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Winter Shredathon

by Caleb L.
1 athletes joined

Program Description

Gains

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 26, 2025 06:50
  • Last Edited
    Jan 26, 2025 07:25
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8-10
2
Dip (Bodyweight)
3
AMRAP
RPE 8-10
3
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8
4
Lat Pulldown
2
12-15 reps
RPE 8-10
5
Pull-Up (Band)
3
AMRAP
RPE 8-10
6
Pullover (Dumbbell)
2
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8-10
2
Dip (Bodyweight)
3
AMRAP
RPE 8-10
3
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8
4
Lat Pulldown
2
12-15 reps
RPE 8-10
5
Pull-Up (Band)
3
AMRAP
RPE 8-10
6
Pullover (Dumbbell)
2
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8-10
2
Dip (Bodyweight)
3
AMRAP
RPE 8-10
3
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8
4
Lat Pulldown
2
12-15 reps
RPE 8-10
5
Pull-Up (Band)
3
AMRAP
RPE 8-10
6
Pullover (Dumbbell)
2
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8-10
2
Dip (Bodyweight)
3
AMRAP
RPE 8-10
3
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8
4
Lat Pulldown
2
12-15 reps
RPE 8-10
5
Pull-Up (Band)
3
AMRAP
RPE 8-10
6
Pullover (Dumbbell)
2
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8-10
2
Nordic Curl
2
AMRAP
RPE 9
3
Lunge (Dumbbell)
2
12-15 reps
RPE 8
4
Back Extension
3
AMRAP
RPE 8
5
Hanging Knee Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8-10
2
Nordic Curl
2
AMRAP
RPE 9
3
Lunge (Dumbbell)
2
12-15 reps
RPE 8
4
Back Extension
3
AMRAP
RPE 8
5
Hanging Knee Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8-10
2
Nordic Curl
2
AMRAP
RPE 9
3
Lunge (Dumbbell)
2
12-15 reps
RPE 8
4
Back Extension
3
AMRAP
RPE 8
5
Hanging Knee Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8-10
2
Nordic Curl
2
AMRAP
RPE 9
3
Lunge (Dumbbell)
2
12-15 reps
RPE 8
4
Back Extension
3
AMRAP
RPE 8
5
Hanging Knee Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10-12 reps
-
2
Incline Curl (Dumbbell)
4
8-12 reps
-
3
Bicep Curl (Dumbbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Arnold Press
2
8-10 reps
-
6
Overhead Extension (EZ Bar)
4
8-10 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
8
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10-12 reps
-
2
Incline Curl (Dumbbell)
4
8-12 reps
-
3
Bicep Curl (Dumbbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Arnold Press
2
8-10 reps
-
6
Overhead Extension (EZ Bar)
4
8-10 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
8
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10-12 reps
-
2
Incline Curl (Dumbbell)
4
8-12 reps
-
3
Bicep Curl (Dumbbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Arnold Press
2
8-10 reps
-
6
Overhead Extension (EZ Bar)
4
8-10 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
8
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10-12 reps
-
2
Incline Curl (Dumbbell)
4
8-12 reps
-
3
Bicep Curl (Dumbbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Arnold Press
2
8-10 reps
-
6
Overhead Extension (EZ Bar)
4
8-10 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
8
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
-
2
Lying Inverted Row
3
10-12 reps
-
3
Chin-Up (Bodyweight)
2
AMRAP
-
4
Incline Bench Press (Barbell)
3
8-10 reps
-
5
Bench Press (Banded)
2
8-12 reps
-
6
Incline Bench Press (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
-
2
Lying Inverted Row
3
10-12 reps
-
3
Chin-Up (Bodyweight)
2
AMRAP
-
4
Incline Bench Press (Barbell)
3
8-10 reps
-
5
Bench Press (Banded)
2
8-12 reps
-
6
Incline Bench Press (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
-
2
Lying Inverted Row
3
10-12 reps
-
3
Chin-Up (Bodyweight)
2
AMRAP
-
4
Incline Bench Press (Barbell)
3
8-10 reps
-
5
Bench Press (Banded)
2
8-12 reps
-
6
Incline Bench Press (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
-
2
Lying Inverted Row
3
10-12 reps
-
3
Chin-Up (Bodyweight)
2
AMRAP
-
4
Incline Bench Press (Barbell)
3
8-10 reps
-
5
Bench Press (Banded)
2
8-12 reps
-
6
Incline Bench Press (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
4
Front Squat (Barbell)
2
8-12 reps
RPE 8
5
Hanging Knee Raise
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
4
Front Squat (Barbell)
2
8-12 reps
RPE 8
5
Hanging Knee Raise
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
4
Front Squat (Barbell)
2
8-12 reps
RPE 8
5
Hanging Knee Raise
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
4
Front Squat (Barbell)
2
8-12 reps
RPE 8
5
Hanging Knee Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 9
2
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
3
Bicep Curl (EZ Bar)
4
10-12 reps
-
4
Hammer Curl
4
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
8
Overhead Extension (EZ Bar)
4
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 9
2
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
3
Bicep Curl (EZ Bar)
4
10-12 reps
-
4
Hammer Curl
4
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
8
Overhead Extension (EZ Bar)
4
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 9
2
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
3
Bicep Curl (EZ Bar)
4
10-12 reps
-
4
Hammer Curl
4
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
8
Overhead Extension (EZ Bar)
4
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 9
2
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
3
Bicep Curl (EZ Bar)
4
10-12 reps
-
4
Hammer Curl
4
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
8
Overhead Extension (EZ Bar)
4
8-10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6-8 Reps
@8-10
2
Dip (Bodyweight)
3 Sets
AMRAP
@8-10
3
Chest Fly (Dumbbell)
3 Sets
12-15 Reps
@8
4
Lat Pulldown
2 Sets
12-15 Reps
@8-10
5
Pull-Up (Band)
3 Sets
AMRAP
@8-10
6
Pullover (Dumbbell)
2 Sets
12-15 Reps
@8-10
Day 4
1
Bent Over Row (Barbell)
3 Sets
6-8 Reps
-
2
Lying Inverted Row
3 Sets
10-12 Reps
-
3
Chin-Up (Bodyweight)
2 Sets
AMRAP
-
4
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
-
5
Bench Press (Banded)
2 Sets
8-12 Reps
-
6
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
-
Day 5
1
Safety Bar Squat
3 Sets
6-8 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
4
Front Squat (Barbell)
2 Sets
8-12 Reps
@8
5
Hanging Knee Raise
3 Sets
AMRAP
@10
Day 3
1
Bicep Curl (Barbell)
4 Sets
10-12 Reps
-
2
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
-
3
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
5
Arnold Press
2 Sets
8-10 Reps
-
6
Overhead Extension (EZ Bar)
4 Sets
8-10 Reps
-
7
Skull Crusher (Barbell)
4 Sets
8-12 Reps
-
8
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-
Day 2
1
Trap Bar Deadlift
3 Sets
6-8 Reps
@8-10
2
Nordic Curl
2 Sets
AMRAP
@9
3
Lunge (Dumbbell)
2 Sets
12-15 Reps
@8
4
Back Extension
3 Sets
AMRAP
@8
5
Hanging Knee Raise
3 Sets
AMRAP
@10
Day 6
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
@9
2
Rear Delt Fly (Dumbbell)
4 Sets
8-12 Reps
-
3
Bicep Curl (EZ Bar)
4 Sets
10-12 Reps
-
4
Hammer Curl
4 Sets
8-12 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-
7
Skull Crusher (Barbell)
4 Sets
8-12 Reps
-
8
Overhead Extension (EZ Bar)
4 Sets
8-10 Reps
-