ApexBuild
This is an upper-body-focused program with 3 lifting sessions per week (4th session optional for arms) along with optional cardio after each workout. Every other week is bodybuilding-focused, while alternating weeks are powerbuilding-focused.
4 sessions per week
Must use App app to view and log training
Program Training
A
Assault Bike
For Completion
B
Push-Up
3 x 25
C
Bench Press
25, 15, 8 @ 9
D
Seated Chest Press
3 x 15 @ 9
E
Incline Bench Press
3 x 15 @ 9
F
Machine Chest fly
3 x 15 @ 10
Circuit
G
Optional: 10 mins to finish 5 rounds of: 12 Cal assault bike/or another type 12 Cal row
A
Med Ball Abs
Circuit
B
For 35 mins low intensity (zone 2) skip between/or 35-40 mins on stairwalker 5 min bike (any) 5 min row (any) 5 min jog (assault runner)
A
Assault Bike
For Completion
B
Pull-Up
3 x MAX
C
Seated Row
3 x 15 @ 9
D
Lat Pulldown
15, 15, 12 @ 9
E
T-Bar Row
15, 15, 12 @ 9
F
Incline DB bicep curl
8, 10, 12
Circuit
G
Optional: 10 min to finish 5 rounds of: 15 cal run 12 cal row
A
Med Ball Abs
Circuit
B
For 35-40 mins low intensity (zone 2) skip between: 5 min bike (any) 5 min row (any) 5 min jog (assault runner)
A
DB Arnold Press
12, 10, 8
B
Dips
12, 10, 8, MAX @ 9
C
Single hand Landmine Shoulder Press
12, 12, 10 @ 12, 12, 10
D1
DB Lateral Raise
3 x 20 @ 10
D2
Band Pull-Apart
3 x 20 @ 10
E
Overhead Tricep Extension
4 x 10 @ 9
Conditioning
F
WodFight
If you have time: 15 min Amrap: 12 wall balls 15 Cal row 9 DB deadlifts 10 Cal assault bike
A
Close Grip Bench Press
8, 8, 6 @ 8
B
Preacher Curl
12, 12, 10 @ 7
C
EZ Bar Curl
8, 6, 6 @ 9
D
Cable Bicep Curl
15, 12, 12 @ 9
E
Tricep Pushdown
12, 10, 10 @ 9
F
Dips
3 x MAX
Circuit
G
Zone 2 cardio 35-40 min
