WEEK 1

BEAT THE APOCALYPSE – BLOCK 1 – ACCUMULATION - WEEK 1

/ Beat The Apocalypse Bodyweight 9

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

A. Body weight squat C. Chin-ups, close supinated

Sets 2 Tempo/Method Darden 30-10-30 Sets 2 Tempo/Method Darden 30-10-30
REPS See note REST PERIOD 2-3 MIN REPS See note 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 10 10 30-10-30 30-10-30 REPS 10 10 30-10-30 30-10-30

RPE Normal Normal 9-10 9-10 RPE Normal Normal 9-10 9-10
WEIGHT WEIGHT
Notes : In the 30-10-30 method you start by doing one repetition with a 30 seconds eccentric, Notes : In the 30-10-30 method you start by doing one repetition with a 30 seconds eccentric,
you then immediately perform 10 reps with a 2010 tempo and you finish with another 30 seconds you then immediately perform 10 reps with a 2010 tempo and you finish with another 30 seconds
eccentric. If body weight only I too easy, you can always wear a loaded backpack or hold it in your eccentric. If body weight only is too easy, you can always wear a loaded backpack. If it’s too
arms (Zercher style) demanding, you can use resistance bands to help you out.

B. Push-ups or Dips D. Crunches

Sets 2 Tempo/Method Darden 30-10-30 Sets 3 Tempo/Method Slow tempo
REPS See note REST PERIOD 2-3 MIN REPS 6-8 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 10 10 30-10-30 30-10-30 REPS 10 10 6-8 6-8 6-8
RPE Normal Normal 9-10 9-10 RPE Normal Normal 9-10 9-10 9-10
WEIGHT WEIGHT
Notes : In the 30-10-30 method you start by doing one repetition with a 30 seconds eccentric, Notes : Perform both the eccentric and concentric phases in 5 seconds. Contract your abs super
you then immediately perform 10 reps with a 2010 tempo and you finish with another 30 seconds hard at the beginning and end of each rep. If 6-8 reps is too easy you can hold a weighty object on
eccentric. If body weight only I too easy, you can always wear a loaded backpack (on push ups it your chest or with arms extended pointing toward the ceiling.
will have to be tight). On push ups you can also use resistance bands for added resistance.

/ Beat The Apocalypse Bodyweight 10

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

A. Body weight squat C. Chin-up close supinated

Sets 3 Tempo/Method Iso pre-fatigue Sets 3 Tempo/Method Normal
REPS Hold + 12-15 REST PERIOD 2-3 MIN REPS Hold + Max 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 10 10 12-15 12-15 12-15 REPS 10 10 Max Max Max
RPE Normal Normal 9-10 9-10 9-10 RPE Normal Normal 9-10 9-10 9-10
WEIGHT WEIGHT
Notes : Start the set by holding the parallel position for the prescribed duration, then perform Notes : Start the set by holding the peak contraction position for the prescribed duration.
12-15 reps with a 3-4 seconds down tempo. If body weight is too easy, you can add weight by Squeeze the biceps and back, trying to bring the bar THROUGH you. If body weight is too easy, you
wearing a loaded backpack, holding a weighty object in your arms, or using resistance bands. can add weight by wearing a loaded backpack, if it’s too hard you can use help from resistance
This week the hold is 30 seconds. bands. This week the hold is 20 seconds.

B. Push-ups OR dips D. Crunches

Sets 3 Tempo/Method Iso pre-fatigue Sets 3 Tempo/Method Iso pre-fatigue
REPS Hold + Max REST PERIOD 2-3 MIN REPS Hold + Max 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 10 10 Max Max Max REPS 10 10 Max Max Max
RPE Normal Normal 9-10 9-10 9-10 RPE Normal Normal 9-10 9-10 9-10
WEIGHT WEIGHT
Notes : Start the set by holding the bottom position for the prescribed duration. When holding Notes : Start the set by holding the peak contraction position for the prescribed duration.
the position, try to bring your hands inward to increase pectoral activation. Then perform as many Squeeze the abs as hard as possible. If body weight is too easy, you can hold a weighty object on
reps as you can with a 3-4 seconds down tempo. This week, the hold is 20 seconds. your chest. This week the hold is 20 seconds.

/ Beat The Apocalypse Bodyweight 11

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

A. Bulgarian split squat C. Chin-ups, shoulder width

Sets 3 Tempo/Method 1 & ½ reps Sets 3 Tempo/Method 1 & ½ reps
REPS 10-12/leg REST PERIOD 2-3 MIN REPS 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 10 10 10-12 10-12 10-12 REPS 5 5 8-10 8-10 8-10
RPE Normal Normal 8-9 9-10 9-10 RPE Normal Normal 8-9 9-10 9-10
WEIGHT WEIGHT
Notes : On each rep you will perform half the movement twice. For example; go down halfway, go Notes : On each rep you will perform half the movement twice. For example; go down halfway, go
back up, go all the way down, go back up… This is ONE rep. If you want to focus on quads, do the back up, go all the way down, go back up… This is ONE rep. If you want to focus on biceps, do the
half rep at the top, if you want to focus on glutes do the bottom half. If 10-12 reps is too easy, you half rep at the top, if you want to focus on lats do the bottom half. If 8-10 reps is too easy, you can
can wear a loaded backpack on hold a weighty object in your arms. wear a loaded backpack, if it’s too easy you can use resistance band help.

B. Push-ups or Dips D. Crunches

Sets 3 Tempo/Method 1 & ½ reps Sets 3 Tempo/Method 1 & ½ reps
REPS 10-12 REST PERIOD 2-3 MIN REPS 10-12 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 10 10 10-12 10-12 10-12 REPS 10 10 10-12 10-12 10-12
RPE Normal Normal 8-9 9-10 9-10 RPE Normal Normal 8-9 9-10 9-10
WEIGHT WEIGHT
Notes : On each rep you will perform half the movement twice. For example; go down halfway, go Notes : On each rep you will perform half the movement twice. For example; go down halfway, go
back up, go all the way down, go back up… This is ONE rep. If you want to focus on triceps, do the back up, go all the way down, go back up… This is ONE rep. If 10-12 reps is too easy, you can hold
half rep at the top, if you want to focus on pectorals do the bottom half. If 10-12 reps is too easy, a weighty object on your chest.
you can wear a loaded backpack or add resistance bands.

/ Beat The Apocalypse Bodyweight 12

 SAT U R DAY – R E S I STA N C E B A N D S O R D U M B B E L LS (O P T I O N A L)

A. Delts mechanical drop set C. Back mechanical drop set

Sets 3 Tempo/Method Normal Sets 3 Tempo/Method Normal
REPS 10-12+max+max REST PERIOD 2-3 MIN REPS 10-12+max+max 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 10 10 10-12+ 10-12+ 10-12+ REPS 10 10 10-12+ 10-12+ 10-12+
RPE Normal Normal 8-9 9-10 9-10 RPE Normal Normal 8-9 9-10 9-10
WEIGHT WEIGHT
Notes : Here you will perform three exercises back to back to back with the same resistance. Notes : Here you will perform three exercises back to back to back with the same resistance.
Start by doing 10-12 lateral raises, close to failure. Rest 10 seconds and do as many front raises Start by doing 10-12 rear delts “raises” with your hands higher than your head, close to failure.
as you can. Rest 10 seconds and do as many shoulder presses as you can. Only do lateral raises Rest 10 seconds and do as many rear delts “raises” with the arms shoulder-height as possible.
for the warm-ups. Rest 10 seconds and do as many face pulls as you can.

*For this one, attach the band to a post or a doorknob.

B. Biceps mechanical drop set

Sets 3 Tempo/Method Normal
REPS 10-12+max+max REST PERIOD 2-3 MIN

SET 1 2 3 4 5 6 7 8 9
REPS 10 10 10-12+ 10-12+ 10-12+
RPE Normal Normal 8-9 9-10 9-10
WEIGHT
Notes : Here you will perform three exercises back to back to back with the same resistance.
Start by doing 10-12 reverse curls, close to failure. Rest 10 seconds and do as many regular curls
as you can. Rest 10 seconds and do as many hammer curls (with the bands you should grab the
band itself, not the handle) as you can. Only do reverse curls for the warm-ups.

/ Beat The Apocalypse Bodyweight 13

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

/ Beat The Apocalypse Bodyweight 14

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

A. Body weight squat C. Chin-ups, close supinated

Sets 3 Tempo/Method Darden 30-10-30 Sets 3 Tempo/Method Darden 30-10-30
REPS See note REST PERIOD 2-3 MIN REPS See note 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 10 10 30-10-30 30-10-30 30-10-30 REPS 10 10 30-10-30 30-10-30 30-10-30

RPE Normal Normal 9-10 9-10 9-10 RPE Normal Normal 9-10 9-10 9-10
WEIGHT WEIGHT
Notes : In the 30-10-30 method you start by doing one repetition with a 30 seconds eccentric, Notes : In the 30-10-30 method you start by doing one repetition with a 30 seconds eccentric,
you then immediately perform 10 reps with a 2010 tempo and you finish with another 30 seconds you then immediately perform 10 reps with a 2010 tempo and you finish with another 30 seconds
eccentric. If body weight only I too easy, you can always wear a loaded backpack or hold it in your eccentric. If body weight only is too easy, you can always wear a loaded backpack. If it’s too
arms (Zercher style) demanding, you can use resistance bands to help you out.

B. Push-ups or Dips D. Crunches

Sets 3 Tempo/Method Darden 30-10-30 Sets 3 Tempo/Method Slow tempo
REPS See note REST PERIOD 2-3 MIN REPS 6-8 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 10 10 30-10-30 30-10-30 30-10-30 REPS 10 10 6-8 6-8 6-8
RPE Normal Normal 9-10 9-10 9-10 RPE Normal Normal 9-10 9-10 9-10
WEIGHT WEIGHT
Notes : In the 30-10-30 method you start by doing one repetition with a 30 seconds eccentric, Notes : Perform both the eccentric and concentric phases in 5 seconds. Contract your abs super
you then immediately perform 10 reps with a 2010 tempo and you finish with another 30 seconds hard at the beginning and end of each rep. If 6-8 reps is too easy you can hold a weighty object on
eccentric. If body weight only I too easy, you can always wear a loaded backpack (on push ups it your chest or with arms extended pointing toward the ceiling.
will have to be tight). On push ups you can also use resistance bands for added resistance.

/ Beat The Apocalypse Bodyweight 15

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

A. Body weight squat C. Chin-up close supinated

Sets 3 Tempo/Method Iso pre-fatigue Sets 3 Tempo/Method Normal
REPS Hold + 12-15 REST PERIOD 2-3 MIN REPS Hold + Max 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 10 10 12-15 12-15 12-15 REPS 10 10 Max Max Max
RPE Normal Normal 9-10 9-10 9-10 RPE Normal Normal 9-10 9-10 9-10
WEIGHT WEIGHT
Notes : Start the set by holding the parallel position for the prescribed duration, then perform Notes : Start the set by holding the peak contraction position for the prescribed duration.
12-15 reps with a 3-4 seconds down tempo. If body weight is too easy, you can add weight by Squeeze the biceps and back, trying to bring the bar THROUGH you. If body weight is too easy, you
wearing a loaded backpack, holding a weighty object in your arms, or using resistance bands. can add weight by wearing a loaded backpack, if it’s too hard you can use help from resistance
This week the hold is 35 seconds. bands. This week the hold is 25 seconds.

B. Push-ups OR dips D. Crunches

Sets 3 Tempo/Method Iso pre-fatigue Sets 3 Tempo/Method Iso pre-fatigue
REPS Hold + Max REST PERIOD 2-3 MIN REPS Hold + Max 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 10 10 Max Max Max REPS 10 10 Max Max Max
RPE Normal Normal 9-10 9-10 9-10 RPE Normal Normal 9-10 9-10 9-10
WEIGHT WEIGHT
Notes : Start the set by holding the bottom position for the prescribed duration. When holding Notes : Start the set by holding the peak contraction position for the prescribed duration.
the position, try to bring your hands inward to increase pectoral activation. Then perform as many Squeeze the abs as hard as possible. If body weight is too easy, you can hold a weighty object on
reps as you can with a 3-4 seconds down tempo. This week, the hold is 25 seconds. your chest. This week the hold is 25 seconds.

/ Beat The Apocalypse Bodyweight 16

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

A. Bulgarian split squat C. Chin-ups, shoulder width

Sets 4 Tempo/Method 1 & ½ reps Sets 4 Tempo/Method 1 & ½ reps
REPS 10-12/leg REST PERIOD 2-3 MIN REPS 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 10 10 10-12 10-12 10-12 10-12 REPS 5 5 8-10 8-10 8-10 8-10
RPE Normal Normal 8-9 9-10 9-10 9-10 RPE Normal Normal 8-9 9-10 9-10 9-10
WEIGHT WEIGHT
Notes : On each rep you will perform half the movement twice. For example; go down halfway, go Notes : On each rep you will perform half the movement twice. For example; go down halfway, go
back up, go all the way down, go back up… This is ONE rep. If you want to focus on quads, do the back up, go all the way down, go back up… This is ONE rep. If you want to focus on biceps, do the
half rep at the top, if you want to focus on glutes do the bottom half. If 10-12 reps is too easy, you half rep at the top, if you want to focus on lats do the bottom half. If 8-10 reps is too easy, you can
can wear a loaded backpack on hold a weighty object in your arms. wear a loaded backpack, if it’s too easy you can use resistance band help.

B. Push-ups or Dips D. Crunches

Sets 4 Tempo/Method 1 & ½ reps Sets 3 Tempo/Method 1 & ½ reps
REPS 10-12 REST PERIOD 2-3 MIN REPS 10-12 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 10 10 10-12 10-12 10-12 10-12 REPS 10 10 10-12 10-12 10-12
RPE Normal Normal 8-9 9-10 9-10 9-10 RPE Normal Normal 8-9 9-10 9-10
WEIGHT WEIGHT
Notes : On each rep you will perform half the movement twice. For example; go down halfway, go Notes : On each rep you will perform half the movement twice. For example; go down halfway, go
back up, go all the way down, go back up… This is ONE rep. If you want to focus on triceps, do the back up, go all the way down, go back up… This is ONE rep. If 10-12 reps is too easy, you can hold
half rep at the top, if you want to focus on pectorals do the bottom half. If 10-12 reps is too easy, a weighty object on your chest.
you can wear a loaded backpack or add resistance bands.

/ Beat The Apocalypse Bodyweight 17

 SAT U R DAY – R E S I STA N C E B A N D S O R D U M B B E L LS (O P T I O N A L)

A. Delts mechanical drop set C. Back mechanical drop set

Sets 4 Tempo/Method Normal Sets 4 Tempo/Method Normal
REPS 10-12+max+max REST PERIOD 2-3 MIN REPS 10-12+max+max 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 10 10 10-12+ 10-12+ 10-12+ 10-12+ REPS 10 10 10-12+ 10-12+ 10-12+ 10-12+
RPE Normal Normal 8-9 9-10 9-10 9-10 RPE Normal Normal 8-9 9-10 9-10 9-10
WEIGHT WEIGHT
Notes : Here you will perform three exercises back to back to back with the same resistance. Notes : Here you will perform three exercises back to back to back with the same resistance.
Start by doing 10-12 lateral raises, close to failure. Rest 10 seconds and do as many front raises Start by doing 10-12 rear delts “raises” with your hands higher than your head, close to failure.
as you can. Rest 10 seconds and do as many shoulder presses as you can. Only do lateral raises Rest 10 seconds and do as many rear delts “raises” with the arms shoulder-height as possible.
for the warm-ups. Rest 10 seconds and do as many face pulls as you can.

*For this one, attach the band to a post or a doorknob.

B. Biceps mechanical drop set

Sets 4 Tempo/Method Normal
REPS 10-12+max+max REST PERIOD 2-3 MIN

SET 1 2 3 4 5 6 7 8 9
REPS 10 10 10-12+ 10-12+ 10-12+ 10-12+
RPE Normal Normal 8-9 9-10 9-10 9-10
WEIGHT
Notes : Here you will perform three exercises back to back to back with the same resistance.
Start by doing 10-12 reverse curls, close to failure. Rest 10 seconds and do as many regular curls
as you can. Rest 10 seconds and do as many hammer curls (with the bands you should grab the
band itself, not the handle) as you can. Only do reverse curls for the warm-ups.

/ Beat The Apocalypse Bodyweight 18

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

/ Beat The Apocalypse Bodyweight 19

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

A. Body weight squat C. Chin-ups, close supinated

Sets 3 Tempo/Method Darden 30-10-30 Sets 3 Tempo/Method Darden 30-10-30
REPS See note REST PERIOD 2-3 MIN REPS See note 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 10 10 30-10-30 30-10-30 30-10-30 REPS 10 10 30-10-30 30-10-30 30-10-30

RPE Normal Normal 9-10 9-10 9-10 RPE Normal Normal 9-10 9-10 9-10
WEIGHT WEIGHT
Notes : In the 30-10-30 method you start by doing one repetition with a 30 seconds eccentric, Notes : In the 30-10-30 method you start by doing one repetition with a 30 seconds eccentric,
you then immediately perform 10 reps with a 2010 tempo and you finish with another 30 seconds you then immediately perform 10 reps with a 2010 tempo and you finish with another 30 seconds
eccentric. If body weight only I too easy, you can always wear a loaded backpack or hold it in your eccentric. If body weight only is too easy, you can always wear a loaded backpack. If it’s too
arms (Zercher style) demanding, you can use resistance bands to help you out.

B. Push-ups or Dips D. Crunches

Sets 3 Tempo/Method Darden 30-10-30 Sets 3 Tempo/Method Slow tempo
REPS See note REST PERIOD 2-3 MIN REPS 6-8 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 10 10 30-10-30 30-10-30 30-10-30 REPS 10 10 6-8 6-8 6-8
RPE Normal Normal 9-10 9-10 9-10 RPE Normal Normal 9-10 9-10 9-10
WEIGHT WEIGHT
Notes : In the 30-10-30 method you start by doing one repetition with a 30 seconds eccentric, Notes : Perform both the eccentric and concentric phases in 5 seconds. Contract your abs super
you then immediately perform 10 reps with a 2010 tempo and you finish with another 30 seconds hard at the beginning and end of each rep. If 6-8 reps is too easy you can hold a weighty object on
eccentric. If body weight only I too easy, you can always wear a loaded backpack (on push ups it your chest or with arms extended pointing toward the ceiling.
will have to be tight). On push ups you can also use resistance bands for added resistance.

/ Beat The Apocalypse Bodyweight 20

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

A. Body weight squat C. Chin-up close supinated

Sets 3 Tempo/Method Iso pre-fatigue Sets 3 Tempo/Method Normal
REPS Hold + 12-15 REST PERIOD 2-3 MIN REPS Hold + Max 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 10 10 12-15 12-15 12-15 REPS 10 10 Max Max Max
RPE Normal Normal 9-10 9-10 9-10 RPE Normal Normal 9-10 9-10 9-10
WEIGHT WEIGHT
Notes : Start the set by holding the parallel position for the prescribed duration, then perform Notes : Start the set by holding the peak contraction position for the prescribed duration.
12-15 reps with a 3-4 seconds down tempo. If body weight is too easy, you can add weight by Squeeze the biceps and back, trying to bring the bar THROUGH you. If body weight is too easy, you
wearing a loaded backpack, holding a weighty object in your arms, or using resistance bands. can add weight by wearing a loaded backpack, if it’s too hard you can use help from resistance
This week the hold is 40 seconds. bands. This week the hold is 30 seconds.

B. Push-ups OR dips D. Crunches

Sets 3 Tempo/Method Iso pre-fatigue Sets 3 Tempo/Method Iso pre-fatigue
REPS Hold + Max REST PERIOD 2-3 MIN REPS Hold + Max 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 10 10 Max Max Max REPS 10 10 Max Max Max
RPE Normal Normal 9-10 9-10 9-10 RPE Normal Normal 9-10 9-10 9-10
WEIGHT WEIGHT
Notes : Start the set by holding the bottom position for the prescribed duration. When holding Notes : Start the set by holding the peak contraction position for the prescribed duration.
the position, try to bring your hands inward to increase pectoral activation. Then perform as many Squeeze the abs as hard as possible. If body weight is too easy, you can hold a weighty object on
reps as you can with a 3-4 seconds down tempo. This week, the hold is 30 seconds. your chest. This week the hold is 30 seconds.

/ Beat The Apocalypse Bodyweight 21

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

A. Bulgarian split squat C. Chin-ups, shoulder width

Sets 5 Tempo/Method 1 & ½ reps Sets 5 Tempo/Method 1 & ½ reps
REPS 10-12/leg REST PERIOD 2-3 MIN REPS 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 10 10 10-12 10-12 10-12 10-12 10-12 REPS 5 5 8-10 8-10 8-10 8-10 10-12
RPE Normal Normal 8-9 9-10 9-10 9-10 9-10 RPE Normal Normal 8-9 9-10 9-10 9-10 9-10
WEIGHT WEIGHT
Notes : On each rep you will perform half the movement twice. For example; go down halfway, go Notes : On each rep you will perform half the movement twice. For example; go down halfway, go
back up, go all the way down, go back up… This is ONE rep. If you want to focus on quads, do the back up, go all the way down, go back up… This is ONE rep. If you want to focus on biceps, do the
half rep at the top, if you want to focus on glutes do the bottom half. If 10-12 reps is too easy, you half rep at the top, if you want to focus on lats do the bottom half. If 8-10 reps is too easy, you can
can wear a loaded backpack on hold a weighty object in your arms. wear a loaded backpack, if it’s too easy you can use resistance band help.

B. Push-ups or Dips D. Crunches

Sets 5 Tempo/Method 1 & ½ reps Sets 3 Tempo/Method 1 & ½ reps
REPS 10-12 REST PERIOD 2-3 MIN REPS 10-12 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 10 10 10-12 10-12 10-12 10-12 10-12 REPS 10 10 10-12 10-12 10-12
RPE Normal Normal 8-9 9-10 9-10 9-10 9-10 RPE Normal Normal 8-9 9-10 9-10
WEIGHT WEIGHT
Notes : On each rep you will perform half the movement twice. For example; go down halfway, go Notes : On each rep you will perform half the movement twice. For example; go down halfway, go
back up, go all the way down, go back up… This is ONE rep. If you want to focus on triceps, do the back up, go all the way down, go back up… This is ONE rep. If 10-12 reps is too easy, you can hold
half rep at the top, if you want to focus on pectorals do the bottom half. If 10-12 reps is too easy, a weighty object on your chest.
you can wear a loaded backpack or add resistance bands.

/ Beat The Apocalypse Bodyweight 22

 SAT U R DAY – R E S I STA N C E B A N D S O R D U M B B E L LS (O P T I O N A L)

A. Delts mechanical drop set C. Back mechanical drop set

Sets 5 Tempo/Method Normal Sets 5 Tempo/Method Normal
REPS 10-12+max+max REST PERIOD 2-3 MIN REPS 10-12+max+max 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 10 10 10-12+ 10-12+ 10-12+ 10-12+ 10-12+ REPS 10 10 10-12+ 10-12+ 10-12+ 10-12+ 10-12+
RPE Normal Normal 8-9 9-10 9-10 9-10 9-10 RPE Normal Normal 8-9 9-10 9-10 9-10 9-10
WEIGHT WEIGHT
Notes : Here you will perform three exercises back to back to back with the same resistance. Notes : Here you will perform three exercises back to back to back with the same resistance.
Start by doing 10-12 lateral raises, close to failure. Rest 10 seconds and do as many front raises Start by doing 10-12 rear delts “raises” with your hands higher than your head, close to failure.
as you can. Rest 10 seconds and do as many shoulder presses as you can. Only do lateral raises Rest 10 seconds and do as many rear delts “raises” with the arms shoulder-height as possible.
for the warm-ups. Rest 10 seconds and do as many face pulls as you can.

*For this one, attach the band to a post or a doorknob.

B. Biceps mechanical drop set

Sets 5 Tempo/Method Normal
REPS 10-12+max+max REST PERIOD 2-3 MIN

SET 1 2 3 4 5 6 7 8 9
REPS 10 10 10-12+ 10-12+ 10-12+ 10-12+ 10-12+
RPE Normal Normal 8-9 9-10 9-10 9-10 9-10
WEIGHT
Notes : Here you will perform three exercises back to back to back with the same resistance.
Start by doing 10-12 reverse curls, close to failure. Rest 10 seconds and do as many regular curls
as you can. Rest 10 seconds and do as many hammer curls (with the bands you should grab the
band itself, not the handle) as you can. Only do reverse curls for the warm-ups.

/ Beat The Apocalypse Bodyweight 23