IntermediateFree

Intermediate Plateau Buster

Tired of being a lifetime intermediate? Revamp your strength and hypertrophy progression.

Franco Deacon · Jul 2025

iOS & Android

Overview

Length

13 weeks

Days / week

4 days

Level

Intermediate

Goal

Muscle, Strength

Equipment

Full Gym

Session length

90 min

The traditional powerbuilding programs you have followed have plateaued, and the jump to becoming and advanced lifter seems impossible. More specific, frequent and heavy (but submaximal) training is necessary to progress the big three. Your ROI for volume work on the big three has diminished, and volume should be directed to lower fatigue, and more targeted hypertrophy and accessory movements. Muscular development seems stagnant and you don't see a positive response to more volume on bodybuilding training and the big three on hypertrophy. Intense, targeted training at moderate volumes is required to progress hypertrophic development. The program is periodized into three blocks, with increasing RPE on top sets. The first block of 4 weeks includes top sets of 5 or 4 reps, the second block of 4 weeks includes top sets of 3 or 2 reps. The final block of five weeks utilizes top singles, and includes a mini peak to potentially new 1 RM's. RPE increases for accessory lifts over the blocks. Double progression should be used for bodybuilding movements and most sets should be with 0-2 reps in reserve. Sensible exercise substitutions can be made. If time and recovery constraints allow, more sets of arm and delt isolations can be done. Additional directed ab, forearms and calf volume may be added.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on gaining both size and strength

Athletes who can train 4 days per week

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

Muscle engagement

Front

Back

Hamstrings

12%

Glutes

10.1%

Triceps

9.2%

Front Delts

Upper Back

8.2%

Quadriceps

8.2%

Chest

7.6%

Biceps

7.4%

Lats

6.6%

Abs

Rear Delts

3.7%

Calves

2.7%

Middle Delts

2.3%

Adductors

2.1%

Forearms

Lower Back

1.9%

Abductors

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Paused)	2	5 reps	@6
		1	7 reps	@8
2	Chest Supported Row (Dumbbell)	3	12–15 reps	—
3	Y Raise (Dumbbell)	3	12–18 reps	—
4	Decline Dumbell Scullcrusher	3	10–12 reps	—
5	Preacher Curl (Dumbbell)	3	12–15 reps	—
6	Pec Deck (Machine)	3	12–15 reps	—
7	Wide Grip Lat Pulldown	2	12–15 reps	—

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	2	5 reps	@6
		1	7 reps	@7
2	Stiff Leg Deadlift	2	10 reps	@7.5
		1	10 reps	@8.5
3	Leg Press	3	12–15 reps	—
4	Calf Raise (Leg Press)	4	15–20 reps	—

#	Exercise	Sets	Reps	Load
1	Bench Press (Close Grip)	1	9 reps	@7
		2	9 reps	@6.5
2	Chin-Up (Weighted)	3	6–8 reps	—
3	AD Press (Smith Machine)	3	12–15 reps	—
4	Chest Supported Row (Machine)	2	8–10 reps	—
5	Tricep Pushdown (Cable)	3	12–15 reps	—
6	Seated Dumbbell Curl	3	6–10 reps	—
7	Rear Delt Fly (Cable)	3	10–15 reps	—

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	2	5 reps	@6
		1	7 reps	@7
2	Platz Squat	2	10 reps	@7.5
		1	10 reps	@8.5
3	Larsen Press (Barbell)	2	12–14 reps	@7
4	Lying Leg Curl	3	12–15 reps	—
5	Decline Sit Up (Weighted)	3	10–15 reps	—

Weeks 2–13 are in the app

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

Common questions

Yes, Intermediate Plateau Buster is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 13 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 90 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.

Intermediate Plateau Buster is structured around 4 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 13 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Intermediate Plateau Buster 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

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

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

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android