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Prisoner Body

by Gabe M.

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
    Jul 27, 2024 04:12
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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