IntermediateFree

AP STRONG

GET JACKED AND STRONG PUTHIES

Alex P.· Jul 2024

3athletes running this program

iOS & Android

Overview

Length

6 weeks

Days / week

6 days

Level

Intermediate

Goal

Athletics, Muscle, Strength, Women's

Equipment

Garage Gym

Session length

80 min

GMFB Add .5 rpe every week starting at rpe 7 for accessories and slowly work to 1rm on main lifts decreasing reps adding sets for power days. First strength day Squat 2x per week Bench 2x per week Deadlift OR clean 1x per week Military/push press 1x per week 3 days on one day off- (rest after day 3 and 6) RPE cap the main lifts based off that week. For example, if week one calls for for 7, and the main lift is rpe 8 or 9 on the first set, lower the weight to find the appropriate RPE for lot the following set

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on gaining both size and strength

Athletes who can train 6 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Chest

12.4%

Triceps

12.4%

Quadriceps

9.6%

Glutes

8.6%

Upper Back

8.4%

Hamstrings

8.1%

Front Delts

7.8%

Abs

6.2%

Biceps

5.9%

Lats

4.7%

Middle Delts

4.3%

Lower Back

4.1%

Calves

2.4%

Rear Delts

1.8%

Adductors

1.5%

Forearms

Olympic

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	3	6 reps	70%
2	Barbell Row	2	0 reps	@7
3	Pull-Up (Bodyweight)	2	0 reps	@7
4	Seated Row (Cable)	1	0 reps	@7
5	High Row	1	0 reps	@7
6	Lat Pulldown	1	0 reps	@7
7	Standing Pullover (Cable)	1	0 reps	@7
8	Chin-Up (Bodyweight)	2	0 reps	@7
9	Bicep Curl (Barbell)	2	0 reps	@7
10	Bicep Curl (Cable)	2	0 reps	@7
11	Hammer Curl	2	0 reps	@7

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	3	10 reps	70%
2	Bench Press (Close Grip)	3	10 reps	@7
3	Incline Bench Press (Smith Machine)	3	10 reps	@7
4	Dip (Bodyweight)	2	0 reps	@7
5	Chest Fly (Cable)	1	12 reps	@7
6	Lying Tricep Extension (Barbell)	2	12 reps	@7
7	Reverse Single Arm Tricep Extension	2	12 reps	@7
8	Chest Press (Machine)	1	0 reps	@7

#	Exercise	Sets	Reps	Load
1	Calf Raise (Bodyweight)	2	0 reps	@7
2	Squat (Barbell)	1	12 reps	65%
		2	12 reps	—
3	Front Squat (Barbell)	3	12–14 reps	@7
4	Lunge (Dumbbell)	2	10 reps	@7
5	Romanian Deadlift (Barbell)	3	10 reps	@7
6	Single Leg Deadlift	2	10 reps	@6.5
7	Hanging Leg Raise	2	0 reps	@7
8	Cable Crunch	2	0 reps	@7

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	3	6 reps	75%
2	Bench Press (Paused)	3	8 reps	@7
3	Bench Press (Close Grip)	3	0 reps	@7
4	Incline Bench Press (Smith Machine)	2	0 reps	@7
5	Chest Fly (Cable)	1	0 reps	@7
6	JM Press	2	0 reps	@7
7	Tricep Pushdown (Cable)	2	0 reps	@7
8	Overhead Tricep Extension (Cable)	1	0 reps	@7

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	3	6 reps	75%
2	Zercher Squat (Barbell)	2	5 reps	@7
3	Hang Clean	2	5 reps	@7
4	Bulgarian Split Squat (Dumbbell)	2	8 reps	@7
5	Romanian Deadlift (Barbell)	2	6 reps	@7
6	Standing Calf Raise	3	8 reps	@7
7	Hanging Leg Raise	2	0 reps	@7
8	Cable Crunch	2	0 reps	@7
9	Single-Leg Leg Curl	2	0 reps	@7

#	Exercise	Sets	Reps	Load
1	Push Press (Barbell)	2	6 reps	75%
2	Military Press (Barbell)	3	12 reps	@7
3	Lateral Raise (Dumbbell)	2	12–15 reps	@7
4	Lateral Raise (Cable)	2	0 reps	@7
5	Shrug (Barbell)	2	0 reps	@7
6	Chin-Up (Bodyweight)	1	0 reps	@7
7	Bicep Curl (Barbell)	1	0 reps	@7
8	Bicep Curl (Cable)	2	0 reps	@7
9	Bicep Curl (Dumbbell)	1	100 reps	@10
10	Face Pull	1	20 reps	@7
11	Banded Pull Apart	1	30 reps	—
12	Cable y Raise	1	0 reps	—
13	Rear Delt Fly (Cable)	1	0 reps	—

Weeks 2–6 are in the app

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

Common questions

Yes, AP STRONG is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.

This program is built around a garage 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 80 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.

AP STRONG is structured around 6 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

AP STRONG 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

1,000+ 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.

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