logo
BoostcampPNG

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!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.2%
Hamstrings
10.6%
Quadriceps
10.5%
Chest
8.7%
Front Delts
8.7%
Triceps
8.7%
Lats
7.8%
Middle Delts
7.4%
Calves
6.7%
Glutes
6.5%
Biceps
4.4%
Lower Back
2.3%
Rear Delts
2.2%
Abs
2%
Adductors
0.9%
Abductors
0.4%
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
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
-