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Prisoner Body

by Gabe M.
3 athletes joined

Program Description

This Program is designed for Novice-Intermediate lifters who want to ramp up the volume on their upper body and focus on growing the shoulders and arms as well as the abs, everyone says abs are made in the kitchen, but they’re a muscle that can be trained and can grow! This program relaxes a little bit on the volume for the Legs but will maintain squatting strength. You may add exercises to the lower days if you feel like doing so. Enjoy!

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 27, 2024 03:03
  • Last Edited
    Jun 18, 2025 12:00

Summary

Unlock your potential with the Prisoner Body program, a comprehensive 6-week journey designed for those ready to push their limits. Comprising five training days each week, this program features a variety of supersets that target all major muscle groups, ensuring a balanced and effective workout. With a focus on bodyweight and dumbbell exercises, you’ll build strength, enhance endurance, and sculpt your physique—all from the comfort of your garage gym. Get ready to transform your body and elevate your fitness game!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
15 reps
-
1B
Front Raise
3
15 reps
-
2A
Bench Press (Barbell)
3
12 reps
-
2B
Bicep Curl (EZ Bar)
3
15 reps
-
3A
Hanging Leg Raise
3
20 reps
-
3B
Oblique Crunch
3
20 reps
-
4A
Overhead Press (Barbell)
3
12 reps
-
4B
Hammer Curl
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
15 reps
-
1B
Front Raise
3
15 reps
-
2A
Bench Press (Barbell)
3
12 reps
-
2B
Bicep Curl (EZ Bar)
3
15 reps
-
3A
Hanging Leg Raise
3
20 reps
-
3B
Oblique Crunch
3
20 reps
-
4A
Overhead Press (Barbell)
3
12 reps
-
4B
Hammer Curl
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
15 reps
-
1B
Front Raise
3
15 reps
-
2A
Bench Press (Barbell)
3
12 reps
-
2B
Bicep Curl (EZ Bar)
3
15 reps
-
3A
Hanging Leg Raise
3
20 reps
-
3B
Oblique Crunch
3
20 reps
-
4A
Overhead Press (Barbell)
3
12 reps
-
4B
Hammer Curl
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
15 reps
-
1B
Front Raise
3
15 reps
-
2A
Bench Press (Barbell)
3
12 reps
-
2B
Bicep Curl (EZ Bar)
3
15 reps
-
3A
Hanging Leg Raise
3
20 reps
-
3B
Oblique Crunch
3
20 reps
-
4A
Overhead Press (Barbell)
3
12 reps
-
4B
Hammer Curl
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
15 reps
-
1B
Front Raise
3
15 reps
-
2A
Bench Press (Barbell)
3
12 reps
-
2B
Bicep Curl (EZ Bar)
3
15 reps
-
3A
Hanging Leg Raise
3
20 reps
-
3B
Oblique Crunch
3
20 reps
-
4A
Overhead Press (Barbell)
3
12 reps
-
4B
Hammer Curl
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
15 reps
-
1B
Front Raise
3
15 reps
-
2A
Bench Press (Barbell)
3
12 reps
-
2B
Bicep Curl (EZ Bar)
3
15 reps
-
3A
Hanging Leg Raise
3
20 reps
-
3B
Oblique Crunch
3
20 reps
-
4A
Overhead Press (Barbell)
3
12 reps
-
4B
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
-
1B
Tricep Pushdown (Cable)
3
15 reps
-
2A
Lat Pulldown
3
15 reps
-
2B
Diamond Push-up
3
25 reps
-
3A
Hanging Leg Raise
3
20 reps
-
3B
Oblique Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
-
1B
Tricep Pushdown (Cable)
3
15 reps
-
2A
Lat Pulldown
3
15 reps
-
2B
Diamond Push-up
3
25 reps
-
3A
Hanging Leg Raise
3
20 reps
-
3B
Oblique Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
-
1B
Tricep Pushdown (Cable)
3
15 reps
-
2A
Lat Pulldown
3
15 reps
-
2B
Diamond Push-up
3
25 reps
-
3A
Hanging Leg Raise
3
20 reps
-
3B
Oblique Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
-
1B
Tricep Pushdown (Cable)
3
15 reps
-
2A
Lat Pulldown
3
15 reps
-
2B
Diamond Push-up
3
25 reps
-
3A
Hanging Leg Raise
3
20 reps
-
3B
Oblique Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
-
1B
Tricep Pushdown (Cable)
3
15 reps
-
2A
Lat Pulldown
3
15 reps
-
2B
Diamond Push-up
3
25 reps
-
3A
Hanging Leg Raise
3
20 reps
-
3B
Oblique Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
-
1B
Tricep Pushdown (Cable)
3
15 reps
-
2A
Lat Pulldown
3
15 reps
-
2B
Diamond Push-up
3
25 reps
-
3A
Hanging Leg Raise
3
20 reps
-
3B
Oblique Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
2B
Standing Calf Raise
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
2B
Standing Calf Raise
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
2B
Standing Calf Raise
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
2B
Standing Calf Raise
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
2B
Standing Calf Raise
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
2B
Standing Calf Raise
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
12 reps
-
1B
Bicep Curl (Barbell)
3
15 reps
-
2A
Overhead Press (Barbell)
3
12 reps
-
2B
Rear Delt Fly (Dumbbell)
3
15 reps
-
3A
Push Up
4
25 reps
-
3B
Alternating Dumbbell Curl
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
12 reps
-
1B
Bicep Curl (Barbell)
3
15 reps
-
2A
Overhead Press (Barbell)
3
12 reps
-
2B
Rear Delt Fly (Dumbbell)
3
15 reps
-
3A
Push Up
4
25 reps
-
3B
Alternating Dumbbell Curl
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
12 reps
-
1B
Bicep Curl (Barbell)
3
15 reps
-
2A
Overhead Press (Barbell)
3
12 reps
-
2B
Rear Delt Fly (Dumbbell)
3
15 reps
-
3A
Push Up
4
25 reps
-
3B
Alternating Dumbbell Curl
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
12 reps
-
1B
Bicep Curl (Barbell)
3
15 reps
-
2A
Overhead Press (Barbell)
3
12 reps
-
2B
Rear Delt Fly (Dumbbell)
3
15 reps
-
3A
Push Up
4
25 reps
-
3B
Alternating Dumbbell Curl
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
12 reps
-
1B
Bicep Curl (Barbell)
3
15 reps
-
2A
Overhead Press (Barbell)
3
12 reps
-
2B
Rear Delt Fly (Dumbbell)
3
15 reps
-
3A
Push Up
4
25 reps
-
3B
Alternating Dumbbell Curl
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
12 reps
-
1B
Bicep Curl (Barbell)
3
15 reps
-
2A
Overhead Press (Barbell)
3
12 reps
-
2B
Rear Delt Fly (Dumbbell)
3
15 reps
-
3A
Push Up
4
25 reps
-
3B
Alternating Dumbbell Curl
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
15 reps
-
1B
Dip (Bodyweight)
3
15 reps
-
2A
Bent Over Row (Barbell)
3
12 reps
-
2B
Overhead Extension (Dumbbell)
3
15 reps
-
3A
Hanging Leg Raise
3
20 reps
-
3B
Oblique Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
15 reps
-
1B
Dip (Bodyweight)
3
15 reps
-
2A
Bent Over Row (Barbell)
3
12 reps
-
2B
Overhead Extension (Dumbbell)
3
15 reps
-
3A
Hanging Leg Raise
3
20 reps
-
3B
Oblique Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
15 reps
-
1B
Dip (Bodyweight)
3
15 reps
-
2A
Bent Over Row (Barbell)
3
12 reps
-
2B
Overhead Extension (Dumbbell)
3
15 reps
-
3A
Hanging Leg Raise
3
20 reps
-
3B
Oblique Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
15 reps
-
1B
Dip (Bodyweight)
3
15 reps
-
2A
Bent Over Row (Barbell)
3
12 reps
-
2B
Overhead Extension (Dumbbell)
3
15 reps
-
3A
Hanging Leg Raise
3
20 reps
-
3B
Oblique Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
15 reps
-
1B
Dip (Bodyweight)
3
15 reps
-
2A
Bent Over Row (Barbell)
3
12 reps
-
2B
Overhead Extension (Dumbbell)
3
15 reps
-
3A
Hanging Leg Raise
3
20 reps
-
3B
Oblique Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
15 reps
-
1B
Dip (Bodyweight)
3
15 reps
-
2A
Bent Over Row (Barbell)
3
12 reps
-
2B
Overhead Extension (Dumbbell)
3
15 reps
-
3A
Hanging Leg Raise
3
20 reps
-
3B
Oblique Crunch
3
20 reps
-
Week 1
1 / 6 Weeks
Day 1
1A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
1B
Front Raise
3 Sets
15 Reps
-
2A
Bench Press (Barbell)
3 Sets
12 Reps
-
2B
Bicep Curl (EZ Bar)
3 Sets
15 Reps
-
3A
Hanging Leg Raise
3 Sets
20 Reps
-
3B
Oblique Crunch
3 Sets
20 Reps
-
4A
Overhead Press (Barbell)
3 Sets
12 Reps
-
4B
Hammer Curl
3 Sets
15 Reps
-
Day 2
1A
Pull-Up (Weighted)
3 Sets
8 Reps
-
1B
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
2A
Lat Pulldown
3 Sets
15 Reps
-
2B
Diamond Push-up
3 Sets
25 Reps
-
3A
Hanging Leg Raise
3 Sets
20 Reps
-
3B
Oblique Crunch
3 Sets
20 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
-
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
-
2B
Standing Calf Raise
3 Sets
25 Reps
-
Day 4
1A
Incline Bench Press (Barbell)
3 Sets
12 Reps
-
1B
Bicep Curl (Barbell)
3 Sets
15 Reps
-
2A
Overhead Press (Barbell)
3 Sets
12 Reps
-
2B
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
-
3A
Push Up
4 Sets
25 Reps
-
3B
Alternating Dumbbell Curl
4 Sets
12 Reps
-
Day 5
1A
Pull-Up (Bodyweight)
3 Sets
15 Reps
-
1B
Dip (Bodyweight)
3 Sets
15 Reps
-
2A
Bent Over Row (Barbell)
3 Sets
12 Reps
-
2B
Overhead Extension (Dumbbell)
3 Sets
15 Reps
-
3A
Hanging Leg Raise
3 Sets
20 Reps
-
3B
Oblique Crunch
3 Sets
20 Reps
-