Apex Shred
The final 8-week push to your sharpest, leanest physique. The Apex Shred Program is built for one purpose: get you visibly lean, athletic, and dialed in fast.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 2 | Chest Press (Machine) | 1 | 10–12 reps |
| 1 | 10–12 reps | ||
| 1 | 10–12 reps | ||
| 3 | Chest Fly (Cable) | 1 | 12–15 reps |
| 4 | Seated Shoulder Press (Dumbbell) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 5 | Tricep Pushdown (Cable) | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 1 | 12–15 reps | ||
| 6 | Hanging Leg Raise | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 1 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 1 | 6–10 reps |
| 1 | 6–10 reps | ||
| 1 | 6–10 reps | ||
| 1 | 6–10 reps | ||
| 2 | Romanian Deadlift (Barbell) | 1 | 8–10 reps |
| 1 | 8–10 reps | ||
| 1 | 8–10 reps | ||
| 3 | Leg Curl | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 1 | 12–15 reps | ||
| 4 | Hanging Leg Raise | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 5 | Walking Lunge | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 6 | Ab Wheel | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Neutral Grip, Weighted) | 1 | 8–10 reps |
| 1 | 8–10 reps | ||
| 1 | 8–10 reps | ||
| 2 | Lat Pulldown | 1 | 10–12 reps |
| 1 | 10–12 reps | ||
| 1 | 10–12 reps | ||
| 3 | Seated Row (Cable) | 1 | 10–12 reps |
| 1 | 10–12 reps | ||
| 1 | 10–12 reps | ||
| 4 | Lateral Raise (Cable) | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 1 | 12–15 reps | ||
| 5 | Rear Delt Fly (Dumbbell) | 1 | 15–20 reps |
| 1 | 15–20 reps | ||
| 1 | 15–20 reps | ||
| 6 | Incline Curl (Dumbbell) | 1 | 10–12 reps |
| 1 | 10–12 reps | ||
| 1 | 10–12 reps | ||
| 7 | Incline Chest Fly (Dumbbell) | 1 | 10–12 reps |
| 1 | 10–12 reps | ||
| 1 | 10–12 reps | ||
| 8 | Abs Crunch (Machine) | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 1 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press | 1 | 10–12 reps |
| 1 | 10–12 reps | ||
| 1 | 10–12 reps | ||
| 1 | 10–12 reps | ||
| 2 | Glute Bridge (Barbell) | 1 | 10–12 reps |
| 1 | 10–12 reps | ||
| 1 | 10–12 reps | ||
| 3 | Leg Extension | 1 | 15–20 reps |
| 1 | 15–20 reps | ||
| 1 | 15–20 reps | ||
| 4 | Hamstring Curl | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 1 | 10–15 reps | ||
| 5 | Bulgarian Split Squat (Dumbbell) | 1 | 10–12 reps |
| 1 | 10–12 reps | ||
| 6 | Hanging Leg Raise | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 1 | 10–15 reps | ||
| 7 | Ab Wheel | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 1 | 10–15 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Apex 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 12 weeks are fully unlocked.
This program is built around a full 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 60 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.
Apex Shred is structured around 4 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Apex 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
