Program Description
Power Upper Power Lower Hypertrophy Upper Hypertrophy Lower Weak Points Work
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedMar 10, 2025 10:34
- Last EditedJun 18, 2025 10:34
Summary
Unleash your inner warrior with the Apache program, an intense 8-week journey designed for those ready to elevate their strength and conditioning. Comprising 5 days of focused training each week, this program integrates heavy compound lifts like the bench press and squats with targeted accessory work to build muscle and power across all major muscle groups. With a mix of barbell, dumbbell, and machine exercises, you'll push your limits and achieve noticeable results. Get ready to transform your physique and dominate your fitness goals!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
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
Bench Press (Barbell)
4
5 reps
RPE 9
2
Lat Pulldown
4
5 reps
RPE 9
3
Overhead Press (Dumbbell)
4
6 reps
RPE 9
4
Bent Over Row (Barbell)
4
6 reps
RPE 9
5
JM Press (Smith Machine)
3
7 reps
RPE 9
6
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
-
2
Chest Supported Row (Machine)
4
5 reps
-
3
Incline Bench Press (Barbell)
4
6 reps
-
4
T-Bar Row
4
6 reps
-
5
Close Grip Bench Press (Smith Machine)
3
7 reps
-
6
Incline Y Lateral Raise
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Lat Pulldown
4
5 reps
RPE 9
3
Overhead Press (Dumbbell)
4
6 reps
RPE 9
4
Bent Over Row (Barbell)
4
6 reps
RPE 9
5
JM Press (Smith Machine)
3
7 reps
RPE 9
6
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
-
2
Chest Supported Row (Machine)
4
5 reps
-
3
Incline Bench Press (Barbell)
4
6 reps
-
4
T-Bar Row
4
6 reps
-
5
Close Grip Bench Press (Smith Machine)
3
7 reps
-
6
Incline Y Lateral Raise
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Lat Pulldown
4
5 reps
RPE 9
3
Overhead Press (Dumbbell)
4
6 reps
RPE 9
4
Bent Over Row (Barbell)
4
6 reps
RPE 9
5
JM Press (Smith Machine)
3
7 reps
RPE 9
6
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
-
2
Chest Supported Row (Machine)
4
5 reps
-
3
Incline Bench Press (Barbell)
4
6 reps
-
4
T-Bar Row
4
6 reps
-
5
Close Grip Bench Press (Smith Machine)
3
7 reps
-
6
Incline Y Lateral Raise
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Lat Pulldown
4
5 reps
RPE 9
3
Overhead Press (Dumbbell)
4
6 reps
RPE 9
4
Bent Over Row (Barbell)
4
6 reps
RPE 9
5
JM Press (Smith Machine)
3
7 reps
RPE 9
6
Face Pull
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
-
2
Chest Supported Row (Machine)
4
5 reps
-
3
Incline Bench Press (Barbell)
4
6 reps
-
4
T-Bar Row
4
6 reps
-
5
Close Grip Bench Press (Smith Machine)
3
7 reps
-
6
Incline Y Lateral Raise
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
6 reps
RPE 9
3
Front Squat (Barbell)
3
7 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hanging Leg Raise
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Sumo Deadlift (Barbell)
3
7 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Knee Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
6 reps
RPE 9
3
Front Squat (Barbell)
3
7 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hanging Leg Raise
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Sumo Deadlift (Barbell)
3
7 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Knee Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
6 reps
RPE 9
3
Front Squat (Barbell)
3
7 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hanging Leg Raise
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Sumo Deadlift (Barbell)
3
7 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Knee Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
6 reps
RPE 9
3
Front Squat (Barbell)
3
7 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hanging Leg Raise
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Sumo Deadlift (Barbell)
3
7 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Knee Raise (Captain's Chair)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3
Arnold Press
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6A
Seated Bicep Curl
3
15 reps
-
6B
Skull Crusher (Barbell)
3
15 reps
-
7
Lat Pulldown (Single Arm)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Shoulder Press (Machine)
4
12 reps
-
4
Pull-Up (Assisted)
4
12 reps
-
5
Lateral Raise (Cable)
4
15 reps
-
6A
Hammer Curl (Dumbbell)
3
15 reps
-
6B
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Narrow Push Up
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3
Arnold Press
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6A
Seated Bicep Curl
3
15 reps
-
6B
Skull Crusher (Barbell)
3
15 reps
-
7
Lat Pulldown (Single Arm)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Shoulder Press (Machine)
4
12 reps
-
4
Pull-Up (Assisted)
4
12 reps
-
5
Lateral Raise (Cable)
4
15 reps
-
6A
Hammer Curl (Dumbbell)
3
15 reps
-
6B
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Narrow Push Up
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3
Arnold Press
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6A
Seated Bicep Curl
3
15 reps
-
6B
Skull Crusher (Barbell)
3
15 reps
-
7
Lat Pulldown (Single Arm)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Shoulder Press (Machine)
4
12 reps
-
4
Pull-Up (Assisted)
4
12 reps
-
5
Lateral Raise (Cable)
4
15 reps
-
6A
Hammer Curl (Dumbbell)
3
15 reps
-
6B
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Narrow Push Up
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3
Arnold Press
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6A
Seated Bicep Curl
3
15 reps
-
6B
Skull Crusher (Barbell)
3
15 reps
-
7
Lat Pulldown (Single Arm)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Chest Supported Row (Dumbbell)
4
12 reps
-
3
Shoulder Press (Machine)
4
12 reps
-
4
Pull-Up (Assisted)
4
12 reps
-
5
Lateral Raise (Cable)
4
15 reps
-
6A
Hammer Curl (Dumbbell)
3
15 reps
-
6B
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Narrow Push Up
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Glute Bridge (Barbell)
3
15 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
3
Lying Hamstring Curl
3
15 reps
-
4
Goblet Squat
3
20 reps
-
5
Hip Thrust (Barbell)
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Glute Bridge (Barbell)
3
15 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
3
Lying Hamstring Curl
3
15 reps
-
4
Goblet Squat
3
20 reps
-
5
Hip Thrust (Barbell)
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Glute Bridge (Barbell)
3
15 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
3
Lying Hamstring Curl
3
15 reps
-
4
Goblet Squat
3
20 reps
-
5
Hip Thrust (Barbell)
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Glute Bridge (Barbell)
3
15 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
3
Lying Hamstring Curl
3
15 reps
-
4
Goblet Squat
3
20 reps
-
5
Hip Thrust (Barbell)
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
-
2
Snatch Deadlift
4
5 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Pull-Up (Assisted)
3
AMRAP
-
5
Rear Delt Fly (Cable)
3
15 reps
-
6A
Hammer Curl (Cable)
4
15 reps
-
6B
Overhead Tricep Extension (Cable)
4
15 reps
-
7A
Plank
3
1 mins
-
7B
Knee Raise (Captain's Chair)
3
15 reps
-
7C
Ab Wheel
3
10 reps
-
7D
Side Bend (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
5 reps
-
2
Trap Bar Deadlift
4
5 reps
-
3
Meadow Row
3
10 reps
-
4
Face Pull
3
15 reps
-
5A
V-Handle Tricep Pushdown (Cable)
4
15 reps
-
5B
Bicep Curl (Cable)
4
15 reps
-
6A
Kettlebell Swing
3
0.5 mins
-
6B
Kettlebell Halo
3
0.5 mins
-
7A
Decline Sit Up (Bodyweight)
3
15 reps
-
7B
Side Plank
3
0.5 mins
-
7C
Knee Raise (Captain's Chair)
1
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
-
2
Snatch Deadlift
4
5 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Pull-Up (Assisted)
3
AMRAP
-
5
Rear Delt Fly (Cable)
3
15 reps
-
6A
Hammer Curl (Cable)
4
15 reps
-
6B
Overhead Tricep Extension (Cable)
4
15 reps
-
7A
Plank
3
1 mins
-
7B
Knee Raise (Captain's Chair)
3
15 reps
-
7C
Ab Wheel
3
10 reps
-
7D
Side Bend (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
5 reps
-
2
Trap Bar Deadlift
4
5 reps
-
3
Meadow Row
3
10 reps
-
4
Face Pull
3
15 reps
-
5A
V-Handle Tricep Pushdown (Cable)
4
15 reps
-
5B
Bicep Curl (Cable)
4
15 reps
-
6A
Kettlebell Swing
3
0.5 mins
-
6B
Kettlebell Halo
3
0.5 mins
-
7A
Decline Sit Up (Bodyweight)
3
15 reps
-
7B
Side Plank
3
0.5 mins
-
7C
Knee Raise (Captain's Chair)
1
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
-
2
Snatch Deadlift
4
5 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Pull-Up (Assisted)
3
AMRAP
-
5
Rear Delt Fly (Cable)
3
15 reps
-
6A
Hammer Curl (Cable)
4
15 reps
-
6B
Overhead Tricep Extension (Cable)
4
15 reps
-
7A
Plank
3
1 mins
-
7B
Knee Raise (Captain's Chair)
3
15 reps
-
7C
Ab Wheel
3
10 reps
-
7D
Side Bend (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
5 reps
-
2
Trap Bar Deadlift
4
5 reps
-
3
Meadow Row
3
10 reps
-
4
Face Pull
3
15 reps
-
5A
V-Handle Tricep Pushdown (Cable)
4
15 reps
-
5B
Bicep Curl (Cable)
4
15 reps
-
6A
Kettlebell Swing
3
0.5 mins
-
6B
Kettlebell Halo
3
0.5 mins
-
7A
Decline Sit Up (Bodyweight)
3
15 reps
-
7B
Side Plank
3
0.5 mins
-
7C
Knee Raise (Captain's Chair)
1
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
-
2
Snatch Deadlift
4
5 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Pull-Up (Assisted)
3
AMRAP
-
5
Rear Delt Fly (Cable)
3
15 reps
-
6A
Hammer Curl (Cable)
4
15 reps
-
6B
Overhead Tricep Extension (Cable)
4
15 reps
-
7A
Plank
3
1 mins
-
7B
Knee Raise (Captain's Chair)
3
15 reps
-
7C
Ab Wheel
3
10 reps
-
7D
Side Bend (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
5 reps
-
2
Trap Bar Deadlift
4
5 reps
-
3
Meadow Row
3
10 reps
-
4
Face Pull
3
15 reps
-
5A
V-Handle Tricep Pushdown (Cable)
4
15 reps
-
5B
Bicep Curl (Cable)
4
15 reps
-
6A
Kettlebell Swing
3
0.5 mins
-
6B
Kettlebell Halo
3
0.5 mins
-
7A
Decline Sit Up (Bodyweight)
3
15 reps
-
7B
Side Plank
3
0.5 mins
-
7C
Knee Raise (Captain's Chair)
1
15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
5 Reps
@9
2
Lat Pulldown4 Sets
5 Reps
@9
3
Overhead Press (Dumbbell)4 Sets
6 Reps
@9
4
Bent Over Row (Barbell)4 Sets
6 Reps
@9
5
JM Press (Smith Machine)3 Sets
7 Reps
@9
6
Face Pull3 Sets
12 Reps
@9
Day 2
1
Squat (Barbell)4 Sets
5 Reps
@9
2
Romanian Deadlift (Dumbbell)4 Sets
6 Reps
@9
3
Front Squat (Barbell)3 Sets
7 Reps
@9
4
Bulgarian Split Squat (Dumbbell)3 Sets
8 Reps
@9
5
Hanging Leg Raise3 Sets
12 Reps
@9
Day 3
1
Incline Bench Press (Dumbbell)4 Sets
12 Reps
-
2
Lat Pulldown (Close Grip)4 Sets
12 Reps
@9
3
Arnold Press4 Sets
12 Reps
-
4
Seated Row (Cable)4 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)4 Sets
12 Reps
-
6A
Seated Bicep Curl3 Sets
15 Reps
-
6B
Skull Crusher (Barbell)3 Sets
15 Reps
-
7
Lat Pulldown (Single Arm)3 Sets
15 Reps
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Day 4
1
Hack Squat4 Sets
12 Reps
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2
Leg Press (45 Degrees)4 Sets
12 Reps
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3
Seated Hamstring Curl3 Sets
15 Reps
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4
Leg Extension3 Sets
15 Reps
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5
Glute Bridge (Barbell)3 Sets
15 Reps
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6
Seated Calf Raise4 Sets
15 Reps
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Day 5
1
Bench Press (Paused)4 Sets
5 Reps
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2
Snatch Deadlift4 Sets
5 Reps
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3
Single Arm Row (Dumbbell)3 Sets
10 Reps
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4
Pull-Up (Assisted)3 Sets
AMRAP
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5
Rear Delt Fly (Cable)3 Sets
15 Reps
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6A
Hammer Curl (Cable)4 Sets
15 Reps
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6B
Overhead Tricep Extension (Cable)4 Sets
15 Reps
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7A
Plank3 Sets
1 mins
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7B
Knee Raise (Captain's Chair)3 Sets
15 Reps
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7C
Ab Wheel3 Sets
10 Reps
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7D
Side Bend (Dumbbell)3 Sets
10 Reps
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