
-
2
Incline Bench Press (Smith Machine)5 Sets
10 Reps
-
3
Abs Crunch (Weighted)5 Sets
20 Reps
-
4
Tricep Dip (Bodyweight)5 Sets
10 Reps
-
5
Squat (Smith Machine)5 Sets
5 Reps
-