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BoostcampPNG

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
    Apr 05, 2025 02:40
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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