ApexBuild
Bodybuilding, PowerliftingA 10-week program consisting of 2 upper body and 2 lower body workouts per week, with a semi-deload in week 6. It concludes with a max day in week 10: for squat, bench press, and deadlift. We have also added an optional recovery day and active recovery day, including core exercises.
4 sessions per week
Must use App app to view and log training
Program Training
A
Seated Box Jump
4 x 3
B
Clean Pull + Power Clean
@ 65 %
C
Back Squat
5, 8, 8 @ 80, 70, 70 %
D
Strict Press
3 x 8 @ 70 %
E
GHD nordic hamstring curl
3 x 8 @ 7
F
Chest-Supported DB Row
4 x 12 @ 9
G
Hammer Curl
3 x 10 @ 10
H1
GHD Sit-Up
3 x 15
H2
Mountain Climber
3 x 15
H3
Bicycle Sit-Ups
3 x 20
H4
Plank
3 x 0:30
A
Box jump Push Up
3 x 3
B
Deadlift
3 x 4 @ 80 %
C
Bench Press
3, 10, 10 @ 87.5, 67.5, 67.5 %
D
Weighted Strict Pullup
3 x 8 @ 8
E
Machine Hip Abduction
3 x 20 @ 9
F
Skull Crushers
3 x 12 @ 8
G
Calf Raise
3 x 10 @ 9
A1
Sauna or steam bath
2 x 12:00
A2
Ice Bath
3 x 2:00
A
Back Squat
3 x 4 @ 80 %
B
Dips
3 x 8 @ 8
C
Cable Lat Pullover
15, 12, 12
D
Seated Incline DB Curls
8, 8, 10 @ 9
E
Rope Face Pull
4 x 20
F1
Hanging Knee Raise
3 x 12
F2
GHD Sit-Up
3 x 15
A
Medicine Ball Abs
3 x 90
A
Paused Deadlift
4 x 2 @ 75 %
B
Bench Press
3 x 5 @ 77.5 %
C
Inverted Row
3 x 12
D
Lying Leg Curl
3 x 8 @ 8
E
DB Shrug
3 x 25 @ 9
