ApexBuild
Bodybuilding, Powerlifting, Strength & Conditioning, Power SportsI designed this program for people who want to find real enjoyment in training through variety. In my opinion it's the best program I've built because it brings together speed, strength, muscle and physique into one system instead of making you choose between them.
Performance Physique blends heavy compound lifts, explosive power work, sprint conditioning, mobility and calisthenics-style movement into one 10-week system. This is not a random mix of exercises thrown together. Every session follows a deliberate periodization structure, with effort (RPE) climbing week to week and volume building where it matters most.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Dead Hang
3 x 0:30
A2
twisting lunge snatch
3 x 10
B
Med ball one arm chest pass slam
2 x 6 @ 10
C
High Incline Smith Press
3 x 8
D
T-Bar Row
2 x 8
E
TRX Chest Fly
2 x 15
F
Incline DB bicep curl
8, 10
G
Katana Extensions
2 x 12
H
Tuck Front Lever Hold
2 x 0:20
I
Seated Shoulder Extension Stretch
2 x 0:30
A1
Vertical Jump
3 x 5 @ 10
A2
Kettlebell Swings
3 x 20
B
Zercher Squat
2 x 10
C
DB Lunges
2 x 12
D
Leg Extension
3 x 12
E
Calf Raise
2 x 15
F1
Horse Stance Goodmorning
3 x 12 @ 8
F2
Platz Stretch
3 x 60
Circuit
A
Warm up before sprints: A1. Hip Flexor Knee Raise Drive the knee up explosively, control it back down. Perform 1 set per side, then go straight into Copenhagen Plank with no rest. A2. Copenhagen Plank Side plank or top leg supported on a bench, hips lifted and held. Perform 1 set per side, then return straight back to Hip Flexor Knee Raise with no rest. Then move to sprints:
B
Flying Sprints
6 x 70 @ 7.5
C
Machine shoulder press
3 x 12
D
DB Farmer's Carry
@ 30
E1
Rope Face Pull
2 x 25
E2
Chin-Up
F
Ab Wheel
3 x 20
A
Max Effort Broad Jump
2 x 5 @ MAX
B
Snatch Grip Deadlift
2 x 8
C
Bulgarian Split Squat
2 x 12
D
Nordic Hamstring Curls
2 x 8 @ 8
E
Glute Drive or Hip Thrust
2 x 12
F
Seated Calf Raises
2 x 20
G1
Crossack switch
3 x 10 @ 10
G2
Frog stretch
@ 0:30
A1
Deficit Push-up Isometric Hold
@ 20
A2
Inverted Row
2 x 20
B1
DB Bench Press (stretch-focused)
2 x 20
B2
Lat Pulldown
2 x 20
C1
Seated Cable Row
2 x 20
C2
DB Fly
2 x 20
D1
Machine lateral Raise
2 x 20
D2
Bent Over Rear Delt Fly
2 x 20
E1
Overhead cable tricep extension
2 x 20
E2
Cable Bicep Curl
2 x 20
A
Wrist Roller (or any other forearm exercise by choice)
3 x 9
B
Intervals (Assault Bike, Rower, Run or Treadmill)
@ 9
Strength, speed, and physique don’t have to compete for your time. Ten weeks, two blocks, zero guesswork. Get Performance Physique and find out what training you actually look forward to feels like.
Get Performance Physique
