Apex Human Development
Strength & Conditioning, Bodybuilding, PowerliftingWant the best program to maximize your strength while adding quality tissue? Look no further. This program is perfect for powerlifters in the offseason or even as a full prep program. You'll be able to set new 1RMs and PRs at the end of the program. The first block is focused on technique building with the big 3, while you hammer the accessories and build capacity and tissue. Using a blend of percentage work, escalating density training, myo reps, and other styles of training to keep progressions going while adding extra challenge and fun. Put in the work, and get ready to set new personal bests!
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Calf Raise
3 x 1:00
B
Seated Leg Curl
1 x 10 @ 10
C
Safety Bar Squat
2 x 4 @ 8
D
Safety Bar Squat
3 x 6 @ 8
E1
Leg Extension
1 x 20 @ 9
E2
Pendulum Squat
1 x 10 @ 9
F1
Shoulder Taps
5 x 20 @ 10
F2
GHR
@ 10
G
90/90 Breathing
1 x 5:00
A
Incline DB Bench Press
3 x 1:00 @ 9
B
DB Fly
8, 15 @ 8
C1
DB Fly
2 x MAX @ 10
C2
Hand Release Push-Up
@ 10
D
Barbell Bench Press
3 x 5 @ 8
E
Larsen Press
2 x 5 @ 8
F
Z-Press
_ , 20 @ 10
G
Shotgun to the D
2 x 20 @ 10
H
90/90 Breathing
1 x 5:00
A
T-Bar Row
2 x 10 @ 9
B
Barbell Deadlift
3 x 3 @ 8
C
Barbell Deadlift
2 x 8 @ 8
D1
Chin-Up
1 x 50 @ 10
D2
Face Pull
1 x 50 @ 10
E
Chest-Supported DB Row
2 x 10 @ 10
F1
Pendlay Row
1 x 8 @ 10
F2
RDL
1 x MAX @ 10
G
Hanging Knee Raise
2 x MAX @ 10
H
90/90 Breathing
1 x 5:00
A
Close Grip Bench Press
5 x 2 @ 67 %
B
Close Grip Bench Press
@ 63 %
C
JM Press
2 x 20 @ 10
D
Alternating DB Hammer Curl
25, 25, 15, 15 @ 10
E1
Barbell Bicep Curl
8, 12, 20 @ 10
E2
Rolling Tricep extensions
8, 12, 20 @ 10
F1
Banded Tricep Pushdown
40, 30, 20, 10 @ 10
F2
Close Grip Push-Up
40, 30, 20, 10 @ 10
G
Ab Wheel
5 x MAX @ 10
H
90/90 Breathing
1 x 5:00
A1
Assault Bike
3 x 2:00 @ 10
A2
Hand Release Push-Up
3 x 20
B1
Seated Leg Curl
3 x 12 @ 8
B2
Cable Pullover
2 x 12 @ 10
B3
Face Pull
2 x 12 @ 10
B4
Seated Row
2 x 12 @ 10
C1
DB Step Up
2 x 10 @ 8
C2
DB Rear Foot Elevated Split Squat
2 x 10 @ 8
D1
TKE Goblet Squat
2 x 12 @ 8
D2
45 degree Hipextention
2 x 20 @ 8
E
90/90 Breathing
1 x 5:00
