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!

Maintain mass and strength while adding revision time

Exam Plan

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Week 1

Week 2

Week 3

Week 4

Clean Deadlift

Pull-Up (Assisted)

Chest Fly (Cable)

Chest Press (Machine)

Dip (Assisted)

Seated Shoulder Press (Dumbbell)

Seated Dumbbell Curl

Standing Calf Raise

Back Extension

Leg Extension

Leg Curl

Squat (Barbell)

Bench Press (Dumbbell)

Barbell Row

Sit Up

Hanging Leg Raise

Rear Delt Fly (Machine)

Lateral Raise (Dumbbell)

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