Orangutan mode
Strength training program in order to achieve one arm pullup + general bodybuilding work.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Wide Grip Pull-Up | 1 | 1 rep | 80% |
| Superset | ||||
| 2A | Pull-Up (Neutral Grip, Weighted) | 3 | 10 reps | @7.5 |
| 3 | Seated Overhead Press (Barbell) | 3 | 6–8 reps | @10 |
| 4 | Neck Curl | 3 | 10–20 reps | @10 |
| Superset | ||||
| 5A | Chest Supported Row (Dumbbell) | 3 | 6 reps | @8 |
| 6 | Bench Press (Close Grip) | 3 | 8–10 reps | @10 |
| 7 | Oblique Crunch | 3 | 10–15 reps | @8–9 |
| Superset | ||||
| 8A | Powell Raise | 2 | 8–12 reps | @10 |
| 9 | Reverse Wrist Curl (Barbell) | 2 | 15–20 reps | @10 |
| 10 | Tricep Rope Push Down (Cable) | 2 | 12–20 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Hamstring Curl | 2 | 12–15 reps | @10 |
| 2 | Lateral Raise (Dumbbell) | 2 | 10–15 reps | @10 |
| Superset | ||||
| 3A | Squat (Paused) | 3 | 6–8 reps | @10 |
| 4 | Incline Curl (Dumbbell) | 3 | 10–12 reps | @10 |
| Superset | ||||
| 5A | Back Extension | 3 | 10 reps | @8–9 |
| 6 | Hanging Oblique Knee Raise | 3 | 10–15 reps | @8–9 |
| Superset | ||||
| 7A | Split Squat (Dumbbell) | 1 | 15–20 reps | @8 |
| 8 | Dumbbell Bench Pullover | 1 | 15–20 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Scapular Pull-Up | 3 | 3 reps | @7 |
| 2 | Dip (Weighted) | 3 | 3–5 reps | @10 |
| 3 | Neck Extension | 3 | 10–20 reps | @10 |
| Superset | ||||
| 4A | Dumbbell Row | 1 | 8 reps | 75% |
| 2 | 7 reps | 75% | ||
| 5 | Incline Bench Press (Barbell) | 3 | 10–12 reps | @10 |
| 6 | Decline Crunch | 3 | 10–15 reps | @8–9 |
| Superset | ||||
| 7A | Lying Rear Lateral Raise | 2 | 10–12 reps | @10 |
| 8 | French Press | 2 | 10–12 reps | @10 |
| 9 | Reverse Wrist Curl (Dumbbell) | 2 | 15–20 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Romanian Deadlift (Barbell) | 2 | 8–10 reps | @10 |
| 2 | Lying Side Lateral Raise | 2 | 8–12 reps | @10 |
| Superset | ||||
| 3A | Squat Heel Elavates | 3 | 10–15 reps | @10 |
| 4 | Hammer Curl | 3 | 12–18 reps | @10 |
| Superset | ||||
| 5A | Good Morning Seated | 3 | 10 reps | @8–9 |
| 6 | Hanging Knee Raise | 3 | 10–15 reps | @8–9 |
| Superset | ||||
| 7A | Sissy Squat (Weighted) | 1 | 10–20 reps | @10 |
| 8 | Shrug (Dumbbell) | 1 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Dead Hang | 5 | 3 reps | @6 |
| 2 | Neck Flexion | 3 | 10–20 reps | @10 |
| Superset | ||||
| 3A | Preacher Curl (Dumbbell) | 2 | 10–16 reps | @10 |
| 4 | JM Press | 2 | 8–12 reps | @10 |
| Superset | ||||
| 5A | Reverse Bicep Curl (EZ Bar) | 2 | 10–15 reps | @10 |
| 6 | Single Arm Overhead Tricep Extension | 2 | 6–10 reps | @10 |
| 7 | Pull-Up (Bodyweight) | 1 | AMRAP | @6 |
Weeks 2–9 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Orangutan mode is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 9 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 90 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.
Orangutan mode is structured around 5 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 9 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Orangutan mode 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
