Program Description
Staying Strong While in a Deficit
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting, Bodybuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout70 minutes
- CreatedMar 31, 2025 12:59
- Last EditedJun 18, 2025 10:28
Summary
**Prep Strong** is a dynamic 6-week program designed to build your strength and sculpt your physique with six intense training sessions each week. This comprehensive plan focuses on major muscle groups through a mix of machine and free weight exercises, ensuring a balanced approach to strength development. With targeted workouts like the Chest Press and Lateral Raise, you'll push your limits and see real results. Get ready to transform your body and elevate your fitness game!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Extension3 Sets
-
8
Wood Chop3 Sets
-
Day 2
1
Lateral Raise (Dumbbell)3 Sets
-
2A
Front Raise3 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 Deck3 Sets
-
Day 3
1
Straight Bar Lat Extension3 Sets
-
2
Behind-the-Neck Lat Pulldown3 Sets
-
3
Barbell Row3 Sets
-
4
Rack Pull (Barbell)1 Set
-
5
Preacher Curl (EZ Bar)3 Sets
-
6
Concentration Curl3 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 Raise1 Set
-
5
Rear Delt Fly (Cable)1 Set
-
6
Single-Leg Leg Curl1 Set
-
7
Lying Leg Curl1 Set
-
8
Seated Calf Raise1 Set
-
Day 6
1
Lat Pulldown (Single Arm)1 Set
-
2
Seated Row (Cable)1 Set
-
3
T-Bar Row1 Set
-
4
Squat Thruster1 Set
-
5
Pendulum Squat1 Set
-
6
Preacher Curl (Dumbbell)1 Set
-
7
Bicep Curl (EZ Bar)1 Set
-