ApexBuild

Bodybuilding, Powerlifting
Coach
Eggert Georg Tómasson

A 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.

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 10-week program
Sunday
Vika 1 - Squat & Military  

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

Monday
Week 1 - Dead and Bench

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

Tuesday
Recovery

A1

Sauna or steam bath

2 x 12:00

A2

Ice Bath

3 x 2:00

Wednesday
Week 1 - Squat & Dips 

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

Thursday
Week 1 - day 5 - Optional: Active recovery and abs

A

Medicine Ball Abs

3 x 90

Friday
Week 1 Deadlift & Bench 

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

Coach
coach-avatar Eggert Georg Tómasson

PowerHouse