ape ppl
strength training for main movements and accessories with added bodybuilding work
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 6 reps | 70% |
| 2 | Incline Bench Press (Barbell) | 4 | 6 reps | @7 |
| 3 | Pec Fly (Dumbbell) | 3 | 12 reps | @7 |
| 4 | Lateral Raise (Dumbbell) | 3 | 12 reps | @7 |
| 5 | Seated Overhead Press (Dumbbell) | 3 | 10 reps | @7 |
| 6 | Tricep Extension (Cable) | 3 | 15 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | atlas stone | 4 | 6 reps | @7 |
| 2 | Pull-Up (Bodyweight) | 4 | 6 reps | @7 |
| 3 | Lat Pulldown | 3 | 12 reps | @7 |
| 4 | Bicep Curl (EZ Bar) | 3 | 12 reps | @7 |
| 5 | Reverse Bicep Curl (EZ Bar) | 3 | 12 reps | @7 |
| 6 | Preacher Curl (Barbell) | 3 | 12 reps | @7 |
| 7 | Face Pull | 4 | 15 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 6 reps | 70% |
| 2 | Hip Thrust (Barbell) | 4 | 6 reps | @7 |
| 3 | Leg Extension | 3 | 15 reps | @7 |
| 4 | Leg Press | 3 | 10 reps | @7 |
| 5 | Leg Curl | 3 | 15 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 4 | 6 reps | 70% |
| 2 | Standing Behind Neck Shoulder Press (Barbell) | 4 | 6 reps | @7 |
| 3 | Upright Row (Barbell) | 3 | 10 reps | @7 |
| 4 | Pec Fly (Dumbbell) | 3 | 15 reps | @7 |
| 5 | camber bar bench | 3 | 8 reps | @7 |
| 6 | JM Press | 3 | 8 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 4 | 6 reps | 70% |
| 2 | Bent Over Row (Barbell) | 4 | 6 reps | @7 |
| 3 | Seal Row | 3 | 10 reps | @7 |
| 4 | Bicep Curl (EZ Bar) | 3 | 10 reps | @7 |
| 5 | Reverse Bicep Curl (EZ Bar) | 3 | 10 reps | @7 |
| 6 | Preacher Curl (Barbell) | 3 | 10 reps | @7 |
| 7 | Face Pull | 4 | 15 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 6 reps | 70% |
| 2 | Romanian Deadlift (Barbell) | 4 | 6 reps | @7 |
| 3 | Leg Curl | 3 | 10 reps | @7 |
| 4 | Leg Extension | 3 | 10 reps | @7 |
| 5 | Hip Abductor (Machine) | 3 | 10 reps | @7 |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, ape ppl is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 weeks are fully unlocked.
This program is built around a full 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 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.
ape ppl 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
ape ppl 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
