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Shreddy 5 Day Custom

by Edward N.
1 athletes joined

Program Description

This is a program suitable for novice through advanced lifters. Relatively low volumes at 10-12 sets per week per muscle group. The program can be used for bulk, cutting or maintenance phases. Sets are to be done near failure unless otherwise stated.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 09, 2023 06:52
  • Last Edited
    Jun 18, 2025 08:51

Summary

Unleash your potential with the Shreddy 5 Day Custom program, designed to sculpt and define your physique over 5 weeks. This comprehensive plan features five workouts each week, focusing on strength training with a variety of exercises targeting all major muscle groups. You'll engage in a mix of dumbbell and machine workouts, ensuring a balanced approach to building muscle and burning fat. Get ready to challenge yourself and achieve the results you've been striving for!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Lat Pulldown (Close Grip)
3
12-15 reps
-
3
Incline Chest Press (Machine)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
12-15 reps
-
5
Lateral Raise (Machine)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Supported Row (Machine)
3
10-15 reps
-
3
Incline Chest Press (Machine)
3
10-15 reps
-
4
Lat Pulldown (Single Arm)
3
10-15 reps
-
5
Lateral Raise (Machine)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Supported Row (Machine)
3
10-15 reps
-
3
Incline Chest Press (Machine)
3
10-15 reps
-
4
Lat Pulldown (Single Arm)
3
10-15 reps
-
5
Lateral Raise (Machine)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Supported Row (Machine)
3
10-15 reps
-
3
Incline Chest Press (Machine)
3
10-15 reps
-
4
Lat Pulldown (Single Arm)
3
10-15 reps
-
5
Lateral Raise (Machine)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Lat Pulldown (Close Grip)
3
12-15 reps
-
3
Incline Chest Press (Machine)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
12-15 reps
-
5
Lateral Raise (Machine)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-10 reps
-
2
Preacher Curl (EZ Bar)
3
8-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Bayesian Curl
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Reverse Flye
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
2
Seated Dumbbell Curl
3
8-10 reps
-
3
Tricep Rope Push Down (Cable)
3
10-15 reps
-
4
Lateral Raise (Machine)
3
8-10 reps
-
5
Bicep Curl (Cable)
3
10-20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-20 reps
-
7
Reverse Flye
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
2
Seated Dumbbell Curl
3
8-10 reps
-
3
Tricep Rope Push Down (Cable)
3
10-15 reps
-
4
Lateral Raise (Machine)
3
8-10 reps
-
5
Bicep Curl (Cable)
3
10-20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-20 reps
-
7
Reverse Flye
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
2
Seated Dumbbell Curl
3
8-10 reps
-
3
Tricep Rope Push Down (Cable)
3
10-15 reps
-
4
Lateral Raise (Machine)
3
8-10 reps
-
5
Bicep Curl (Cable)
3
10-20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-20 reps
-
7
Reverse Flye
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-10 reps
-
2
Preacher Curl (EZ Bar)
3
8-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Bayesian Curl
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Reverse Flye
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
15-20 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
5
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10-15 reps
-
2
Leg Press
3
8-12 reps
-
3
Good Morning
3
10-12 reps
-
4
Leg Extension
2
12-20 reps
-
5
Leg Curl
2
12-20 reps
-
6
Hip Adductor (Machine)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10-15 reps
-
2
Leg Press
3
8-12 reps
-
3
Good Morning
3
10-12 reps
-
4
Leg Extension
2
12-20 reps
-
5
Leg Curl
2
12-20 reps
-
6
Hip Adductor (Machine)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10-15 reps
-
2
Leg Press
3
8-12 reps
-
3
Good Morning
3
10-12 reps
-
4
Leg Extension
2
12-20 reps
-
5
Leg Curl
2
12-20 reps
-
6
Hip Adductor (Machine)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
15-20 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
5
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
15-20 reps
-
6
Incline Curl (Dumbbell)
4
12-15 reps
-
7
Tricep Extension (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Chest Fly (Machine)
3
10-20 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
10-20 reps
-
6
Incline Curl (Dumbbell)
4
10-15 reps
-
7
Tricep Extension (Cable)
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Chest Fly (Machine)
3
10-20 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
10-20 reps
-
6
Incline Curl (Dumbbell)
4
10-15 reps
-
7
Tricep Extension (Cable)
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Chest Fly (Machine)
3
10-20 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
10-20 reps
-
6
Incline Curl (Dumbbell)
4
10-15 reps
-
7
Tricep Extension (Cable)
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
15-20 reps
-
6
Incline Curl (Dumbbell)
4
12-15 reps
-
7
Tricep Extension (Cable)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
15-20 reps
-
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Squat (Barbell)
2
10-12 reps
-
4
Leg Curl
2
15-20 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
-
6
Lat Pulldown (Single Arm)
3
12-15 reps
-
7
Standing Pullover (Cable)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10-15 reps
-
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Hack Squat
2
8-12 reps
-
4
Bulgarian Split Squat (Barbell)
2
10-15 reps
-
5
Leg Curl
2
12-20 reps
-
6
Single Arm Iso Row
3
10-15 reps
-
7
Standing Pullover (Cable)
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10-15 reps
-
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Hack Squat
2
8-12 reps
-
4
Bulgarian Split Squat (Barbell)
2
10-15 reps
-
5
Leg Curl
2
12-20 reps
-
6
Single Arm Iso Row
3
10-15 reps
-
7
Standing Pullover (Cable)
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10-15 reps
-
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Hack Squat
2
8-12 reps
-
4
Bulgarian Split Squat (Barbell)
2
10-15 reps
-
5
Leg Curl
2
12-20 reps
-
6
Single Arm Iso Row
3
10-15 reps
-
7
Standing Pullover (Cable)
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
15-20 reps
-
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Squat (Barbell)
2
10-12 reps
-
4
Leg Curl
2
15-20 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
-
6
Lat Pulldown (Single Arm)
3
12-15 reps
-
7
Standing Pullover (Cable)
2
15-20 reps
-
Week 1
1 / 5 Weeks
Day 2
1
Lateral Raise (Machine)
3 Sets
8-10 Reps
-
2
Preacher Curl (EZ Bar)
3 Sets
8-10 Reps
-
3
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
5
Bayesian Curl
3 Sets
12-15 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
15-20 Reps
-
7
Reverse Flye
2 Sets
15-20 Reps
-
Day 3
1
Seated Calf Raise
3 Sets
15-20 Reps
-
2
Leg Press
3 Sets
8-12 Reps
-
3
Leg Curl
5 Sets
12-15 Reps
-
4
Leg Extension
3 Sets
12-15 Reps
-
5
Hip Adductor (Machine)
2 Sets
15-20 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
2
Pull-Up (Weighted)
3 Sets
6-10 Reps
-
3
Chest Fly (Cable)
3 Sets
12-15 Reps
-
4
Seated Row (Cable)
3 Sets
12-15 Reps
-
5
Lateral Raise (Cable)
3 Sets
15-20 Reps
-
6
Incline Curl (Dumbbell)
4 Sets
12-15 Reps
-
7
Tricep Extension (Cable)
4 Sets
12-15 Reps
-
Day 5
1
Seated Calf Raise
3 Sets
15-20 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
-
3
Squat (Barbell)
2 Sets
10-12 Reps
-
4
Leg Curl
2 Sets
15-20 Reps
-
5
Bulgarian Split Squat (Dumbbell)
2 Sets
12-15 Reps
-
6
Lat Pulldown (Single Arm)
3 Sets
12-15 Reps
-
7
Standing Pullover (Cable)
2 Sets
15-20 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
8-10 Reps
-
2
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
-
3
Incline Chest Press (Machine)
3 Sets
12-15 Reps
-
4
Chest Supported Row (Machine)
3 Sets
12-15 Reps
-
5
Lateral Raise (Machine)
3 Sets
15-20 Reps
-