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Competition Prep
IntermediateFree

Competition Prep

Joshua B.
Joshua B.· Apr 2025
20athletes running this program
iOS & Android

Overview

Length
8 weeks
Days / week
3 days
Level
Intermediate
Goal
Strength
Equipment
Full Gym
Session length
120 min
This program is part of a short competition prep due to two competitions relatively close together (roughly 12 weeks) After a competition a hypertrophy block follows and meet prep begins after that block. Weeks alternate between squat emphasis with competition bench and deadlift emphasis with bench accessories. The weeks that are non emphasis still include competition movements for technique and still include exercises to maintain muscle mass and strength for the respective lift. The week should be done in this order Day 1 Squat or Deadlift Day 2 Pull Day 3 Rest Day 4 Push Day 5 Rest Day 6 (optional/as needed)rest day Then start the new week Squat and Deadlift days include a light press movement to maintain strength and muscle mass for pressing. Pressing days include light leg movements for active recovery.

Who it's for

Intermediate athletes ready for a structured program
Athletes focused on maximal strength
Athletes who can train 3 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Hamstrings
13.1%
Glutes
13.1%
Quadriceps
11.9%
Upper Back
9.1%
Triceps
8.1%
Front Delts
7.6%
Chest
7.3%
Lats
6.4%
Abs
6%
Lower Back
5.3%
Biceps
5%
Adductors
2.6%
Middle Delts
2%
Rear Delts
1.6%
Forearms
0.8%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Back Extension (Weighted)310 reps@6.5
2Lat Pulldown312 reps@6.5
3Cable Low Row315 reps@6.5
4Face Pull212 reps@6
#ExerciseSetsRepsLoad
1Squat (Barbell)15 reps60%
2Squat (Barbell)13 reps@6
3Hack Squat210 reps@6.5
4Deadlift (Barbell)33 reps50%
5Stiff Leg Deadlift28 reps@6.5
6Spoto Press210 reps@5
7Seated Row (Machine)210 reps@5
#ExerciseSetsRepsLoad
1Competition Bench (Full Commands)45 reps70%
2Incline Bench Press (Barbell)36 reps@6.5
3Overhead Tricep Extension (Cable)315 reps@6.5
4Upright Row (Cable)212 reps@6
5Glute-Ham Raise26 reps@5
6Goblet Squat212 reps@5

Weeks 2–8 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Competition 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 8 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 120 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.

Competition Prep is structured around 3 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Competition 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

Boostcamp app
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Coaching notesBuilt-in cues from the creator inside every workout session.
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Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
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