Prep Strong
Master Shredder
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pec Deck (Machine) | 2 | 0 reps |
| 2 | Chest Press (Machine) | 2 | 0 reps |
| 3 | Incline Bench Press (Dumbbell) | 3 | 0 reps |
| Superset | |||
| 4A | Chest Fly (Dumbbell) | 2 | 0 reps |
| Superset | |||
| 5A | Fly Press (Dumbbell) | 2 | 0 reps |
| 6 | Single Arm Tricep Extension (Cable) | 3 | 0 reps |
| Superset | |||
| 7A | Single Arm Overhead Tricep Extension | 3 | 0 reps |
| 8 | Wood Chop | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lateral Raise (Dumbbell) | 3 | 0 reps |
| Superset | |||
| 2A | Front Raise | 3 | 0 reps |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 0 reps |
| 4 | One Arm Lateral Raise (Cable) | 3 | 0 reps |
| 5 | Upright Row (Barbell) | 2 | 0 reps |
| 6 | Reverse Pec Deck | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Straight Bar Lat Extension | 3 | 0 reps |
| 2 | Behind-the-Neck Lat Pulldown | 3 | 0 reps |
| 3 | Barbell Row | 3 | 0 reps |
| 4 | Rack Pull (Barbell) | 1 | 0 reps |
| 5 | Preacher Curl (EZ Bar) | 3 | 0 reps |
| 6 | Concentration Curl | 3 | 0 reps |
| 7 | Hammer Curl (Cable) | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 1 | 0 reps |
| 2 | Bench Press (Barbell) | 1 | 0 reps |
| 3 | Decline Bench Press (Barbell) | 1 | 0 reps |
| 4 | Chest Fly (Cable) | 1 | 0 reps |
| 5 | Seated Dip (Machine) | 1 | 0 reps |
| 6 | Tricep Pushdown (Cable) | 1 | 0 reps |
| 7 | Overhead Extension (Dumbbell) | 1 | 0 reps |
| 8 | Abs Crunch (Machine) | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Shoulder Press (Plate Loaded) | 1 | 0 reps |
| 2 | Shoulder Press (Machine) | 1 | 0 reps |
| 3 | Lateral Raise (Machine) | 1 | 0 reps |
| 4 | Front Raise | 1 | 0 reps |
| 5 | Rear Delt Fly (Cable) | 1 | 0 reps |
| 6 | Single-Leg Leg Curl | 1 | 0 reps |
| 7 | Lying Leg Curl | 1 | 0 reps |
| 8 | Seated Calf Raise | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown (Single Arm) | 1 | 0 reps |
| 2 | Seated Row (Cable) | 1 | 0 reps |
| 3 | T-Bar Row | 1 | 0 reps |
| 4 | Squat Thruster | 1 | 0 reps |
| 5 | Pendulum Squat | 1 | 0 reps |
| 6 | Preacher Curl (Dumbbell) | 1 | 0 reps |
| 7 | Bicep Curl (EZ Bar) | 1 | 0 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, Prep Strong 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 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 70 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.
Prep Strong is structured around 6 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.
Prep Strong 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.
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