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AP Base/Taper

by Ari

Program Description

Program volumizes over 4 weeks followed by a rep max test, then tapers up in weight for another 4 weeks before 1rm testing then repeating.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 27, 2025 02:56
  • Last Edited
    Jun 18, 2025 07:59

Summary

The AP Base/Taper program is a comprehensive 10-week training plan designed for serious lifters looking to build strength and enhance performance. With four focused training days each week, you'll engage in a mix of barbell and machine exercises targeting major muscle groups, including squats, deadlifts, and bench presses. This program emphasizes progressive overload and includes AMRAP (As Many Reps As Possible) sets to push your limits. Get ready to elevate your lifting game and achieve new personal bests!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
70%
2
Overhead Press (Barbell)
3
8 reps
70%
3
Bench Press (Close Grip)
3
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
7 reps
75%
2
Overhead Press (Barbell)
4
7 reps
75%
3
Bench Press (Close Grip)
4
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
6 reps
78%
2
Overhead Press (Barbell)
5
6 reps
77%
3
Bench Press (Close Grip)
5
10 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 9
5
Chest Fly (Cable)
4
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
6
5 reps
80%
2
Overhead Press (Barbell)
6
6 reps
80%
3
Bench Press (Close Grip)
3
8 reps
RPE 9
4
Leg Extension
3
8 reps
RPE 9.5
5
Chest Fly (Cable)
3
8 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
80%
2
Squat (Barbell)
4
6 reps
75%
3
Overhead Press (Barbell)
1
AMRAP
80%
4
Overhead Press (Barbell)
4
6 reps
75%
5
Leg Extension
3
12 reps
RPE 7
6
Chest Fly (Cable)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
83%
2
Overhead Press (Barbell)
5
5 reps
83%
3
Bench Press (Close Grip)
3
8 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
85%
2
Overhead Press (Barbell)
6
4 reps
85%
3
Bench Press (Close Grip)
4
6 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 9
5
Chest Fly (Cable)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
3 reps
88%
2
Overhead Press (Barbell)
7
3 reps
88%
3
Bench Press (Close Grip)
4
5 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 9
5
Chest Fly (Cable)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1 reps
2 reps
95%
90%
2
Overhead Press (Barbell)
1
4
1 reps
2 reps
95%
90%
3
Leg Extension
3
12 reps
RPE 6
4
Chest Fly (Cable)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Overhead Press (Barbell)
1
1 reps
RPE 10
3
Leg Extension
3
8 reps
RPE 6
4
Shoulder Press (Plate Loaded)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
8 reps
70%
2
Deficit Deadlift (Barbell)
3
8 reps
RPE 6
3
Face Pull
3
12 reps
RPE 8
4
Back Extension (Weighted)
3
12 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 7
6
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
7 reps
75%
2
Deficit Deadlift (Barbell)
4
8 reps
RPE 7
3
Face Pull
4
12 reps
RPE 8
4
Back Extension (Weighted)
3
12 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 7
6
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
6 reps
78%
2
Deficit Deadlift (Barbell)
5
8 reps
RPE 8
3
Face Pull
4
10 reps
RPE 9
4
Back Extension (Weighted)
4
10 reps
RPE 9
5
Standing Calf Raise
4
12 reps
RPE 8
6
Preacher Curl (Dumbbell)
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
5 reps
80%
2
Deficit Deadlift (Barbell)
4
6 reps
RPE 9
3
Face Pull
3
8 reps
RPE 9.5
4
Back Extension (Weighted)
3
8 reps
RPE 9.5
5
Standing Calf Raise
3
10 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
AMRAP
80%
2
Pendlay Row
4
6 reps
75%
3
Back Extension (Weighted)
3
8 reps
RPE 7
4
Face Pull
3
12 reps
RPE 7
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
5 reps
83%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Face Pull
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
4 reps
85%
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
3
Face Pull
3
10 reps
RPE 9
4
Leg Curl
3
10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
7
3 reps
88%
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 8
3
Face Pull
3
8 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
4
1 reps
2 reps
95%
90%
2
Face Pull
3
12 reps
RPE 6
3
Leg Curl
3
12 reps
RPE 6
4
Preacher Curl (Dumbbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1 reps
RPE 10
2
Back Extension (Weighted)
3
8 reps
RPE 6
3
Chest Supported Row (Machine)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
70%
2
Zercher Squat (Barbell)
3
12 reps
RPE 6
3
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 6
4
Leg Extension
3
12 reps
RPE 8
5
Chest Fly (Dumbbell)
3
8 reps
RPE 8
6
Skull Crusher (Barbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
7 reps
75%
2
Zercher Squat (Barbell)
4
12 reps
RPE 7
3
Standing Behind Neck Shoulder Press (Barbell)
4
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 8
5
Chest Fly (Dumbbell)
3
8 reps
RPE 8
6
Skull Crusher (Barbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
6 reps
80%
2
Zercher Squat (Barbell)
5
10 reps
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
5
10 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 9
5
Chest Fly (Dumbbell)
4
8 reps
RPE 9
6
Skull Crusher (Barbell)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
5 reps
80%
2
Zercher Squat (Barbell)
5
8 reps
RPE 9
3
Standing Behind Neck Shoulder Press (Barbell)
5
8 reps
RPE 9
4
Leg Extension
3
8 reps
RPE 9.5
5
Chest Fly (Dumbbell)
3
8 reps
RPE 9.5
6
Skull Crusher (Barbell)
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
80%
2
Bench Press (Barbell)
4
6 reps
75%
3
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 7
4
Leg Extension
4
8 reps
RPE 7
5
Chest Fly (Dumbbell)
3
8 reps
RPE 7
6
Skull Crusher (Barbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
83%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Chest Fly (Dumbbell)
3
8 reps
RPE 8
5
Skull Crusher (Barbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
85%
2
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
6 reps
RPE 9
5
Skull Crusher (Barbell)
3
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
3 reps
88%
2
Standing Behind Neck Shoulder Press (Barbell)
4
5 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 9
4
Chest Fly (Dumbbell)
3
6 reps
RPE 9
5
Skull Crusher (Barbell)
3
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
2 reps
95%
90%
2
Leg Extension
3
12 reps
RPE 6
3
Chest Fly (Dumbbell)
3
8 reps
RPE 6
4
Skull Crusher (Barbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Leg Extension
3
8 reps
RPE 6
3
Skull Crusher (Barbell)
3
8 reps
RPE 6
4
Chest Press (Machine)
3
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
8 reps
65%
2
Lat Pulldown
3
12 reps
RPE 8
3
Hamstring Curl
3
12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
5
Reverse Bicep Curl (Barbell)
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
7 reps
70%
2
Lat Pulldown
4
12 reps
RPE 8
3
Hamstring Curl
3
12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
5
Reverse Bicep Curl (Barbell)
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
6 reps
75%
2
Lat Pulldown
5
10 reps
RPE 9
3
Hamstring Curl
4
10 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 9
5
Reverse Bicep Curl (Barbell)
4
10 reps
RPE 9
6
Standing Calf Raise
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
6
5 reps
77%
2
Lat Pulldown
3
8 reps
RPE 9.5
3
Hamstring Curl
3
8 reps
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 9.5
5
Reverse Bicep Curl (Barbell)
3
8 reps
RPE 9.5
6
Standing Calf Raise
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
80%
2
Deadlift (Barbell)
4
6 reps
75%
3
Lat Pulldown
3
8 reps
RPE 7
4
Hamstring Curl
3
12 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7
6
Reverse Bicep Curl (Barbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
78%
2
Lat Pulldown
3
8 reps
RPE 8
3
Hamstring Curl
3
12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
5
Reverse Bicep Curl (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
80%
2
Lat Pulldown
4
6 reps
RPE 8
3
Hamstring Curl
3
10 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
5
Reverse Bicep Curl (Barbell)
3
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
3 reps
85%
2
Lat Pulldown
4
5 reps
RPE 8
3
Hamstring Curl
3
8 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 9
5
Reverse Bicep Curl (Barbell)
3
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
2 reps
90%
85%
2
Lat Pulldown
5
5 reps
RPE 6
3
Hamstring Curl
3
12 reps
RPE 6
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6
5
Reverse Bicep Curl (Barbell)
3
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Lat Pulldown
3
8 reps
RPE 6
3
Face Pull
3
8 reps
RPE 6
Week 1
1 / 10 Weeks
Day 1
1
Squat (Paused)
3 Sets
8 Reps
70%
2
Overhead Press (Barbell)
3 Sets
8 Reps
70%
3
Bench Press (Close Grip)
3 Sets
12 Reps
@7
4
Leg Extension
3 Sets
12 Reps
@8
5
Chest Fly (Cable)
3 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
Day 2
1
Pendlay Row
3 Sets
8 Reps
70%
2
Deficit Deadlift (Barbell)
3 Sets
8 Reps
@6
3
Face Pull
3 Sets
12 Reps
@8
4
Back Extension (Weighted)
3 Sets
12 Reps
@8
5
Standing Calf Raise
3 Sets
15 Reps
@7
6
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@8
Day 3
1
Bench Press (Paused)
3 Sets
8 Reps
70%
2
Zercher Squat (Barbell)
3 Sets
12 Reps
@6
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@6
4
Leg Extension
3 Sets
12 Reps
@8
5
Chest Fly (Dumbbell)
3 Sets
8 Reps
@8
6
Skull Crusher (Barbell)
3 Sets
12 Reps
@8
Day 4
1
Deadlift (Paused)
3 Sets
8 Reps
65%
2
Lat Pulldown
3 Sets
12 Reps
@8
3
Hamstring Curl
3 Sets
12 Reps
@8
4
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
5
Reverse Bicep Curl (Barbell)
3 Sets
12 Reps
@8
6
Standing Calf Raise
3 Sets
15 Reps
@7