ApexBuild
This 10 week program is designed to maximize muscle growth for individuals who want/only can train 45-50 min 4x per week. To make the most of the limited time: the focus is placed on training intensity rather than volume. Most compound movements will include 2–3 challenging sets while isolation exercises will typically be limited to just 1–2 hard sets each. Low-volume programs can be highly effective for hypertrophy. The key is pushing each set hard, maximizing effort and muscle recruitment within the limited time.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Bench Press
1 x 6 @ 9
B
DB Bench Press
1 x 10 @ 10
C
Lat Pulldown
2 x 12 @ 10
D
DB Shoulder Press
2 x 10 @ 10
E
Seated Cable Row
3 x 12
F1
Skull Crushers
2 x 12 @ 10
F2
EZ Bar Curl
2 x 12 @ 10
A
Hack Squat
6, 10 @ 9, 8
B
Seated Hamstring Curl
2 x 12 @ 10
C1
Calf Raise
2 x 12 @ 10
C2
Hanging Leg Raise
2 x 12 @ 10
A
Pendlay Row
2 x 10 @ 10
B
Machine shoulder press
2 x 12 @ 10
C
Pull-Up
2 x 10 @ 10
D
cable chest press
2 x 10 @ 10
E1
Dumbbell Incline Bicep Curl
3 x 15
E2
Tricep pressdown
3 x 15 @ 10
F
DB Lateral Raise
1 x 10 @ 10
A
Romanian Deadlift
2 x 12 @ 9
B
Leg Press
12, 12, 10 @ 9
C
Leg Extension
10, MAX @ 10
D1
Seated Calf Raises
2 x 15 @ 10
D2
Cable Crunch
2 x 15 @ 10
