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Great ape inspired workout (build size and athleticism)

by Ian T.
11 athletes joined

Program Description

Train to be like your ancestors in this functional full body training routine. This will help you build mass and athleticism. You will need dumbbells, barbells, a medicine ball and a bench.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Feb 24, 2024 12:22
  • Last Edited
    Jul 23, 2024 01:13
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Explosive Bench Press
3
5 reps
3
Med Ball Slam
3
10 reps
4
Snatch (Barbell)
2
8 reps
5
Barbell Row
4
6 reps
6
Power Clean
3
8 reps
7
Standing Tricep Extension
3
20 reps
8
Bicep Curl (Dumbbell)
3
20 reps
9
Military Press (Barbell)
4
6 reps
10
Squat (Barbell)
5
5 reps
11
Lunge (Dumbbell)
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
20 reps
2
Diamond Push-up
3
20 reps
3
Neutral Grip Pull Up
2
5 reps
4
Pull-Up (Bodyweight)
2
5 reps
5
Chin-Up (Bodyweight)
2
5 reps
6
Sit Up
3
30 reps
7
Lying Leg Raise
3
20 reps
8
Hanging Leg/knee Raises
3
20 reps
9
Dead Hang
2
120 reps
10
Jump Squat
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
3
30 reps
2
Burpee
3
30 reps
3
Jumping Jack
3
30 reps
4
Jump Squat
3
30 reps
5
Vertical Jump
3
30 reps
6
High Knees
3
1 mins
7
Jumping Lunge
3
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Explosive Bench Press
3
5 reps
3
Med Ball Slam
3
10 reps
4
Snatch (Barbell)
2
8 reps
5
Barbell Row
4
6 reps
6
Power Clean
3
8 reps
7
Standing Tricep Extension
3
20 reps
8
Bicep Curl (Dumbbell)
3
20 reps
9
Military Press (Barbell)
4
6 reps
10
Squat (Barbell)
5
5 reps
11
Lunge (Dumbbell)
3
8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
20 reps
2
Diamond Push-up
3
20 reps
3
Neutral Grip Pull Up
2
5 reps
4
Pull-Up (Bodyweight)
2
5 reps
5
Chin-Up (Bodyweight)
2
5 reps
6
Sit Up
3
30 reps
7
Lying Leg Raise
3
20 reps
8
Hanging Leg/knee Raises
3
20 reps
9
Dead Hang
2
120 reps
10
Jump Squat
3
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
3
30 reps
2
Burpee
3
30 reps
3
Jumping Jack
3
30 reps
4
Jump Squat
3
30 reps
5
Vertical Jump
3
30 reps
6
High Knees
3
1 mins
7
Jumping Lunge
3
1 mins
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Explosive Bench Press
3 Sets
5 Reps
3
Med Ball Slam
3 Sets
10 Reps
4
Snatch (Barbell)
2 Sets
8 Reps
5
Barbell Row
4 Sets
6 Reps
6
Power Clean
3 Sets
8 Reps
7
Standing Tricep Extension
3 Sets
20 Reps
8
Bicep Curl (Dumbbell)
3 Sets
20 Reps
9
Military Press (Barbell)
4 Sets
6 Reps
10
Squat (Barbell)
5 Sets
5 Reps
11
Lunge (Dumbbell)
3 Sets
8 Reps
Day 2
1
Push Up
5 Sets
20 Reps
2
Diamond Push-up
3 Sets
20 Reps
3
Neutral Grip Pull Up
2 Sets
5 Reps
4
Pull-Up (Bodyweight)
2 Sets
5 Reps
5
Chin-Up (Bodyweight)
2 Sets
5 Reps
6
Sit Up
3 Sets
30 Reps
7
Lying Leg Raise
3 Sets
20 Reps
8
Hanging Leg/knee Raises
3 Sets
20 Reps
9
Dead Hang
2 Sets
120 Reps
10
Jump Squat
3 Sets
20 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Explosive Bench Press
3 Sets
5 Reps
3
Med Ball Slam
3 Sets
10 Reps
4
Snatch (Barbell)
2 Sets
8 Reps
5
Barbell Row
4 Sets
6 Reps
6
Power Clean
3 Sets
8 Reps
7
Standing Tricep Extension
3 Sets
20 Reps
8
Bicep Curl (Dumbbell)
3 Sets
20 Reps
9
Military Press (Barbell)
4 Sets
6 Reps
10
Squat (Barbell)
5 Sets
5 Reps
11
Lunge (Dumbbell)
3 Sets
8 Reps
Day 5
1
Push Up
5 Sets
20 Reps
2
Diamond Push-up
3 Sets
20 Reps
3
Neutral Grip Pull Up
2 Sets
5 Reps
4
Pull-Up (Bodyweight)
2 Sets
5 Reps
5
Chin-Up (Bodyweight)
2 Sets
5 Reps
6
Sit Up
3 Sets
30 Reps
7
Lying Leg Raise
3 Sets
20 Reps
8
Hanging Leg/knee Raises
3 Sets
20 Reps
9
Dead Hang
2 Sets
120 Reps
10
Jump Squat
3 Sets
20 Reps
Day 6
1
Mountain Climber
3 Sets
30 Reps
2
Burpee
3 Sets
30 Reps
3
Jumping Jack
3 Sets
30 Reps
4
Jump Squat
3 Sets
30 Reps
5
Vertical Jump
3 Sets
30 Reps
6
High Knees
3 Sets
1 mins
7
Jumping Lunge
3 Sets
1 mins
Day 3
1
Mountain Climber
3 Sets
30 Reps
2
Burpee
3 Sets
30 Reps
3
Jumping Jack
3 Sets
30 Reps
4
Jump Squat
3 Sets
30 Reps
5
Vertical Jump
3 Sets
30 Reps
6
High Knees
3 Sets
1 mins
7
Jumping Lunge
3 Sets
1 mins