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Great ape inspired workout (build size and athleticism)

by Ian T.
12 athletes joined

Program Description

Train to be like your ancestors in this functional full body training routine. This will help you build mass and athleticism. You will need dumbbells, barbells, a medicine ball and a bench.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Feb 24, 2024 12:22
  • Last Edited
    Jun 18, 2025 12:17

Summary

Unleash your inner beast with the Great Ape Inspired Workout, a week-long program designed to enhance both size and athleticism. With six days of intense training, you'll tackle a variety of exercises, including explosive bench presses, power cleans, and barbell squats, all tailored to build strength and power. This program is perfect for those looking to push their limits and develop a physique reminiscent of nature's strongest primates. Get ready to transform your training and achieve impressive results in just one week!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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 mins
-
7
Jumping Lunge
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
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 mins
-
7
Jumping Lunge
3
1 mins
-
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Explosive Bench Press
3 Sets
5 Reps
-
3
Med Ball Slam
3 Sets
10 Reps
-
4
Snatch (Barbell)
2 Sets
8 Reps
-
5
Barbell Row
4 Sets
6 Reps
-
6
Power Clean
3 Sets
8 Reps
-
7
Standing Tricep Extension
3 Sets
20 Reps
-
8
Bicep Curl (Dumbbell)
3 Sets
20 Reps
-
9
Military Press (Barbell)
4 Sets
6 Reps
-
10
Squat (Barbell)
5 Sets
5 Reps
-
11
Lunge (Dumbbell)
3 Sets
8 Reps
-
Day 2
1
Push Up
5 Sets
20 Reps
-
2
Diamond Push-up
3 Sets
20 Reps
-
3
Neutral Grip Pull Up
2 Sets
5 Reps
-
4
Pull-Up (Bodyweight)
2 Sets
5 Reps
-
5
Chin-Up (Bodyweight)
2 Sets
5 Reps
-
6
Sit Up
3 Sets
30 Reps
-
7
Lying Leg Raise
3 Sets
20 Reps
-
8
Hanging Leg/knee Raises
3 Sets
20 Reps
-
9
Dead Hang
2 Sets
120 Reps
-
10
Jump Squat
3 Sets
20 Reps
-
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Explosive Bench Press
3 Sets
5 Reps
-
3
Med Ball Slam
3 Sets
10 Reps
-
4
Snatch (Barbell)
2 Sets
8 Reps
-
5
Barbell Row
4 Sets
6 Reps
-
6
Power Clean
3 Sets
8 Reps
-
7
Standing Tricep Extension
3 Sets
20 Reps
-
8
Bicep Curl (Dumbbell)
3 Sets
20 Reps
-
9
Military Press (Barbell)
4 Sets
6 Reps
-
10
Squat (Barbell)
5 Sets
5 Reps
-
11
Lunge (Dumbbell)
3 Sets
8 Reps
-
Day 5
1
Push Up
5 Sets
20 Reps
-
2
Diamond Push-up
3 Sets
20 Reps
-
3
Neutral Grip Pull Up
2 Sets
5 Reps
-
4
Pull-Up (Bodyweight)
2 Sets
5 Reps
-
5
Chin-Up (Bodyweight)
2 Sets
5 Reps
-
6
Sit Up
3 Sets
30 Reps
-
7
Lying Leg Raise
3 Sets
20 Reps
-
8
Hanging Leg/knee Raises
3 Sets
20 Reps
-
9
Dead Hang
2 Sets
120 Reps
-
10
Jump Squat
3 Sets
20 Reps
-
Day 6
1
Mountain Climber
3 Sets
30 Reps
-
2
Burpee
3 Sets
30 Reps
-
3
Jumping Jack
3 Sets
30 Reps
-
4
Jump Squat
3 Sets
30 Reps
-
5
Vertical Jump
3 Sets
30 Reps
-
6
High Knees
3 Sets
1 mins
-
7
Jumping Lunge
3 Sets
1 mins
-
Day 3
1
Mountain Climber
3 Sets
30 Reps
-
2
Burpee
3 Sets
30 Reps
-
3
Jumping Jack
3 Sets
30 Reps
-
4
Jump Squat
3 Sets
30 Reps
-
5
Vertical Jump
3 Sets
30 Reps
-
6
High Knees
3 Sets
1 mins
-
7
Jumping Lunge
3 Sets
1 mins
-