IntermediateFree

I dont know!

endo F.· Apr 2024

iOS & Android

Overview

Length

1 week

Days / week

7 days

Level

Intermediate

Goal

Strength

Equipment

Full Gym

Session length

150 min

High volume - literally nothing scientific about this; just a shitload of work for those with too much free time; and yes i came up with it on the spot. who cares? 4 days a week at a gym, 2 days doing basics at home, and 1 being useless. Nothing special outside of a gym membership is needed.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on maximal strength

Athletes who can train 7 days per week

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

Muscle engagement

Front

Back

Quadriceps

11.4%

Abs

11.3%

Glutes

10.5%

Triceps

10.1%

Chest

9.1%

Front Delts

8.5%

Hamstrings

8.1%

Biceps

6.7%

Upper Back

5.3%

Forearms

3.6%

Lower Back

3.5%

Middle Delts

3.3%

Lats

Adductors

2.5%

Abductors

1.2%

Rear Delts

Other

0.8%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Bench Press (Barbell)	1	3–7 reps	@7
		1	3–7 reps	@9
		1	3–7 reps	@10
2	Bench Press (Paused)	1	3–7 reps	@6.5
		1	5–10 reps	@9
3	Incline Bench Press (Barbell)	1	5 reps	@7
		1	5 reps	@9
4	Tricep Pushdown (Cable)	1	10 reps	@7.5
		1	10 reps	@8.5
5	Chest Fly (Cable)	1	0.5 min	@6.5
		1	0.5 min	@7
		1	0.5 min	@7.5
		1	0.5 min	@9
		1	0.5 min	@10
6	Bicep Curl (Machine)	1	AMRAP	@8
		1	AMRAP	@9
		1	AMRAP	@10
Superset
7A	Bayesian Curl	1	0 reps	@8
7B	Bicep Curl (Cable)	1	AMRAP	@9.5
		1	AMRAP	@10
8	Wrist Curls	1	10–20 reps	@9.5
		1	10–20 reps	@10
9	Reverse Wrist Curl (Dumbbell)	1	AMRAP	@9.5
		1	AMRAP	@10
Superset
10A	Bench Press (Wide Grip)	1	AMRAP	66%
10B	Bench Press (Close Grip)	1	AMRAP	66%
Superset
11A	Plank	1	1–999 min	@10
11B	Push Up	1	1–999 min	@10
11C	Sit Up	1	10–999 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Squat (Barbell)	1	8 reps	@8
		1	8 reps	@9
		1	8 reps	@10
2	Squat (Paused)	2	5 reps	@8.5
3	Front Squat (Barbell)	1	7 reps	@9
4	Good Morning	1	3–7 reps	@6.5
		1	3–7 reps	@7.5
5	Leg Press (45 Degrees)	1	5–15 reps	@8
		1	5–15 reps	@9.5
		1	5–15 reps	@10
6	Leg Curl	1	AMRAP	@9.5
		1	AMRAP	@10
7	Leg Extension	1	AMRAP	@9.5
		1	AMRAP	@10
8	Lying Leg Curl	1	AMRAP	@9.5
		1	AMRAP	@10
9	Hip Abductor (Machine)	1	10–20 reps	@8
		1	10–20 reps	@10
10	Hip Adductor (Machine)	1	AMRAP	@9.5
		1	AMRAP	@10
11	Leg Press	1	1.5–3 min	@9
		1	1–2 min	@10
12	Walk	1	3–10 min	@8
13	Hip Thrust (Barbell)	1	10 reps	@9.5
		1	10 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Plank	1	1–999 min	@10
2	Sit Up	1	15 reps	@10
		1	20 reps	@10
		1	25 reps	@10
3	Push Up	1	15 reps	@10
		1	20 reps	@10
		1	25 reps	@10
4	Wall Sit	1	1–15 min	@10
5	Russian Twist	1	20 reps	@10
		1	30 reps	@10
6	Oblique Crunch	1	20 reps	@10
		1	30 reps	@10
7	Lunge (Bodyweight)	1	10 reps	@10
8	Squat (Bodyweight)	1	10 reps	@10
		1	15 reps	@10
9	Reverse Abs Crunch (Bodyweight)	1	10 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Overhead Press (Barbell)	1	AMRAP	60%
		1	AMRAP	80%
		1	AMRAP	90%
2	Seated Overhead Press (Dumbbell)	1	AMRAP	@8
		1	AMRAP	@9
		1	AMRAP	@10
3	Reverse Bicep Curl (EZ Bar)	1	AMRAP	@8
		1	AMRAP	@9
		1	AMRAP	@10
4	Cross Body Hammer Curls	1	AMRAP	@9.5
		1	AMRAP	@10
5	Preacher Curl (Barbell)	1	AMRAP	@9.5
		1	AMRAP	@10
6	Tricep Rope Push Down (Cable)	1	AMRAP	@9.5
		1	AMRAP	@10
7	Tricep Pushdown (Cable)	1	AMRAP	@9.5
		1	AMRAP	@10
8	Tricep Kickback	1	AMRAP	@9.5
		1	AMRAP	@10
9	Front Raise	1	AMRAP	@9.5
		1	AMRAP	@10
10	Lateral Raise (Dumbbell)	1	AMRAP	@9.5
		1	AMRAP	@10
11	Rear Delt Fly (Dumbbell)	1	AMRAP	@9.5
		1	AMRAP	@10
12	Wide Grip Lat Pulldown	1	AMRAP	@9.5
		1	AMRAP	@10
13	Lat Pulldown (Close Grip)	1	AMRAP	@9.5
		1	AMRAP	@10
14	Seated Row (Cable)	1	AMRAP	@7
		1	AMRAP	@8
		1	AMRAP	@9
		1	AMRAP	@10
15	Back Extension (Weighted)	1	0.5 min	@8
		1	0.5 min	@9
		1	0.5 min	@10

#	Exercise	Sets	Reps	Intensity
1	Clean Deadlift	1	5 reps	@6
		1	4 reps	@6.5
		1	3 reps	@7
		1	2 reps	@7.5
		2	1 rep	@10
2	Romanian Deadlift (Barbell)	3	3–5 reps	@8
3	Run	1	AMRAP	@10

#	Exercise	Sets	Reps	Intensity
1	Plank	1	1–999 min	@10
2	Sit Up	1	15 reps	@10
		1	20 reps	@10
		1	25 reps	@10
3	Push Up	1	15 reps	@10
		1	20 reps	@10
		1	25 reps	@10
4	Wall Sit	1	1–15 min	@10
5	Russian Twist	1	20 reps	@10
		1	30 reps	@10
6	Oblique Crunch	1	20 reps	@10
		1	30 reps	@10
7	Lunge (Bodyweight)	1	10 reps	@10
8	Squat (Bodyweight)	1	10 reps	@10
		1	15 reps	@10
9	Reverse Abs Crunch (Bodyweight)	1	10 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Push Up	1	1 rep	@10

Common questions

Yes, I dont know! is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 150 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.

I dont know! is structured around 7 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

I dont know! 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

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