The Chimp

by Teodor N.

1 athletes joined

Program Description

Getting super strong, while simultaneously building strong tendons

Program Overview

Level
Novice
Goal
Powerlifting, Powerbuilding, Bodybuilding, Bodyweight Fitness
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Dec 09, 2025 09:22
Last Edited
Dec 09, 2025 11:00

Muscle Engagement

Front

Back

MuscleSet

Front Delts

12%

Triceps

10.7%

Forearms

10.2%

Quadriceps

8.4%

Middle Delts

8%

Upper Back

8%

Biceps

7.6%

Hamstrings

5.8%

Glutes

5.8%

Abs

5.6%

Chest

5.3%

Lats

4.4%

Lower Back

4.2%

Olympic

2.7%

Rear Delts

1.3%

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4.8 Stars with 10, 000+ Ratings

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Bench Press (Paused)

3

10 reps

-

2

Overhead Press (Barbell)

3

8 reps

-

3

Tricep Pushdown (Cable)

3

20 reps

-

4

Front Raise

3

12 reps

-

5

Lateral Raise (Dumbbell)

3

15 reps

-

Day 1

1

Bench Press (Paused)

3

8 reps

-

2

Overhead Press (Barbell)

3

5 reps

-

3

Tricep Pushdown (Cable)

3

10 reps

-

4

Front Raise

3

5 reps

-

5

Lateral Raise (Dumbbell)

3

25 reps

-

Day 1

1

Bench Press (Paused)

3

6 reps

-

2

Overhead Press (Barbell)

3

8 reps

-

3

Tricep Pushdown (Cable)

3

20 reps

-

4

Front Raise

3

12 reps

-

5

Lateral Raise (Dumbbell)

3

15 reps

-

Day 1

1

Bench Press (Paused)

3

3 reps

-

2

Overhead Press (Barbell)

3

3 reps

-

3

Tricep Pushdown (Cable)

3

6 reps

-

4

Front Raise

3

20 reps

-

5

Lateral Raise (Dumbbell)

3

5 reps

-

Day 2

1

Deadlift (Barbell)

5

10 reps

-

2

Pull-Up (Weighted)

3

3 reps

-

3

Barbell Row

2

12 reps

-

4

Bicep Curl (Barbell)

3

6 reps

-

5

Weighted Hang

3

30 mins

-

Day 2

1

Deadlift (Barbell)

4

7 reps

-

2

Pull-Up (Weighted)

3

8 reps

-

3

Barbell Row

2

3 reps

-

4

Bicep Curl (Barbell)

3

15 reps

-

5

Weighted Hang

3

60 mins

-

Day 2

1

Deadlift (Barbell)

3

4 reps

-

2

Pull-Up (Weighted)

3

3 reps

-

3

Barbell Row

2

12 reps

-

4

Bicep Curl (Barbell)

3

6 reps

-

5

Weighted Hang

3

30 mins

-

Day 2

1

Deadlift (Barbell)

2

2 reps

-

2

Pull-Up (Weighted)

3

8 reps

-

3

Barbell Row

2

3 reps

-

4

Bicep Curl (Barbell)

3

15 reps

-

5

Weighted Hang

3

60 mins

-

Day 3

1

Clean and Press

3

8 reps

-

2

Deadlift (Deficit)

3

3 reps

-

3

Floor Press (Barbell)

3

5 reps

-

4

Reverse Wrist Curl (Barbell)

3

12 reps

-

5

Zercher Pickup

4

8 reps

-

Day 3

1

Clean and Press

3

3 reps

-

2

Deadlift (Deficit)

3

10 reps

-

3

Floor Press (Barbell)

3

15 reps

-

4

Reverse Wrist Curl (Barbell)

3

8 reps

-

5

Zercher Pickup

4

3 reps

-

Day 3

1

Clean and Press

3

8 reps

-

2

Deadlift (Deficit)

3

3 reps

-

3

Floor Press (Barbell)

3

5 reps

-

4

Reverse Wrist Curl (Barbell)

3

12 reps

-

5

Zercher Pickup

4

8 reps

-

Day 3

1

Clean and Press

3

3 reps

-

2

Deadlift (Deficit)

3

10 reps

-

3

Floor Press (Barbell)

3

15 reps

-

4

Reverse Wrist Curl (Barbell)

3

8 reps

-

5

Zercher Pickup

4

3 reps

-

Day 3

1

Clean and Press

3 Sets

8 Reps

-

2

Deadlift (Deficit)

3 Sets

3 Reps

-

3

Floor Press (Barbell)

3 Sets

5 Reps

-

4

Reverse Wrist Curl (Barbell)

3 Sets

12 Reps

-

5

Zercher Pickup

4 Sets

8 Reps

-

Day 2

1

Deadlift (Barbell)

5 Sets

10 Reps

-

2

Pull-Up (Weighted)

3 Sets

3 Reps

-

3

Barbell Row

2 Sets

12 Reps

-

4

Bicep Curl (Barbell)

3 Sets

6 Reps

-

5

Weighted Hang

3 Sets

30 mins

-

Day 1

1

Bench Press (Paused)

3 Sets

10 Reps

-

2

Overhead Press (Barbell)

3 Sets

8 Reps

-

3

Tricep Pushdown (Cable)

3 Sets

20 Reps

-

4

Front Raise

3 Sets

12 Reps

-

5

Lateral Raise (Dumbbell)

3 Sets

15 Reps

-