Question 1

Is AP STRONG v2 5day best free?

Accepted Answer

Yes, AP STRONG v2 5day best is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 weeks are fully unlocked.

Question 2

What equipment do I need?

Accepted Answer

This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Question 3

How long are the workouts?

Accepted Answer

Each session typically takes around 80 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.

Question 4

How many days per week?

Accepted Answer

AP STRONG v2 5day best 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.

Question 5

How long is the full program?

Accepted Answer

The program runs for 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Question 6

Where do I access this program?

Accepted Answer

AP STRONG v2 5day best 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.

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	5	8 reps	65%
2	Bench Press (Paused)	1	8 reps	@7
3	Incline Bench Press (Smith Machine)	3	0 reps	@7
4	Bench Press (Close Grip)	2	0 reps	@7
5	Chest Fly (Cable)	1	0 reps	@7
6	JM Press	2	0 reps	@7
7	Tricep Pushdown (Cable)	2	0 reps	@7
8	Overhead Tricep Extension (Cable)	2	0 reps	@7

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	4	6 reps	75%
2	Barbell Row	2	0 reps	@7
3	Pull-Up (Bodyweight)	2	0 reps	@7
4	Seated Row (Cable)	1	0 reps	@7
5	High Row	1	0 reps	@7
6	Lat Pulldown	1	0 reps	@7
7	Standing Pullover (Cable)	1	0 reps	@7
8	Chin-Up (Bodyweight)	1	0 reps	@7
9	Bicep Curl (Barbell)	2	0 reps	@7
10	Bicep Curl (Cable)	2	0 reps	@7
11	Hammer Curl	2	0 reps	@7

#	Exercise	Sets	Reps	Load
1	Calf Raise (Bodyweight)	2	0 reps	@7
2	Clean and Press	2	4–8 reps	@7
3	Barbell Row	2	0 reps	@7
4	Romanian Deadlift (Barbell)	2	0 reps	@7
5	Shrug (Barbell)	1	0 reps	@9
6	Bulgarian Split Squat (Dumbbell)	2	0 reps	@7
7	Pull-Up (Bodyweight)	2	0 reps	@7
8	Lateral Raise (Dumbbell)	2	0 reps	@7
9	Cable Crunch	2	0 reps	@7
10	Seated Dumbbell Curl	2	0 reps	@7
11	Bicep Curl (Cable)	2	0 reps	@7
12	Hammer Curl	1	0 reps	@9

#	Exercise	Sets	Reps	Load
1	Seated Military Press (Smith Machine)	2	0 reps	@7
2	Lateral Raise (Dumbbell)	2	0 reps	@7
3	Lateral Raise (Cable)	2	0 reps	@7
4	Standing Calf Raise	3	8 reps	@7
5	Squat (Barbell)	4	10 reps	60%
6	Front Squat (Barbell)	1	0 reps	@7
7	Romanian Deadlift (Barbell)	2	6 reps	@7
8	Bulgarian Split Squat (Dumbbell)	1	8 reps	@7
9	Hanging Leg Raise	2	0 reps	@7
10	Cable Crunch	2	0 reps	@7
11	Single-Leg Leg Curl	1	0 reps	@7
12	Abs Crunch (Weighted)	1	0 reps	@7

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	5	10 reps	60%
2	Incline Bench Press (Smith Machine)	2	10 reps	@7
3	Bench Press (Close Grip)	2	10 reps	@7
4	Dip (Bodyweight)	2	0 reps	@7
5	Chest Fly (Cable)	1	12 reps	@7
6	Lying Tricep Extension (Barbell)	2	12 reps	@7
7	Reverse Single Arm Tricep Extension	2	12 reps	@7
8	Abs Crunch (Weighted)	2	0 reps	@7
9	Cable Crunch	2	0 reps	@7
10	Standing Calf Raise	2	0 reps	@7

AP STRONG v2 5day best

Overview

Who it's for

Muscle engagement

Common questions

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