IntermediateFree

The Apollonian

Bodybuilding style training based on months trial and adaptation. It follows a Gentlemen’s Style split, leaving no limitations to growth.

Drew M.· May 2025

2athletes running this program

iOS & Android

Overview

Length

16 weeks

Days / week

6 days

Level

Intermediate

Goal

Muscle, Women's

Equipment

Dumbbell Only

Session length

70 min

Sharing a program that has given me the most results. I venture to follow sound principles, but make my experience the number one factor in each variable’s role.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 6 days per week

Athletes with access to a set of dumbbells

Muscle engagement

Front

Back

Upper Back

12%

Triceps

10.4%

Lats

10.1%

Neck

8.3%

Front Delts

7.7%

Abs

6.9%

Biceps

6.9%

Quadriceps

6.4%

Forearms

Hamstrings

5.5%

Glutes

5.5%

Chest

5.1%

Middle Delts

4.6%

Rear Delts

3.2%

Lower Back

1.4%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
Superset
1A	Neck Extension	1	AMRAP	—
1B	Neck Flexion	1	AMRAP	—
1C	Lying Leg Raise	2	6–15 reps	@10
Superset
2A	Weighted Deficit Push-up	2	4–10 reps	@10
2B	Wide Grip Pull-Up	2	AMRAP	@10
Superset
3A	Incline Bench Press (Dumbbell)	2	6–12 reps	@10
3B	Dumbbell Bench Pullover	2	6–10 reps	@10
Superset
4A	Seated Overhead Press (Dumbbell)	2	6–12 reps	@10
4B	One Arm Bent Over Row	2	8–12 reps	@10
Superset
5A	Hammer Curl	2	6–12 reps	@10
5B	French Press	2	6–12 reps	@10
Superset
6A	Preacher Curl (Dumbbell)	2	6–12 reps	@10
6B	Lu Raise	2	AMRAP	@10
7	Wrist Curls	1	AMRAP	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Neck Extension	2	AMRAP	—
1B	Neck Curl	2	AMRAP	—
1C	Decline Sit Up (Weighted)	2	AMRAP	@10
Superset
2A	Romanian Deadlift (Dumbbell)	2	6–10 reps	@9
2B	Inverted Face Pull	2	AMRAP	@10
Superset
3A	Bulgarian Split Squat (Dumbbell)	2	4–10 reps	@10
3B	Bent Over Row (Dumbbell)	2	8–12 reps	@10
Superset
4A	Sissy Squat	1	AMRAP	@10
4B	Wrist Curls	2	AMRAP	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Neck Extension	1	AMRAP	—
1B	Neck Flexion	1	AMRAP	—
1C	Lying Leg Raise	2	6–15 reps	@10
Superset
2A	Seated Overhead Press (Dumbbell)	2	6–12 reps	@10
2B	Chin-Up (Weighted)	2	4–8 reps	@10
Superset
3A	Dip (Weighted)	2	4–10 reps	@10
3B	Chest Supported Row (Dumbbell)	2	8–12 reps	@10
3C	Kelso Shrug	2	AMRAP	@10
4	Deficit Push Up	1	AMRAP	@10
Superset
5A	Incline Curl (Dumbbell)	2	6–12 reps	@10
5B	French Press	2	6–12 reps	@10
Superset
6A	Powell Raise	2	10–20 reps	@10
6B	Wrist Curls	2	AMRAP	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Neck Extension	2	AMRAP	—
1B	Neck Flexion	2	AMRAP	—
1C	Decline Sit Up (Weighted)	2	AMRAP	@10
Superset
2A	Front Squat (Dumbbell)	2	4–8 reps	@9
2B	Inverted Face Pull	2	AMRAP	@10
Superset
3A	Bulgarian Split Squat (Dumbbell)	2	4–10 reps	@10
3B	Bent Over Row (Dumbbell)	2	8–12 reps	@10
4	Wrist Curls	2	AMRAP	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Neck Extension	1	AMRAP	—
1B	Neck Flexion	1	AMRAP	—
1C	Lying Leg Raise	2	6–15 reps	@10
Superset
2A	Weighted Deficit Push-up	2	4–10 reps	@10
2B	Wide Grip Pull-Up	2	AMRAP	@10
Superset
3A	Incline Bench Press (Dumbbell)	2	6–12 reps	@10
3B	Dumbbell Bench Pullover	2	6–10 reps	@10
Superset
4A	Seated Overhead Press (Dumbbell)	2	6–12 reps	@10
4B	One Arm Bent Over Row	2	8–12 reps	@10
Superset
5A	Hammer Curl	2	6–12 reps	@10
5B	French Press	2	6–12 reps	@10
Superset
6A	Preacher Curl (Dumbbell)	2	6–12 reps	@10
6B	Lu Raise	2	AMRAP	—
7	Wrist Curls	1	AMRAP	—

#	Exercise	Sets	Reps	Load
Superset
1A	Neck Extension	2	AMRAP	—
1B	Neck Flexion	2	AMRAP	—
1C	Decline Sit Up (Weighted)	2	AMRAP	@10
Superset
2A	Romanian Deadlift (Dumbbell)	2	6–12 reps	@9
2B	Inverted Face Pull	2	AMRAP	@10
Superset
3A	Bulgarian Split Squat (Dumbbell)	2	4–10 reps	@10
3B	Bent Over Row (Dumbbell)	2	8–12 reps	@10
Superset
4A	Sissy Squat	1	AMRAP	—
4B	Wrist Curls	2	AMRAP	—

Weeks 2–16 are in the app

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

Common questions

Yes, The Apollonian is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.

This program is built around a dumbbell only. 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 70 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.

The Apollonian 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

The Apollonian 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

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