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AP STRONG V3

by Harry E.
1 athletes joined

Program Description

Get strong!!! Build muscle!!! Everything RPE 8-9 last week failure rest after leg day

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 07, 2025 12:16
  • Last Edited
    Jun 18, 2025 10:42

Summary

Unleash your potential with AP STRONG V3, a dynamic 5-week program designed to elevate your strength and performance. Commit to 5 days a week of targeted workouts, focusing on compound lifts like deadlifts and squats, complemented by accessory movements to build muscle and enhance stability. Each session is crafted to challenge you with controlled reps and high volume, ensuring you push your limits and achieve tangible results. Get ready to transform your training and build a stronger, more resilient physique!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
RPE 7
3
High Row
2
5-10 reps
RPE 8
4
Standing Pullover (Cable)
3
5-10 reps
RPE 8
5
Chin-Up (Bodyweight)
2
5-10 reps
RPE 7
6
Bicep Curl (Barbell)
2
5-10 reps
RPE 8
7
Bayesian Curl
2
5-10 reps
RPE 8
8
Cardio
1
15-20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
RPE 7
3
High Row
2
5-10 reps
RPE 8
4
Standing Pullover (Cable)
3
5-10 reps
RPE 8
5
Chin-Up (Bodyweight)
2
5-10 reps
RPE 7
6
Bicep Curl (Barbell)
2
5-10 reps
RPE 8
7
Bayesian Curl
2
5-10 reps
RPE 8
8
Cardio
1
15-20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
RPE 7
3
High Row
2
5-10 reps
RPE 8
4
Standing Pullover (Cable)
3
5-10 reps
RPE 8
5
Chin-Up (Bodyweight)
2
5-10 reps
RPE 7
6
Bicep Curl (Barbell)
2
5-10 reps
RPE 8
7
Bayesian Curl
2
5-10 reps
RPE 8
8
Cardio
1
15-20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
RPE 7
3
High Row
2
5-10 reps
RPE 8
4
Standing Pullover (Cable)
3
5-10 reps
RPE 8
5
Chin-Up (Bodyweight)
2
5-10 reps
RPE 7
6
Bicep Curl (Barbell)
2
5-10 reps
RPE 8
7
Bayesian Curl
2
5-10 reps
RPE 8
8
Cardio
1
15-20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
RPE 7
3
High Row
2
5-10 reps
RPE 8
4
Standing Pullover (Cable)
3
5-10 reps
RPE 8
5
Chin-Up (Bodyweight)
2
5-10 reps
RPE 7
6
Bicep Curl (Barbell)
2
5-10 reps
RPE 8
7
Bayesian Curl
2
5-10 reps
RPE 8
8
Cardio
1
15-20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Band Pull Apart
3
20 reps
RPE 6
3
Bench Press (Close Grip)
2
5-10 reps
RPE 8
4
Overhead Press (Barbell)
3
5-10 reps
RPE 8
5
Chest Fly (Cable)
2
5-10 reps
RPE 8
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8
7
Skull Crusher (Barbell)
2
5-10 reps
RPE 8
8
Tricep Pushdown (Cable)
2
5-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Band Pull Apart
3
20 reps
RPE 6
3
Bench Press (Close Grip)
2
5-10 reps
RPE 8
4
Overhead Press (Barbell)
3
5-10 reps
RPE 8
5
Chest Fly (Cable)
2
5-10 reps
RPE 8
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8
7
Skull Crusher (Barbell)
2
5-10 reps
RPE 8
8
Tricep Pushdown (Cable)
2
5-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Band Pull Apart
3
20 reps
RPE 6
3
Bench Press (Close Grip)
2
5-10 reps
RPE 8
4
Overhead Press (Barbell)
3
5-10 reps
RPE 8
5
Chest Fly (Cable)
2
5-10 reps
RPE 8
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8
7
Skull Crusher (Barbell)
2
5-10 reps
RPE 8
8
Tricep Pushdown (Cable)
2
5-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Band Pull Apart
3
20 reps
RPE 6
3
Bench Press (Close Grip)
2
5-10 reps
RPE 8
4
Overhead Press (Barbell)
3
5-10 reps
RPE 8
5
Chest Fly (Cable)
2
5-10 reps
RPE 8
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8
7
Skull Crusher (Barbell)
2
5-10 reps
RPE 8
8
Tricep Pushdown (Cable)
2
5-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Band Pull Apart
3
20 reps
RPE 6
3
Bench Press (Close Grip)
2
5-10 reps
RPE 8
4
Overhead Press (Barbell)
3
5-10 reps
RPE 8
5
Chest Fly (Cable)
2
5-10 reps
RPE 8
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8
7
Skull Crusher (Barbell)
2
5-10 reps
RPE 8
8
Tricep Pushdown (Cable)
2
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
5-10 reps
RPE 8
2
Squat (Barbell)
2
5-10 reps
RPE 8
3
Front Squat (Barbell)
2
5-10 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
1
7-10 reps
RPE 8
6
Single-Leg Leg Curl
2
7-10 reps
RPE 8
7
Hanging Leg Raise
2
20 reps
RPE 10
8
Ab Wheel
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
5-10 reps
RPE 8
2
Squat (Barbell)
2
5-10 reps
RPE 8
3
Front Squat (Barbell)
2
5-10 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
1
7-10 reps
RPE 8
6
Single-Leg Leg Curl
2
7-10 reps
RPE 8
7
Hanging Leg Raise
2
20 reps
RPE 10
8
Ab Wheel
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
5-10 reps
RPE 8
2
Squat (Barbell)
2
5-10 reps
RPE 8
3
Front Squat (Barbell)
2
5-10 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
1
7-10 reps
RPE 8
6
Single-Leg Leg Curl
2
7-10 reps
RPE 8
7
Hanging Leg Raise
2
20 reps
RPE 10
8
Ab Wheel
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
5-10 reps
RPE 8
2
Squat (Barbell)
2
5-10 reps
RPE 8
3
Front Squat (Barbell)
2
5-10 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
1
7-10 reps
RPE 8
6
Single-Leg Leg Curl
2
7-10 reps
RPE 8
7
Hanging Leg Raise
2
20 reps
RPE 10
8
Ab Wheel
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
5-10 reps
RPE 8
2
Squat (Barbell)
2
5-10 reps
RPE 8
3
Front Squat (Barbell)
2
5-10 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
1
7-10 reps
RPE 8
6
Single-Leg Leg Curl
2
7-10 reps
RPE 8
7
Hanging Leg Raise
2
20 reps
RPE 10
8
Ab Wheel
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5-10 reps
RPE 8
2
Barbell Row
3
5-10 reps
RPE 8
3
Chin-Up (Bodyweight)
2
5-10 reps
RPE 8
4
Lat Pulldown
2
8-12 reps
RPE 8
5
Seated Row (Cable)
2
8-12 reps
RPE 8
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
8
Hammer Curl
2
8-12 reps
RPE 8
9
Cardio
1
15-20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5-10 reps
RPE 8
2
Barbell Row
3
5-10 reps
RPE 8
3
Chin-Up (Bodyweight)
2
5-10 reps
RPE 8
4
Lat Pulldown
2
8-12 reps
RPE 8
5
Seated Row (Cable)
2
8-12 reps
RPE 8
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
8
Hammer Curl
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5-10 reps
RPE 8
2
Barbell Row
3
5-10 reps
RPE 8
3
Chin-Up (Bodyweight)
2
5-10 reps
RPE 8
4
Lat Pulldown
2
8-12 reps
RPE 8
5
Seated Row (Cable)
2
8-12 reps
RPE 8
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
8
Hammer Curl
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5-10 reps
RPE 8
2
Barbell Row
3
5-10 reps
RPE 8
3
Chin-Up (Bodyweight)
2
5-10 reps
RPE 8
4
Lat Pulldown
2
8-12 reps
RPE 8
5
Seated Row (Cable)
2
8-12 reps
RPE 8
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
8
Hammer Curl
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5-10 reps
RPE 8
2
Barbell Row
3
5-10 reps
RPE 8
3
Chin-Up (Bodyweight)
2
5-10 reps
RPE 8
4
Lat Pulldown
2
8-12 reps
RPE 8
5
Seated Row (Cable)
2
8-12 reps
RPE 8
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
8
Hammer Curl
2
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 8
3
Chest Press (Machine)
2
10-15 reps
RPE 8
4
Dip (Bodyweight)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 8
8
Cable Crunch
2
RPE 10
9
Sit Up
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 8
3
Chest Press (Machine)
2
10-15 reps
RPE 8
4
Dip (Bodyweight)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 8
8
Cable Crunch
2
RPE 10
9
Sit Up
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 8
3
Chest Press (Machine)
2
10-15 reps
RPE 8
4
Dip (Bodyweight)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 8
8
Cable Crunch
2
RPE 10
9
Sit Up
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 8
3
Chest Press (Machine)
2
10-15 reps
RPE 8
4
Dip (Bodyweight)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 8
8
Cable Crunch
2
RPE 10
9
Sit Up
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 8
3
Chest Press (Machine)
2
10-15 reps
RPE 8
4
Dip (Bodyweight)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 8
8
Cable Crunch
2
RPE 10
9
Sit Up
1
-
Week 1
1 / 5 Weeks
Day 1
1
Deadlift (Barbell)
3 Sets
5-10 Reps
@8
2
Pull-Up (Bodyweight)
3 Sets
@7
3
High Row
2 Sets
5-10 Reps
@8
4
Standing Pullover (Cable)
3 Sets
5-10 Reps
@8
5
Chin-Up (Bodyweight)
2 Sets
5-10 Reps
@7
6
Bicep Curl (Barbell)
2 Sets
5-10 Reps
@8
7
Bayesian Curl
2 Sets
5-10 Reps
@8
8
Cardio
1 Set
15-20 mins
@6
Day 3
1
Seated Calf Raise
3 Sets
5-10 Reps
@8
2
Squat (Barbell)
2 Sets
5-10 Reps
@8
3
Front Squat (Barbell)
2 Sets
5-10 Reps
@8
4
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
1 Set
7-10 Reps
@8
6
Single-Leg Leg Curl
2 Sets
7-10 Reps
@8
7
Hanging Leg Raise
2 Sets
20 Reps
@10
8
Ab Wheel
2 Sets
@10
Day 2
1
Bench Press (Barbell)
3 Sets
5-10 Reps
@8
2
Band Pull Apart
3 Sets
20 Reps
@6
3
Bench Press (Close Grip)
2 Sets
5-10 Reps
@8
4
Overhead Press (Barbell)
3 Sets
5-10 Reps
@8
5
Chest Fly (Cable)
2 Sets
5-10 Reps
@8
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
@8
7
Skull Crusher (Barbell)
2 Sets
5-10 Reps
@8
8
Tricep Pushdown (Cable)
2 Sets
5-10 Reps
@8
Day 5
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@8
2
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@8
3
Chest Press (Machine)
2 Sets
10-15 Reps
@8
4
Dip (Bodyweight)
2 Sets
10 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
6
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@8
7
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
@8
8
Cable Crunch
2 Sets
@10
9
Sit Up
1 Set
-
Day 4
1
Pull-Up (Bodyweight)
2 Sets
5-10 Reps
@8
2
Barbell Row
3 Sets
5-10 Reps
@8
3
Chin-Up (Bodyweight)
2 Sets
5-10 Reps
@8
4
Lat Pulldown
2 Sets
8-12 Reps
@8
5
Seated Row (Cable)
2 Sets
8-12 Reps
@8
6
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@8
7
Reverse Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@8
8
Hammer Curl
2 Sets
8-12 Reps
@8
9
Cardio
1 Set
15-20 mins
@6