WEEK 1

BEAT THE APOCALYPSE – BLOCK 1 – ACCUMULATION - WEEK 1

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 M O N DAY – E C C E N T R I C E M P H AS I S

A. Back squat D1. Push-ups

Sets 3 Tempo/Method Slow eccentric Sets 3 Tempo/Method Slow eccentric
REPS 6 REST PERIOD 2-3 MIN REPS Max REST PERIOD 30-45 SEC

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
REPS 6 6 4 6 6 6 REPS 4-5RIR* 3 RIR* Max Max Max
RPE 5 6 7 8 8-9 8-9 RPE 5 7 9-10 9-10 9-10
WEIGHT WEIGHT
Notes : Perform the lowering/eccentric phase slowly. The duration of the eccentric phase will Notes : Perform the eccentric phase in 5 seconds. The goal is to increase the total number of
increase from week to week. The goal is to, at least, use the same weight from week to week. This reps from week to week.
week, perform the eccentric phase in 5 seconds per rep.

B. Incline bench press D2. Barbell curl

Sets 3 Tempo/Method Slow eccentric Sets 3 Tempo/Method Slow eccentric
REPS 6 REST PERIOD 2-3 MIN REPS 8 REST PERIOD 2-3 MIN

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
REPS 6 6 4 6 6 6 REPS 8 8 8 8 8
RPE 5 6 7 8 8-9 8-9 RPE 5 7 8 8-9 9-10
WEIGHT WEIGHT
Notes : Perform the lowering/eccentric phase slowly. The duration of the eccentric phase will Notes : Perform the eccentric phase in 5 seconds. The number of reps will increase from week to
increase from week to week. The goal is to, at least, use the same weight from week to week. This week and the goal is to, at least, maintain the same weight.
week, perform the eccentric phase in 5 seconds per rep.

C. Chin-up, close supinated

Sets 3 Tempo/Method Slow eccentric
REPS 6 REST PERIOD 2-3 MIN

SET 1 2 3 4 5 6 7 8 9
REPS 6 6 4 6 6 6
RPE 5 6 7 8 8-9 8-9
WEIGHT
Notes : Perform the lowering/eccentric phase slowly. The duration of the eccentric phase will
increase from week to week. The goal is to, at least, use the same weight from week to week. This
week, perform the eccentric phase in 5 seconds per rep. Use resistance bands if needed or add
weight if you can.

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 W E D N E S DAY – I S O M E T R I C E M P H AS I S

A. Front squat D1. Wide Push-ups

Sets 3 Tempo/Method Iso pre-fatigue Sets 3 Tempo/Method Iso pre-fatigue
REPS Hold + 6-8 REST PERIOD 2-3 MIN REPS Hold + Max REST PERIOD 30-45 SEC

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
REPS 6 6 6 6-8 6-8 6-8 REPS 4-5RIR* 3 RIR* Max Max Max
RPE 5 6 7 8 8-9 8-9 RPE 5 7 9-10 9-10 9-10
WEIGHT WEIGHT
Notes : Start your set by holding the mid-range position for the prescribed duration (which will increase Notes : Hold a position close to the bottom while trying to “bring your hands in” (imagine trying
weekly) then immediately perform your 6-8 reps. The duration of the hold will increase from week to week and to move the floor inward) for 15 seconds. Then perform the maximum number of reps possible.
your goal should be to, at least, use the same weight. This week the hold is 10 seconds. Only to the hold for the
Each week, try to get more reps in.
work sets. Start your first work set with the same weight as your last warm-up.

B. Bench press D2. Barbell curl

Sets 3 Tempo/Method Iso pre-fatigue Sets 3 Tempo/Method Iso pre-fatigue
REPS Hold + 6-8 REST PERIOD 2-3 MIN REPS Hold + 8-10 REST PERIOD 2-3 MIN

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
REPS 6 6 6 6-8 6-8 6-8 REPS 8 8 8-10 8-10 8-10
RPE 5 6 7 8 8-9 8-9 RPE 5 7 8 8-9 9-10
WEIGHT WEIGHT
Notes : Start your set by holding the mid-range position for the prescribed duration (which will increase Notes : Hold the mid-range position for the prescribed duration and then perform your 8-10
weekly) then immediately perform your 6-8 reps. The duration of the hold will increase from week to week and reps. The length of the hold will increase from week to week, the goal is to at least maintain the
your goal should be to, at least, use the same weight. This week the hold is 10 seconds. Only to the hold for the
same weight. This week the hold is 10 seconds.
work sets. Start your first work set with the same weight as your last warm-up.

C. Chest-supported DB row or Pendlay row

Sets 3 Tempo/Method Iso pre-fatigue
REPS Hold + 6-8 REST PERIOD 2-3 MIN

SET 1 2 3 4 5 6 7 8 9
REPS 6 6 6 6-8 6-8 6-8
RPE 5 6 7 8 8-9 8-9
WEIGHT
Notes : Start your set by holding the peak contraction for the prescribed duration (which will increase weekly)
then immediately perform your 6-8 reps. The duration of the hold will increase from week to week and your
goal should be to, at least, use the same weight. This week the hold is 10 seconds. Only to the hold for the work
sets. Start your first work set with the same weight as your last warm-up.

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 F R I DAY – C O N C E N T R I C E M P H AS I S

A. Back squat C. Romanian deadlift

Sets 6 Tempo/Method Normal Sets 6 Tempo/Method Normal
REPS 10-8-6-6-8-10 REST PERIOD 2-3 MIN REPS 10-8-6-6-8-10 REST PERIOD 2-3 MIN

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
REPS 8 8 6 10 8 6 6 8 10 REPS 8 8 6 10 8 6 6 8 10
RPE 5 6 7 8 8 8 9 9 9 RPE 5 6 7 8 8 8 9 9 9
WEIGHT WEIGHT
Notes : Notes :

B. Incline bench press D. Pendlay row

Sets 6 Tempo/Method Normal Sets 3 Tempo/Method Normal
REPS 10-8-6-6-8-10 REST PERIOD 2-3 MIN REPS 10-8-6 REST PERIOD 2-3 MIN

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
REPS 8 8 6 10 8 6 6 8 10 REPS 8 8 6 10 8 6
RPE 5 6 7 8 8 8 9 9 9 RPE 5 6 7 8-9 8-9 8-9
WEIGHT WEIGHT
Notes : Notes :

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 SAT U R DAY – AS S I STA N C E

A1. DB lateral raise B2. Lying triceps extension (ideally DB)

Sets 2* Tempo/Method Normal Sets 2* Tempo/Method Normal
REPS 8-10 REST PERIOD 90 SEC REPS 8-10 REST PERIOD 90 SEC

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8-10 8-10 REPS 8 8 8-10 8-10
RPE 6 7 10 10 RPE 6 7 10 10
WEIGHT WEIGHT
Notes : Take every work set to complete failure. As in, you stop only when you have tried to Notes : Take every work set to complete failure. As in, you stop only when you have tried to
complete the last rep but failed. complete the last rep but failed.

A2. Chest-supported DB rear delts C. Split squat

Sets 2* Tempo/Method Normal Sets 2* Tempo/Method Normal
REPS 8-10 REST PERIOD 90 SEC REPS 8-10 REST PERIOD 120 SEC

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8-10 8-10 REPS 8 8 8-10 8-10
RPE 6 7 10 10 RPE 6 7 9-10 9-10
WEIGHT WEIGHT
Notes : Take every work set to complete failure. As in, you stop only when you have tried to Notes : On the work sets, go to technical failure (stop when you can’t maintain proper technique),
complete the last rep but failed. don’t go to total muscle failure. The split squat is the version where both feet are on the floor and
you move down and up. You can use a bar or DBs.

B1. DB hammer curl

Sets 2* Tempo/Method Normal
REPS 8-10 REST PERIOD 90 SEC

SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8-10 8-10
RPE 6 7 10 10
WEIGHT
Notes : Take every work set to complete failure. As in, you stop only when you have tried to
complete the last rep but failed.

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 WEEK 2
BEAT THE APOCALYPSE – BLOCK 1 – ACCUMULATION - WEEK 2

/ Beat The Apocalypse Full Home Gym 14

 M O N DAY – E C C E N T R I C E M P H AS I S

A. Back squat D1. Push-ups

Sets 3 Tempo/Method Slow eccentric Sets 3 Tempo/Method Slow eccentric
REPS 6 REST PERIOD 2-3 MIN REPS Max REST PERIOD 30-45 SEC

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
REPS 6 6 4 6 6 6 REPS 4-5RIR* 3 RIR* Max Max Max
RPE 5 6 7 8 8-9 8-9 RPE 5 7 9-10 9-10 9-10
WEIGHT WEIGHT
Notes : Perform the lowering/eccentric phase slowly. The duration of the eccentric phase will Notes : Perform the eccentric phase in 5 seconds. The goal is to increase the total number of
increase from week to week. The goal is to, at least, use the same weight from week to week. This reps from week to week.
week, perform the eccentric phase in 7 seconds per rep.

B. Incline bench press D2. Barbell curl

Sets 3 Tempo/Method Slow eccentric Sets 3 Tempo/Method Slow eccentric
REPS 6 REST PERIOD 2-3 MIN REPS 9 REST PERIOD 2-3 MIN

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
REPS 6 6 4 6 6 6 REPS 8 8 9 9 9
RPE 5 6 7 8 8-9 8-9 RPE 5 7 8 8-9 9-10
WEIGHT WEIGHT
Notes : Perform the lowering/eccentric phase slowly. The duration of the eccentric phase will Notes : Perform the eccentric phase in 5 seconds. The number of reps will increase from week to
increase from week to week. The goal is to, at least, use the same weight from week to week. This week and the goal is to, at least, maintain the same weight.
week, perform the eccentric phase in 7 seconds per rep.

C. Chin-up, close supinated

Sets 3 Tempo/Method Slow eccentric
REPS 6 REST PERIOD 2-3 MIN

SET 1 2 3 4 5 6 7 8 9
REPS 6 6 4 6 6 6
RPE 5 6 7 8 8-9 8-9
WEIGHT
Notes : Perform the lowering/eccentric phase slowly. The duration of the eccentric phase will
increase from week to week. The goal is to, at least, use the same weight from week to week. This
week, perform the eccentric phase in 7 seconds per rep. Use resistance bands if needed or add
weight if you can.

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 W E D N E S DAY – I S O M E T R I C E M P H AS I S

A. Front squat D1. Wide Push-ups

Sets 3 Tempo/Method Iso pre-fatigue Sets 3 Tempo/Method Iso pre-fatigue
REPS Hold + 6-8 REST PERIOD 2-3 MIN REPS Hold + Max REST PERIOD 30-45 SEC

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
REPS 6 6 6 6-8 6-8 6-8 REPS 4-5RIR* 3 RIR* Max Max Max
RPE 5 6 7 8 8-9 8-9 RPE 5 7 9-10 9-10 9-10
WEIGHT WEIGHT
Notes : Start your set by holding the mid-range position for the prescribed duration (which will increase Notes : Hold a position close to the bottom while trying to “bring your hands in” (imagine trying
weekly) then immediately perform your 6-8 reps. The duration of the hold will increase from week to week and to move the floor inward) for 15 seconds. Then perform the maximum number of reps possible.
your goal should be to, at least, use the same weight. This week the hold is 15 seconds. Only to the hold for the
Each week, try to get more reps in.
work sets. Start your first work set with the same weight as your last warm-up.

B. Bench press D2. Barbell curl

Sets 3 Tempo/Method Iso pre-fatigue Sets 3 Tempo/Method Iso pre-fatigue
REPS Hold + 6-8 REST PERIOD 2-3 MIN REPS Hold + 8-10 REST PERIOD 2-3 MIN

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
REPS 6 6 6 6-8 6-8 6-8 REPS 8 8 8-10 8-10 8-10
RPE 5 6 7 8 8-9 8-9 RPE 5 7 8 8-9 9-10
WEIGHT WEIGHT
Notes : Start your set by holding the mid-range position for the prescribed duration (which will increase Notes : Hold the mid-range position for the prescribed duration and then perform your 8-10
weekly) then immediately perform your 6-8 reps. The duration of the hold will increase from week to week and reps. The length of the hold will increase from week to week, the goal is to at least maintain the
your goal should be to, at least, use the same weight. This week the hold is 15 seconds. Only to the hold for the
same weight. This week the hold is 15 seconds.
work sets. Start your first work set with the same weight as your last warm-up.

C. Chest-supported DB row or Pendlay row

Sets 3 Tempo/Method Iso pre-fatigue
REPS Hold + 6-8 REST PERIOD 2-3 MIN

SET 1 2 3 4 5 6 7 8 9
REPS 6 6 6 6-8 6-8 6-8
RPE 5 6 7 8 8-9 8-9
WEIGHT
Notes : Start your set by holding the peak contraction for the prescribed duration (which will increase weekly)
then immediately perform your 6-8 reps. The duration of the hold will increase from week to week and your
goal should be to, at least, use the same weight. This week the hold is 15 seconds. Only to the hold for the work
sets. Start your first work set with the same weight as your last warm-up.

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 F R I DAY – C O N C E N T R I C E M P H AS I S

A. Back squat C. Romanian deadlift

Sets 5 Tempo/Method Normal Sets 5 Tempo/Method Normal
REPS 12-10-8-6-15 REST PERIOD 2-3 MIN REPS 12-10-8-6-15 REST PERIOD 2-3 MIN

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8 12 10 8 6 15 REPS 8 8 8 12 10 8 6 15
RPE 5 6 7 8 8 8-9 8-9 10 RPE 5 6 7 8 8 8-9 8-9 10
WEIGHT WEIGHT
Notes : Notes :

B. Incline bench press D. Pendlay row

Sets 5 Tempo/Method Normal Sets 3 Tempo/Method Normal
REPS 12-10-8-6-15 REST PERIOD 2-3 MIN REPS 12-10-8 REST PERIOD 2-3 MIN

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8 12 10 8 6 15 REPS 8 8 6 12 10 8
RPE 5 6 7 8 8 8-9 8-9 10 RPE 5 6 7 8-9 8-9 8-9
WEIGHT WEIGHT
Notes : Notes : Try to use the same weights you used last week, but with more reps (e.g. use the weight
you did for 10 reps to get 12)

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 SAT U R DAY – AS S I STA N C E

A1. DB lateral raise B2. Lying triceps extension (ideally DB)

Sets 2* Tempo/Method Normal Sets 2* Tempo/Method Normal
REPS 8-10 + RP REST PERIOD 90 SEC REPS 8-10 + RP REST PERIOD 90 SEC

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8-10 8-10 REPS 8 8 8-10 8-10
RPE 6 7 10 10 RPE 6 7 10 10
WEIGHT WEIGHT
Notes : Take every work set to complete failure. When you hit failure, rest 15 sec and get as Notes : Take every work set to complete failure. When you hit failure, rest 15 sec and get as
many extra reps as you can. many extra reps as you can.

A2. Chest-supported DB rear delts C. Bulgarian split squat

Sets 2* Tempo/Method Normal Sets 2* Tempo/Method Normal
REPS 8-10 + RP REST PERIOD 90 SEC REPS 8-10 REST PERIOD 120 SEC

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8-10 8-10 REPS 8 8 8-10 8-10
RPE 6 7 10 10 RPE 6 7 9-10 9-10
WEIGHT WEIGHT
Notes : Take every work set to complete failure. When you hit failure, rest 15 sec and get as Notes : On the work sets, go to technical failure (stop when you can’t maintain proper technique),
many extra reps as you can. don’t go to total muscle failure. The Bulgarian split squat is the version where the back foot is
elevated and you move down and up. You can use a bar or DBs.

B1. DB hammer curl

Sets 2* Tempo/Method Normal
REPS 8-10 + RP REST PERIOD 90 SEC

SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8-10 8-10
RPE 6 7 10 10
WEIGHT
Notes : Take every work set to complete failure. When you hit failure, rest 15 sec and get as
many extra reps as you can.

/ Beat The Apocalypse Full Home Gym 18

 WEEK 3
BEAT THE APOCALYPSE – BLOCK 1 – ACCUMULATION - WEEK 3

/ Beat The Apocalypse Full Home Gym 19

 M O N DAY – E C C E N T R I C E M P H AS I S

A. Back squat D1. Push-ups

Sets 3 Tempo/Method Slow eccentric Sets 3 Tempo/Method Slow eccentric
REPS 6 REST PERIOD 2-3 MIN REPS Max REST PERIOD 30-45 SEC

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
REPS 6 6 4 6 6 6 REPS 4-5RIR* 3 RIR* Max Max Max
RPE 5 6 7 8 8-9 8-9 RPE 5 7 9-10 9-10 9-10
WEIGHT WEIGHT
Notes : Perform the lowering/eccentric phase slowly. The duration of the eccentric phase will Notes : Perform the eccentric phase in 5 seconds. The goal is to increase the total number of
increase from week to week. The goal is to, at least, use the same weight from week to week. This reps from week to week.
week, perform the eccentric phase in 9 seconds per rep.

B. Incline bench press D2. Barbell curl

Sets 3 Tempo/Method Slow eccentric Sets 3 Tempo/Method Slow eccentric
REPS 6 REST PERIOD 2-3 MIN REPS 10 REST PERIOD 2-3 MIN

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
REPS 6 6 4 6 6 6 REPS 8 8 10 10 10
RPE 5 6 7 8 8-9 8-9 RPE 5 7 8 8-9 9-10
WEIGHT WEIGHT
Notes : Perform the lowering/eccentric phase slowly. The duration of the eccentric phase will Notes : Perform the eccentric phase in 5 seconds. The number of reps will increase from week to
increase from week to week. The goal is to, at least, use the same weight from week to week. This week and the goal is to, at least, maintain the same weight.
week, perform the eccentric phase in 9 seconds per rep.

C. Chin-up, close supinated

Sets 3 Tempo/Method Slow eccentric
REPS 6 REST PERIOD 2-3 MIN

SET 1 2 3 4 5 6 7 8 9
REPS 6 6 4 6 6 6
RPE 5 6 7 8 8-9 8-9
WEIGHT
Notes : Perform the lowering/eccentric phase slowly. The duration of the eccentric phase will
increase from week to week. The goal is to, at least, use the same weight from week to week. This
week, perform the eccentric phase in 9 seconds per rep. Use resistance bands if needed or add
weight if you can.

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 W E D N E S DAY – I S O M E T R I C E M P H AS I S

A. Front squat D1. Wide Push-ups

Sets 3 Tempo/Method Iso pre-fatigue Sets 3 Tempo/Method Iso pre-fatigue
REPS Hold + 6-8 REST PERIOD 2-3 MIN REPS Hold + Max REST PERIOD 30-45 SEC

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
REPS 6 6 6 6-8 6-8 6-8 REPS 4-5RIR* 3 RIR* Max Max Max
RPE 5 6 7 8 8-9 8-9 RPE 5 7 9-10 9-10 9-10
WEIGHT WEIGHT
Notes : Start your set by holding the mid-range position for the prescribed duration (which will increase Notes : Hold a position close to the bottom while trying to “bring your hands in” (imagine trying
weekly) then immediately perform your 6-8 reps. The duration of the hold will increase from week to week and to move the floor inward) for 15 seconds. Then perform the maximum number of reps possible.
your goal should be to, at least, use the same weight. This week the hold is 20 seconds. Only to the hold for the
Each week, try to get more reps in.
work sets. Start your first work set with the same weight as your last warm-up.

B. Bench press D2. Barbell curl

Sets 3 Tempo/Method Iso pre-fatigue Sets 3 Tempo/Method Iso pre-fatigue
REPS Hold + 6-8 REST PERIOD 2-3 MIN REPS Hold + 8-10 REST PERIOD 2-3 MIN

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
REPS 6 6 6 6-8 6-8 6-8 REPS 8 8 8-10 8-10 8-10
RPE 5 6 7 8 8-9 8-9 RPE 5 7 8 8-9 9-10
WEIGHT WEIGHT
Notes : Start your set by holding the mid-range position for the prescribed duration (which will increase Notes : Hold the mid-range position for the prescribed duration and then perform your 8-10
weekly) then immediately perform your 6-8 reps. The duration of the hold will increase from week to week and reps. The length of the hold will increase from week to week, the goal is to at least maintain the
your goal should be to, at least, use the same weight. This week the hold is 20 seconds. Only to the hold for the
same weight. This week the hold is 20 seconds.
work sets. Start your first work set with the same weight as your last warm-up.

C. Chest-supported DB row or Pendlay row

Sets 3 Tempo/Method Iso pre-fatigue
REPS Hold + 6-8 REST PERIOD 2-3 MIN

SET 1 2 3 4 5 6 7 8 9
REPS 6 6 6 6-8 6-8 6-8
RPE 5 6 7 8 8-9 8-9
WEIGHT
Notes : Start your set by holding the peak contraction for the prescribed duration (which will increase weekly)
then immediately perform your 6-8 reps. The duration of the hold will increase from week to week and your
goal should be to, at least, use the same weight. This week the hold is 20 seconds. Only to the hold for the work
sets. Start your first work set with the same weight as your last warm-up.

/ Beat The Apocalypse Full Home Gym 21

 F R I DAY – C O N C E N T R I C E M P H AS I S

A. Back squat C. Romanian deadlift

Sets 4 Tempo/Method Normal Sets 4 Tempo/Method Normal
REPS 10-8-6-4 REST PERIOD 2-3 MIN REPS 10-8-6-4 REST PERIOD 2-3 MIN

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8 10 8 6 4 REPS 8 8 8 10 8 6 4
RPE 5 6 7 8 8-9 8-9 8-9 RPE 5 6 7 8 8-9 8-9 8-9
WEIGHT WEIGHT
Notes : Notes :

B. Incline bench press D. Pendlay row

Sets 4 Tempo/Method Normal Sets 3 Tempo/Method Normal
REPS 10-8-6-4 REST PERIOD 2-3 MIN REPS 14-12-10 REST PERIOD 2-3 MIN

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8 10 8 6 4 REPS 8 8 6 14 12 10
RPE 5 6 7 8 8-9 8-9 8-9 RPE 5 6 7 8-9 8-9 8-9
WEIGHT WEIGHT
Notes : Notes : Try to use the same weights you used last week, but with more reps (e.g. use the weight
you did for 12 reps to get 14)

/ Beat The Apocalypse Full Home Gym 22

 SAT U R DAY – AS S I STA N C E

A1. DB lateral raise B2. Lying triceps extension (ideally DB)

Sets 2* Tempo/Method Normal Sets 2* Tempo/Method Normal
REPS 8-10 + RP + RP REST PERIOD 90 SEC REPS 8-10 + RP + RP REST PERIOD 90 SEC

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8-10 8-10 REPS 8 8 8-10 8-10
RPE 6 7 10 10 RPE 6 7 10 10
WEIGHT WEIGHT
Notes : Take every work set to complete failure. When you hit failure, rest 15 sec and get as Notes : Take every work set to complete failure. When you hit failure, rest 15 sec and get as
many extra reps as you can, rest another 15 sec and get as many extra reps as you can. many extra reps as you can, rest another 15 sec and get as many extra reps as you can.

A2. Chest-supported DB rear delts C. Walking lunges

Sets 2* Tempo/Method Normal Sets 2* Tempo/Method Normal
REPS 8-10 + RP + RP REST PERIOD 90 SEC REPS 8-10 per leg REST PERIOD 120 SEC

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8-10 8-10 REPS 8 8 8-10 8-10
RPE 6 7 10 10 RPE 6 7 9-10 9-10
WEIGHT WEIGHT
Notes : Take every work set to complete failure. When you hit failure, rest 15 sec and get as Notes :
many extra reps as you can, rest another 15 sec and get as many extra reps as you can.

B1. DB hammer curl

Sets 2* Tempo/Method Normal
REPS 8-10 + RP + RP REST PERIOD 90 SEC

SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8-10 8-10
RPE 6 7 10 10
WEIGHT
Notes : Take every work set to complete failure. When you hit failure, rest 15 sec and get as
many extra reps as you can, rest another 15 sec and get as many extra reps as you can.

/ Beat The Apocalypse Full Home Gym 23