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Savage Shred: Summer Prep

Kyle Boerhave Performance (KBP)

General Fitness

Coach

Kyle Boerhave

Savage Shred: Summer Prep

Savage Shred is a 6-week structured training program designed to help you build strength, burn fat, and feel confident heading into summer.

This isn’t a random collection of workouts. It’s a complete progression built for real people with busy schedules.

You’ll train 4 days per week with:

Clear warm-ups
Strength-focused main lifts
Smart accessory work
Conditioning finishers
RPE guidance so you know exactly how hard to push

Gym-based, with home substitutions provided.

No guesswork. No overcomplication. Just structured training that works.

Commit for 6 weeks. Show up. See what happens.

$99

Get Savage Shred: Summer Prep

Structured Progression

You won't wonder what to do next. Every week builds on the last.

Hybrid Friendly

Gym program with smart home substitutions included.

Built-In Accountability

Train inside the app, log your workouts, and track your progress.

Sustainable Intenstiy

Designed for general fitness - challenging but realistic.

Community Vibe

Train alongside others committed to improving this summer.

Features

Programming 4 days per week

Strength and conditioning training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Bench or sturdy surface // Dumbbells, kettlebells, OR weight plates // Access to a gym or simple home setup

Recommended

Barbell + Plates // Cable or Lat Pulldown Machine // Bands // Sled (Optional)

Sample Week

Week 1 of 6-week program

Sunday

Week 1 Day 1

Walk

1 x 5:00

Air Squat

1 x 10

Glute Bridge

1 x 10

Walking Lunges

1 x 10

Back Squat

1 x 10

Back Squat

4 x 6

RDL

3 x 8

Plank

Conditioning

8 Minute AMRAP Finisher

Finisher 8 MINUTES AMRAP (As Many Rounds As Possible) - 10 DB/KB Swings - 8 Push Ups - 20 sec fast walk/jog Log as many rounds you completed within the 8 minutes.

Monday

Week 1 Day 2

Walk

1 x 5:00

Band Pull-Apart

1 x 15

Push-Up

1 x 10

DB Row

1 x 10

Bench Press

4 x 6

Seated Cable Row

3 x 10

DB Shoulder Press

3 x 10

Lat Pulldown

3 x 10

Circuit

FINISHER - 3 Rounds - 12 Mountain Climbers (12 each leg) - 10 DB Curls - 10 Tricep Extensions

Wednesday

Week 1 Day 4

Walk

1 x 5:00

DB Swing

1 x 10

Step-Ups

1 x 10

Dead Bug

1 x 10

RDL

4 x 6

Step-Ups

3 x 8

Hip Thrust

3 x 12

Dead Bug

3 x 8

Circuit

FINISHER - 10-12 Minutes of incline walking OR sled pushes if available.

Thursday

Week 1 Day 5

Cardio

1 x 5:00

Band Pull-Apart

1 x 10

Push-Up

1 x 10

Standing DB Press

Incline DB Bench Press

4 x 8

Pull-Up

4 x 8

DB Lateral Raise

3 x 12

Cable Facepull

3 x 15

Conditioning

EMOM Finisher (Squats + Pushups)

FINISHER - 10 Minutes EMOM (Every Minute On the Minute) - 8 Goblet Squats - 6 Push Ups Use the remaining minute to rest. EX If it take you 25 seconds to complete the reps, then you have 35 seconds to rest. Next minute it takes you 40 seconds to complete the reps, then you have 20 seconds of rest.

Coach

More from Kyle Boerhave Performance (KBP)

Kyle Boerhave

Kyle Boerhave is a former collegiate athlete and current high school basketball coach focused on structured, results-driven training. Through KBP, he helps athletes and everyday individuals build strength, stay consistent, and train with purpose. Savage Shred was created for those who want clear direction and real progress without guesswork.

Your Move.

This summer will happen either way. You can show up stronger, leaner, and more consistent — or you can tell yourself you’ll start later. Spots are limited. Commit for 6 weeks. Finish proud.

Get Savage Shred: Summer Prep