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Great ape inspired workout (build size and athleticism)
by Ian T.
10 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 03, 2024 10:51
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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