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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
    May 14, 2024 06:29
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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*