The Shark

by Diego G.

Program Description

Program Overview

Level
Intermediate
Goal
Athletics, Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
20 minutes
Created
May 31, 2024 08:03
Last Edited
Jun 18, 2025 07:45

Summary

Dive into "The Shark," a dynamic 4-week program designed to elevate your strength and sculpt your physique with just two training days per week. This program focuses on targeted upper and lower body workouts, utilizing a mix of supersets and compound movements to maximize your gains. Each session is crafted to challenge your muscles, enhance endurance, and promote overall fitness, making it perfect for those looking to push their limits efficiently. Get ready to unleash your inner strength and make waves in the gym!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

Day 1

Pec Deck (Machine)

6-10 reps

RPE 10

Chest Press (Machine)

5-10 reps

RPE 10

Pec Deck (Machine)

6-10 reps

RPE 10

Chest Press (Machine)

5-10 reps

RPE 10

Bent Over Row (Barbell)

5-8 reps

RPE 10

Lat Pulldown (Close Grip)

6-10 reps

RPE 10

Day 1

Leg Extension

8-15 reps

RPE 10

Leg Press

5-12 reps

RPE 10

Leg Extension

8-15 reps

RPE 10

Leg Press

5-12 reps

RPE 10

Deadlift (Barbell)

5-8 reps

RPE 10

Hip Thrust (Barbell)

5-10 reps

RPE 10

Day 1

Pec Deck (Machine)

6-10 reps

RPE 10

Incline Chest Press (Machine)

5-10 reps

RPE 10

Pec Deck (Machine)

6-10 reps

RPE 10

Incline Chest Press (Machine)

5-10 reps

RPE 10

Bent Over Row (Barbell)

5-8 reps

RPE 10

Lat Pulldown (Close Grip)

6-10 reps

RPE 10

Day 1

Leg Extension

1 reps

RPE 10

Squat (Smith Machine)

5-10 reps

RPE 10

Leg Extension

8-15 reps

RPE 10

Squat (Smith Machine)

5-10 reps

RPE 10

Deadlift (Barbell)

5-8 reps

RPE 10

Hip Thrust (Barbell)

5-10 reps

RPE 10

Day 2

Upright Row (Barbell)

6-10 reps

RPE 10

Seated Row (Machine)

6-10 reps

RPE 10

Bicep Curl (Barbell)

6-10 reps

RPE 10

Tricep Pushdown (Cable)

6-10 reps

RPE 10

Tricep Dips

3-5 reps

RPE 10

Tricep Pushdown (Cable)

6-10 reps

RPE 10

Tricep Dips

3-5 reps

RPE 10

Day 2

Power Snatch

8-12 reps

RPE 7

Med Ball Slam

15-20 reps

RPE 7

Power Snatch

8-12 reps

RPE 7

Med Ball Slam

15-20 reps

RPE 7

Split Squat (Dumbbell)

15-20 reps

RPE 7

Back Extension (Weighted)

15-20 reps

RPE 7

Box Jump

15-20 reps

RPE 7

Step-Up (Weighted)

15-20 reps

RPE 7

Day 2

Upright Row (Barbell)

6-10 reps

RPE 10

Seated Row (Machine)

6-10 reps

RPE 10

Bicep Curl (Barbell)

6-10 reps

RPE 10

Tricep Pushdown (Cable)

6-10 reps

RPE 10

Tricep Dips

3-5 reps

RPE 10

Tricep Pushdown (Cable)

6-10 reps

RPE 10

Tricep Dips

3-5 reps

RPE 10

Day 2

Power Snatch

8-12 reps

RPE 7

Med Ball Slam

15-20 reps

RPE 7

Power Snatch

8-12 reps

RPE 7

Med Ball Slam

15-20 reps

RPE 7

Split Squat (Dumbbell)

15-20 reps

RPE 7

Back Extension (Weighted)

15-20 reps

RPE 7

Step-Up (Weighted)

15-20 reps

RPE 7

Box Jump

15-20 reps

RPE 7

Day 1

Pec Deck (Machine)

1 Set

6-10 Reps

@10

Chest Press (Machine)

1 Set

5-10 Reps

@10

Pec Deck (Machine)

1 Set

6-10 Reps

@10

Chest Press (Machine)

1 Set

5-10 Reps

@10

Bent Over Row (Barbell)

2 Sets

5-8 Reps

@10

Lat Pulldown (Close Grip)

2 Sets

6-10 Reps

@10

Day 2

Upright Row (Barbell)

2 Sets

6-10 Reps

@10

Seated Row (Machine)

2 Sets

6-10 Reps

@10

Bicep Curl (Barbell)

2 Sets

6-10 Reps

@10

Tricep Pushdown (Cable)

1 Set

6-10 Reps

@10

Tricep Dips

1 Set

3-5 Reps

@10

Tricep Pushdown (Cable)

1 Set

6-10 Reps

@10

Tricep Dips

1 Set

3-5 Reps

@10