Intermediate–AdvancedFree

Banana Shake 🍌

Ape together stronk

Vanilla G· Sep 2025

iOS & Android

Overview

Length

16 weeks

Days / week

5 days

Level

Intermediate, Advanced

Goal

Muscle

Equipment

Full Gym

Session length

70 min

This program is for intermediate to advanced lifters. This program is to help you stop using fluff to fill your workouts and focus more on the muscles that need bringing up to create that x frame. Please use smart progression with the rep ranges, once you can complete the top number of reps per each exercise, up the weight and then start from the bottom range. I also think x2 progression is a good method whereby you up the weight on the final set and aim for the lower number of reps. As the weeks progress you can add weight to set 1&2 whilst set 3 is always slightly ahead.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

9.6%

Upper Back

9.5%

Front Delts

8.4%

Hamstrings

Chest

7.7%

Biceps

7.4%

Lats

6.9%

Middle Delts

6.8%

Quadriceps

6.1%

Glutes

5.8%

Abs

5.5%

Forearms

5.5%

Calves

4.9%

Rear Delts

4.9%

Abductors

1.2%

Adductors

1.2%

Lower Back

0.6%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Incline Bench Press (Barbell)	2	4–10 reps	@7–8
2	Chest Fly (Machine)	3	6–10 reps	@8–10
3	Bench Press (Dumbbell)	2	6–10 reps	@8–10
4	Pull-Up (Weighted)	2	4–10 reps	@8–10
5	Chest Supported Row (Machine)	2	8–12 reps	@8–10
6	Wide Grip Lat Pulldown	2	6–10 reps	@8–10
Superset
7A	Lateral Raise (Cable)	2	8–10 reps	@7.5–8.5
7B	Rear Delt Fly (Machine)	2	8–15 reps	@8–10
Superset
8A	Overhead Tricep Extension (Cable)	2	6–12 reps	@8
8B	Single Arm Pushdown	2	8–12 reps	@8–10

#	Exercise	Sets	Reps	Intensity
1	Leg Extension	2	8–12 reps	@8–10
2	Pendulum Squat	2	6–10 reps	@8
3	Hack Squat	2	6–10 reps	@8–10
4	Single Leg Press	2	6–10 reps	@8–10
5	Lying Leg Curl	2	8–12 reps	@8–10
6	Hip Abductor (Machine)	2	6–10 reps	@8–10
Superset
7A	Standing Calf Raise	2	8–15 reps	@9
7B	Seated Calf Raise	2	8–15 reps	@9
Superset
8A	Hanging Leg Raise	2	10–15 reps	@10
8B	Windshield Wipers	2	4–8 reps	@8–10

#	Exercise	Sets	Reps	Intensity
1	Shoulder Press (Machine)	2	8–12 reps	@8–10
Superset
2A	Lateral Raise (Dumbbell)	2	6–10 reps	@8–10
2B	Rear Delt Fly (Cable)	2	8–15 reps	@8–10
3	Chest Press (Machine)	2	6–10 reps	@8–10
4	Pec Deck (Machine)	2	8–12 reps	@8
5	Lat Prayer	2	8–12 reps	@8–10
6	Pullover (Machine)	2	8–12 reps	@8–10
7	Low Row	2	8–12 reps	@8–10
8	Shrug (Barbell)	2	8–12 reps	@8
Superset
9A	Bayesian Curl	2	8–12 reps	@8–10
9B	Reverse Wrist Curl (Dumbbell)	2	10–15 reps	@8–10
Superset
10A	Preacher Curl (Dumbbell)	2	8–12 reps	@8–10
10B	Reverse Wrist Curl (Dumbbell)	2	10–15 reps	@8–10

#	Exercise	Sets	Reps	Intensity
1	Leg Curl	2	8–12 reps	@7–9
2	Belt Squat RDLs	2	8–12 reps	@8
3	Standing Leg Curl	3	8–12 reps	@8
4	Hip Thrust (Machine)	1	6–10 reps	@7–9
5	Leg Extension	2	8–10 reps	@9
6	Hip Adductor (Machine)	2	8–10 reps	@8
Superset
7A	Standing Calf Raise	2	8–10 reps	@9
7B	Seated Calf Raise	2	8–12 reps	@8–10
Superset
8A	Abs Crunch (Machine)	2	6–10 reps	@8–10
8B	Cable Crunch	2	8–12 reps	@8

#	Exercise	Sets	Reps	Intensity
1	Seated Shoulder Press (Dumbbell)	2	6–10 reps	@8
2	Face Pull	2	6–10 reps	@8–10
3	Lateral Raise (Machine)	2	12–15 reps	@8
4	Front Raise	2	8–12 reps	@8–10
Superset
5A	Preacher Curl (EZ Bar)	2	6–10 reps	@8
5B	Concentration Curl	2	8–12 reps	@8
Superset
6A	Reverse Bicep Curl (Dumbbell)	2	8–12 reps	@8–10
6B	Wrist Curls	2	8–12 reps	@8–10
Superset
7A	Single Arm Overhead Tricep Extension	2	6–10 reps	@8
7B	V-Handle Tricep Pushdown (Cable)	2	8–12 reps	@9
8	Dip (Weighted)	2	6–10 reps	@8–10
Superset
9A	Radial Deviation	2	10–15 reps	@8–10
9B	Ulnar Deviation	2	10–15 reps	@8–10

Weeks 2–16 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Banana Shake 🍌 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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.

Banana Shake 🍌 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Banana Shake 🍌 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

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