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BoostcampPNG

Prep Strong

by BMore S.

Program Description

Staying Strong While in a Deficit

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 31, 2025 12:59
  • Last Edited
    Mar 31, 2025 02:44
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
1
Pec Deck (Machine)
2
-
2
Chest Press (Machine)
2
-
3
Incline Bench Press (Dumbbell)
3
-
4A
Chest Fly (Dumbbell)
2
-
5A
Fly Press (Dumbbell)
2
-
6
Single Arm Tricep Extension (Cable)
3
-
7A
Single Arm Overhead Tricep Extension
3
-
8
Wood Chop
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Chest Press (Machine)
2
-
3
Incline Bench Press (Dumbbell)
3
-
4A
Chest Fly (Dumbbell)
2
-
5A
Fly Press (Dumbbell)
2
-
6
Single Arm Tricep Extension (Cable)
3
-
7A
Single Arm Overhead Tricep Extension
3
-
8
Wood Chop
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Chest Press (Machine)
2
-
3
Incline Bench Press (Dumbbell)
3
-
4A
Chest Fly (Dumbbell)
2
-
5A
Fly Press (Dumbbell)
2
-
6
Single Arm Tricep Extension (Cable)
3
-
7A
Single Arm Overhead Tricep Extension
3
-
8
Wood Chop
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Chest Press (Machine)
2
-
3
Incline Bench Press (Dumbbell)
3
-
4A
Chest Fly (Dumbbell)
2
-
5A
Fly Press (Dumbbell)
2
-
6
Single Arm Tricep Extension (Cable)
3
-
7A
Single Arm Overhead Tricep Extension
3
-
8
Wood Chop
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Chest Press (Machine)
2
-
3
Incline Bench Press (Dumbbell)
3
-
4A
Chest Fly (Dumbbell)
2
-
5A
Fly Press (Dumbbell)
2
-
6
Single Arm Tricep Extension (Cable)
3
-
7A
Single Arm Overhead Tricep Extension
3
-
8
Wood Chop
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Chest Press (Machine)
2
-
3
Incline Bench Press (Dumbbell)
3
-
4A
Chest Fly (Dumbbell)
2
-
5A
Fly Press (Dumbbell)
2
-
6
Single Arm Tricep Extension (Cable)
3
-
7A
Single Arm Overhead Tricep Extension
3
-
8
Wood Chop
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2A
Front Raise
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Upright Row (Barbell)
2
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2A
Front Raise
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Upright Row (Barbell)
2
-
6
Reverse Pec Deck
3
-
7
Cable Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2A
Front Raise
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Upright Row (Barbell)
2
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2A
Front Raise
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Upright Row (Barbell)
2
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2A
Front Raise
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Upright Row (Barbell)
2
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2A
Front Raise
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Upright Row (Barbell)
2
-
6
Reverse Pec Deck
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Bar Lat Extension
3
-
2
Behind-the-Neck Lat Pulldown
3
-
3
Barbell Row
3
-
4
Rack Pull (Barbell)
1
-
5
Preacher Curl (EZ Bar)
3
-
6
Concentration Curl
3
-
7
Hammer Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Bar Lat Extension
3
-
2
Behind-the-Neck Lat Pulldown
3
-
3
Barbell Row
3
-
4
Rack Pull (Barbell)
1
-
5
Preacher Curl (EZ Bar)
3
-
6
Concentration Curl
3
-
7
Hammer Curl (Cable)
2
-
8
Russian Twist
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Bar Lat Extension
3
-
2
Behind-the-Neck Lat Pulldown
3
-
3
Barbell Row
3
-
4
Rack Pull (Barbell)
1
-
5
Preacher Curl (EZ Bar)
3
-
6
Concentration Curl
3
-
7
Hammer Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Bar Lat Extension
3
-
2
Behind-the-Neck Lat Pulldown
3
-
3
Barbell Row
3
-
4
Rack Pull (Barbell)
1
-
5
Preacher Curl (EZ Bar)
3
-
6
Concentration Curl
3
-
7
Hammer Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Bar Lat Extension
3
-
2
Behind-the-Neck Lat Pulldown
3
-
3
Barbell Row
3
-
4
Rack Pull (Barbell)
1
-
5
Preacher Curl (EZ Bar)
3
-
6
Concentration Curl
3
-
7
Hammer Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Bar Lat Extension
3
-
2
Behind-the-Neck Lat Pulldown
3
-
3
Barbell Row
3
-
4
Rack Pull (Barbell)
1
-
5
Preacher Curl (EZ Bar)
3
-
6
Concentration Curl
3
-
7
Hammer Curl (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Bench Press (Barbell)
1
-
3
Decline Bench Press (Barbell)
1
-
4
Chest Fly (Cable)
1
-
5
Seated Dip (Machine)
1
-
6
Tricep Pushdown (Cable)
1
-
7
Overhead Extension (Dumbbell)
1
-
8
Abs Crunch (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Bench Press (Barbell)
1
-
3
Decline Bench Press (Barbell)
1
-
4
Chest Fly (Cable)
1
-
5
Seated Dip (Machine)
1
-
6
Tricep Pushdown (Cable)
1
-
7
Overhead Extension (Dumbbell)
1
-
8
Abs Crunch (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Bench Press (Barbell)
1
-
3
Decline Bench Press (Barbell)
1
-
4
Chest Fly (Cable)
1
-
5
Seated Dip (Machine)
1
-
6
Tricep Pushdown (Cable)
1
-
7
Overhead Extension (Dumbbell)
1
-
8
Abs Crunch (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Bench Press (Barbell)
1
-
3
Decline Bench Press (Barbell)
1
-
4
Chest Fly (Cable)
1
-
5
Seated Dip (Machine)
1
-
6
Tricep Pushdown (Cable)
1
-
7
Overhead Extension (Dumbbell)
1
-
8
Abs Crunch (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Bench Press (Barbell)
1
-
3
Decline Bench Press (Barbell)
1
-
4
Chest Fly (Cable)
1
-
5
Seated Dip (Machine)
1
-
6
Tricep Pushdown (Cable)
1
-
7
Overhead Extension (Dumbbell)
1
-
8
Abs Crunch (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Bench Press (Barbell)
1
-
3
Decline Bench Press (Barbell)
1
-
4
Chest Fly (Cable)
1
-
5
Seated Dip (Machine)
1
-
6
Tricep Pushdown (Cable)
1
-
7
Overhead Extension (Dumbbell)
1
-
8
Abs Crunch (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
-
2
Shoulder Press (Machine)
1
-
3
Lateral Raise (Machine)
1
-
4
Front Raise
1
-
5
Rear Delt Fly (Cable)
1
-
6
Single-Leg Leg Curl
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
-
2
Shoulder Press (Machine)
1
-
3
Lateral Raise (Machine)
1
-
4
Front Raise
1
-
5
Rear Delt Fly (Cable)
1
-
6
Single-Leg Leg Curl
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
-
2
Shoulder Press (Machine)
1
-
3
Lateral Raise (Machine)
1
-
4
Front Raise
1
-
5
Rear Delt Fly (Cable)
1
-
6
Single-Leg Leg Curl
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
-
2
Shoulder Press (Machine)
1
-
3
Lateral Raise (Machine)
1
-
4
Front Raise
1
-
5
Rear Delt Fly (Cable)
1
-
6
Single-Leg Leg Curl
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
-
2
Shoulder Press (Machine)
1
-
3
Lateral Raise (Machine)
1
-
4
Front Raise
1
-
5
Rear Delt Fly (Cable)
1
-
6
Single-Leg Leg Curl
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
-
2
Shoulder Press (Machine)
1
-
3
Lateral Raise (Machine)
1
-
4
Front Raise
1
-
5
Rear Delt Fly (Cable)
1
-
6
Single-Leg Leg Curl
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
-
2
Seated Row (Cable)
1
-
3
T-Bar Row
1
-
4
Squat Thruster
1
-
5
Pendulum Squat
1
-
6
Preacher Curl (Dumbbell)
1
-
7
Bicep Curl (EZ Bar)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
-
2
Seated Row (Cable)
1
-
3
T-Bar Row
1
-
4
Squat Thruster
1
-
5
Pendulum Squat
1
-
6
Preacher Curl (Dumbbell)
1
-
7
Bicep Curl (EZ Bar)
1
-
8
Lying Leg Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
-
2
Seated Row (Cable)
1
-
3
T-Bar Row
1
-
4
Squat Thruster
1
-
5
Pendulum Squat
1
-
6
Preacher Curl (Dumbbell)
1
-
7
Bicep Curl (EZ Bar)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
-
2
Seated Row (Cable)
1
-
3
T-Bar Row
1
-
4
Squat Thruster
1
-
5
Pendulum Squat
1
-
6
Preacher Curl (Dumbbell)
1
-
7
Bicep Curl (EZ Bar)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
-
2
Seated Row (Cable)
1
-
3
T-Bar Row
1
-
4
Squat Thruster
1
-
5
Pendulum Squat
1
-
6
Preacher Curl (Dumbbell)
1
-
7
Bicep Curl (EZ Bar)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
-
2
Seated Row (Cable)
1
-
3
T-Bar Row
1
-
4
Squat Thruster
1
-
5
Pendulum Squat
1
-
6
Preacher Curl (Dumbbell)
1
-
7
Bicep Curl (EZ Bar)
1
-
Week 1
1 / 6 Weeks
Day 1
1
Pec Deck (Machine)
2 Sets
-
2
Chest Press (Machine)
2 Sets
-
3
Incline Bench Press (Dumbbell)
3 Sets
-
4A
Chest Fly (Dumbbell)
2 Sets
-
5A
Fly Press (Dumbbell)
2 Sets
-
6
Single Arm Tricep Extension (Cable)
3 Sets
-
7A
Single Arm Overhead Tricep Extension
3 Sets
-
8
Wood Chop
3 Sets
-
Day 2
1
Lateral Raise (Dumbbell)
3 Sets
-
2A
Front Raise
3 Sets
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
-
4
One Arm Lateral Raise (Cable)
3 Sets
-
5
Upright Row (Barbell)
2 Sets
-
6
Reverse Pec Deck
3 Sets
-
Day 3
1
Straight Bar Lat Extension
3 Sets
-
2
Behind-the-Neck Lat Pulldown
3 Sets
-
3
Barbell Row
3 Sets
-
4
Rack Pull (Barbell)
1 Set
-
5
Preacher Curl (EZ Bar)
3 Sets
-
6
Concentration Curl
3 Sets
-
7
Hammer Curl (Cable)
2 Sets
-
Day 4
1
Incline Bench Press (Barbell)
1 Set
-
2
Bench Press (Barbell)
1 Set
-
3
Decline Bench Press (Barbell)
1 Set
-
4
Chest Fly (Cable)
1 Set
-
5
Seated Dip (Machine)
1 Set
-
6
Tricep Pushdown (Cable)
1 Set
-
7
Overhead Extension (Dumbbell)
1 Set
-
8
Abs Crunch (Machine)
1 Set
-
Day 5
1
Shoulder Press (Plate Loaded)
1 Set
-
2
Shoulder Press (Machine)
1 Set
-
3
Lateral Raise (Machine)
1 Set
-
4
Front Raise
1 Set
-
5
Rear Delt Fly (Cable)
1 Set
-
6
Single-Leg Leg Curl
1 Set
-
7
Lying Leg Curl
1 Set
-
8
Seated Calf Raise
1 Set
-
Day 6
1
Lat Pulldown (Single Arm)
1 Set
-
2
Seated Row (Cable)
1 Set
-
3
T-Bar Row
1 Set
-
4
Squat Thruster
1 Set
-
5
Pendulum Squat
1 Set
-
6
Preacher Curl (Dumbbell)
1 Set
-
7
Bicep Curl (EZ Bar)
1 Set
-