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Austin shred [RickJamesBitchSlickRickInDaHouse]

by Elijah pangrazio

Program Description

Warming up: perform two light sets of the first exercise. The following exercises should not require warming up unless it is a completely different muscle group. Diet: 110g protein a day + 5g creatine Rest: You should workout every other day and have two days of rest between each week. Intensity and progression: Because of the limited amount of volume (3-workouts per week) going to as close to failure will dramatically improve muscle growth. Additionally I have inputted target rep ranges. Every exercise is best performed in a range of 8-12 reps (except lateral raises). For each workout you should do one of three things: 1.) match the previous benchmark on a workout (lbs. and reps) 2.) perform additional reps 3.) increase the weight Example: if you progress to benching 30lbs. for 14 reps, go up in weight. You should expect to be able to do 40lbs. for around 8-10 reps.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jan 31, 2025 07:27
  • Last Edited
    Jun 18, 2025 09:54

Summary

Get ready to transform your physique with the Austin Shred program, a dynamic 6-week journey designed for serious lifters. Comprising three workouts per week, this program focuses on building strength and definition through targeted dumbbell and bodyweight exercises. You'll engage major muscle groups with movements like Lateral Raises, Incline Bench Presses, and Pull-Ups, ensuring a balanced approach to upper body development. Perfect for those with garage gym setups, this program will push your limits and help you achieve a shredded look in just six weeks.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
2
Incline Curl (Dumbbell)
2
10 reps
RPE 10
3
Skull Crusher (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
2
Incline Curl (Dumbbell)
2
10 reps
RPE 10
3
Tricep Extension (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
2
Incline Curl (Dumbbell)
2
10 reps
RPE 10
3
Tricep Extension (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
2
Incline Curl (Dumbbell)
2
10 reps
RPE 10
3
Tricep Extension (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
2
Incline Curl (Dumbbell)
2
10 reps
RPE 10
3
Tricep Extension (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
2
Incline Curl (Dumbbell)
2
10 reps
RPE 10
3
Tricep Extension (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Pull-Up (Bodyweight)
2
8 reps
RPE 10
3
Bent Over Row (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Pull-Up (Bodyweight)
2
8 reps
RPE 10
3
Bent Over Row (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Pull-Up (Bodyweight)
2
8 reps
RPE 10
3
Bent Over Row (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Pull-Up (Bodyweight)
2
8 reps
RPE 10
3
Bent Over Row (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Pull-Up (Bodyweight)
2
8 reps
RPE 10
3
Bent Over Row (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Pull-Up (Bodyweight)
2
8 reps
RPE 10
3
Bent Over Row (Dumbbell)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
2
Incline Curl (Dumbbell)
2
10 reps
RPE 10
3
Skull Crusher (Dumbbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
2
Incline Curl (Dumbbell)
2
10 reps
RPE 10
3
Tricep Extension (Dumbbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
2
Incline Curl (Dumbbell)
2
10 reps
RPE 10
3
Tricep Extension (Dumbbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
2
Incline Curl (Dumbbell)
2
10 reps
RPE 10
3
Tricep Extension (Dumbbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
2
Incline Curl (Dumbbell)
2
10 reps
RPE 10
3
Tricep Extension (Dumbbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
2
Incline Curl (Dumbbell)
2
10 reps
RPE 10
3
Tricep Extension (Dumbbell)
2
10 reps
RPE 10
Week 1
1 / 6 Weeks
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@10
2
Pull-Up (Bodyweight)
2 Sets
8 Reps
@10
3
Bent Over Row (Dumbbell)
2 Sets
12 Reps
@10
Day 1
1
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@10
2
Incline Curl (Dumbbell)
2 Sets
10 Reps
@10
3
Skull Crusher (Dumbbell)
2 Sets
10 Reps
@10
Day 3
1
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@10
2
Incline Curl (Dumbbell)
2 Sets
10 Reps
@10
3
Skull Crusher (Dumbbell)
2 Sets
10 Reps
@10