AP STRONG V3
PPLPP Hard AF!!!!!!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 5–10 reps | @8 |
| 2 | Pull-Up (Bodyweight) | 3 | 0 reps | @7 |
| 3 | High Row | 2 | 5–10 reps | @8 |
| 4 | Standing Pullover (Cable) | 3 | 5–10 reps | @8 |
| 5 | Chin-Up (Bodyweight) | 2 | 5–10 reps | @7 |
| 6 | Bicep Curl (Barbell) | 2 | 5–10 reps | @8 |
| 7 | Bayesian Curl | 2 | 5–10 reps | @8 |
| 8 | Cardio | 1 | 15–20 min | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 5–10 reps | @8 |
| 2 | Band Pull Apart | 3 | 20 reps | @6 |
| 3 | Bench Press (Close Grip) | 2 | 5–10 reps | @8 |
| 4 | Overhead Press (Barbell) | 3 | 5–10 reps | @8 |
| 5 | Chest Fly (Cable) | 2 | 5–10 reps | @8 |
| 6 | Lateral Raise (Cable) | 3 | 8–12 reps | @8 |
| 7 | Skull Crusher (Barbell) | 2 | 5–10 reps | @8 |
| 8 | Tricep Pushdown (Cable) | 2 | 5–10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Calf Raise | 3 | 5–10 reps | @8 |
| 2 | Squat (Barbell) | 2 | 5–10 reps | @8 |
| 3 | Front Squat (Barbell) | 2 | 5–10 reps | @8 |
| 4 | Romanian Deadlift (Barbell) | 2 | 5–10 reps | @8 |
| 5 | Bulgarian Split Squat (Dumbbell) | 1 | 7–10 reps | @8 |
| 6 | Single-Leg Leg Curl | 2 | 7–10 reps | @8 |
| 7 | Hanging Leg Raise | 2 | 20 reps | @10 |
| 8 | Ab Wheel | 2 | 0+ reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 2 | 5–10 reps | @8 |
| 2 | Barbell Row | 3 | 5–10 reps | @8 |
| 3 | Chin-Up (Bodyweight) | 2 | 5–10 reps | @8 |
| 4 | Lat Pulldown | 2 | 8–12 reps | @8 |
| 5 | Seated Row (Cable) | 2 | 8–12 reps | @8 |
| 6 | Incline Curl (Dumbbell) | 2 | 8–12 reps | @8 |
| 7 | Reverse Bicep Curl (EZ Bar) | 2 | 8–12 reps | @8 |
| 8 | Hammer Curl | 2 | 8–12 reps | @8 |
| 9 | Cardio | 1 | 15–20 min | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 6–8 reps | @8 |
| 2 | Incline Bench Press (Dumbbell) | 2 | 10–15 reps | @8 |
| 3 | Chest Press (Machine) | 2 | 10–15 reps | @8 |
| 4 | Dip (Bodyweight) | 2 | 10 reps | @8 |
| 5 | Lateral Raise (Dumbbell) | 3 | 10–15 reps | @8 |
| 6 | Overhead Tricep Extension (Cable) | 2 | 10–15 reps | @8 |
| 7 | Single Arm Tricep Extension (Cable) | 2 | 10–15 reps | @8 |
| 8 | Cable Crunch | 2 | 0+ reps | @10 |
| 9 | Sit Up | 1 | 0+ reps | — |
Weeks 2–5 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, AP STRONG V3 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 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.
AP STRONG V3 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 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
AP STRONG V3 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
