ApexBuild

Bodybuilding, Powerlifting
Coach
Eggert Georg Tómasson

Introducing 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.

Features
4 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Gym
sample week banner image
phoneMockup
Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

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

Monday
Week 1 - Legs - Day 2

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

Wednesday
Back attack Week 1 Day 4

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

Friday
Shoulders - Week 1 Day 6

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

Coach
coach-avatar Eggert Georg Tómasson

6-Week Bodybuilding Program