Parking Lot Bodybuilding

APS Training

Coach
Atlas

Get Jacked, get strong, and feel awesome with this 6 week program you can do from literally anywhere. . . even a parking lot!

$39
Get Parking Lot Bodybuilding
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Build More than Just Muscle!
You don't need a fancy gym to get great workouts! Generations of lifters have built excellent physiques with the most basic equipment and so can you! Best of all, when you build muscle this way, you also build range of motion and functional strength!
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Don't Guess or Make Stuff Up!
Not sure how to train your whole body with basic equipment? I've done the research so you don't have to and this program will make it super easy for you. Delivered to your phone, with or without wifi, you can crush the training in any environment. Complete with full video tutorials on each exercise so you can learn how to train everything from neck to calves with the equipment you have!
Features
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Programming 6 days per week
Daily strength & hypertrophy work complete with expert tips and video guidance
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
A lifeless PDF is so last year. I will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell, Gymnastics Rings, Bands
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Sample Week
Week 1 of 12-week program
Sunday
Posterior Chain A

A

Zercher Stones

3 x 10

B

Hang Power Clean

3 x 6

C

Zercher Deadlift

1 x 15

D

Band Assisted Nordic Curls

3 x 12

E

Pull Up Variation

3 x 12

F

Neck Bridge Pullovers

3 x 10

G

Jefferson Curl

3 x 10

H

Side Bends

3 x 10

Monday
Chest/Arms A

A

Kelly Snatch

3 x 5

B

Arched Floor Press

1, 8, 15

C1

Pelican Curls/Bent Press position curls

4 x 10

C2

Decline Ring Pushups

4 x 12

D

Archer Ring Push Ups

3 x 12

E1

Barbell Bicep Curl

20, 15, 12, 8

E2

Barbell French Press

20, 15, 12, 8

Tuesday
1. Quads A

A

Spanish Squats

3 x MAX

B

Sissy Squats

4 x 20

C

Back Squats From the Ground

12, 15

D

Banded L-Sits

3 x 0:20

E

Zercher Cossack Squats

2 x 10

Tuesday
2. Calves (THEY CAN GROW!)

A

Donkey Calf Raises

5 x 30

B1

Tibialis Raises

4 x 20

B2

Squatting Calf Raises

4 x 20

C

Ankle Rotations

3 x MAX

Wednesday
1. Shoulders A

A

Kelly Snatch

3 x 1

B

Strict Press Variation

1, 6, 6, 6, 12

C

One-Arm Overhead Carries

D

Landmine Incline Lateral Raise

4 x 12

E

Landmine Upright Row

3 x 20

F

Band Pull Aparts

3 x 15

G

Barbell Windmill

3 x 8

Wednesday
2. Forearms

A1

Radial Deviation

3 x 12

A2

Ulnar Deviation

3 x 12

B1

Pronation

3 x 12

B2

Supination

3 x 12

C

Reverse Squatting Preacher Curls

3 x 10

D

Barbell Finger Curls

30, 20, 12

E

Landmine Chuck Sipes Curls

30, 20, 12

Thursday
1. Upper Back

A

Pull ups

4 x 12

B

Archer Ring Rows

4 x 12

C

Close Grip Ring Rows

4 x 15

D

Side Pullovers/Wide Grip Rows

3 x 15

Thursday
2. Neck

A

B

Biting Neck Extensions

30, 30, 30, 20

C

Twisting Neck Curls

30, 30, 30, 20

D

Neck Curls

30, 30, 30, 20

Friday
Arms

A1

Dual Band Tricep Extensions

3 x 20

A2

Band Incline Curls

3 x 20

B1

Squatting Preacher Curls

20, 15, 12, 10

B2

JM Floor Press

20, 15, 12, 10

C1

Band and Dumbell Hammer Curls

4 x 12

C2

Standing French Press

20, 15, 15, 12

D

E1

Jefferson Curl Curls

3 x 12

E2

Three-Phase Tricep Extensions

3 x 12

Coach
More from APS Training
coach-avatar Atlas

Author of Old Time LIfts For Modern Lifters, Atlas specializes teaching athletes how to incorporate unconventional training methods into their training to build muscle, strength, and capability

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