Prisoner Body
A program for lifters who desire to bring up their show muscles that make them looked jacked and lean.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Lateral Raise (Dumbbell) | 3 | 15 reps |
| 1B | Front Raise | 3 | 15 reps |
| Superset | |||
| 2A | Bench Press (Barbell) | 3 | 12 reps |
| 2B | Bicep Curl (EZ Bar) | 3 | 15 reps |
| Superset | |||
| 3A | Hanging Leg Raise | 3 | 20 reps |
| 3B | Oblique Crunch | 3 | 20 reps |
| Superset | |||
| 4A | Overhead Press (Barbell) | 3 | 12 reps |
| 4B | Hammer Curl | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Pull-Up (Weighted) | 3 | 8 reps |
| 1B | Tricep Pushdown (Cable) | 3 | 15 reps |
| Superset | |||
| 2A | Lat Pulldown | 3 | 15 reps |
| 2B | Diamond Push-up | 3 | 25 reps |
| Superset | |||
| 3A | Hanging Leg Raise | 3 | 20 reps |
| 3B | Oblique Crunch | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 10 reps |
| Superset | |||
| 2A | Bulgarian Split Squat (Dumbbell) | 3 | 12 reps |
| 2B | Standing Calf Raise | 3 | 25 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Incline Bench Press (Barbell) | 3 | 12 reps |
| 1B | Bicep Curl (Barbell) | 3 | 15 reps |
| Superset | |||
| 2A | Overhead Press (Barbell) | 3 | 12 reps |
| 2B | Rear Delt Fly (Dumbbell) | 3 | 15 reps |
| Superset | |||
| 3A | Push Up | 4 | 25 reps |
| 3B | Alternating Dumbbell Curl | 4 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Pull-Up (Bodyweight) | 3 | 15 reps |
| 1B | Dip (Bodyweight) | 3 | 15 reps |
| Superset | |||
| 2A | Bent Over Row (Barbell) | 3 | 12 reps |
| 2B | Overhead Extension (Dumbbell) | 3 | 15 reps |
| Superset | |||
| 3A | Hanging Leg Raise | 3 | 20 reps |
| 3B | Oblique Crunch | 3 | 20 reps |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Prisoner Body is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a garage 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.
Prisoner Body is structured around 5 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Prisoner Body 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
