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EDC Prep
IntermediateFree

EDC Prep

Transform your physique and performance in just 9 weeks—unleash your potential with a balanced blend of bodybuilding and athletic training.

Jaime P.
Jaime P.· Mar 2026
iOS & Android

Overview

Length
9 weeks
Days / week
2 days
Level
Intermediate
Goal
Muscle, Athletics, Bodyweight Fitness
Equipment
Full Gym
Session length
90 min
**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!

Who it's for

Intermediate athletes ready for a structured program
Athletes focused on building muscle size
Athletes who can train 2 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
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%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Squat (Barbell)410 reps@8
2Deadlift (Barbell)410 reps@8
3Leg Extension312 reps@8
4Hamstring Curl312 reps@8
5Pendulum Squat312 reps@8
6Bulgarian Split Squat (Barbell)38 reps@9.5
#ExerciseSetsRepsLoad
1Incline Bench Press (Dumbbell)410 reps@8
2Bent Over Row (Barbell)410 reps@8
3Chest Press (Machine)312 reps@8
4French Press312 reps@8
5Seated Row (Cable)312 reps@8
6One Arm Lateral Raise (Cable)312 reps@8

Weeks 2–9 are in the app

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

Common questions

Yes, EDC 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 9 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.

EDC Prep is structured around 2 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 9 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

EDC 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
1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.
Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
Free on iOS & Android