IntermediateFree

Exam Plan

sammyrich· May 2024

2athletes running this program

Free on iOS & Android

Overview

Length

4 weeks

Days / week

3 days

Level

Intermediate

Goal

Muscle

Equipment

Full Gym

Session length

100 min

Maintain mass and strength while adding revision time

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 3 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

12.1%

Chest

11.7%

Front Delts

11%

Upper Back

10.8%

Quadriceps

8.3%

Lats

7.9%

Middle Delts

6.2%

Biceps

Abs

5.4%

Hamstrings

5.4%

Glutes

Rear Delts

3.5%

Calves

2.1%

Lower Back

2.1%

Forearms

1.5%

Adductors

0.8%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Clean Deadlift	2	5 reps	@10
2	Pull-Up (Assisted)	2	12 reps	@8
3	Chest Fly (Cable)	2	14 reps	@8
4	Chest Press (Machine)	1	10 reps	@8
		1	10 reps	—
5	Dip (Assisted)	2	12 reps	@6.5
6	Seated Shoulder Press (Dumbbell)	2	12 reps	@10
7	Seated Dumbbell Curl	2	12 reps	@10
8	Standing Calf Raise	2	15 reps	@10
9	Back Extension	2	12 reps	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Bench Press (Barbell)	2	5 reps	@9
1B	Incline Bench Press (Dumbbell)	2	10 reps	@9
1C	Lat Pulldown	2	12 reps	@7.5
1D	Barbell Row	2	12 reps	@7.5
1E	Lateral Raise (Dumbbell)	2	12 reps	@7
Superset
2A	Bicep Curl (Cable)	2	12 reps	@9.5
2B	Tricep Pushdown (Cable)	2	12 reps	@10
3	Leg Extension	2	15 reps	@8
4	Leg Curl	2	15 reps	@8

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	2	5 reps	@10
2	Bench Press (Dumbbell)	2	12 reps	@9.5
3	Barbell Row	2	8 reps	@10
4	Sit Up	2	12 reps	@10
5	Hanging Leg Raise	2	12 reps	@10
6	Rear Delt Fly (Machine)	2	12 reps	@9.5
7	Lateral Raise (Dumbbell)	2	12 reps	@8
8	Leg Extension	2	12 reps	@8
9	Leg Curl	2	12 reps	@8

Weeks 2–4 are in the app

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

Common questions

Yes, Exam 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 4 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 100 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.

Exam Plan is structured around 3 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Exam 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

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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