Apex Human Development
Powerlifting, Bodybuilding, Strength & ConditioningThis is a hybrid program of strength work and quality hypertrophy work to use as an off-season phase for a powerlifter or more of an overall strength program for someone looking to add a lot of muscle through heavy training. This program is designed to get you accustomed to heavy training with the Big 3, and variations using % based programming and RPE programming for the hypertrophy work. Expect to build a lot of muscle while building quite a TON of strength along with it! The way the program is designed is that the first three weeks are an acclamation phase, where you're not training ALL out and just setting up momentum for the final four weeks where the training will be quite intense.
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
Incline DB Bench Press
3 x 20
A2
Shoulder Taps
3 x 20
B
Incline Bench Press
3 x 10 @ 65 %
C1
Seated Chest Press
6, 8, 8 @ 8
C2
Cable Fly
3 x 12 @ 8
D
T-Bar Row
6, 6, 8, 8 @ 8
E1
Lat Pulldown
8, 8, 10 @ 8
E2
DB Pullover
3 x 12 @ 8
F
DB Lateral Raise 2-1-1
2 x 15 @ 10
G1
Tricep Pushdown
10, 15 @ 10
G2
Hammer Curl
10, 15 @ 10
H
90/90 Breathing
1 x 5:00
A1
Walking Lunges
3 x 20
A2
Dead Bug
3 x 10
B
Safety Bar Squat
2 x 10 @ 65 %
C1
Leg Extension
3 x 12 @ 8
C2
Leg Press
8, 8, 10 @ 8
D
DB RDL
6, 6, 8, 8 @ 8
E
Seated Hamstring Curl
3 x 12 @ 8
F
Ab Wheel
@ 10
G
90/90 Breathing
1 x 5:00
A1
Banded Pull Aparts
3 x 20
A2
Paused Push-Up
3 x 20
B
Close Grip Bench Press
8 x 2 @ 60 %
C1
3-way Shoulder Shocker
3 x 12 @ 8
C2
Standing Arnold Press
3 x 8 @ 8
D
Bent Over DB Row
8, 8, 12 @ 8
E
Seated Row
3 x 15 @ 8
F
Dips
3 x 12 @ 8
G1
Skull Crushers
3 x 15 @ 10
G2
Barbell Bicep Curl
3 x 15 @ 10
H
90/90 Breathing
1 x 5:00
A1
45 degree Hipextention
3 x 20 @ 6
A2
High Plank Drag
3 x 10
B
Trap Bar Deadlift
2 x 10 @ 60 %
C1
Prone Machine Hamstring Curl
3 x 15 @ 8
C2
Safety Bar Good Morning
3 x 15 @ 8
D
Hack Squat
8, 8, 12 @ 8
E
Rear Foot Elevated Split Squat
8, 12, 12 @ 8
F1
Calf Raise
2 x 15 @ 10
F2
Ab Wheel
2 x 15 @ 10
G
90/90 Breathing
1 x 5:00
