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Ben’s Plan
Intermediate–AdvancedFree

Ben’s Plan

Tri-phasic Power-building workout plan

Jordan W.
Jordan W.· Apr 2025
1athletes running this program
iOS & Android

Overview

Length
12 weeks
Days / week
4 days
Level
Intermediate, Advanced
Goal
Muscle, Strength
Equipment
Full Gym
Session length
90 min
3 Blocks Block 1: 4 Weeks Pre Fatigue Focus on isolation Strengthen Weak Links Block 2: 4 Weeks Pyramids Disadvantaged Compounds Strengthen Disadvantaged Positions Block 3: 4 Weeks Reverse Pyramids Advantaged Compounds Max Strength Output

Who it's for

Athletes at the Intermediate–Advanced level
Athletes focused on gaining both size and strength
Athletes who can train 4 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Upper Back
10.8%
Middle Delts
9.8%
Triceps
9.8%
Biceps
9.7%
Front Delts
8.9%
Rear Delts
7.8%
Quadriceps
6.5%
Abs
6.4%
Forearms
6.4%
Hamstrings
6.2%
Chest
5.5%
Lats
4.2%
Glutes
3.3%
Calves
2.3%
Lower Back
1.4%
Adductors
0.7%
Abductors
0.2%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Single Arm Rear Delt Cable Fly214 reps@10
2Face Pull214 reps@10
3Dumbbell Row210 reps@8
4Lat Pulldown210 reps@8
5Bicep Curl (Cable)212 reps@10
6Cable Crunch212 reps@10
7Reverse Bicep Curl (EZ Bar)215 reps@10
#ExerciseSetsRepsLoad
1Lateral Raise (Cable)210 reps@10
2Lateral Raise (Dumbbell)215 reps@10
3Chest Fly (Cable)220 reps@10
4Incline Bench Press (Dumbbell)210 reps@8
5Tricep Pushdown (Cable)212 reps@10
6Push Up1AMRAP@10
#ExerciseSetsRepsLoad
1Leg Curl220 reps@8
2Leg Extension220 reps@8
3Romanian Deadlift (Barbell)210 reps@8
4Leg Press210 reps@8
5Calf Raise (Leg Press)212 reps@10
6Lying Leg Raise2AMRAP@10
7Wrist Curls214 reps@10
#ExerciseSetsRepsLoad
1Standing Behind Neck Shoulder Press (Barbell)210 reps@8
2Lateral Raise (Dumbbell)214 reps@10
3Rear Delt Fly (Dumbbell)214 reps@10
Superset
4ASeated Dumbbell Curl214 reps@10
4BSkull Crusher214 reps@10
Superset
5ABicep Curl (Cable)215 reps@10
5BOverhead Tricep Extension (Cable)215 reps@10

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Ben’s Plan is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 90 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.

Ben’s Plan 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Ben’s Plan 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

Boostcamp app
1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.
Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
Free on iOS & Android