ApexBuild
BodybuildingThis is a high-frequency program, training each muscle up to 5 times a week. Block 1 starts slow to help your body adjust, from there we build up. Block 2 shifts toward building strength with heavy main lifts and lighter accessory sets. After block 2 there is a deload week which follows with amrap testing week with the compound lifts.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Seated Box Jump
3 x 3
B
Back Squat
4 x 4 @ 82.5 %
C
Incline DB Bench Press
3 x 8 @ 8
D
Lying Leg Curl
3 x 10 @ 7
E
Pronated Pulldown
3 x 10 @ 7
F
Supinated E-Z bar curl
3 x 15 @ 15
G
Hanging Leg Raise
3 x 12
A
Box jump Push Up
3 x 3
B
Bench Press
3 x 3 @ 85 %
C
Cable Flyes
3 x 15 @ 8
D
Hip Thrust
3 x 12 @ 6
E
Machine chest supported row
3 x 15 @ 6
F
DB Arnold Press
3 x 10 @ 7
G
Tricep pressdown
3 x 15 @ 7
H
Machine shrug
3 x 12 @ 6
A
Weighted Pull Ups
3 x 6 @ 8
B
Humble Row
3 x 10 @ 8
C
Leg Press
3 x 15 @ 6
D
Calf Raise
4 x 8 @ 7
E
Cable Rope upright Row
3 x 10 @ 7
F
Alternating DB Hammer Curl
3 x 8 @ 8
Machine Conditioning - Row & Bike
A
Row 1:30 min Bike 1:30 min Continue until you have completed 6k meters on bike and 2.5 k rowing Remember this is easy going - not high intensity
Med Ball Abs
B
3 rounds of: 20 lying Toe touches 10/10 alt V-ups 20 Russian twist 20 Sit ups 10 ab wheel rollout
A
Deadlift
4 x 2 @ 85 %
B
Dip
3 x 10
C
Glute-Ham Raise
3 x 10 @ 6
D
Leg Extension
3 x 15 @ 7
E
Cable Lat Pullover
3 x 15 @ 7
F
DB Lateral Raise
3 x 20 @ 7
G
Rope Face Pull
3 x 20
H
EZ Bar Skull Crusher
3 x 15 @ 7
A
Overhead Press
4 x 6 @ 75 %
B
Egyptian Lateral raise
3 x 8 @ 8
C
Cable Seated Close Grip Row
3 x 12 @ 7
D
Cable Hip Abduction
3 x 15 @ 7
E
Incline dumbbell curl
2 x 10 @ 8
F
Calf Raise
4 x 12 @ 8
G
Push-Up
2 x MAX
