Great ape inspired workout (build size and athleticism)
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 5 | 5 reps |
| 2 | Explosive Bench Press | 3 | 5 reps |
| 3 | Med Ball Slam | 3 | 10 reps |
| 4 | Snatch (Barbell) | 2 | 8 reps |
| 5 | Barbell Row | 4 | 6 reps |
| 6 | Power Clean | 3 | 8 reps |
| 7 | Standing Tricep Extension | 3 | 20 reps |
| 8 | Bicep Curl (Dumbbell) | 3 | 20 reps |
| 9 | Military Press (Barbell) | 4 | 6 reps |
| 10 | Squat (Barbell) | 5 | 5 reps |
| 11 | Lunge (Dumbbell) | 3 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push Up | 5 | 20 reps |
| 2 | Diamond Push-up | 3 | 20 reps |
| 3 | Neutral Grip Pull Up | 2 | 5 reps |
| 4 | Pull-Up (Bodyweight) | 2 | 5 reps |
| 5 | Chin-Up (Bodyweight) | 2 | 5 reps |
| 6 | Sit Up | 3 | 30 reps |
| 7 | Lying Leg Raise | 3 | 20 reps |
| 8 | Hanging Leg/knee Raises | 3 | 20 reps |
| 9 | Dead Hang | 2 | 120 reps |
| 10 | Jump Squat | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Mountain Climber | 3 | 30 reps |
| 2 | Burpee | 3 | 30 reps |
| 3 | Jumping Jack | 3 | 30 reps |
| 4 | Jump Squat | 3 | 30 reps |
| 5 | Vertical Jump | 3 | 30 reps |
| 6 | High Knees | 3 | 1 min |
| 7 | Jumping Lunge | 3 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 5 | 5 reps |
| 2 | Explosive Bench Press | 3 | 5 reps |
| 3 | Med Ball Slam | 3 | 10 reps |
| 4 | Snatch (Barbell) | 2 | 8 reps |
| 5 | Barbell Row | 4 | 6 reps |
| 6 | Power Clean | 3 | 8 reps |
| 7 | Standing Tricep Extension | 3 | 20 reps |
| 8 | Bicep Curl (Dumbbell) | 3 | 20 reps |
| 9 | Military Press (Barbell) | 4 | 6 reps |
| 10 | Squat (Barbell) | 5 | 5 reps |
| 11 | Lunge (Dumbbell) | 3 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push Up | 5 | 20 reps |
| 2 | Diamond Push-up | 3 | 20 reps |
| 3 | Neutral Grip Pull Up | 2 | 5 reps |
| 4 | Pull-Up (Bodyweight) | 2 | 5 reps |
| 5 | Chin-Up (Bodyweight) | 2 | 5 reps |
| 6 | Sit Up | 3 | 30 reps |
| 7 | Lying Leg Raise | 3 | 20 reps |
| 8 | Hanging Leg/knee Raises | 3 | 20 reps |
| 9 | Dead Hang | 2 | 120 reps |
| 10 | Jump Squat | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Mountain Climber | 3 | 30 reps |
| 2 | Burpee | 3 | 30 reps |
| 3 | Jumping Jack | 3 | 30 reps |
| 4 | Jump Squat | 3 | 30 reps |
| 5 | Vertical Jump | 3 | 30 reps |
| 6 | High Knees | 3 | 1 min |
| 7 | Jumping Lunge | 3 | 1 min |
Common questions
Yes, Great ape inspired workout (build size and athleticism) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
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.
Each session typically takes around 90 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.
Great ape inspired workout (build size and athleticism) is structured around 6 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Great ape inspired workout (build size and athleticism) 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
