ApexBuild
Bodybuilding, PowerliftingIntroducing a 6-week bodybuilding program, with 4 workouts per week. It focuses on chest, back (including biceps), legs, and shoulders (including triceps). We emphasize basic exercises, without any fancy twists or complications. This program is suitable for anyone, whether you want to build strength or achieve a movie star-like physique.
4 sessions per week
Must use App app to view and log training
Program Training
A
Bench Press
4 x 5
B
Larsen Press
10, 8
C
Incline DB Bench Press
6, 8, 10, 12
D
DB Bench Press
3 x 4
E
Dip
15, 12, 10
F1
Seated Cables Flyes
3 x 12
F2
Push Ups
3 x 10
A
Prone Machine Hamstring Curl
15, 12, 10, 10
B
Back Squat
4 x 5
C
Leg Extension
12, 10, 10
D
Dumbbell Lunges in Place
3 x 15
E
Leg Press
3 x 12
F
Calf Raise
3 x 20
G
Ab Wheel
3 x 15
A
Lat Pulldown
4 x 8
B
Lat Pull Downs
3 x 8
C
Seated Row
4 x 10
D
1-Arm DB Row
12, 10, 10 @ 12, 10, 10
E
Pull-Up
3 x 10
F
Incline DB bicep curl
15, 12, 10
G
GHD Hip Extension
3 x 15
A
Strict Press
5, 5, 5, 5, 5, 12
B
DB Arnold Press
12, 10, 10
C
DB lateral rise
3 x 26.4552
D
Kneeling tricep pushdown
E1
Reverse Flys
3 x 12
E2
Rope Face Pull
3 x 15
F
Dips
20, 18, 16, 14
