ApexBuild
This is a 9-week training program following a 4-day per week split:
Day 1: Lower Body
Day 2: Upper Body
Day 3: Lower Body
Day 5: Upper Body
This is a single training block designed to be followed consistently over 9 weeks.
In addition to the main training days there are two optional days:
Day 4 (Active Recovery & Core): Light movement, mobility, and core training
Day 6 (Arms): Biceps and triceps-focused workout (~40 minutes)
1 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
3 x 4 @ 75 %
B
Eccentric Overload Stiff Legged Deadlift
3 x 10 @ 7
C
DB Walking Lunge
3 x 15 @ 8
D
Seated Leg Curl
3 x 15 @ 9
E
Calf Raise
3 x 12 @ 8
F
Abs Crunch Machine
3 x 25
Circuit
A
Warm up: Any shoulder mobility 3x30 reps
B
Barbell Bench Press
4 x 6 @ 70 %
C
Lat Pulldown
3 x 10 @ 8
D
Barbell Overhead Press
3 x 10 @ 7
E
T-Bar Row
3 x 12 @ 8
F
Paused incline DB press
3 x 8 @ 7
G
Split Stance Overhead Tricep Extension
3 x 12 @ 9
A
Med Ball Abs
A
Deadlift
2 x 5 @ 80 %
B
Back Squat
3 x 8 @ 70 %
C
Hip Thrust
4 x 12
D
One legged Leg extension
3 x 8
E
Lying leg Curl
3 x 15
A
Wide Grip Pull Ups
3 x 6 @ 0 kg
B
Barbell Incline Bench Press
4 x 8 @ 0 kg
C1
Pendlay Row
3 x 10
C2
Bent Over Row
3 x 10
D1
Cable Flyes
3 x 22
D2
Rope Face Pull
3 x 15 @ 8
E
Machine lateral Raise
3 x 12
A
Seated Incline DB Curls
6, 8, 10
B
EZ Bar Curl
3 x 10
C
Cable Curl (single-arm, across body)
2 x 15
D
Dips
3 x 6
E
Overhead cable tricep extension
3 x 12
F
Cable Straight Bar Tricep Pushdown
2 x 15
