1 MONTH UNI PREP
ROUTINE AND HEAVY all muscles engaged and in routine w heavy compound movements
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 1 | 8 reps | @7.5 |
| 2 | 8 reps | @8.5 | ||
| 1 | 8 reps | @9 | ||
| 2 | Lat Pulldown (Single Arm) | 1 | 8 reps | @8 |
| 1 | 8 reps | @8.5 | ||
| 1 | 8 reps | @9 | ||
| 1 | 8 reps | @9.5 | ||
| 3 | cross body lat pull | 1 | 8 reps | @8 |
| 1 | 8 reps | @8.5 | ||
| 1 | 8 reps | @9 | ||
| 1 | 8 reps | @9.5 | ||
| 4 | Lateral Raise (Cable) | 3 | 15 reps | @7.5 |
| 5 | Single Arm Rear Delt Cable Fly | 1 | 8 reps | @8 |
| 2 | 8 reps | @8.5 | ||
| 1 | 8 reps | @9 | ||
| 6 | Abs Crunch (Machine) | 2 | 15 reps | @9 |
| 1 | 15 reps | @9.5 | ||
| 7 | Leg Raise (Captain's Chair) | 2 | 15 reps | @9 |
| 1 | 15 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 1 | 10 reps | @7.5 |
| 2 | 8 reps | @8.5 | ||
| 1 | 6 reps | @9.5 | ||
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 8 reps | @8.5 |
| 3 | Goblet Squat | 3 | 12 reps | @9 |
| 4 | Leg Extension | 2 | 15 reps | @9 |
| 1 | 6 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Standing Behind Neck Shoulder Press (Barbell) | 1 | 10 reps | @7.5 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8.5 | ||
| 1 | 10 reps | @9 | ||
| 2 | Lateral Raise (Cable) | 2 | 8 reps | @8.5 |
| 1 | 8 reps | @9 | ||
| 3 | Single Arm Rear Delt Cable Fly | 3 | 8 reps | @8.5 |
| 1 | 8 reps | @9 | ||
| 4 | Single Arm Tricep Extension (Cable) | 2 | 8 reps | @8.5 |
| 1 | 8 reps | @9 | ||
| Superset | ||||
| 5A | Bicep Curl (Dumbbell) | 1 | 8 reps | @8 |
| 1 | 8 reps | @8.5 | ||
| 1 | 8 reps | @9 | ||
| 5B | Hammer Curl (Dumbbell) | 1 | 8 reps | @8 |
| 1 | 8 reps | @8.5 | ||
| 1 | 8 reps | @9 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 1 | 8 reps | @7.5 |
| 2 | 8 reps | @8.5 | ||
| 1 | 8 reps | @9 | ||
| 2 | Step-Up (Weighted) | 1 | 8 reps | @8 |
| 3 | 8 reps | @9 | ||
| Superset | ||||
| 3A | Glute Kickback (Cable) | 1 | 8 reps | @8 |
| 2 | 8 reps | @9 | ||
| 3B | Glute Med Kickback | 1 | 8 reps | @8 |
| 2 | 8 reps | @9 | ||
| 4 | Hamstring Curl | 2 | 15 reps | @8.5 |
| 1 | 6 reps | @9.5 | ||
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 1 MONTH UNI 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 4 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 80 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.
1 MONTH UNI PREP is structured around 4 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
1 MONTH UNI 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
