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AP STRONG V3

by Harry E.
1 athletes joined

Program Description

Get strong!!! Build muscle!!! Everything RPE 8-9 last week failure rest after leg day

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 07, 2025 12:16
  • Last Edited
    Jan 07, 2025 04:49
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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
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
RPE 7
3
High Row
2
5-10 reps
RPE 8
4
Standing Pullover (Cable)
3
5-10 reps
RPE 8
5
Chin-Up (Bodyweight)
2
5-10 reps
RPE 7
6
Bicep Curl (Barbell)
2
5-10 reps
RPE 8
7
Bayesian Curl
2
5-10 reps
RPE 8
8
Cardio
1
15-20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
RPE 7
3
High Row
2
5-10 reps
RPE 8
4
Standing Pullover (Cable)
3
5-10 reps
RPE 8
5
Chin-Up (Bodyweight)
2
5-10 reps
RPE 7
6
Bicep Curl (Barbell)
2
5-10 reps
RPE 8
7
Bayesian Curl
2
5-10 reps
RPE 8
8
Cardio
1
15-20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
RPE 7
3
High Row
2
5-10 reps
RPE 8
4
Standing Pullover (Cable)
3
5-10 reps
RPE 8
5
Chin-Up (Bodyweight)
2
5-10 reps
RPE 7
6
Bicep Curl (Barbell)
2
5-10 reps
RPE 8
7
Bayesian Curl
2
5-10 reps
RPE 8
8
Cardio
1
15-20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
RPE 7
3
High Row
2
5-10 reps
RPE 8
4
Standing Pullover (Cable)
3
5-10 reps
RPE 8
5
Chin-Up (Bodyweight)
2
5-10 reps
RPE 7
6
Bicep Curl (Barbell)
2
5-10 reps
RPE 8
7
Bayesian Curl
2
5-10 reps
RPE 8
8
Cardio
1
15-20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
RPE 7
3
High Row
2
5-10 reps
RPE 8
4
Standing Pullover (Cable)
3
5-10 reps
RPE 8
5
Chin-Up (Bodyweight)
2
5-10 reps
RPE 7
6
Bicep Curl (Barbell)
2
5-10 reps
RPE 8
7
Bayesian Curl
2
5-10 reps
RPE 8
8
Cardio
1
15-20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Band Pull Apart
3
20 reps
RPE 6
3
Bench Press (Close Grip)
2
5-10 reps
RPE 8
4
Overhead Press (Barbell)
3
5-10 reps
RPE 8
5
Chest Fly (Cable)
2
5-10 reps
RPE 8
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8
7
Skull Crusher (Barbell)
2
5-10 reps
RPE 8
8
Tricep Pushdown (Cable)
2
5-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Band Pull Apart
3
20 reps
RPE 6
3
Bench Press (Close Grip)
2
5-10 reps
RPE 8
4
Overhead Press (Barbell)
3
5-10 reps
RPE 8
5
Chest Fly (Cable)
2
5-10 reps
RPE 8
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8
7
Skull Crusher (Barbell)
2
5-10 reps
RPE 8
8
Tricep Pushdown (Cable)
2
5-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Band Pull Apart
3
20 reps
RPE 6
3
Bench Press (Close Grip)
2
5-10 reps
RPE 8
4
Overhead Press (Barbell)
3
5-10 reps
RPE 8
5
Chest Fly (Cable)
2
5-10 reps
RPE 8
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8
7
Skull Crusher (Barbell)
2
5-10 reps
RPE 8
8
Tricep Pushdown (Cable)
2
5-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Band Pull Apart
3
20 reps
RPE 6
3
Bench Press (Close Grip)
2
5-10 reps
RPE 8
4
Overhead Press (Barbell)
3
5-10 reps
RPE 8
5
Chest Fly (Cable)
2
5-10 reps
RPE 8
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8
7
Skull Crusher (Barbell)
2
5-10 reps
RPE 8
8
Tricep Pushdown (Cable)
2
5-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Band Pull Apart
3
20 reps
RPE 6
3
Bench Press (Close Grip)
2
5-10 reps
RPE 8
4
Overhead Press (Barbell)
3
5-10 reps
RPE 8
5
Chest Fly (Cable)
2
5-10 reps
RPE 8
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8
7
Skull Crusher (Barbell)
2
5-10 reps
RPE 8
8
Tricep Pushdown (Cable)
2
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
5-10 reps
RPE 8
2
Squat (Barbell)
2
5-10 reps
RPE 8
3
Front Squat (Barbell)
2
5-10 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
1
7-10 reps
RPE 8
6
Single-Leg Leg Curl
2
7-10 reps
RPE 8
7
Hanging Leg Raise
2
20 reps
RPE 10
8
Ab Wheel
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
5-10 reps
RPE 8
2
Squat (Barbell)
2
5-10 reps
RPE 8
3
Front Squat (Barbell)
2
5-10 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
1
7-10 reps
RPE 8
6
Single-Leg Leg Curl
2
7-10 reps
RPE 8
7
Hanging Leg Raise
2
20 reps
RPE 10
8
Ab Wheel
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
5-10 reps
RPE 8
2
Squat (Barbell)
2
5-10 reps
RPE 8
3
Front Squat (Barbell)
2
5-10 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
1
7-10 reps
RPE 8
6
Single-Leg Leg Curl
2
7-10 reps
RPE 8
7
Hanging Leg Raise
2
20 reps
RPE 10
8
Ab Wheel
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
5-10 reps
RPE 8
2
Squat (Barbell)
2
5-10 reps
RPE 8
3
Front Squat (Barbell)
2
5-10 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
1
7-10 reps
RPE 8
6
Single-Leg Leg Curl
2
7-10 reps
RPE 8
7
Hanging Leg Raise
2
20 reps
RPE 10
8
Ab Wheel
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
5-10 reps
RPE 8
2
Squat (Barbell)
2
5-10 reps
RPE 8
3
Front Squat (Barbell)
2
5-10 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
1
7-10 reps
RPE 8
6
Single-Leg Leg Curl
2
7-10 reps
RPE 8
7
Hanging Leg Raise
2
20 reps
RPE 10
8
Ab Wheel
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5-10 reps
RPE 8
2
Barbell Row
3
5-10 reps
RPE 8
3
Chin-Up (Bodyweight)
2
5-10 reps
RPE 8
4
Lat Pulldown
2
8-12 reps
RPE 8
5
Seated Row (Cable)
2
8-12 reps
RPE 8
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
8
Hammer Curl
2
8-12 reps
RPE 8
9
Cardio
1
15-20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5-10 reps
RPE 8
2
Barbell Row
3
5-10 reps
RPE 8
3
Chin-Up (Bodyweight)
2
5-10 reps
RPE 8
4
Lat Pulldown
2
8-12 reps
RPE 8
5
Seated Row (Cable)
2
8-12 reps
RPE 8
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
8
Hammer Curl
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5-10 reps
RPE 8
2
Barbell Row
3
5-10 reps
RPE 8
3
Chin-Up (Bodyweight)
2
5-10 reps
RPE 8
4
Lat Pulldown
2
8-12 reps
RPE 8
5
Seated Row (Cable)
2
8-12 reps
RPE 8
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
8
Hammer Curl
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5-10 reps
RPE 8
2
Barbell Row
3
5-10 reps
RPE 8
3
Chin-Up (Bodyweight)
2
5-10 reps
RPE 8
4
Lat Pulldown
2
8-12 reps
RPE 8
5
Seated Row (Cable)
2
8-12 reps
RPE 8
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
8
Hammer Curl
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5-10 reps
RPE 8
2
Barbell Row
3
5-10 reps
RPE 8
3
Chin-Up (Bodyweight)
2
5-10 reps
RPE 8
4
Lat Pulldown
2
8-12 reps
RPE 8
5
Seated Row (Cable)
2
8-12 reps
RPE 8
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
8
Hammer Curl
2
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 8
3
Chest Press (Machine)
2
10-15 reps
RPE 8
4
Dip (Bodyweight)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 8
8
Cable Crunch
2
RPE 10
9
Sit Up
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 8
3
Chest Press (Machine)
2
10-15 reps
RPE 8
4
Dip (Bodyweight)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 8
8
Cable Crunch
2
RPE 10
9
Sit Up
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 8
3
Chest Press (Machine)
2
10-15 reps
RPE 8
4
Dip (Bodyweight)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 8
8
Cable Crunch
2
RPE 10
9
Sit Up
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 8
3
Chest Press (Machine)
2
10-15 reps
RPE 8
4
Dip (Bodyweight)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 8
8
Cable Crunch
2
RPE 10
9
Sit Up
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 8
3
Chest Press (Machine)
2
10-15 reps
RPE 8
4
Dip (Bodyweight)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 8
8
Cable Crunch
2
RPE 10
9
Sit Up
1
-
Week 1
1 / 5 Weeks
Day 1
1
Deadlift (Barbell)
3 Sets
5-10 Reps
@8
2
Pull-Up (Bodyweight)
3 Sets
@7
3
High Row
2 Sets
5-10 Reps
@8
4
Standing Pullover (Cable)
3 Sets
5-10 Reps
@8
5
Chin-Up (Bodyweight)
2 Sets
5-10 Reps
@7
6
Bicep Curl (Barbell)
2 Sets
5-10 Reps
@8
7
Bayesian Curl
2 Sets
5-10 Reps
@8
8
Cardio
1 Set
15-20 mins
@6
Day 3
1
Seated Calf Raise
3 Sets
5-10 Reps
@8
2
Squat (Barbell)
2 Sets
5-10 Reps
@8
3
Front Squat (Barbell)
2 Sets
5-10 Reps
@8
4
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
1 Set
7-10 Reps
@8
6
Single-Leg Leg Curl
2 Sets
7-10 Reps
@8
7
Hanging Leg Raise
2 Sets
20 Reps
@10
8
Ab Wheel
2 Sets
@10
Day 2
1
Bench Press (Barbell)
3 Sets
5-10 Reps
@8
2
Band Pull Apart
3 Sets
20 Reps
@6
3
Bench Press (Close Grip)
2 Sets
5-10 Reps
@8
4
Overhead Press (Barbell)
3 Sets
5-10 Reps
@8
5
Chest Fly (Cable)
2 Sets
5-10 Reps
@8
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
@8
7
Skull Crusher (Barbell)
2 Sets
5-10 Reps
@8
8
Tricep Pushdown (Cable)
2 Sets
5-10 Reps
@8
Day 5
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@8
2
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@8
3
Chest Press (Machine)
2 Sets
10-15 Reps
@8
4
Dip (Bodyweight)
2 Sets
10 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
6
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@8
7
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
@8
8
Cable Crunch
2 Sets
@10
9
Sit Up
1 Set
-
Day 4
1
Pull-Up (Bodyweight)
2 Sets
5-10 Reps
@8
2
Barbell Row
3 Sets
5-10 Reps
@8
3
Chin-Up (Bodyweight)
2 Sets
5-10 Reps
@8
4
Lat Pulldown
2 Sets
8-12 Reps
@8
5
Seated Row (Cable)
2 Sets
8-12 Reps
@8
6
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@8
7
Reverse Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@8
8
Hammer Curl
2 Sets
8-12 Reps
@8
9
Cardio
1 Set
15-20 mins
@6