logo
Exam Plan
by sammyrich
2 athletes joined
5.0
(2 ratings)
Program Description
Maintain mass and strength while adding revision time
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
100 minutes
Created
May 12, 2024 07:44
Last Edited
May 14, 2024 06:29
down_app
Week 1
1 / 4 Weeks
Day 2
1
Clean Deadlift
2 Sets
5 Reps
@10
2
Pull-Up (Assisted)
2 Sets
12 Reps
@8
3
Chest Fly (Cable)
2 Sets
14 Reps
@8
4
Chest Press (Machine)
1 Set
1 Set
10 Reps
10 Reps
@8
5
Dip (Assisted)
2 Sets
12 Reps
@6.5
6
Seated Shoulder Press (Dumbbell)
2 Sets
12 Reps
@10
7
Seated Dumbbell Curl
2 Sets
12 Reps
@10
8
Standing Calf Raise
2 Sets
15 Reps
@10
9
Back Extension
2 Sets
12 Reps
@10
Day 1
1A
Bench Press (Barbell)
2 Sets
5 Reps
@9
1B
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@9
1C
Lat Pulldown
2 Sets
12 Reps
@7.5
1D
Barbell Row
2 Sets
12 Reps
@7.5
1E
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@7
2A
Bicep Curl (Cable)
2 Sets
12 Reps
@9.5
2B
Tricep Pushdown (Cable)
2 Sets
12 Reps
@10
3
Leg Extension
2 Sets
15 Reps
@8
4
Leg Curl
2 Sets
15 Reps
@8
Day 3
1
Squat (Barbell)
2 Sets
5 Reps
@10
2
Bench Press (Dumbbell)
2 Sets
12 Reps
@9.5
3
Barbell Row
2 Sets
8 Reps
@10
4
Sit Up
2 Sets
12 Reps
@10
5
Hanging Leg Raise
2 Sets
12 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
12 Reps
@9.5
7
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@8
8
Leg Extension
2 Sets
12 Reps
@8
9
Leg Curl
2 Sets
12 Reps
@8
Day 1
1A
Bench Press (Barbell)
2 Sets
5 Reps
@9
1B
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@9
1C
Lat Pulldown
2 Sets
12 Reps
@7.5
1D
Barbell Row
2 Sets
12 Reps
@7.5
1E
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@7
2A
Bicep Curl (Cable)
2 Sets
12 Reps
@9.5
2B
Tricep Pushdown (Cable)
2 Sets
12 Reps
@10
3
Leg Extension
2 Sets
15 Reps
@8
4
Leg Curl
2 Sets
15 Reps
@8
Day 2
1
Clean Deadlift
2 Sets
5 Reps
@10
2
Pull-Up (Assisted)
2 Sets
12 Reps
@8
3
Chest Fly (Cable)
2 Sets
14 Reps
@8
4
Chest Press (Machine)
1 Set
1 Set
10 Reps
10 Reps
@8
5
Dip (Assisted)
2 Sets
12 Reps
@6.5
6
Seated Shoulder Press (Dumbbell)
2 Sets
12 Reps
@10
7
Seated Dumbbell Curl
2 Sets
12 Reps
@10
8
Standing Calf Raise
2 Sets
15 Reps
@10
9
Back Extension
2 Sets
12 Reps
@10
Day 3
1
Squat (Barbell)
2 Sets
5 Reps
@10
2
Bench Press (Dumbbell)
2 Sets
12 Reps
@9.5
3
Barbell Row
2 Sets
8 Reps
@10
4
Sit Up
2 Sets
12 Reps
@10
5
Hanging Leg Raise
2 Sets
12 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
12 Reps
@9.5
7
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@8
8
Leg Extension
2 Sets
12 Reps
@8
9
Leg Curl
2 Sets
12 Reps
@8
Day 1
1A
Bench Press (Barbell)
2 Sets
5 Reps
@9
1B
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@9
1C
Lat Pulldown
2 Sets
12 Reps
@7.5
1D
Barbell Row
2 Sets
12 Reps
@7.5
1E
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@7
2A
Bicep Curl (Cable)
2 Sets
12 Reps
@9.5
2B
Tricep Pushdown (Cable)
2 Sets
12 Reps
@10
3
Leg Extension
2 Sets
15 Reps
@8
4
Leg Curl
2 Sets
15 Reps
@8
Day 2
1
Clean Deadlift
2 Sets
5 Reps
@10
2
Pull-Up (Assisted)
2 Sets
12 Reps
@8
3
Chest Fly (Cable)
2 Sets
14 Reps
@8
4
Chest Press (Machine)
1 Set
1 Set
10 Reps
10 Reps
@8
5
Dip (Assisted)
2 Sets
12 Reps
@6.5
6
Seated Shoulder Press (Dumbbell)
2 Sets
12 Reps
@10
7
Seated Dumbbell Curl
2 Sets
12 Reps
@10
8
Standing Calf Raise
2 Sets
15 Reps
@10
9
Back Extension
2 Sets
12 Reps
@10
Day 3
1
Squat (Barbell)
2 Sets
5 Reps
@10
2
Bench Press (Dumbbell)
2 Sets
12 Reps
@9.5
3
Barbell Row
2 Sets
8 Reps
@10
4
Sit Up
2 Sets
12 Reps
@10
5
Hanging Leg Raise
2 Sets
12 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
12 Reps
@9.5
7
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@8
8
Leg Extension
2 Sets
12 Reps
@8
9
Leg Curl
2 Sets
12 Reps
@8
Day 1
1A
Bench Press (Barbell)
2 Sets
5 Reps
@9
1B
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@9
1C
Lat Pulldown
2 Sets
12 Reps
@7.5
1D
Barbell Row
2 Sets
12 Reps
@7.5
1E
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@7
2A
Bicep Curl (Cable)
2 Sets
12 Reps
@9.5
2B
Tricep Pushdown (Cable)
2 Sets
12 Reps
@10
3
Leg Extension
2 Sets
15 Reps
@8
4
Leg Curl
2 Sets
15 Reps
@8
Day 2
1
Clean Deadlift
2 Sets
5 Reps
@10
2
Pull-Up (Assisted)
2 Sets
12 Reps
@8
3
Chest Fly (Cable)
2 Sets
14 Reps
@8
4
Chest Press (Machine)
1 Set
1 Set
10 Reps
10 Reps
@8
5
Dip (Assisted)
2 Sets
12 Reps
@6.5
6
Seated Shoulder Press (Dumbbell)
2 Sets
12 Reps
@10
7
Seated Dumbbell Curl
2 Sets
12 Reps
@10
8
Standing Calf Raise
2 Sets
15 Reps
@10
9
Back Extension
2 Sets
12 Reps
@10
Day 3
1
Squat (Barbell)
2 Sets
5 Reps
@10
2
Bench Press (Dumbbell)
2 Sets
12 Reps
@9.5
3
Barbell Row
2 Sets
8 Reps
@10
4
Sit Up
2 Sets
12 Reps
@10
5
Hanging Leg Raise
2 Sets
12 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
12 Reps
@9.5
7
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@8
8
Leg Extension
2 Sets
12 Reps
@8
9
Leg Curl
2 Sets
12 Reps
@8
What People Are Saying(2 ratings)
Only ratings with written feedback are displayed here.
5.00/ 5
Edgar KharlamovAge 18, Man
a month ago
0 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
None modifications
Got into uni xxx
sammyrichAge 18, Man
a month ago
0 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
None modifications
So amazing I got A*