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AP STRONG v2 5day best

by Alex P.
1 athletes joined

Program Description

GMFB Add .5 rpe every week starting at rpe 7 for accessories and slowly work to 1rm on main lifts decreasing reps adding sets Pick your rep range for accessories but keep it consistent, recommend 5-15 reps, do what’s right for you. If something is rpe 9.5 or above, feel free to do a dropset or “bicep marathon” Rest after day 3 and day 5 Skipping day 5 for running, biking, boxing, basketball, or any other cardio is acceptable if the joints need a break

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 28, 2024 04:30
  • Last Edited
    Jun 18, 2025 07:47

Summary

Unleash your strength with the AP STRONG v2 5day best program, designed for serious lifters looking to elevate their game over five intense weeks. This comprehensive plan targets all major muscle groups with a balanced mix of compound and isolation exercises, ensuring you build muscle and power effectively. With five training days each week, you'll engage in focused sessions like Chest and Triceps, Back and Biceps, and more, all tailored to maximize your gains. Get ready to push your limits and see real results in your strength and physique!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
60%
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 7
3
Bench Press (Close Grip)
2
10 reps
RPE 7
4
Dip (Bodyweight)
2
RPE 7
5
Chest Fly (Cable)
1
12 reps
RPE 7
6
Lying Tricep Extension (Barbell)
2
12 reps
RPE 7
7
Reverse Single Arm Tricep Extension
2
12 reps
RPE 7
8
Abs Crunch (Weighted)
2
RPE 7
9
Cable Crunch
2
RPE 7
10
Standing Calf Raise
2
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 7.5
3
Bench Press (Close Grip)
2
10 reps
RPE 7.5
4
Dip (Bodyweight)
2
RPE 7.5
5
Chest Fly (Cable)
1
12 reps
RPE 7.5
6
Lying Tricep Extension (Barbell)
2
12 reps
RPE 7.5
7
Reverse Single Arm Tricep Extension
2
12 reps
RPE 7.5
8
Abs Crunch (Weighted)
2
RPE 7.5
9
Cable Crunch
2
RPE 7.5
10
Standing Calf Raise
2
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
80%
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 8
3
Bench Press (Close Grip)
2
10 reps
RPE 8
4
Dip (Bodyweight)
2
RPE 8
5
Chest Fly (Cable)
1
12 reps
RPE 8
6
Lying Tricep Extension (Barbell)
2
12 reps
RPE 8
7
Reverse Single Arm Tricep Extension
2
12 reps
RPE 8
8
Abs Crunch (Weighted)
2
RPE 8
9
Cable Crunch
2
RPE 8
10
Standing Calf Raise
2
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
90%
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 8.5
3
Bench Press (Close Grip)
2
10 reps
RPE 8.5
4
Dip (Bodyweight)
2
RPE 8.5
5
Chest Fly (Cable)
1
12 reps
RPE 8.5
6
Lying Tricep Extension (Barbell)
2
12 reps
RPE 8.5
7
Reverse Single Arm Tricep Extension
2
12 reps
RPE 8.5
8
Abs Crunch (Weighted)
2
RPE 8.5
9
Cable Crunch
2
RPE 8.5
10
Standing Calf Raise
2
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Incline Bench Press (Smith Machine)
1
1
10 reps
10 reps
RPE 7
RPE 7.5
3
Bench Press (Close Grip)
1
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Dip (Bodyweight)
1
1
RPE 7
RPE 7.5
5
Chest Fly (Cable)
1
12 reps
RPE 7
6
Lying Tricep Extension (Barbell)
1
1
12 reps
12 reps
RPE 7
RPE 7.5
7
Reverse Single Arm Tricep Extension
1
1
12 reps
12 reps
RPE 7
RPE 8
8
Abs Crunch (Weighted)
1
RPE 8
9
Cable Crunch
1
RPE 8
10
Standing Calf Raise
2
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
75%
2
Barbell Row
2
RPE 7
3
Pull-Up (Bodyweight)
2
RPE 7
4
Seated Row (Cable)
1
RPE 7
5
High Row
1
RPE 7
6
Lat Pulldown
1
RPE 7
7
Standing Pullover (Cable)
1
RPE 7
8
Chin-Up (Bodyweight)
1
RPE 7
9
Bicep Curl (Barbell)
2
RPE 7
10
Bicep Curl (Cable)
2
RPE 7
11
Hammer Curl
2
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
80%
2
Barbell Row
2
RPE 7.5
3
Pull-Up (Bodyweight)
2
RPE 7.5
4
Seated Row (Cable)
1
RPE 7.5
5
High Row
1
RPE 7.5
6
Lat Pulldown
1
RPE 7.5
7
Standing Pullover (Cable)
1
RPE 7.5
8
Chin-Up (Bodyweight)
1
RPE 7.5
9
Bicep Curl (Barbell)
2
RPE 7.5
10
Bicep Curl (Cable)
2
RPE 7.5
11
Hammer Curl
2
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Barbell Row
2
RPE 8
3
Pull-Up (Bodyweight)
2
RPE 8
4
Seated Row (Cable)
1
RPE 8
5
High Row
1
RPE 8
6
Lat Pulldown
1
RPE 8
7
Standing Pullover (Cable)
1
RPE 8
8
Chin-Up (Bodyweight)
1
RPE 8
9
Bicep Curl (Barbell)
2
RPE 8
10
Bicep Curl (Cable)
2
RPE 8
11
Hammer Curl
2
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
90%
2
Barbell Row
1
1
RPE 8.5
RPE 9
3
Pull-Up (Bodyweight)
1
1
RPE 8.5
RPE 9
4
Seated Row (Cable)
1
RPE 8.5
5
High Row
1
RPE 8.5
6
Lat Pulldown
1
RPE 8.5
7
Standing Pullover (Cable)
1
RPE 8.5
8
Chin-Up (Bodyweight)
1
RPE 8.5
9
Bicep Curl (Barbell)
1
1
RPE 8.5
RPE 9
10
Bicep Curl (Cable)
1
1
RPE 8.5
RPE 9
11
Hammer Curl
1
1
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
95%
2
Barbell Row
1
1
RPE 7
RPE 8.5
3
Pull-Up (Bodyweight)
1
1
RPE 7
RPE 10
4
Seated Row (Cable)
1
RPE 8
5
High Row
1
RPE 8
6
Lat Pulldown
1
RPE 8.5
7
Standing Pullover (Cable)
1
RPE 9.5
8
Chin-Up (Bodyweight)
1
RPE 7.5
9
Bicep Curl (Barbell)
2
RPE 7.5
10
Bicep Curl (Cable)
1
1
RPE 7.5
RPE 8
11
Hammer Curl
1
1
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
RPE 7
2
Lateral Raise (Dumbbell)
2
RPE 7
3
Lateral Raise (Cable)
2
RPE 7
4
Standing Calf Raise
3
8 reps
RPE 7
5
Squat (Barbell)
4
10 reps
60%
6
Front Squat (Barbell)
1
RPE 7
7
Romanian Deadlift (Barbell)
2
6 reps
RPE 7
8
Bulgarian Split Squat (Dumbbell)
1
8 reps
RPE 7
9
Hanging Leg Raise
2
RPE 7
10
Cable Crunch
2
RPE 7
11
Single-Leg Leg Curl
1
RPE 7
12
Abs Crunch (Weighted)
1
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
RPE 7.5
2
Lateral Raise (Dumbbell)
2
RPE 7.5
3
Lateral Raise (Cable)
2
RPE 7.5
4
Standing Calf Raise
3
8 reps
RPE 7.5
5
Squat (Barbell)
3
8 reps
70%
6
Front Squat (Barbell)
1
RPE 7.5
7
Romanian Deadlift (Barbell)
2
6 reps
RPE 7.5
8
Bulgarian Split Squat (Dumbbell)
1
8 reps
RPE 7.5
9
Hanging Leg Raise
2
RPE 7.5
10
Cable Crunch
2
RPE 7.5
11
Single-Leg Leg Curl
1
RPE 8
12
Abs Crunch (Weighted)
1
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
RPE 8
2
Lateral Raise (Dumbbell)
2
RPE 8
3
Lateral Raise (Cable)
2
RPE 8
4
Standing Calf Raise
2
1
8 reps
8 reps
RPE 8
RPE 9
5
Squat (Barbell)
3
6 reps
80%
6
Front Squat (Barbell)
1
RPE 8.5
7
Romanian Deadlift (Barbell)
1
1
6 reps
6 reps
RPE 7
RPE 8
8
Bulgarian Split Squat (Dumbbell)
1
8 reps
RPE 7
9
Hanging Leg Raise
1
1
RPE 7
RPE 8
10
Cable Crunch
2
RPE 8
11
Single-Leg Leg Curl
1
RPE 8.5
12
Abs Crunch (Weighted)
1
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
1
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
1
RPE 8
RPE 9
3
Lateral Raise (Cable)
2
RPE 8.5
4
Standing Calf Raise
3
8 reps
RPE 8.5
5
Squat (Barbell)
3
5 reps
85%
6
Front Squat (Barbell)
1
RPE 8.5
7
Romanian Deadlift (Barbell)
2
6 reps
RPE 8.5
8
Bulgarian Split Squat (Dumbbell)
1
8 reps
RPE 8.5
9
Hanging Leg Raise
2
RPE 8.5
10
Cable Crunch
2
RPE 8.5
11
Single-Leg Leg Curl
1
RPE 8.5
12
Abs Crunch (Weighted)
1
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
RPE 6.5
2
Lateral Raise (Dumbbell)
1
RPE 8
3
Lateral Raise (Cable)
1
1
RPE 7.5
RPE 7
4
Standing Calf Raise
3
8 reps
RPE 7
5
Squat (Barbell)
2
6 reps
70%
6
Front Squat (Barbell)
1
RPE 6.5
7
Romanian Deadlift (Barbell)
1
1
6 reps
6 reps
RPE 6
RPE 7
8
Bulgarian Split Squat (Dumbbell)
1
8 reps
RPE 7
9
Hanging Leg Raise
2
RPE 7
10
Cable Crunch
2
RPE 7
11
Single-Leg Leg Curl
1
RPE 7
12
Abs Crunch (Weighted)
1
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
65%
2
Bench Press (Paused)
1
8 reps
RPE 7
3
Incline Bench Press (Smith Machine)
3
RPE 7
4
Bench Press (Close Grip)
2
RPE 7
5
Chest Fly (Cable)
1
RPE 7
6
JM Press
2
RPE 7
7
Tricep Pushdown (Cable)
2
RPE 7
8
Overhead Tricep Extension (Cable)
2
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Bench Press (Paused)
1
8 reps
RPE 7.5
3
Incline Bench Press (Smith Machine)
3
RPE 7.5
4
Bench Press (Close Grip)
2
RPE 7.5
5
Chest Fly (Cable)
1
RPE 7.5
6
JM Press
2
RPE 7.5
7
Tricep Pushdown (Cable)
2
RPE 7.5
8
Overhead Tricep Extension (Cable)
2
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
85%
2
Bench Press (Paused)
1
8 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
RPE 8
4
Bench Press (Close Grip)
2
RPE 8
5
Chest Fly (Cable)
1
RPE 8
6
JM Press
2
RPE 8
7
Tricep Pushdown (Cable)
2
RPE 8
8
Overhead Tricep Extension (Cable)
2
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
95%
2
Bench Press (Paused)
1
8 reps
RPE 8.5
3
Incline Bench Press (Smith Machine)
3
RPE 8.5
4
Bench Press (Close Grip)
2
RPE 8.5
5
Chest Fly (Cable)
1
RPE 8.5
6
JM Press
2
RPE 8.5
7
Tricep Pushdown (Cable)
2
RPE 8.5
8
Overhead Tricep Extension (Cable)
2
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
100%
2
Bench Press (Paused)
1
8 reps
RPE 7
3
Incline Bench Press (Smith Machine)
3
RPE 10
4
Bench Press (Close Grip)
2
RPE 10
5
Chest Fly (Cable)
1
RPE 7
6
JM Press
1
1
RPE 9
RPE 7
7
Tricep Pushdown (Cable)
1
1
RPE 10
RPE 7
8
Overhead Tricep Extension (Cable)
1
1
RPE 10
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
2
RPE 7
2
Clean and Press
2
4-8 reps
RPE 7
3
Barbell Row
2
RPE 7
4
Romanian Deadlift (Barbell)
2
RPE 7
5
Shrug (Barbell)
1
RPE 9
6
Bulgarian Split Squat (Dumbbell)
2
RPE 7
7
Pull-Up (Bodyweight)
2
RPE 7
8
Lateral Raise (Dumbbell)
2
RPE 7
9
Cable Crunch
2
RPE 7
10
Seated Dumbbell Curl
2
RPE 7
11
Bicep Curl (Cable)
2
RPE 7
12
Hammer Curl
1
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
2
RPE 7.5
2
Clean and Press
2
3-8 reps
RPE 7.5
3
Barbell Row
2
RPE 7.5
4
Romanian Deadlift (Barbell)
2
RPE 7.5
5
Shrug (Barbell)
1
RPE 9
6
Bulgarian Split Squat (Dumbbell)
2
RPE 7.5
7
Pull-Up (Bodyweight)
2
RPE 7.5
8
Lateral Raise (Dumbbell)
2
RPE 7.5
9
Cable Crunch
2
RPE 7.5
10
Seated Dumbbell Curl
2
RPE 7.5
11
Bicep Curl (Cable)
2
RPE 7.5
12
Hammer Curl
1
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
2
RPE 8
2
Clean and Press
2
RPE 8
3
Barbell Row
2
RPE 8
4
Romanian Deadlift (Barbell)
2
RPE 8
5
Shrug (Barbell)
1
RPE 9
6
Bulgarian Split Squat (Dumbbell)
2
RPE 8
7
Pull-Up (Bodyweight)
1
1
RPE 8
RPE 9
8
Lateral Raise (Dumbbell)
1
1
RPE 8
RPE 8.5
9
Cable Crunch
2
RPE 8
10
Seated Dumbbell Curl
2
RPE 8
11
Bicep Curl (Cable)
1
1
RPE 8
RPE 9
12
Hammer Curl
1
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
2
RPE 8.5
2
Clean and Press
2
RPE 8.5
3
Barbell Row
2
RPE 8.5
4
Romanian Deadlift (Barbell)
2
RPE 8.5
5
Shrug (Barbell)
1
RPE 9
6
Bulgarian Split Squat (Dumbbell)
2
RPE 8.5
7
Pull-Up (Bodyweight)
2
RPE 8.5
8
Lateral Raise (Dumbbell)
2
RPE 8.5
9
Cable Crunch
2
RPE 8.5
10
Seated Dumbbell Curl
2
RPE 8.5
11
Bicep Curl (Cable)
2
RPE 8.5
12
Hammer Curl
1
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
1
1
RPE 7
RPE 10
2
Clean and Press
2
RPE 10
3
Barbell Row
2
RPE 10
4
Romanian Deadlift (Barbell)
2
RPE 10
5
Shrug (Barbell)
1
RPE 10
6
Bulgarian Split Squat (Dumbbell)
1
1
RPE 10
RPE 7
7
Pull-Up (Bodyweight)
2
RPE 10
8
Lateral Raise (Dumbbell)
2
RPE 10
9
Cable Crunch
2
RPE 10
10
Seated Dumbbell Curl
2
RPE 10
11
Bicep Curl (Cable)
2
RPE 10
12
Hammer Curl
1
RPE 10
Week 1
1 / 5 Weeks
Day 4
1
Bench Press (Barbell)
5 Sets
8 Reps
65%
2
Bench Press (Paused)
1 Set
8 Reps
@7
3
Incline Bench Press (Smith Machine)
3 Sets
@7
4
Bench Press (Close Grip)
2 Sets
@7
5
Chest Fly (Cable)
1 Set
@7
6
JM Press
2 Sets
@7
7
Tricep Pushdown (Cable)
2 Sets
@7
8
Overhead Tricep Extension (Cable)
2 Sets
@7
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
75%
2
Barbell Row
2 Sets
@7
3
Pull-Up (Bodyweight)
2 Sets
@7
4
Seated Row (Cable)
1 Set
@7
5
High Row
1 Set
@7
6
Lat Pulldown
1 Set
@7
7
Standing Pullover (Cable)
1 Set
@7
8
Chin-Up (Bodyweight)
1 Set
@7
9
Bicep Curl (Barbell)
2 Sets
@7
10
Bicep Curl (Cable)
2 Sets
@7
11
Hammer Curl
2 Sets
@7
Day 5
1
Calf Raise (Bodyweight)
2 Sets
@7
2
Clean and Press
2 Sets
4-8 Reps
@7
3
Barbell Row
2 Sets
@7
4
Romanian Deadlift (Barbell)
2 Sets
@7
5
Shrug (Barbell)
1 Set
@9
6
Bulgarian Split Squat (Dumbbell)
2 Sets
@7
7
Pull-Up (Bodyweight)
2 Sets
@7
8
Lateral Raise (Dumbbell)
2 Sets
@7
9
Cable Crunch
2 Sets
@7
10
Seated Dumbbell Curl
2 Sets
@7
11
Bicep Curl (Cable)
2 Sets
@7
12
Hammer Curl
1 Set
@9
Day 3
1
Seated Military Press (Smith Machine)
2 Sets
@7
2
Lateral Raise (Dumbbell)
2 Sets
@7
3
Lateral Raise (Cable)
2 Sets
@7
4
Standing Calf Raise
3 Sets
8 Reps
@7
5
Squat (Barbell)
4 Sets
10 Reps
60%
6
Front Squat (Barbell)
1 Set
@7
7
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@7
8
Bulgarian Split Squat (Dumbbell)
1 Set
8 Reps
@7
9
Hanging Leg Raise
2 Sets
@7
10
Cable Crunch
2 Sets
@7
11
Single-Leg Leg Curl
1 Set
@7
12
Abs Crunch (Weighted)
1 Set
@7
Day 1
1
Bench Press (Barbell)
5 Sets
10 Reps
60%
2
Incline Bench Press (Smith Machine)
2 Sets
10 Reps
@7
3
Bench Press (Close Grip)
2 Sets
10 Reps
@7
4
Dip (Bodyweight)
2 Sets
@7
5
Chest Fly (Cable)
1 Set
12 Reps
@7
6
Lying Tricep Extension (Barbell)
2 Sets
12 Reps
@7
7
Reverse Single Arm Tricep Extension
2 Sets
12 Reps
@7
8
Abs Crunch (Weighted)
2 Sets
@7
9
Cable Crunch
2 Sets
@7
10
Standing Calf Raise
2 Sets
@7