U23 prep
Transform your game in 18 weeks—prepare to dominate with a focused program designed for everyday athletes ready to elevate their performance.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 2 | Incline Bench Press (Barbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 3 | Seated Shoulder Press (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 4 | Chest Fly (Cable) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 5 | Shoulder Circuit | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 6 | Overhead Tricep Extension (Cable) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 7 | Tricep Pushdown (Cable) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 4 | 0+ reps |
| 2 | Lat Pulldown (Close Grip) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 3 | Bent Over Row (Barbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 4 | Bicep Curl (Dumbbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 5 | Cable Flexion Row | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 6 | Seated Row (Cable) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 7 | Bicep Curl (EZ Bar) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Extension | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 8 reps | ||
| 2 | Squat (Barbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 3 | Leg Curl | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 4 | Standing Calf Raise | 3 | 20 reps |
| 5 | Romanian Deadlift (Barbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 6 | Hip Abductor (Machine) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 7 | V-Up | 3 | 25 reps |
| 8 | Ab Wheel | 3 | 25 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Weighted) | 1 | 0 reps |
| 2 | Incline Bench Press (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 3 | Dumbbell Row | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 4 | Chest Fly (Cable) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 5 | Kelso Shrug (Chest Supported) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 6 | Back Extension | 3 | 20 reps |
| 7 | Dip (Weighted) | 3 | 15 reps |
| 8 | Seated Lat Pull Over | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Arnold Press | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 2 | Bench Press (Close Grip) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 3 | One Arm Lateral Raise (Cable) | 2 | 15 reps |
| 4 | Rear Delt Fly (Cable) | 2 | 15 reps |
| 5 | Shrug (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 6 | Tricep Rope Push Down (Cable) | 2 | 15 reps |
| 7 | Bicep Curl (Cable) | 2 | 15 reps |
| 8 | Upright Row (Barbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 9 | Face Pull | 2 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stretching | 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cable Crunch | 3 | 20 reps |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, U23 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 18 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 90 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.
U23 prep is structured around 7 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
U23 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
