PROJECT APEX
Rugby, Marathon, Basketball, Football , Weightlifting, Strongman, Strength & Conditioning, Speed, Combat SportsPROJECT APEX is not a workout plan — it’s a full-scale transformation system built to forge freak athletes from the ground up. A freak Athlete is not a one trick pony. The APEX survives all types of battles, chases, fights & feats of strength. This is Designed for those who refuse to be average, this program fuses elite-level strength training, high-performance conditioning, mobility, into one brutal, unforgiving regimen.
What You’ll Become:
Stronger. Explosive power meets functional dominance.
Faster. Engineered for top-tier agility and speed under fatigue.
Harder to Kill. Fortify your body through progressive overload and have the capacity that never wavers.
Don't be Modern man. Be APEX.
1 sessions per week
Must use App app to view and log training
Program Training
A
Light Jog
1 x 500
B1
Side Shuffle
2 x 50
B2
Skips for height
2 x 50
B3
Ankle Dribbles
2 x 20
B4
Hands on Hips Accelerations
2 x 20
B5
Backwards hill run
1 x 100
C
Hands on Hips Accelerations
2 x 20
D
hill sprints
4 x 30
E
hill sprints
3 x 80
F
Jog
1 x 1000
A1
Single arm push up hold
2 x 30
A2
Dead Hang
2 x 30
B1
Barbell BTN press
1 x 10
B2
Barbell side bend and twist
1 x 20
B3
Barbell Upright Row
1 x 20
C
BB Push Jerk
8, 5, 3
D1
Barbell Bench Press
2 x 5
D2
Pull-Up
2 x 5
E1
Barbell Bench Press
1 x MAX
E2
Pull-Up
1 x MAX
F1
Inverted Row
3 x 8
F2
Dip
3 x 10
F3
DB Lateral Raise
3 x 12
A1
Jog
1 x 200
A2
Backwards Skip
1 x 100
A3
Cross over skips
1 x 50
B1
Cossack Squat
1 x 10
B2
Curtsy Lunge
1 x 10
B3
Single Leg RDL
1 x 10
C1
5-10-5 Shuttle
4 x 1
C2
Double leg lateral jump
4 x 8
D
Sprint
4 x 40
E
20M tabata shuttle runs
1 x 8
A
Light Jog
1 x 15:00
B1
Copenhagen Plank
1 x 1:30
B2
Wall Sit
1 x 2:00
B3
Isometric Push Up
1 x 1:30
B4
90 Degree Iso Chin Up Hold
1 x 1:00
B5
Long lever hamstring iso
1 x 2:00
B6
Calf raise iso
1 x 2:30
B7
Prone back extension hold
1 x 2:00
A1
Push up ISO @bottom
2 x 0:45
A2
Pull up mid ISO Hang
2 x 0:30
A3
Reverse bridge reacher
1 x 20
B
Barbell Overhead Press
3 x 3
C
Pendlay Row
3 x 8
D1
Deficit Push Up
2 x MAX
D2
Barbell Upright Row
2 x 15
D3
Prone Front raise
2 x 20
E1
Hollow Hold
2 x 0:20
E2
Hollow Rock
2 x 10
E3
Sit-up
2 x 10
A1
3-way Groin Squeeze
2 x 0:15
A2
Duck walks
2 x 0:30
B1
Seated Box Jump
3 x 5
B2
Seated Broad jump
3 x 3
C
Barbell Squat to target
2 x 5
D
Barbell Squat to target
1 x MAX
E1
Harop curl
3 x 12
E2
Calf Raise
3 x 8
F
Cossack Squat
2 x 12
A
Cardio
1 x 30:00
B1
Butterfly Stretch
1 x 1:00
B2
Couch Stretch (Hip Flexors)
1 x 1:00
B3
Double Pigeon Stretch
1 x 1:00
B4
Static Hamstring to Quad Stretch
1 x 60
