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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
    Jun 18, 2025 11:57

Summary

The Exam Plan is a comprehensive 4-week program designed to elevate your strength and conditioning with three focused training sessions each week. Each workout incorporates a mix of barbell, machine, and dumbbell exercises, targeting major muscle groups to enhance overall performance. With a blend of compound movements like Clean Deadlifts and Bench Presses, along with accessory work, you'll build muscle and improve your lifting technique. Get ready to challenge yourself and see measurable progress in just one month!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5 reps
RPE 9
1B
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
1C
Lat Pulldown
2
12 reps
RPE 7.5
1D
Barbell Row
2
12 reps
RPE 7.5
1E
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
2A
Bicep Curl (Cable)
2
12 reps
RPE 9.5
2B
Tricep Pushdown (Cable)
2
12 reps
RPE 10
3
Leg Extension
2
15 reps
RPE 8
4
Leg Curl
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5 reps
RPE 9
1B
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
1C
Lat Pulldown
2
12 reps
RPE 7.5
1D
Barbell Row
2
12 reps
RPE 7.5
1E
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
2A
Bicep Curl (Cable)
2
12 reps
RPE 9.5
2B
Tricep Pushdown (Cable)
2
12 reps
RPE 10
3
Leg Extension
2
15 reps
RPE 8
4
Leg Curl
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5 reps
RPE 9
1B
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
1C
Lat Pulldown
2
12 reps
RPE 7.5
1D
Barbell Row
2
12 reps
RPE 7.5
1E
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
2A
Bicep Curl (Cable)
2
12 reps
RPE 9.5
2B
Tricep Pushdown (Cable)
2
12 reps
RPE 10
3
Leg Extension
2
15 reps
RPE 8
4
Leg Curl
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5 reps
RPE 9
1B
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
1C
Lat Pulldown
2
12 reps
RPE 7.5
1D
Barbell Row
2
12 reps
RPE 7.5
1E
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
2A
Bicep Curl (Cable)
2
12 reps
RPE 9.5
2B
Tricep Pushdown (Cable)
2
12 reps
RPE 10
3
Leg Extension
2
15 reps
RPE 8
4
Leg Curl
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
5 reps
RPE 10
2
Pull-Up (Assisted)
2
12 reps
RPE 8
3
Chest Fly (Cable)
2
14 reps
RPE 8
4
Chest Press (Machine)
1
1
10 reps
10 reps
RPE 8
-
5
Dip (Assisted)
2
12 reps
RPE 6.5
6
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
7
Seated Dumbbell Curl
2
12 reps
RPE 10
8
Standing Calf Raise
2
15 reps
RPE 10
9
Back Extension
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
5 reps
RPE 10
2
Pull-Up (Assisted)
2
12 reps
RPE 8
3
Chest Fly (Cable)
2
14 reps
RPE 8
4
Chest Press (Machine)
1
1
10 reps
10 reps
RPE 8
-
5
Dip (Assisted)
2
12 reps
RPE 6.5
6
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
7
Seated Dumbbell Curl
2
12 reps
RPE 10
8
Standing Calf Raise
2
15 reps
RPE 10
9
Back Extension
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
5 reps
RPE 10
2
Pull-Up (Assisted)
2
12 reps
RPE 8
3
Chest Fly (Cable)
2
14 reps
RPE 8
4
Chest Press (Machine)
1
1
10 reps
10 reps
RPE 8
-
5
Dip (Assisted)
2
12 reps
RPE 6.5
6
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
7
Seated Dumbbell Curl
2
12 reps
RPE 10
8
Standing Calf Raise
2
15 reps
RPE 10
9
Back Extension
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
5 reps
RPE 10
2
Pull-Up (Assisted)
2
12 reps
RPE 8
3
Chest Fly (Cable)
2
14 reps
RPE 8
4
Chest Press (Machine)
1
1
10 reps
10 reps
RPE 8
-
5
Dip (Assisted)
2
12 reps
RPE 6.5
6
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
7
Seated Dumbbell Curl
2
12 reps
RPE 10
8
Standing Calf Raise
2
15 reps
RPE 10
9
Back Extension
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Bench Press (Dumbbell)
2
12 reps
RPE 9.5
3
Barbell Row
2
8 reps
RPE 10
4
Sit Up
2
12 reps
RPE 10
5
Hanging Leg Raise
2
12 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12 reps
RPE 9.5
7
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
8
Leg Extension
2
12 reps
RPE 8
9
Leg Curl
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Bench Press (Dumbbell)
2
12 reps
RPE 9.5
3
Barbell Row
2
8 reps
RPE 10
4
Sit Up
2
12 reps
RPE 10
5
Hanging Leg Raise
2
12 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12 reps
RPE 9.5
7
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
8
Leg Extension
2
12 reps
RPE 8
9
Leg Curl
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Bench Press (Dumbbell)
2
12 reps
RPE 9.5
3
Barbell Row
2
8 reps
RPE 10
4
Sit Up
2
12 reps
RPE 10
5
Hanging Leg Raise
2
12 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12 reps
RPE 9.5
7
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
8
Leg Extension
2
12 reps
RPE 8
9
Leg Curl
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Bench Press (Dumbbell)
2
12 reps
RPE 9.5
3
Barbell Row
2
8 reps
RPE 10
4
Sit Up
2
12 reps
RPE 10
5
Hanging Leg Raise
2
12 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12 reps
RPE 9.5
7
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
8
Leg Extension
2
12 reps
RPE 8
9
Leg Curl
2
12 reps
RPE 8
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
WHAT PEOPLE ARE SAYING(2 ratings)
Only ratings with written feedback are displayed here.
5.00 / 5
Edgar KharlamovAge 18, Man
a year ago
2 years of prior experience
More than expected strength gains
As expected muscle gains
No modifications
Got into uni xxx
sammyrichAge 18, Man
a year ago
2 years of prior experience
More than expected strength gains
As expected muscle gains
No modifications
So amazing I got A*