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Full Body Phat Ape

by Frank T.
2 athletes joined
4.0
(1 rating)

Program Description

Get jacked or die trying

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 28, 2024 10:14
  • Last Edited
    Jun 18, 2025 01:01

Summary

Unleash your strength with the Full Body Phat Ape program, a comprehensive 12-week journey designed for those ready to transform their physique. With four intense training days each week, you'll engage in a variety of compound and isolation exercises, including barbell deadlifts, bench presses, and squats, ensuring a balanced approach to muscle development. This program is tailored for those who have access to a full gym and are eager to push their limits and achieve real results. Get ready to build strength, enhance endurance, and sculpt your body like never before!
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
-
2
Bench Press (Barbell)
3
9 reps
-
3
Leg Extension
3
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Lat Pulldown (Single Arm)
3
12-15 reps
-
6
Face Pull
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Leg Extension
3
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Lat Pulldown (Single Arm)
3
12-15 reps
-
6
Face Pull
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
-
2
Bench Press (Barbell)
3
7 reps
-
3
Leg Extension
3
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Lat Pulldown (Single Arm)
3
12-15 reps
-
6
Face Pull
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
-
2
Bench Press (Barbell)
2
7 reps
-
3
Leg Extension
3
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8 reps
-
5
Lat Pulldown (Single Arm)
2
12-15 reps
-
6
Face Pull
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
-
2
Bench Press (Barbell)
3
9 reps
-
3
Leg Extension
3
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Lat Pulldown (Single Arm)
3
12-15 reps
-
6
Face Pull
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Leg Extension
3
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Lat Pulldown (Single Arm)
3
12-15 reps
-
6
Face Pull
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
-
2
Bench Press (Barbell)
3
7 reps
-
3
Leg Extension
3
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Lat Pulldown (Single Arm)
3
12-15 reps
-
6
Face Pull
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
-
2
Bench Press (Barbell)
2
7 reps
-
3
Leg Extension
3
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8 reps
-
5
Lat Pulldown (Single Arm)
2
12-15 reps
-
6
Face Pull
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
-
2
Bench Press (Barbell)
3
9 reps
-
3
Leg Extension
3
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Lat Pulldown (Single Arm)
3
12-15 reps
-
6
Face Pull
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Leg Extension
3
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Lat Pulldown (Single Arm)
3
12-15 reps
-
6
Face Pull
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
-
2
Bench Press (Barbell)
3
7 reps
-
3
Leg Extension
3
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Lat Pulldown (Single Arm)
3
12-15 reps
-
6
Face Pull
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
-
2
Bench Press (Barbell)
2
7 reps
-
3
Leg Extension
3
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8 reps
-
5
Lat Pulldown (Single Arm)
2
12-15 reps
-
6
Face Pull
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Barbell Row
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
5
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Barbell Row
3
7 reps
-
3
Leg Press
3
10 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
5
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Barbell Row
3
6 reps
-
3
Leg Press
3
8 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
5
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
-
2
Barbell Row
2
6 reps
-
3
Leg Press
2
8 reps
-
4
Lying Leg Curl
2
12-15 reps
-
5
Standing Calf Raise
2
12-15 reps
-
6
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Barbell Row
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
5
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Barbell Row
3
7 reps
-
3
Leg Press
3
10 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
5
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Barbell Row
3
6 reps
-
3
Leg Press
3
8 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
5
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
-
2
Barbell Row
2
6 reps
-
3
Leg Press
2
8 reps
-
4
Lying Leg Curl
2
12-15 reps
-
5
Standing Calf Raise
2
12-15 reps
-
6
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Barbell Row
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
5
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Barbell Row
3
7 reps
-
3
Leg Press
3
10 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
5
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Barbell Row
3
6 reps
-
3
Leg Press
3
8 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
5
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
-
2
Barbell Row
2
6 reps
-
3
Leg Press
2
8 reps
-
4
Lying Leg Curl
2
12-15 reps
-
5
Standing Calf Raise
2
12-15 reps
-
6
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Bayesian Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Bayesian Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Chest Supported Row (Dumbbell)
3
8 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Bayesian Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Chest Supported Row (Dumbbell)
2
8 reps
-
4
Chest Fly (Machine)
2
12-15 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Bayesian Curl
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Bayesian Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Bayesian Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Chest Supported Row (Dumbbell)
3
8 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Bayesian Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Chest Supported Row (Dumbbell)
2
8 reps
-
4
Chest Fly (Machine)
2
12-15 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Bayesian Curl
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Bayesian Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Bayesian Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Chest Supported Row (Dumbbell)
3
8 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Bayesian Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Chest Supported Row (Dumbbell)
2
8 reps
-
4
Chest Fly (Machine)
2
12-15 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Bayesian Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Shrug (Trap Bar)
3
12-15 reps
-
7
Seated Calf Raise
5
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Leg Curl
3
12-15 reps
-
6
Shrug (Trap Bar)
3
12-15 reps
-
7
Seated Calf Raise
5
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Leg Curl
3
12-15 reps
-
6
Shrug (Trap Bar)
3
12-15 reps
-
7
Seated Calf Raise
5
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4 reps
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
4
Incline Bench Press (Dumbbell)
2
8 reps
-
5
Leg Curl
2
12-15 reps
-
6
Shrug (Trap Bar)
2
12-15 reps
-
7
Seated Calf Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Shrug (Trap Bar)
3
12-15 reps
-
7
Seated Calf Raise
5
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Leg Curl
3
12-15 reps
-
6
Shrug (Trap Bar)
3
12-15 reps
-
7
Seated Calf Raise
5
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Leg Curl
3
12-15 reps
-
6
Shrug (Trap Bar)
3
12-15 reps
-
7
Seated Calf Raise
5
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4 reps
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
4
Incline Bench Press (Dumbbell)
2
8 reps
-
5
Leg Curl
2
12-15 reps
-
6
Shrug (Trap Bar)
2
12-15 reps
-
7
Seated Calf Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Shrug (Trap Bar)
3
12-15 reps
-
7
Seated Calf Raise
5
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Leg Curl
3
12-15 reps
-
6
Shrug (Trap Bar)
3
12-15 reps
-
7
Seated Calf Raise
5
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Leg Curl
3
12-15 reps
-
6
Shrug (Trap Bar)
3
12-15 reps
-
7
Seated Calf Raise
5
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4 reps
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
4
Incline Bench Press (Dumbbell)
2
8 reps
-
5
Leg Curl
2
12-15 reps
-
6
Shrug (Trap Bar)
2
12-15 reps
-
7
Seated Calf Raise
2
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
2 Sets
6 Reps
-
2
Bench Press (Barbell)
3 Sets
9 Reps
-
3
Leg Extension
3 Sets
12-15 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
5
Lat Pulldown (Single Arm)
3 Sets
12-15 Reps
-
6
Face Pull
3 Sets
12-15 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
-
2
Barbell Row
3 Sets
8 Reps
-
3
Leg Press
3 Sets
12 Reps
-
4
Lying Leg Curl
3 Sets
12-15 Reps
-
5
Standing Calf Raise
5 Sets
12-15 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
3
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
-
4
Chest Fly (Machine)
3 Sets
12-15 Reps
-
5
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
6
Bayesian Curl
3 Sets
12-15 Reps
-
Day 4
1
Overhead Press (Barbell)
3 Sets
6 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
5
Leg Curl
3 Sets
12-15 Reps
-
6
Shrug (Trap Bar)
3 Sets
12-15 Reps
-
7
Seated Calf Raise
5 Sets
12-15 Reps
-