total APE
Unleash your Inner Ape: Build a Gorilla back and Sculpt Powerful Aesthetics
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @9.5 | ||
| 2 | Romanian Deadlift (Dumbbell) | 2 | 8–10 reps | @8 |
| 1 | 8–10 reps | @9.5 | ||
| 3 | Incline Bench Press (Dumbbell) | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| Superset | ||||
| 4A | Lateral Raise (Dumbbell) | 3 | 10–12 reps | @9 |
| 4B | Skull Crusher (Barbell) | 3 | 10–12 reps | @9 |
| 5 | Rear Delt Fly (Machine) | 3 | 12–15 reps | @9 |
| 6 | Tricep Rope Push Down (Cable) | 2 | AMRAP | — |
| 7 | Farmer's Walk (Weighted) | 2 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 6–10 reps | @8 |
| 1 | 6–10 reps | @9 | ||
| 2 | Bent Over Row (Barbell) | 2 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9.5 | ||
| 3 | Lunge (Dumbbell) | 2 | 10–12 reps | @8.5 |
| 1 | 10–12 reps | @9.5 | ||
| 4 | Pull-Up (Bodyweight) | 2 | AMRAP | — |
| 5 | Bicep Curl (Barbell) | 2 | 10–12 reps | @9 |
| 1 | 10–12 reps | @9.5 | ||
| 6 | Preacher Curl (EZ Bar) | 2 | 12–15 reps | @9 |
| 7 | Ab Wheel | 3 | AMRAP | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 6–8 reps | @6 |
| 1 | 6–8 reps | @9 | ||
| 2 | Incline Bench Press (Dumbbell) | 2 | 6–8 reps | @9 |
| 3 | Leg Curl | 3 | 12–15 reps | @9 |
| 4 | Seated Shoulder Press (Dumbbell) | 3 | 8–12 reps | @9 |
| 5 | Chest Fly (Cable) | 3 | 12–15 reps | @9 |
| 6 | Lateral Raise (Cable) | 2 | 11–14 reps | @9 |
| 7 | Tricep Rope Push Down (Cable) | 2 | 10–12 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Leg Press | 1 | 6–10 reps | @9.5 |
| 2 | 10–15 reps | @9 | ||
| 2 | Bent Over Row (Barbell) | 2 | 6–8 reps | @9 |
| 3 | Lat Pulldown | 3 | 10–12 reps | @9 |
| 4 | Seated Row (Cable) | 1 | 10–12 reps | @9 |
| 5 | Incline Curl (Dumbbell) | 2 | 10–12 reps | @9 |
| 1 | 10–12 reps | @10 | ||
| 6 | Hanging Toes To Bar | 3 | AMRAP | — |
| 7 | Prowler Push | 3 | 1 rep | @9 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, total APE is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 60 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.
total APE is structured around 4 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
total APE 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
