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EDC Prep

by Jaime P.

Program Description

**EDC Prep** is a comprehensive 9-week training program designed to elevate your strength and conditioning for athletic performance. With 18 sessions spread across the week, you'll engage in a variety of exercises targeting all major muscle groups, ensuring balanced development and improved functional fitness. Each workout lasts approximately 90 minutes and includes a mix of barbell and machine exercises, making it perfect for those with access to a full gym. This intermediate-level program focuses on bodybuilding principles, helping you build muscle and enhance your athletic capabilities. Get ready to push your limits and achieve your fitness goals!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 09, 2026 02:23
  • Last Edited
    Mar 09, 2026 02:55
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16%
Hamstrings
16%
Glutes
14.6%
Triceps
9.4%
Front Delts
8%
Chest
6.6%
Upper Back
6.6%
Lats
6.6%
Abs
3.8%
Lower Back
3.3%
Biceps
3.3%
Middle Delts
2.8%
Adductors
1.9%
Rear Delts
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Bent Over Row (Barbell)
4
10 reps
RPE 8
3
Chest Press (Machine)
3
12 reps
RPE 8
4
French Press
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Bent Over Row (Barbell)
4
10 reps
RPE 8
3
Chest Press (Machine)
3
12 reps
RPE 8
4
French Press
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Bent Over Row (Barbell)
4
10 reps
RPE 8
3
Chest Press (Machine)
3
12 reps
RPE 8
4
French Press
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Bent Over Row (Barbell)
4
10 reps
RPE 8
3
Chest Press (Machine)
3
12 reps
RPE 8
4
French Press
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Bent Over Row (Barbell)
4
10 reps
RPE 8
3
Chest Press (Machine)
3
12 reps
RPE 8
4
French Press
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Bent Over Row (Barbell)
4
10 reps
RPE 8
3
Chest Press (Machine)
3
12 reps
RPE 8
4
French Press
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Bent Over Row (Barbell)
4
10 reps
RPE 8
3
Chest Press (Machine)
3
12 reps
RPE 8
4
French Press
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Bent Over Row (Barbell)
4
10 reps
RPE 8
3
Chest Press (Machine)
3
12 reps
RPE 8
4
French Press
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Bent Over Row (Barbell)
4
10 reps
RPE 8
3
Chest Press (Machine)
3
12 reps
RPE 8
4
French Press
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Deadlift (Barbell)
4
10 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Pendulum Squat
3
12 reps
RPE 8
6
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Deadlift (Barbell)
4
10 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Pendulum Squat
3
12 reps
RPE 8
6
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Deadlift (Barbell)
4
10 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Pendulum Squat
3
12 reps
RPE 8
6
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Deadlift (Barbell)
4
10 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Pendulum Squat
3
12 reps
RPE 8
6
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Deadlift (Barbell)
4
10 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Pendulum Squat
3
12 reps
RPE 8
6
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Deadlift (Barbell)
4
10 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Pendulum Squat
3
12 reps
RPE 8
6
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Deadlift (Barbell)
4
10 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Pendulum Squat
3
12 reps
RPE 8
6
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Deadlift (Barbell)
4
10 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Pendulum Squat
3
12 reps
RPE 8
6
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Deadlift (Barbell)
4
10 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Pendulum Squat
3
12 reps
RPE 8
6
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 9.5
Week 1
1 / 9 Weeks
Day 2
1
Squat (Barbell)
4 Sets
10 Reps
@8
2
Deadlift (Barbell)
4 Sets
10 Reps
@8
3
Leg Extension
3 Sets
12 Reps
@8
4
Hamstring Curl
3 Sets
12 Reps
@8
5
Pendulum Squat
3 Sets
12 Reps
@8
6
Bulgarian Split Squat (Barbell)
3 Sets
8 Reps
@9.5
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@8
2
Bent Over Row (Barbell)
4 Sets
10 Reps
@8
3
Chest Press (Machine)
3 Sets
12 Reps
@8
4
French Press
3 Sets
12 Reps
@8
5
Seated Row (Cable)
3 Sets
12 Reps
@8
6
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@8