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BoostcampPNG

total APE

by Ryan M.
6 athletes joined

Program Description

Unleash your inner beast with a program designed to forge a savage physique. Utilize a unique split that will take your physique to the next level.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 31, 2024 02:35
  • Last Edited
    Oct 08, 2024 08:22
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
1
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Romanian Deadlift (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
4B
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
AMRAP
-
7
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Romanian Deadlift (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
4B
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
AMRAP
-
7
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Romanian Deadlift (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
4B
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
AMRAP
-
7
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Romanian Deadlift (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
4B
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
AMRAP
-
7
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Lunge (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Bicep Curl (Barbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
6
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 9
7
Ab Wheel
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Lunge (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Bicep Curl (Barbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
6
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 9
7
Ab Wheel
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Lunge (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Bicep Curl (Barbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
6
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 9
7
Ab Wheel
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Lunge (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Bicep Curl (Barbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
6
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 9
7
Ab Wheel
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6
RPE 9
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
3
Leg Curl
3
12-15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
5
Chest Fly (Cable)
3
12-15 reps
RPE 9
6
Lateral Raise (Cable)
2
11-14 reps
RPE 9
7
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6
RPE 9
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
3
Leg Curl
3
12-15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
5
Chest Fly (Cable)
2
12-15 reps
RPE 9
6
Lateral Raise (Cable)
2
11-14 reps
RPE 9
7
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6
RPE 9
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
3
Leg Curl
3
12-15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
5
Chest Fly (Cable)
2
12-15 reps
RPE 9
6
Lateral Raise (Cable)
2
11-14 reps
RPE 9
7
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6
RPE 9
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
3
Leg Curl
3
12-15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
5
Chest Fly (Cable)
2
12-15 reps
RPE 9
6
Lateral Raise (Cable)
2
11-14 reps
RPE 9
7
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
6-10 reps
10-15 reps
RPE 9.5
RPE 9
2
Bent Over Row (Barbell)
2
6-8 reps
RPE 9
3
Lat Pulldown
3
10-12 reps
RPE 9
4
Seated Row (Cable)
1
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Hanging Toes To Bar
3
AMRAP
-
7
Prowler Push
3
1 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
6-10 reps
10-15 reps
RPE 9.5
RPE 9
2
Bent Over Row (Barbell)
2
6-8 reps
RPE 9
3
Lat Pulldown
3
10-12 reps
RPE 9
4
Seated Row (Cable)
1
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Hanging Toes To Bar
3
AMRAP
-
7
Prowler Push
3
1 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
6-10 reps
10-15 reps
RPE 9.5
RPE 9
2
Bent Over Row (Barbell)
2
6-8 reps
RPE 9
3
Lat Pulldown
3
10-12 reps
RPE 9
4
Seated Row (Cable)
1
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Hanging Toes To Bar
3
AMRAP
-
7
Prowler Push
3
1 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
6-10 reps
10-15 reps
RPE 9.5
RPE 9
2
Bent Over Row (Barbell)
2
6-8 reps
RPE 9
3
Lat Pulldown
3
10-12 reps
RPE 9
4
Seated Row (Cable)
1
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Hanging Toes To Bar
3
AMRAP
-
7
Prowler Push
3
1 reps
RPE 9
Week 1
1 / 4 Weeks
Day 2
1
Squat (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
2
Bent Over Row (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9.5
3
Lunge (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
@9.5
4
Pull-Up (Bodyweight)
2 Sets
AMRAP
-
5
Bicep Curl (Barbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@9.5
6
Preacher Curl (EZ Bar)
2 Sets
12-15 Reps
@9
7
Ab Wheel
3 Sets
AMRAP
-
Day 4
1
Leg Press
1 Set
2 Sets
6-10 Reps
10-15 Reps
@9.5
@9
2
Bent Over Row (Barbell)
2 Sets
6-8 Reps
@9
3
Lat Pulldown
3 Sets
10-12 Reps
@9
4
Seated Row (Cable)
1 Set
10-12 Reps
@9
5
Incline Curl (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Hanging Toes To Bar
3 Sets
AMRAP
-
7
Prowler Push
3 Sets
1 Reps
@9
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9.5
2
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9.5
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
4A
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
4B
Skull Crusher (Barbell)
3 Sets
10-12 Reps
@9
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@9
6
Tricep Rope Push Down (Cable)
2 Sets
AMRAP
-
7
Farmer's Walk (Weighted)
2 Sets
AMRAP
@10
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6
@9
2
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
@9
3
Leg Curl
3 Sets
12-15 Reps
@9
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
5
Chest Fly (Cable)
3 Sets
12-15 Reps
@9
6
Lateral Raise (Cable)
2 Sets
11-14 Reps
@9
7
Tricep Rope Push Down (Cable)
2 Sets
10-12 Reps
@9