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AP STRONG v2 5day best

by Alex P.
1 athletes joined

Program Description

GMFB Add .5 rpe every week starting at rpe 7 for accessories and slowly work to 1rm on main lifts decreasing reps adding sets Pick your rep range for accessories but keep it consistent, recommend 5-15 reps, do what’s right for you. If something is rpe 9.5 or above, feel free to do a dropset or “bicep marathon” Rest after day 3 and day 5 Skipping day 5 for running, biking, boxing, basketball, or any other cardio is acceptable if the joints need a break

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 28, 2024 04:30
  • Last Edited
    Oct 01, 2024 02:10
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
60%
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 7
3
Bench Press (Close Grip)
2
10 reps
RPE 7
4
Dip (Bodyweight)
2
RPE 7
5
Chest Fly (Cable)
1
12 reps
RPE 7
6
Lying Tricep Extension (Barbell)
2
12 reps
RPE 7
7
Reverse Single Arm Tricep Extension
2
12 reps
RPE 7
8
Abs Crunch (Weighted)
2
RPE 7
9
Cable Crunch
2
RPE 7
10
Standing Calf Raise
2
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 7.5
3
Bench Press (Close Grip)
2
10 reps
RPE 7.5
4
Dip (Bodyweight)
2
RPE 7.5
5
Chest Fly (Cable)
1
12 reps
RPE 7.5
6
Lying Tricep Extension (Barbell)
2
12 reps
RPE 7.5
7
Reverse Single Arm Tricep Extension
2
12 reps
RPE 7.5
8
Abs Crunch (Weighted)
2
RPE 7.5
9
Cable Crunch
2
RPE 7.5
10
Standing Calf Raise
2
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
80%
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 8
3
Bench Press (Close Grip)
2
10 reps
RPE 8
4
Dip (Bodyweight)
2
RPE 8
5
Chest Fly (Cable)
1
12 reps
RPE 8
6
Lying Tricep Extension (Barbell)
2
12 reps
RPE 8
7
Reverse Single Arm Tricep Extension
2
12 reps
RPE 8
8
Abs Crunch (Weighted)
2
RPE 8
9
Cable Crunch
2
RPE 8
10
Standing Calf Raise
2
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
90%
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 8.5
3
Bench Press (Close Grip)
2
10 reps
RPE 8.5
4
Dip (Bodyweight)
2
RPE 8.5
5
Chest Fly (Cable)
1
12 reps
RPE 8.5
6
Lying Tricep Extension (Barbell)
2
12 reps
RPE 8.5
7
Reverse Single Arm Tricep Extension
2
12 reps
RPE 8.5
8
Abs Crunch (Weighted)
2
RPE 8.5
9
Cable Crunch
2
RPE 8.5
10
Standing Calf Raise
2
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Incline Bench Press (Smith Machine)
1
1
10 reps
10 reps
RPE 7
RPE 7.5
3
Bench Press (Close Grip)
1
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Dip (Bodyweight)
1
1
RPE 7
RPE 7.5
5
Chest Fly (Cable)
1
12 reps
RPE 7
6
Lying Tricep Extension (Barbell)
1
1
12 reps
12 reps
RPE 7
RPE 7.5
7
Reverse Single Arm Tricep Extension
1
1
12 reps
12 reps
RPE 7
RPE 8
8
Abs Crunch (Weighted)
1
RPE 8
9
Cable Crunch
1
RPE 8
10
Standing Calf Raise
2
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
75%
2
Barbell Row
2
RPE 7
3
Pull-Up (Bodyweight)
2
RPE 7
4
Seated Row (Cable)
1
RPE 7
5
High Row
1
RPE 7
6
Lat Pulldown
1
RPE 7
7
Standing Pullover (Cable)
1
RPE 7
8
Chin-Up (Bodyweight)
1
RPE 7
9
Bicep Curl (Barbell)
2
RPE 7
10
Bicep Curl (Cable)
2
RPE 7
11
Hammer Curl
2
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
80%
2
Barbell Row
2
RPE 7.5
3
Pull-Up (Bodyweight)
2
RPE 7.5
4
Seated Row (Cable)
1
RPE 7.5
5
High Row
1
RPE 7.5
6
Lat Pulldown
1
RPE 7.5
7
Standing Pullover (Cable)
1
RPE 7.5
8
Chin-Up (Bodyweight)
1
RPE 7.5
9
Bicep Curl (Barbell)
2
RPE 7.5
10
Bicep Curl (Cable)
2
RPE 7.5
11
Hammer Curl
2
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Barbell Row
2
RPE 8
3
Pull-Up (Bodyweight)
2
RPE 8
4
Seated Row (Cable)
1
RPE 8
5
High Row
1
RPE 8
6
Lat Pulldown
1
RPE 8
7
Standing Pullover (Cable)
1
RPE 8
8
Chin-Up (Bodyweight)
1
RPE 8
9
Bicep Curl (Barbell)
2
RPE 8
10
Bicep Curl (Cable)
2
RPE 8
11
Hammer Curl
2
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
90%
2
Barbell Row
1
1
RPE 8.5
RPE 9
3
Pull-Up (Bodyweight)
1
1
RPE 8.5
RPE 9
4
Seated Row (Cable)
1
RPE 8.5
5
High Row
1
RPE 8.5
6
Lat Pulldown
1
RPE 8.5
7
Standing Pullover (Cable)
1
RPE 8.5
8
Chin-Up (Bodyweight)
1
RPE 8.5
9
Bicep Curl (Barbell)
1
1
RPE 8.5
RPE 9
10
Bicep Curl (Cable)
1
1
RPE 8.5
RPE 9
11
Hammer Curl
1
1
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
95%
2
Barbell Row
1
1
RPE 7
RPE 8.5
3
Pull-Up (Bodyweight)
1
1
RPE 7
RPE 10
4
Seated Row (Cable)
1
RPE 8
5
High Row
1
RPE 8
6
Lat Pulldown
1
RPE 8.5
7
Standing Pullover (Cable)
1
RPE 9.5
8
Chin-Up (Bodyweight)
1
RPE 7.5
9
Bicep Curl (Barbell)
2
RPE 7.5
10
Bicep Curl (Cable)
1
1
RPE 7.5
RPE 8
11
Hammer Curl
1
1
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
RPE 7
2
Lateral Raise (Dumbbell)
2
RPE 7
3
Lateral Raise (Cable)
2
RPE 7
4
Standing Calf Raise
3
8 reps
RPE 7
5
Squat (Barbell)
4
10 reps
60%
6
Front Squat (Barbell)
1
RPE 7
7
Romanian Deadlift (Barbell)
2
6 reps
RPE 7
8
Bulgarian Split Squat (Dumbbell)
1
8 reps
RPE 7
9
Hanging Leg Raise
2
RPE 7
10
Cable Crunch
2
RPE 7
11
Single-Leg Leg Curl
1
RPE 7
12
Abs Crunch (Weighted)
1
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
RPE 7.5
2
Lateral Raise (Dumbbell)
2
RPE 7.5
3
Lateral Raise (Cable)
2
RPE 7.5
4
Standing Calf Raise
3
8 reps
RPE 7.5
5
Squat (Barbell)
3
8 reps
70%
6
Front Squat (Barbell)
1
RPE 7.5
7
Romanian Deadlift (Barbell)
2
6 reps
RPE 7.5
8
Bulgarian Split Squat (Dumbbell)
1
8 reps
RPE 7.5
9
Hanging Leg Raise
2
RPE 7.5
10
Cable Crunch
2
RPE 7.5
11
Single-Leg Leg Curl
1
RPE 8
12
Abs Crunch (Weighted)
1
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
RPE 8
2
Lateral Raise (Dumbbell)
2
RPE 8
3
Lateral Raise (Cable)
2
RPE 8
4
Standing Calf Raise
2
1
8 reps
8 reps
RPE 8
RPE 9
5
Squat (Barbell)
3
6 reps
80%
6
Front Squat (Barbell)
1
RPE 8.5
7
Romanian Deadlift (Barbell)
1
1
6 reps
6 reps
RPE 7
RPE 8
8
Bulgarian Split Squat (Dumbbell)
1
8 reps
RPE 7
9
Hanging Leg Raise
1
1
RPE 7
RPE 8
10
Cable Crunch
2
RPE 8
11
Single-Leg Leg Curl
1
RPE 8.5
12
Abs Crunch (Weighted)
1
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
1
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
1
RPE 8
RPE 9
3
Lateral Raise (Cable)
2
RPE 8.5
4
Standing Calf Raise
3
8 reps
RPE 8.5
5
Squat (Barbell)
3
5 reps
85%
6
Front Squat (Barbell)
1
RPE 8.5
7
Romanian Deadlift (Barbell)
2
6 reps
RPE 8.5
8
Bulgarian Split Squat (Dumbbell)
1
8 reps
RPE 8.5
9
Hanging Leg Raise
2
RPE 8.5
10
Cable Crunch
2
RPE 8.5
11
Single-Leg Leg Curl
1
RPE 8.5
12
Abs Crunch (Weighted)
1
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
RPE 6.5
2
Lateral Raise (Dumbbell)
1
RPE 8
3
Lateral Raise (Cable)
1
1
RPE 7.5
RPE 7
4
Standing Calf Raise
3
8 reps
RPE 7
5
Squat (Barbell)
2
6 reps
70%
6
Front Squat (Barbell)
1
RPE 6.5
7
Romanian Deadlift (Barbell)
1
1
6 reps
6 reps
RPE 6
RPE 7
8
Bulgarian Split Squat (Dumbbell)
1
8 reps
RPE 7
9
Hanging Leg Raise
2
RPE 7
10
Cable Crunch
2
RPE 7
11
Single-Leg Leg Curl
1
RPE 7
12
Abs Crunch (Weighted)
1
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
65%
2
Bench Press (Paused)
1
8 reps
RPE 7
3
Incline Bench Press (Smith Machine)
3
RPE 7
4
Bench Press (Close Grip)
2
RPE 7
5
Chest Fly (Cable)
1
RPE 7
6
JM Press
2
RPE 7
7
Tricep Pushdown (Cable)
2
RPE 7
8
Overhead Tricep Extension (Cable)
2
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Bench Press (Paused)
1
8 reps
RPE 7.5
3
Incline Bench Press (Smith Machine)
3
RPE 7.5
4
Bench Press (Close Grip)
2
RPE 7.5
5
Chest Fly (Cable)
1
RPE 7.5
6
JM Press
2
RPE 7.5
7
Tricep Pushdown (Cable)
2
RPE 7.5
8
Overhead Tricep Extension (Cable)
2
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
85%
2
Bench Press (Paused)
1
8 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
RPE 8
4
Bench Press (Close Grip)
2
RPE 8
5
Chest Fly (Cable)
1
RPE 8
6
JM Press
2
RPE 8
7
Tricep Pushdown (Cable)
2
RPE 8
8
Overhead Tricep Extension (Cable)
2
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
95%
2
Bench Press (Paused)
1
8 reps
RPE 8.5
3
Incline Bench Press (Smith Machine)
3
RPE 8.5
4
Bench Press (Close Grip)
2
RPE 8.5
5
Chest Fly (Cable)
1
RPE 8.5
6
JM Press
2
RPE 8.5
7
Tricep Pushdown (Cable)
2
RPE 8.5
8
Overhead Tricep Extension (Cable)
2
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
100%
2
Bench Press (Paused)
1
8 reps
RPE 7
3
Incline Bench Press (Smith Machine)
3
RPE 10
4
Bench Press (Close Grip)
2
RPE 10
5
Chest Fly (Cable)
1
RPE 7
6
JM Press
1
1
RPE 9
RPE 7
7
Tricep Pushdown (Cable)
1
1
RPE 10
RPE 7
8
Overhead Tricep Extension (Cable)
1
1
RPE 10
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
2
RPE 7
2
Clean and Press
2
4-8 reps
RPE 7
3
Barbell Row
2
RPE 7
4
Romanian Deadlift (Barbell)
2
RPE 7
5
Shrug (Barbell)
1
RPE 9
6
Bulgarian Split Squat (Dumbbell)
2
RPE 7
7
Pull-Up (Bodyweight)
2
RPE 7
8
Lateral Raise (Dumbbell)
2
RPE 7
9
Cable Crunch
2
RPE 7
10
Seated Dumbbell Curl
2
RPE 7
11
Bicep Curl (Cable)
2
RPE 7
12
Hammer Curl
1
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
2
RPE 7.5
2
Clean and Press
2
3-8 reps
RPE 7.5
3
Barbell Row
2
RPE 7.5
4
Romanian Deadlift (Barbell)
2
RPE 7.5
5
Shrug (Barbell)
1
RPE 9
6
Bulgarian Split Squat (Dumbbell)
2
RPE 7.5
7
Pull-Up (Bodyweight)
2
RPE 7.5
8
Lateral Raise (Dumbbell)
2
RPE 7.5
9
Cable Crunch
2
RPE 7.5
10
Seated Dumbbell Curl
2
RPE 7.5
11
Bicep Curl (Cable)
2
RPE 7.5
12
Hammer Curl
1
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
2
RPE 8
2
Clean and Press
2
RPE 8
3
Barbell Row
2
RPE 8
4
Romanian Deadlift (Barbell)
2
RPE 8
5
Shrug (Barbell)
1
RPE 9
6
Bulgarian Split Squat (Dumbbell)
2
RPE 8
7
Pull-Up (Bodyweight)
1
1
RPE 8
RPE 9
8
Lateral Raise (Dumbbell)
1
1
RPE 8
RPE 8.5
9
Cable Crunch
2
RPE 8
10
Seated Dumbbell Curl
2
RPE 8
11
Bicep Curl (Cable)
1
1
RPE 8
RPE 9
12
Hammer Curl
1
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
2
RPE 8.5
2
Clean and Press
2
RPE 8.5
3
Barbell Row
2
RPE 8.5
4
Romanian Deadlift (Barbell)
2
RPE 8.5
5
Shrug (Barbell)
1
RPE 9
6
Bulgarian Split Squat (Dumbbell)
2
RPE 8.5
7
Pull-Up (Bodyweight)
2
RPE 8.5
8
Lateral Raise (Dumbbell)
2
RPE 8.5
9
Cable Crunch
2
RPE 8.5
10
Seated Dumbbell Curl
2
RPE 8.5
11
Bicep Curl (Cable)
2
RPE 8.5
12
Hammer Curl
1
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
1
1
RPE 7
RPE 10
2
Clean and Press
2
RPE 10
3
Barbell Row
2
RPE 10
4
Romanian Deadlift (Barbell)
2
RPE 10
5
Shrug (Barbell)
1
RPE 10
6
Bulgarian Split Squat (Dumbbell)
1
1
RPE 10
RPE 7
7
Pull-Up (Bodyweight)
2
RPE 10
8
Lateral Raise (Dumbbell)
2
RPE 10
9
Cable Crunch
2
RPE 10
10
Seated Dumbbell Curl
2
RPE 10
11
Bicep Curl (Cable)
2
RPE 10
12
Hammer Curl
1
RPE 10
Week 1
1 / 5 Weeks
Day 4
1
Bench Press (Barbell)
5 Sets
8 Reps
65%
2
Bench Press (Paused)
1 Set
8 Reps
@7
3
Incline Bench Press (Smith Machine)
3 Sets
@7
4
Bench Press (Close Grip)
2 Sets
@7
5
Chest Fly (Cable)
1 Set
@7
6
JM Press
2 Sets
@7
7
Tricep Pushdown (Cable)
2 Sets
@7
8
Overhead Tricep Extension (Cable)
2 Sets
@7
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
75%
2
Barbell Row
2 Sets
@7
3
Pull-Up (Bodyweight)
2 Sets
@7
4
Seated Row (Cable)
1 Set
@7
5
High Row
1 Set
@7
6
Lat Pulldown
1 Set
@7
7
Standing Pullover (Cable)
1 Set
@7
8
Chin-Up (Bodyweight)
1 Set
@7
9
Bicep Curl (Barbell)
2 Sets
@7
10
Bicep Curl (Cable)
2 Sets
@7
11
Hammer Curl
2 Sets
@7
Day 5
1
Calf Raise (Bodyweight)
2 Sets
@7
2
Clean and Press
2 Sets
4-8 Reps
@7
3
Barbell Row
2 Sets
@7
4
Romanian Deadlift (Barbell)
2 Sets
@7
5
Shrug (Barbell)
1 Set
@9
6
Bulgarian Split Squat (Dumbbell)
2 Sets
@7
7
Pull-Up (Bodyweight)
2 Sets
@7
8
Lateral Raise (Dumbbell)
2 Sets
@7
9
Cable Crunch
2 Sets
@7
10
Seated Dumbbell Curl
2 Sets
@7
11
Bicep Curl (Cable)
2 Sets
@7
12
Hammer Curl
1 Set
@9
Day 3
1
Seated Military Press (Smith Machine)
2 Sets
@7
2
Lateral Raise (Dumbbell)
2 Sets
@7
3
Lateral Raise (Cable)
2 Sets
@7
4
Standing Calf Raise
3 Sets
8 Reps
@7
5
Squat (Barbell)
4 Sets
10 Reps
60%
6
Front Squat (Barbell)
1 Set
@7
7
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@7
8
Bulgarian Split Squat (Dumbbell)
1 Set
8 Reps
@7
9
Hanging Leg Raise
2 Sets
@7
10
Cable Crunch
2 Sets
@7
11
Single-Leg Leg Curl
1 Set
@7
12
Abs Crunch (Weighted)
1 Set
@7
Day 1
1
Bench Press (Barbell)
5 Sets
10 Reps
60%
2
Incline Bench Press (Smith Machine)
2 Sets
10 Reps
@7
3
Bench Press (Close Grip)
2 Sets
10 Reps
@7
4
Dip (Bodyweight)
2 Sets
@7
5
Chest Fly (Cable)
1 Set
12 Reps
@7
6
Lying Tricep Extension (Barbell)
2 Sets
12 Reps
@7
7
Reverse Single Arm Tricep Extension
2 Sets
12 Reps
@7
8
Abs Crunch (Weighted)
2 Sets
@7
9
Cable Crunch
2 Sets
@7
10
Standing Calf Raise
2 Sets
@7