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Evolution Through Effort

Capable Ape Training

Functional Fitness, Bodybuilding, Strength & Conditioning
Coach
Stetson Clement

This program is designed around the concept of hard efforts and minimal sets. PUTTING THE EFFORT WHERE IT COUNTS. Utilizing compound movements along with weighted/unweighted calisthenics, and (4) days of conditioning; It offers a unique spin on incorporating hypertrophy and strength along with cardiovascular fitness to improve work capacity, recovery, and body composition.

This Program Includes 4 Days - Strength Training 4 Days - Conditioning/Cardio 1 Day - Full Rest

$25
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Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Delivered through TrainHeroic
Equipment
Required
Barbell // Pull-up Bar // Dip Bar // Dumbbells
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Sample Week
Week 1 of 6-week program
Sunday
Lower Body Day 1 

A

Back Squat

1 x 3

B

Back Squat

2 x 6

C

Romanian Deadlift

3 x 8 @ 9

D

DB Bulgarian Split Squat

3 x 8

E

Weighted Plank

5 x 0:20 @ 10

F

Hanging Leg Raise

3 x 5 @ 10

G

Overhead Squat w/ PVC

2 x 12

Sunday
WARMUP

A1

Cossack Squat

2 x 10

A2

Push-Up

2 x 12

A3

DB Jump Squat

2 x 6

Monday
Upper Body Day 1

A

DB Bench Press

4 x 6 @ 9

B

Dip

2 x 10

C

Deficit Push Up

3 x 12 @ 9

D

Chest-Supported DB Row

3 x 6 @ 10

E

Pull-Up

2 x 10

F

DB Pullover

3 x 10 @ 9

Monday
Easy Run/Bike

A

Run

1 x 30:00

B

Stationary Bike

1 x 30:00

Monday
WARMUP

A

Pull-Up

2 x 5

B

Push-Up

2 x 10

C

DB Reverse Fly

2 x 15

Tuesday
Steady State Cardio

A1

Rowing

1 x 1000

A2

Stationary Bike

A3

Run

1 x 1000

Wednesday
Lower Body Day 2

A

Back Squat

1 x 20 @ 9

B

Front Rack Walking Lunge

2 x 15

C

Lying Leg Curl

2 x 12

D

Leg Extension

2 x 15

Wednesday
CORE

A

Cable Crunch

3 x 12

B

Hanging Leg Raise

3 x 8

Wednesday
WARMUP

A1

Cossack Squat

2 x 10

A2

Push-Up

2 x 12

A3

DB Jump Squat

2 x 6

Thursday
Upper Body Day 2 + HIIT

A

Dip

B

Weighted Chin Ups

C1

Pendlay Row

3 x 6

C2

Dip

3 x 8

D1

Barbell Overhead Press

2 x 12

D2

Chin-Up

2 x 10

E

Close Grip Push-Up

1 x 10

Thursday
HIIT

A1

Rowing

20, 15, 10, 5

A2

Burpee

20, 15, 10, 5

A3

DB Thruster

20, 15, 10, 5

Thursday
WARMUP

A

Pull-Up

2 x 5

B

Push-Up

2 x 10

C

DB Reverse Fly

2 x 15

Friday
Easy Cardio with Intervals

A

Run

10:00, 2:00, 2:00, 2:00, 2:00, 2:00, 10:00 @ 5, 8, 5, 8, 5, 8, 5

Friday
Core/Stability

A

Single Arm Farmer Walk

3 x 25

B

Side Plank

3 x 0:40

C

KB Plank Row

3 x 8

D

Cable Cross Woodchop

2 x 15

E

Hanging Leg Raise

2 x 10

Coach
More from Capable Ape Training
coach-avatar Stetson Clement

Whether it is strength, endurance, bodybuilding, you name it; In my 10+ years of training I have taken the time to apply different training methods, and modalities to build more capable Individuals. From a 315 pound bench press to long distance triathlons, I believe capability breeds confidence in individuals and building a strong reliable support system through community is the foundation.

Evolution Through Effort
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