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total APE

by Ryan M.
6 athletes joined

Program Description

Unleash your inner beast with a program designed to forge a savage physique. Utilize a unique split that will take your physique to the next level.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 31, 2024 02:35
  • Last Edited
    Jun 18, 2025 10:36

Summary

Unleash your inner beast with the Total APE program, a comprehensive 4-week training plan designed for serious lifters. Committing to four days a week, you'll tackle a variety of compound and isolation exercises, including barbell squats, bent-over rows, and lunges, all aimed at building strength and muscle across your entire body. This program emphasizes proper form and intensity, ensuring you push your limits while minimizing injury risk. Get ready to elevate your training and achieve the results you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
9.9%
Triceps
9.6%
Biceps
9.6%
Quadriceps
9.3%
Upper Back
9.3%
Glutes
7.7%
Lats
7.6%
Front Delts
7.4%
Abs
6.7%
Chest
6.4%
Middle Delts
6.2%
Forearms
3.3%
Rear Delts
3.1%
Lower Back
2.5%
Adductors
1.1%
Abductors
0.5%
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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
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Romanian Deadlift (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
4B
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
AMRAP
-
7
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Romanian Deadlift (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
4B
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
AMRAP
-
7
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Romanian Deadlift (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
4B
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
AMRAP
-
7
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Romanian Deadlift (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
4B
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
AMRAP
-
7
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Lunge (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Bicep Curl (Barbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
6
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 9
7
Ab Wheel
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Lunge (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Bicep Curl (Barbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
6
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 9
7
Ab Wheel
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Lunge (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Bicep Curl (Barbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
6
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 9
7
Ab Wheel
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Lunge (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Bicep Curl (Barbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
6
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 9
7
Ab Wheel
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6
RPE 9
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
3
Leg Curl
3
12-15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
5
Chest Fly (Cable)
3
12-15 reps
RPE 9
6
Lateral Raise (Cable)
2
11-14 reps
RPE 9
7
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6
RPE 9
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
3
Leg Curl
3
12-15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
5
Chest Fly (Cable)
2
12-15 reps
RPE 9
6
Lateral Raise (Cable)
2
11-14 reps
RPE 9
7
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6
RPE 9
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
3
Leg Curl
3
12-15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
5
Chest Fly (Cable)
2
12-15 reps
RPE 9
6
Lateral Raise (Cable)
2
11-14 reps
RPE 9
7
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6
RPE 9
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
3
Leg Curl
3
12-15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
5
Chest Fly (Cable)
2
12-15 reps
RPE 9
6
Lateral Raise (Cable)
2
11-14 reps
RPE 9
7
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
6-10 reps
10-15 reps
RPE 9.5
RPE 9
2
Bent Over Row (Barbell)
2
6-8 reps
RPE 9
3
Lat Pulldown
3
10-12 reps
RPE 9
4
Seated Row (Cable)
1
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Hanging Toes To Bar
3
AMRAP
-
7
Prowler Push
3
1 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
6-10 reps
10-15 reps
RPE 9.5
RPE 9
2
Bent Over Row (Barbell)
2
6-8 reps
RPE 9
3
Lat Pulldown
3
10-12 reps
RPE 9
4
Seated Row (Cable)
1
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Hanging Toes To Bar
3
AMRAP
-
7
Prowler Push
3
1 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
6-10 reps
10-15 reps
RPE 9.5
RPE 9
2
Bent Over Row (Barbell)
2
6-8 reps
RPE 9
3
Lat Pulldown
3
10-12 reps
RPE 9
4
Seated Row (Cable)
1
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Hanging Toes To Bar
3
AMRAP
-
7
Prowler Push
3
1 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
6-10 reps
10-15 reps
RPE 9.5
RPE 9
2
Bent Over Row (Barbell)
2
6-8 reps
RPE 9
3
Lat Pulldown
3
10-12 reps
RPE 9
4
Seated Row (Cable)
1
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Hanging Toes To Bar
3
AMRAP
-
7
Prowler Push
3
1 reps
RPE 9
Week 1
1 / 4 Weeks
Day 2
1
Squat (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
2
Bent Over Row (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9.5
3
Lunge (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
@9.5
4
Pull-Up (Bodyweight)
2 Sets
AMRAP
-
5
Bicep Curl (Barbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@9.5
6
Preacher Curl (EZ Bar)
2 Sets
12-15 Reps
@9
7
Ab Wheel
3 Sets
AMRAP
-
Day 4
1
Leg Press
1 Set
2 Sets
6-10 Reps
10-15 Reps
@9.5
@9
2
Bent Over Row (Barbell)
2 Sets
6-8 Reps
@9
3
Lat Pulldown
3 Sets
10-12 Reps
@9
4
Seated Row (Cable)
1 Set
10-12 Reps
@9
5
Incline Curl (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Hanging Toes To Bar
3 Sets
AMRAP
-
7
Prowler Push
3 Sets
1 Reps
@9
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9.5
2
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9.5
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
4A
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
4B
Skull Crusher (Barbell)
3 Sets
10-12 Reps
@9
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@9
6
Tricep Rope Push Down (Cable)
2 Sets
AMRAP
-
7
Farmer's Walk (Weighted)
2 Sets
AMRAP
@10
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6
@9
2
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
@9
3
Leg Curl
3 Sets
12-15 Reps
@9
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
5
Chest Fly (Cable)
3 Sets
12-15 Reps
@9
6
Lateral Raise (Cable)
2 Sets
11-14 Reps
@9
7
Tricep Rope Push Down (Cable)
2 Sets
10-12 Reps
@9