Sadik Shred
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Hanging Leg Raise | 3 | 0 reps | @10 |
| 1B | Plank | 3 | 1 min | — |
| 1C | Mountain Climber | 3 | 1 min | — |
| 1D | Abs Crunch (Bodyweight) | 3 | 1 min | — |
| Superset | ||||
| 2A | Shoulder Press (Machine) | 4 | 16 reps | — |
| 2B | Leg Extension | 4 | 16 reps | — |
| Superset | ||||
| 3A | Chest Press (Machine) | 4 | 16 reps | — |
| 3B | Seated Calf Raise | 4 | 16 reps | — |
| Superset | ||||
| 4A | Seated Row (Machine) | 4 | 16 reps | — |
| 4B | Leg Curl | 4 | 16 reps | — |
| Superset | ||||
| 5A | Squat (Bodyweight) | 4 | 16 reps | — |
| 5B | Burpee | 4 | 16 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Cable Crunch | 3 | 1 min |
| 1B | Hanging Toes To Bar | 3 | 1 min |
| 1C | Hanging Leg Raise | 3 | 1 min |
| 1D | Plank | 3 | 1 min |
| Superset | |||
| 2A | Incline Bench Press (Dumbbell) | 4 | AMRAP |
| 2B | Dumbbell Row | 4 | AMRAP |
| Superset | |||
| 3A | Squat (Barbell) | 4 | AMRAP |
| 3B | Deadlift (Dumbbell) | 4 | AMRAP |
| Superset | |||
| 4A | Standing Barbell Shoulder Press | 4 | AMRAP |
| 4B | Wide Grip Pull-Up | 4 | AMRAP |
| Superset | |||
| 5A | Leg Press | 4 | AMRAP |
| 5B | Hamstring Curl | 4 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Russian Twist | 3 | 1 min |
| 1B | Leg Raise (Captain's Chair) | 3 | 1 min |
| 1C | Hanging Bicycle kicks | 3 | 1 min |
| 1D | Abs Crunch (Bodyweight) | 3 | 1 min |
| 2 | Mountain Climber | 4 | 0.2 min |
| 3 | Close Stance Clap Push-up | 4 | 0.2 min |
| 4 | Bear Crawl | 4 | 0.2 min |
| 5 | Medicine Ball push-up | 4 | 0.2 min |
| 6 | Burpee | 4 | 0.2 min |
| 7 | Pull-Up (Bodyweight) | 4 | 0.5 min |
| 8 | Med Ball Slam | 4 | 0.5 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Hanging Leg Raise | 3 | AMRAP |
| 1B | Plank | 3 | 1 min |
| 1C | Mountain Climber | 3 | 1 min |
| 1D | Abs Crunch (Bodyweight) | 3 | 1 min |
| 2 | Chest Fly (Machine) | 2 | 10 reps |
| 3 | Seated Bent Arm Machine Fly | 2 | 12 reps |
| 4 | Bench Press (Dumbbell) | 2 | 20 reps |
| 5 | Single Arm Cable Fly | 2 | 13 reps |
| Superset | |||
| 6A | Incline Cable Fly | 6 | 10 reps |
| 6B | Flat Cable Fly | 6 | 10 reps |
| 6C | Decline Cable Fly | 6 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Russian Twist | 3 | 1 min |
| 1B | Leg Raise (Captain's Chair) | 3 | 1 min |
| 1C | Hanging Bicycle kicks | 3 | 1 min |
| 1D | Abs Crunch (Bodyweight) | 3 | 1 min |
| Superset | |||
| 2A | Chest Fly (Dumbbell) | 4 | AMRAP |
| 2B | Rear Delt Fly (Dumbbell) | 4 | AMRAP |
| Superset | |||
| 3A | Leg Curl | 4 | AMRAP |
| 3B | Leg Extension | 4 | AMRAP |
| Superset | |||
| 4A | Bicep Curl (Barbell) | 4 | AMRAP |
| 4B | Skull Crusher | 4 | AMRAP |
| Superset | |||
| 5A | Hack Squat | 4 | AMRAP |
| 5B | Front Squat (Barbell) | 4 | AMRAP |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Sadik Shred is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 weeks are fully unlocked.
This program is built around a garage 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.
Sadik Shred 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Sadik Shred 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
