Apex Strength - 5 Day Power building Program
Apex Strength is a meticulously designed 5-day powerbuilding program tailored for advanced lifters seeking to optimize strength and hypertrophy simultaneously.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 12 reps | — |
| 1 | 8 reps | — | ||
| 1 | 5 reps | — | ||
| 1 | 3 reps | @6 | ||
| 1 | 3 reps | @7 | ||
| 1 | 3 reps | @8.5 | ||
| 3 | 5 reps | @7 | ||
| 2 | Bench Press (Paused) | 3 | 5 reps | @8 |
| 3 | Incline Bench Press (Dumbbell) | 1 | 8 reps | @8 |
| 1 | 8 reps | @9 | ||
| 1 | 8 reps | @9.5 | ||
| 4 | Dip (Weighted) | 1 | 8 reps | @7.5 |
| 1 | 8 reps | @8.5 | ||
| 1 | 8 reps | @9 | ||
| 5 | Tricep Rope Push Down (Cable) | 1 | 15 reps | @8.5 |
| 1 | 15 reps | @9.5 | ||
| 1 | 15 reps | @10 | ||
| 6 | Lateral Raise (Dumbbell) | 4 | 20 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 8 reps | — |
| 1 | 5 reps | — | ||
| 1 | 3 reps | @6 | ||
| 1 | 3 reps | @8 | ||
| 1 | 3 reps | @9 | ||
| 3 | 5 reps | @7.5 | ||
| 2 | Safety Bar Squat | 3 | 6 reps | @8 |
| 3 | Walking Lunge (Dumbbell) | 3 | 10 reps | @7 |
| 4 | Leg Press | 3 | 12 reps | @8 |
| 5 | Leg Extension | 3 | 15 reps | @8 |
| 6 | Standing Calf Raise | 3 | 20 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 1 | 8 reps | @8 |
| 3 | 8 reps | @9.5 | ||
| 2 | Bent Over Row (Barbell) | 2 | 8 reps | @8 |
| 1 | 8 reps | @9.5 | ||
| 1 | 8 reps | @10 | ||
| 3 | Chest Supported Row (Dumbbell) | 1 | 12 reps | @8 |
| 1 | 12 reps | @8.5 | ||
| 1 | 12 reps | @9.5 | ||
| 4 | Face Pull | 3 | 15 reps | @8 |
| 5 | Bicep Curl (EZ Bar) | 1 | 10 reps | @8 |
| 1 | 10 reps | @8.5 | ||
| 1 | 10 reps | @9.5 | ||
| 6 | Hammer Curl | 3 | 15 reps | @8.5 |
| 7 | Hanging Leg Raise | 4 | 20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 8 reps | — |
| 1 | 5 reps | — | ||
| 1 | 3 reps | — | ||
| 1 | 3 reps | @7 | ||
| 1 | 2 reps | @9 | ||
| 3 | 4 reps | @7.5 | ||
| 2 | Deficit Deadlift (Barbell) | 3 | 5 reps | @8.5 |
| 3 | Romanian Deadlift (Barbell) | 4 | 8 reps | @8 |
| 4 | Glute-Ham Raise | 3 | 10 reps | @8.5 |
| 5 | Lying Leg Curl | 3 | 15 reps | @9 |
| 6 | Hip Thrust (Machine) | 3 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Close Grip) | 1 | 6 reps | @8 |
| 1 | 6 reps | @8.5 | ||
| 2 | 6 reps | @9 | ||
| 2 | Tempo Squat (Barbell) | 1 | 5 reps | @7 |
| 1 | 5 reps | @8 | ||
| 2 | 5 reps | @9 | ||
| 3 | Seated Overhead Press (Dumbbell) | 2 | 8 reps | @8 |
| 1 | 8 reps | @9 | ||
| 1 | 8 reps | @9.5 | ||
| Superset | ||||
| 4A | Skull Crusher | 3 | 10 reps | — |
| 4B | Bicep Curl (EZ Bar) | 3 | 10 reps | @8 |
| 5 | Lateral Raise (Dumbbell) | 3 | 20 reps | @8.5 |
| 6 | Preacher Curl (EZ Bar) | 2 | 15 reps | @8.5 |
| 1 | 15 reps | @9.5 | ||
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Apex Strength - 5 Day Power building Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Apex Strength - 5 Day Power building Program is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Apex Strength - 5 Day Power building Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
