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Ste Fiddy’s Shreddy Kruger Wedding workout

by Frank T.
12 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
    Jul 19, 2025 04:36

Summary

Get ready to sculpt your body and boost your confidence with Ste Fiddy’s Shreddy Kruger Wedding Workout! This 12-week program is designed for those looking to transform their physique with just two sessions a week. Each workout combines effective exercises like Goblet Squats, Push-Ups, and Dumbbell Rows to target all major muscle groups, ensuring a comprehensive approach to strength and conditioning. Perfect for at-home training, this program will have you feeling fit and fabulous for your big day!
Muscle Engagement
Front
Back
MuscleSet
Triceps
16%
Front Delts
13.3%
Middle Delts
13.3%
Abs
9.3%
Upper Back
9.3%
Biceps
9.3%
Chest
6.7%
Quadriceps
5.3%
Lats
5.3%
Glutes
4%
Hamstrings
4%
Adductors
1.3%
Rear Delts
1.3%
Forearms
1.3%
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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
-