Program Description
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Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout180 minutes
- CreatedAug 21, 2025 02:00
- Last EditedAug 31, 2025 07:02
Summary
The AP program is an intense 8-week training plan designed for dedicated lifters ready to elevate their strength and physique. With five training days each week, you'll engage in a variety of compound and isolation exercises, including barbell squats, incline presses, and targeted arm workouts. This program emphasizes progressive overload and muscle engagement, ensuring you build strength and definition across all major muscle groups. Get ready to push your limits and achieve your fitness goals with a structured routine that keeps you motivated and on track!
Muscle Engagement
Front
Back
MuscleSet
Triceps
17.1%
Chest
14.3%
Front Delts
12.7%
Glutes
8.3%
Quadriceps
7.8%
Biceps
7.6%
Upper Back
7.1%
Middle Delts
5.9%
Lats
5.3%
Hamstrings
5%
Abs
2.7%
Forearms
2.6%
Adductors
1.4%
Lower Back
1.2%
Rear Delts
0.6%
Abductors
0.3%
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ON THE BOOSTCAMP APP FOR FREE
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Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
6
6 reps
-
2
Clean Deadlift
3
6-8 reps
-
3
Squat (Barbell)
4
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
10
3 reps
-
2
Clean Deadlift
3
6-8 reps
-
3
Squat (Barbell)
4
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
8
4 reps
-
2
Clean Deadlift
3
6-8 reps
-
3
Squat (Barbell)
4
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
7
5 reps
-
2
Clean Deadlift
3
6-8 reps
-
3
Squat (Barbell)
4
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
6
6 reps
-
2
Clean Deadlift
3
6-8 reps
-
3
Squat (Barbell)
4
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
10
3 reps
-
2
Clean Deadlift
3
6-8 reps
-
3
Squat (Barbell)
4
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
8
4 reps
-
2
Clean Deadlift
3
6-8 reps
-
3
Squat (Barbell)
4
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
7
5 reps
-
2
Clean Deadlift
3
6-8 reps
-
3
Squat (Barbell)
4
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
1B
Bicep Curl (EZ Bar)
1
1
8-10 reps
6-8 reps
-
-
1C
Preacher Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Wrist Curls
3
10-12 reps
-
5
Leg Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
1B
Bicep Curl (EZ Bar)
1
1
8-10 reps
6-8 reps
-
-
1C
Preacher Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Wrist Curls
3
10-12 reps
-
5
Leg Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
1B
Bicep Curl (EZ Bar)
1
1
8-10 reps
6-8 reps
-
-
1C
Preacher Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Wrist Curls
3
10-12 reps
-
5
Leg Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
1B
Bicep Curl (EZ Bar)
1
1
8-10 reps
6-8 reps
-
-
1C
Preacher Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Wrist Curls
3
10-12 reps
-
5
Leg Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
1B
Bicep Curl (EZ Bar)
1
1
8-10 reps
6-8 reps
-
-
1C
Preacher Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Wrist Curls
3
10-12 reps
-
5
Leg Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
1B
Bicep Curl (EZ Bar)
1
1
8-10 reps
6-8 reps
-
-
1C
Preacher Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Wrist Curls
3
10-12 reps
-
5
Leg Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
1B
Bicep Curl (EZ Bar)
1
1
8-10 reps
6-8 reps
-
-
1C
Preacher Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Wrist Curls
3
10-12 reps
-
5
Leg Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
1B
Bicep Curl (EZ Bar)
1
1
8-10 reps
6-8 reps
-
-
1C
Preacher Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Wrist Curls
3
10-12 reps
-
5
Leg Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
7
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
6
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
10
3 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
8
4 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
7
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
6
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
10
3 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
8
4 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2A
Incline Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
2B
Bicep Curl (EZ Bar)
1
1
8-10 reps
6-8 reps
-
-
2C
Preacher Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2A
Incline Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
2B
Bicep Curl (EZ Bar)
1
1
8-10 reps
6-8 reps
-
-
2C
Preacher Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2A
Incline Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
2B
Bicep Curl (EZ Bar)
1
1
8-10 reps
6-8 reps
-
-
2C
Preacher Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2A
Incline Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
2B
Bicep Curl (EZ Bar)
1
1
8-10 reps
6-8 reps
-
-
2C
Preacher Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2A
Incline Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
2B
Bicep Curl (EZ Bar)
1
1
8-10 reps
6-8 reps
-
-
2C
Preacher Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2A
Incline Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
2B
Bicep Curl (EZ Bar)
1
1
8-10 reps
6-8 reps
-
-
2C
Preacher Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2A
Incline Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
2B
Bicep Curl (EZ Bar)
1
1
8-10 reps
6-8 reps
-
-
2C
Preacher Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2A
Incline Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
2B
Bicep Curl (EZ Bar)
1
1
8-10 reps
6-8 reps
-
-
2C
Preacher Curl (Dumbbell)
1
1
8-10 reps
6-8 reps
-
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
8
4 reps
-
2
Clean Deadlift
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Hip Thrust (Barbell)
3
8-10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
7
5 reps
-
2
Clean Deadlift
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Hip Thrust (Barbell)
3
8-10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
6
6 reps
-
2
Clean Deadlift
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Hip Thrust (Barbell)
3
8-10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
10
3 reps
-
2
Clean Deadlift
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Hip Thrust (Barbell)
3
8-10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
8
4 reps
-
2
Clean Deadlift
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Hip Thrust (Barbell)
3
8-10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
7
5 reps
-
2
Clean Deadlift
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Hip Thrust (Barbell)
3
8-10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
6
6 reps
-
2
Clean Deadlift
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Hip Thrust (Barbell)
3
8-10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
10
3 reps
-
2
Clean Deadlift
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Hip Thrust (Barbell)
3
8-10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Week 1
1 / 8 Weeks
Day 4
1
Squat (Barbell)3 Sets
6 Reps
-
2A
Incline Curl (Dumbbell)1 Set
1 Set
8-10 Reps
6-8 Reps
-
-
2B
Bicep Curl (EZ Bar)1 Set
1 Set
8-10 Reps
6-8 Reps
-
-
2C
Preacher Curl (Dumbbell)1 Set
1 Set
8-10 Reps
6-8 Reps
-
-
3
Seated Shoulder Press (Dumbbell)3 Sets
8-10 Reps
-
4
Chest Supported Row (Machine)3 Sets
10 Reps
-
5
Lat Pulldown3 Sets
10 Reps
-
Day 3
1
Larsen Press (Barbell)7 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)3 Sets
8-10 Reps
-
3
Tricep Pushdown (Cable)3 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
-
5
Stiff Leg Deadlift3 Sets
10 Reps
-
Day 5
1
Larsen Press (Barbell)8 Sets
4 Reps
-
2
Clean Deadlift3 Sets
6-8 Reps
-
3
Incline Bench Press (Dumbbell)3 Sets
8-10 Reps
-
4
Tricep Pushdown (Cable)3 Sets
8-12 Reps
-
5
Hip Thrust (Barbell)3 Sets
8-10 Reps
-
6
Lateral Raise (Dumbbell)3 Sets
10 Reps
-
Day 2
1A
Incline Curl (Dumbbell)1 Set
1 Set
8-10 Reps
6-8 Reps
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-
1B
Bicep Curl (EZ Bar)1 Set
1 Set
8-10 Reps
6-8 Reps
-
-
1C
Preacher Curl (Dumbbell)1 Set
1 Set
8-10 Reps
6-8 Reps
-
-
2
Chest Supported Row (Machine)3 Sets
10 Reps
-
3
Lat Pulldown3 Sets
10 Reps
-
4
Wrist Curls3 Sets
10-12 Reps
-
5
Leg Press3 Sets
10 Reps
-
Day 1
1
Larsen Press (Barbell)6 Sets
6 Reps
-
2
Clean Deadlift3 Sets
6-8 Reps
-
3
Squat (Barbell)4 Sets
8 Reps
-
4
Seated Shoulder Press (Dumbbell)3 Sets
8-10 Reps
-
5
Tricep Pushdown (Cable)3 Sets
8-12 Reps
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