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Ash’s Shredded Bod

by Ashlyn Grillo

Program Description

Shredded bod

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    30 minutes
  • Created
    Dec 09, 2024 12:17
  • Last Edited
    Dec 09, 2024 12:32
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
8 reps
-
-
2
Glute Kickback (Cable)
1
2
12 reps
14 reps
-
-
3
Bulgarian Split Squat (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
2
8 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
8 reps
-
-
2
Glute Kickback (Cable)
1
2
12 reps
14 reps
-
-
3
Bulgarian Split Squat (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
2
8 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
8 reps
-
-
2
Glute Kickback (Cable)
1
2
12 reps
14 reps
-
-
3
Bulgarian Split Squat (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
2
8 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
8 reps
-
-
2
Glute Kickback (Cable)
1
2
12 reps
14 reps
-
-
3
Bulgarian Split Squat (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
2
8 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
8 reps
-
-
2
Glute Kickback (Cable)
1
2
12 reps
14 reps
-
-
3
Bulgarian Split Squat (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
2
8 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
8 reps
-
-
2
Glute Kickback (Cable)
1
2
12 reps
14 reps
-
-
3
Bulgarian Split Squat (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
2
8 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
8 reps
-
-
2
Glute Kickback (Cable)
1
2
12 reps
14 reps
-
-
3
Bulgarian Split Squat (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
2
8 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
8 reps
-
-
2
Glute Kickback (Cable)
1
2
12 reps
14 reps
-
-
3
Bulgarian Split Squat (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
2
8 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
8 reps
-
-
2
Glute Kickback (Cable)
1
2
12 reps
14 reps
-
-
3
Bulgarian Split Squat (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
2
8 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
8 reps
-
-
2
Glute Kickback (Cable)
1
2
12 reps
14 reps
-
-
3
Bulgarian Split Squat (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
2
8 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
8 reps
-
-
2
Glute Kickback (Cable)
1
2
12 reps
14 reps
-
-
3
Bulgarian Split Squat (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
2
8 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
8 reps
-
-
2
Glute Kickback (Cable)
1
2
12 reps
14 reps
-
-
3
Bulgarian Split Squat (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
2
8 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
8 reps
-
-
2
Glute Kickback (Cable)
1
2
12 reps
14 reps
-
-
3
Bulgarian Split Squat (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
2
8 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
8 reps
-
-
2
Glute Kickback (Cable)
1
2
12 reps
14 reps
-
-
3
Bulgarian Split Squat (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
2
8 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
8 reps
-
-
2
Glute Kickback (Cable)
1
2
12 reps
14 reps
-
-
3
Bulgarian Split Squat (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
2
8 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
8 reps
-
-
2
Glute Kickback (Cable)
1
2
12 reps
14 reps
-
-
3
Bulgarian Split Squat (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
2
8 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
12 reps
15 reps
-
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
12 reps
15 reps
-
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
12 reps
15 reps
-
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
12 reps
15 reps
-
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
12 reps
15 reps
-
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
12 reps
15 reps
-
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
12 reps
15 reps
-
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
12 reps
15 reps
-
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
12 reps
15 reps
-
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
12 reps
15 reps
-
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
12 reps
15 reps
-
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
12 reps
15 reps
-
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
12 reps
15 reps
-
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
12 reps
15 reps
-
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
12 reps
15 reps
-
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Seated Row (Cable)
1
1
12 reps
15 reps
-
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
12 reps
-
-
2
Lateral Raise (Cable)
1
2
12 reps
15 reps
-
-
3
V-Up
3
10 reps
-
4
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
12 reps
-
-
2
Lateral Raise (Cable)
1
2
12 reps
15 reps
-
-
3
V-Up
3
10 reps
-
4
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
12 reps
-
-
2
Lateral Raise (Cable)
1
2
12 reps
15 reps
-
-
3
V-Up
3
10 reps
-
4
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
12 reps
-
-
2
Lateral Raise (Cable)
1
2
12 reps
15 reps
-
-
3
V-Up
3
10 reps
-
4
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
12 reps
-
-
2
Lateral Raise (Cable)
1
2
12 reps
15 reps
-
-
3
V-Up
3
10 reps
-
4
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
12 reps
-
-
2
Lateral Raise (Cable)
1
2
12 reps
15 reps
-
-
3
V-Up
3
10 reps
-
4
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
12 reps
-
-
2
Lateral Raise (Cable)
1
2
12 reps
15 reps
-
-
3
V-Up
3
10 reps
-
4
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
12 reps
-
-
2
Lateral Raise (Cable)
1
2
12 reps
15 reps
-
-
3
V-Up
3
10 reps
-
4
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
12 reps
-
-
2
Lateral Raise (Cable)
1
2
12 reps
15 reps
-
-
3
V-Up
3
10 reps
-
4
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
12 reps
-
-
2
Lateral Raise (Cable)
1
2
12 reps
15 reps
-
-
3
V-Up
3
10 reps
-
4
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
12 reps
-
-
2
Lateral Raise (Cable)
1
2
12 reps
15 reps
-
-
3
V-Up
3
10 reps
-
4
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
12 reps
-
-
2
Lateral Raise (Cable)
1
2
12 reps
15 reps
-
-
3
V-Up
3
10 reps
-
4
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
12 reps
-
-
2
Lateral Raise (Cable)
1
2
12 reps
15 reps
-
-
3
V-Up
3
10 reps
-
4
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
12 reps
-
-
2
Lateral Raise (Cable)
1
2
12 reps
15 reps
-
-
3
V-Up
3
10 reps
-
4
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
12 reps
-
-
2
Lateral Raise (Cable)
1
2
12 reps
15 reps
-
-
3
V-Up
3
10 reps
-
4
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
12 reps
-
-
2
Lateral Raise (Cable)
1
2
12 reps
15 reps
-
-
3
V-Up
3
10 reps
-
4
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Sets
6 Reps
8 Reps
-
-
2
Glute Kickback (Cable)
1 Set
2 Sets
12 Reps
14 Reps
-
-
3
Bulgarian Split Squat (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Hip Thrust (Barbell)
1 Set
2 Sets
8 Reps
10 Reps
-
-
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
12 Reps
15 Reps
-
-
3
Bicep Curl (Cable)
3 Sets
12 Reps
-
4
Tricep Extension (Cable)
3 Sets
12 Reps
-
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
10 Reps
12 Reps
-
-
2
Lateral Raise (Cable)
1 Set
2 Sets
12 Reps
15 Reps
-
-
3
V-Up
3 Sets
10 Reps
-
4
Plank
2 Sets
1 mins
-
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
2
Goblet Squat
3 Sets
10 Reps
-
3
Glute Kickback (Cable)
3 Sets
15 Reps
-