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Ste Fiddy’s Shreddy Kruger Wedding workout

by Frank T.
5 athletes joined

Program Description

Get ripped, bitch! 3 sets, 90 seconds rest between sets. Appreciate there’s not much flexibility on load but aim for approaching failure, so 1-2 reps left in the tank.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 03, 2024 08:26
  • Last Edited
    Sep 18, 2024 07:09
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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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Push Up
3
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
10-15 reps
7
Tricep Extension (Cable)
3
10-15 reps
8
Sit Up
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Push Up
3
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
10-15 reps
7
Tricep Extension (Cable)
3
10-15 reps
8
Sit Up
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Push Up
3
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
10-15 reps
7
Tricep Extension (Cable)
3
10-15 reps
8
Sit Up
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Push Up
3
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
10-15 reps
7
Tricep Extension (Cable)
3
10-15 reps
8
Sit Up
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Push Up
3
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
10-15 reps
7
Tricep Extension (Cable)
3
10-15 reps
8
Sit Up
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Push Up
3
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
10-15 reps
7
Tricep Extension (Cable)
3
10-15 reps
8
Sit Up
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Push Up
3
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
10-15 reps
7
Tricep Extension (Cable)
3
10-15 reps
8
Sit Up
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Push Up
3
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
10-15 reps
7
Tricep Extension (Cable)
3
10-15 reps
8
Sit Up
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Push Up
3
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
10-15 reps
7
Tricep Extension (Cable)
3
10-15 reps
8
Sit Up
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Push Up
3
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
10-15 reps
7
Tricep Extension (Cable)
3
10-15 reps
8
Sit Up
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Push Up
3
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
10-15 reps
7
Tricep Extension (Cable)
3
10-15 reps
8
Sit Up
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Push Up
3
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
10-15 reps
7
Tricep Extension (Cable)
3
10-15 reps
8
Sit Up
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Push Up
3
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
10-15 reps
7
Tricep Extension (Cable)
3
10-15 reps
8
Sit Up
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Push Up
3
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
10-15 reps
7
Tricep Extension (Cable)
3
10-15 reps
8
Sit Up
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Push Up
3
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
10-15 reps
7
Tricep Extension (Cable)
3
10-15 reps
8
Sit Up
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Push Up
3
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
10-15 reps
7
Tricep Extension (Cable)
3
10-15 reps
8
Sit Up
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Push Up
3
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
10-15 reps
7
Tricep Extension (Cable)
3
10-15 reps
8
Sit Up
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Push Up
3
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
10-15 reps
7
Tricep Extension (Cable)
3
10-15 reps
8
Sit Up
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Push Up
3
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
10-15 reps
7
Tricep Extension (Cable)
3
10-15 reps
8
Sit Up
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Push Up
3
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
10-15 reps
7
Tricep Extension (Cable)
3
10-15 reps
8
Sit Up
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Push Up
3
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
10-15 reps
7
Tricep Extension (Cable)
3
10-15 reps
8
Sit Up
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Push Up
3
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
10-15 reps
7
Tricep Extension (Cable)
3
10-15 reps
8
Sit Up
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Push Up
3
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
10-15 reps
7
Tricep Extension (Cable)
3
10-15 reps
8
Sit Up
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Push Up
3
AMRAP
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
10-15 reps
7
Tricep Extension (Cable)
3
10-15 reps
8
Sit Up
3
AMRAP
Week 1
1 / 12 Weeks
Day 1
1
Goblet Squat
3 Sets
8-12 Reps
2
Push Up
3 Sets
AMRAP
3
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
7
Tricep Extension (Cable)
3 Sets
10-15 Reps
8
Sit Up
3 Sets
AMRAP
Day 2
1
Goblet Squat
3 Sets
8-12 Reps
2
Push Up
3 Sets
AMRAP
3
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
7
Tricep Extension (Cable)
3 Sets
10-15 Reps
8
Sit Up
3 Sets
AMRAP