Ryans Prep
Transform your physique in 12 weeks with targeted bodybuilding workouts that push your limits and sculpt your best self.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Fly (Cable) | 3 | 0 reps |
| 2 | Incline Bench Press (Barbell) | 2 | 0 reps |
| 3 | Chest Press (Machine) | 2 | 0 reps |
| 4 | Incline Chest Press (Machine) | 2 | 0 reps |
| 5 | Shoulder Press (Machine) | 3 | 0 reps |
| 6 | Lateral Raise (Machine) | 3 | 0 reps |
| 7 | Rear Delt Fly (Cable) | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 2 | 0 reps |
| 2 | T-Bar Row | 2 | 0 reps |
| 3 | Lat Pulldown (Close Grip) | 2 | 0 reps |
| 4 | Chest Supported Row (Machine) | 2 | 0 reps |
| 5 | Back Extension | 2 | 0 reps |
| 6 | Bicep Curl (Cable) | 3 | 0 reps |
| 7 | Tricep Pushdown (Cable) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Adductor (Machine) | 2 | 0 reps |
| 2 | Calf Raise (Machine) | 2 | 0 reps |
| 3 | Seated Hamstring Curl | 2 | 0 reps |
| 4 | Leg Press (45 Degrees) | 2 | 0 reps |
| 5 | Leg Extension | 2 | 0 reps |
| 6 | Lateral Raise (Machine) | 2 | 0 reps |
| 7 | Rear Delt Fly (Cable) | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Walk | 1 | 0 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bicep Curl (EZ Bar) | 2 | 0 reps |
| 2 | Tricep Rope Push Down (Cable) | 2 | 0 reps |
| 3 | Tricep Extension (Machine) | 2 | 0 reps |
| 4 | Bayesian Curl | 2 | 0 reps |
| 5 | Hammer Curl (Cable) | 2 | 0 reps |
| 6 | Chest Fly (Cable) | 2 | 0 reps |
| 7 | Rear Delt Fly (Cable) | 2 | 0 reps |
| 8 | Lateral Raise (Dumbbell) | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Fly (Cable) | 3 | 0 reps |
| 2 | Lat Pulldown | 3 | 0 reps |
| 3 | Incline Chest Press (Machine) | 3 | 0 reps |
| 4 | Seated Row (Cable) | 3 | 0 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Ryans 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 12 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.
Ryans Prep is structured around 6 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Ryans 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
