olympia prep
building brutal gains
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Fly (Cable) | 1 | 15 reps |
| 2 | Incline Bench Press (Smith Machine) | 2 | 0 reps |
| 3 | Chest Press (Machine) | 2 | 0 reps |
| 4 | Pec Deck (Machine) | 2 | 0 reps |
| 5 | Overhead Tricep Extension (Cable) | 2 | 0 reps |
| 6 | Tricep Rope Push Down (Cable) | 2 | 0 reps |
| 7 | Single Arm Underhand Cable Triceps Pulldown | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Extension | 2 | 0 reps |
| 2 | Goblet Squat | 2 | 0 reps |
| 3 | Hack Squat | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Standing Pullover (Cable) | 2 | 0 reps |
| 2 | Bent Over Row (Barbell) | 2 | 0 reps |
| 3 | T-Bar Row | 2 | 0 reps |
| 4 | Single Arm Neutral Row | 2 | 0 reps |
| 5 | Seated Row (Cable) | 2 | 0 reps |
| 6 | Bicep Curl (Barbell) | 2 | 0 reps |
| 7 | Preacher Curl (Dumbbell) | 2 | 0 reps |
| 8 | Reverse Bicep Curl (EZ Bar) | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Rear Delt Fly (Dumbbell) | 2 | 0 reps |
| 2 | Band Pull Apart | 2 | 0 reps |
| 3 | Shoulder Press (Machine) | 2 | 0 reps |
| 4 | Lateral Raise (Cable) | 2 | 0 reps |
| 5 | Shoulder Press (Machine) | 2 | 0 reps |
| 6 | Lateral Raise (Machine) | 2 | 0 reps |
| 7 | Dips Between Chairs | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Tricep Rope Push Down (Cable) | 2 | 0 reps |
| 2 | Overhead Extension (EZ Bar) | 2 | 0 reps |
| 3 | Dips Between Chairs | 2 | 0 reps |
| 4 | Preacher Curl (Dumbbell) | 2 | 0 reps |
| 5 | Spider Curl | 2 | 0 reps |
| 6 | Hammer Curl (Dumbbell) | 2 | 0 reps |
| 7 | Cable Crossover | 2 | 0 reps |
| 8 | Bicep Curl (Cable) | 2 | 0 reps |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, olympia prep is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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.
olympia prep is structured around 5 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
olympia prep 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
