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
REPS
RPE
2
3
4
10
10
30-10-30
30-10-30
REPS
9-10
9-10
RPE
Normal Normal
5
6
7
8
9
SET
1
WEIGHT
1
2
3
4
10
10
30-10-30
30-10-30
9-10
9-10
Normal Normal
5
6
7
8
9
WEIGHT
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
eccentric. If body weight only I too easy, you can always wear a loaded backpack or hold it in your
arms (Zercher style)
B. Push-ups or Dips
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
eccentric. If body weight only is too easy, you can always wear a loaded backpack. If it’s too
demanding, you can use resistance bands to help you out.
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
REPS
10
10
30-10-30
30-10-30
REPS
9-10
9-10
RPE
RPE
Normal Normal
5
6
7
8
9
WEIGHT
SET
1
2
10
10
Normal Normal
3
4
5
6-8
6-8
6-8
9-10
9-10
9-10
6
7
8
9
WEIGHT
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
eccentric. If body weight only I too easy, you can always wear a loaded backpack (on push ups it
will have to be tight). On push ups you can also use resistance bands for added resistance.
/ Beat The Apocalypse Bodyweight
Notes : Perform both the eccentric and concentric phases in 5 seconds. Contract your abs super
hard at the beginning and end of each rep. If 6-8 reps is too easy you can hold a weighty object on
your chest or with arms extended pointing toward the ceiling.
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
REPS
RPE
2
3
4
5
10
10
12-15
12-15
12-15
REPS
9-10
9-10
9-10
RPE
Normal Normal
6
7
8
9
SET
1
WEIGHT
1
2
10
10
3
Normal Normal
4
5
Max
Max
Max
9-10
9-10
9-10
6
7
8
9
WEIGHT
Notes : Start the set by holding the parallel position for the prescribed duration, then perform
12-15 reps with a 3-4 seconds down tempo. If body weight is too easy, you can add weight by
wearing a loaded backpack, holding a weighty object in your arms, or using resistance bands.
This week the hold is 30 seconds.
B. Push-ups OR dips
Notes : Start the set by holding the peak contraction position for the prescribed duration.
Squeeze the biceps and back, trying to bring the bar THROUGH you. If body weight is too easy, you
can add weight by wearing a loaded backpack, if it’s too hard you can use help from resistance
bands. This week the hold is 20 seconds.
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
REPS
RPE
1
2
10
10
Normal Normal
3
4
5
6
7
8
9
SET
Max
Max
Max
REPS
9-10
9-10
9-10
RPE
WEIGHT
1
2
10
10
Normal Normal
3
4
5
Max
Max
Max
9-10
9-10
9-10
6
7
8
9
WEIGHT
Notes : Start the set by holding the bottom position for the prescribed duration. When holding
the position, try to bring your hands inward to increase pectoral activation. Then perform as many
reps as you can with a 3-4 seconds down tempo. This week, the hold is 20 seconds.
/ Beat The Apocalypse Bodyweight
Notes : Start the set by holding the peak contraction position for the prescribed duration.
Squeeze the abs as hard as possible. If body weight is too easy, you can hold a weighty object on
your chest. This week the hold is 20 seconds.
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
REPS
RPE
2
3
4
5
10
10
10-12
10-12
10-12
REPS
8-9
9-10
9-10
RPE
Normal Normal
6
7
8
9
SET
1
WEIGHT
1
2
3
5
5
8-10
8-10
8-10
8-9
9-10
9-10
Normal Normal
4
5
6
7
8
WEIGHT
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
half rep at the top, if you want to focus on glutes do the bottom half. If 10-12 reps is too easy, you
can wear a loaded backpack on hold a weighty object in your arms.
B. Push-ups or Dips
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 biceps, do the
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
wear a loaded backpack, if it’s too easy you can use resistance band help.
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
REPS
RPE
9
2
3
4
5
10
10
10-12
10-12
10-12
REPS
8-9
9-10
9-10
RPE
Normal Normal
6
7
8
9
SET
1
WEIGHT
1
2
3
4
5
10
10
10-12
10-12
10-12
8-9
9-10
9-10
Normal Normal
6
7
8
9
WEIGHT
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
half rep at the top, if you want to focus on pectorals do the bottom half. If 10-12 reps is too easy,
you can wear a loaded backpack or add resistance bands.
/ Beat The Apocalypse Bodyweight
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 10-12 reps is too easy, you can hold
a weighty object on your chest.
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
REPS
RPE
1
2
3
10
10
Normal Normal
4
5
6
7
8
9
REPS
10-12+ 10-12+ 10-12+
8-9
9-10
SET
RPE
9-10
WEIGHT
1
2
10
10
Normal Normal
3
4
5
6
7
8
9
10-12+ 10-12+ 10-12+
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 lateral raises, close to failure. Rest 10 seconds and do as many front raises
as you can. Rest 10 seconds and do as many shoulder presses as you can. Only do lateral raises
for the warm-ups.
Notes : Here you will perform three exercises back to back to back with the same resistance.
Start by doing 10-12 rear delts “raises” with your hands higher than your head, close to failure.
Rest 10 seconds and do as many rear delts “raises” with the arms shoulder-height as possible.
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
REPS
RPE
1
2
10
10
Normal Normal
3
4
5
6
7
8
9
10-12+ 10-12+ 10-12+
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
REPS
RPE
2
3
4
5
10
10
30-10-30
30-10-30
30-10-30
REPS
9-10
9-10
9-10
RPE
Normal Normal
6
7
8
9
SET
1
WEIGHT
1
2
3
4
5
10
10
30-10-30
30-10-30
30-10-30
9-10
9-10
9-10
Normal Normal
6
7
8
9
WEIGHT
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
eccentric. If body weight only I too easy, you can always wear a loaded backpack or hold it in your
arms (Zercher style)
B. Push-ups or Dips
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
eccentric. If body weight only is too easy, you can always wear a loaded backpack. If it’s too
demanding, you can use resistance bands to help you out.
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
REPS
10
10
30-10-30
30-10-30
30-10-30
REPS
9-10
9-10
9-10
RPE
RPE
Normal Normal
6
7
8
9
WEIGHT
SET
1
2
10
10
Normal Normal
3
4
5
6-8
6-8
6-8
9-10
9-10
9-10
6
7
8
9
WEIGHT
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
eccentric. If body weight only I too easy, you can always wear a loaded backpack (on push ups it
will have to be tight). On push ups you can also use resistance bands for added resistance.
/ Beat The Apocalypse Bodyweight
Notes : Perform both the eccentric and concentric phases in 5 seconds. Contract your abs super
hard at the beginning and end of each rep. If 6-8 reps is too easy you can hold a weighty object on
your chest or with arms extended pointing toward the ceiling.
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
REPS
RPE
2
3
4
5
10
10
12-15
12-15
12-15
REPS
9-10
9-10
9-10
RPE
Normal Normal
6
7
8
9
SET
1
WEIGHT
1
2
10
10
3
Normal Normal
4
5
Max
Max
Max
9-10
9-10
9-10
6
7
8
9
WEIGHT
Notes : Start the set by holding the parallel position for the prescribed duration, then perform
12-15 reps with a 3-4 seconds down tempo. If body weight is too easy, you can add weight by
wearing a loaded backpack, holding a weighty object in your arms, or using resistance bands.
This week the hold is 35 seconds.
B. Push-ups OR dips
Notes : Start the set by holding the peak contraction position for the prescribed duration.
Squeeze the biceps and back, trying to bring the bar THROUGH you. If body weight is too easy, you
can add weight by wearing a loaded backpack, if it’s too hard you can use help from resistance
bands. This week the hold is 25 seconds.
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
REPS
RPE
1
2
10
10
Normal Normal
3
4
5
6
7
8
9
SET
Max
Max
Max
REPS
9-10
9-10
9-10
RPE
WEIGHT
1
2
10
10
Normal Normal
3
4
5
Max
Max
Max
9-10
9-10
9-10
6
7
8
9
WEIGHT
Notes : Start the set by holding the bottom position for the prescribed duration. When holding
the position, try to bring your hands inward to increase pectoral activation. Then perform as many
reps as you can with a 3-4 seconds down tempo. This week, the hold is 25 seconds.
/ Beat The Apocalypse Bodyweight
Notes : Start the set by holding the peak contraction position for the prescribed duration.
Squeeze the abs as hard as possible. If body weight is too easy, you can hold a weighty object on
your chest. This week the hold is 25 seconds.
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
REPS
RPE
2
3
4
5
6
10
10
10-12
10-12
10-12
10-12
REPS
8-9
9-10
9-10
9-10
RPE
Normal Normal
7
8
9
SET
1
WEIGHT
1
2
3
5
5
8-10
8-10
8-10
8-10
8-9
9-10
9-10
9-10
Normal Normal
4
5
6
7
8
WEIGHT
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
half rep at the top, if you want to focus on glutes do the bottom half. If 10-12 reps is too easy, you
can wear a loaded backpack on hold a weighty object in your arms.
B. Push-ups or Dips
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 biceps, do the
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
wear a loaded backpack, if it’s too easy you can use resistance band help.
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
REPS
RPE
9
2
3
4
5
6
10
10
10-12
10-12
10-12
10-12
REPS
8-9
9-10
9-10
9-10
RPE
Normal Normal
7
8
9
SET
1
WEIGHT
1
2
3
4
5
10
10
10-12
10-12
10-12
8-9
9-10
9-10
Normal Normal
6
7
8
9
WEIGHT
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
half rep at the top, if you want to focus on pectorals do the bottom half. If 10-12 reps is too easy,
you can wear a loaded backpack or add resistance bands.
/ Beat The Apocalypse Bodyweight
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 10-12 reps is too easy, you can hold
a weighty object on your chest.
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
REPS
RPE
1
2
3
10
10
Normal Normal
4
5
6
7
8
9
REPS
10-12+ 10-12+ 10-12+ 10-12+
8-9
9-10
9-10
SET
RPE
9-10
WEIGHT
1
2
10
10
Normal Normal
3
4
5
6
7
8
9
10-12+ 10-12+ 10-12+ 10-12+
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 lateral raises, close to failure. Rest 10 seconds and do as many front raises
as you can. Rest 10 seconds and do as many shoulder presses as you can. Only do lateral raises
for the warm-ups.
Notes : Here you will perform three exercises back to back to back with the same resistance.
Start by doing 10-12 rear delts “raises” with your hands higher than your head, close to failure.
Rest 10 seconds and do as many rear delts “raises” with the arms shoulder-height as possible.
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
REPS
RPE
1
2
10
10
Normal Normal
3
4
5
6
7
8
9
10-12+ 10-12+ 10-12+ 10-12+
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
REPS
RPE
2
3
4
5
10
10
30-10-30
30-10-30
30-10-30
REPS
9-10
9-10
9-10
RPE
Normal Normal
6
7
8
9
SET
1
WEIGHT
1
2
3
4
5
10
10
30-10-30
30-10-30
30-10-30
9-10
9-10
9-10
Normal Normal
6
7
8
9
WEIGHT
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
eccentric. If body weight only I too easy, you can always wear a loaded backpack or hold it in your
arms (Zercher style)
B. Push-ups or Dips
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
eccentric. If body weight only is too easy, you can always wear a loaded backpack. If it’s too
demanding, you can use resistance bands to help you out.
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
REPS
10
10
30-10-30
30-10-30
30-10-30
REPS
9-10
9-10
9-10
RPE
RPE
Normal Normal
6
7
8
9
WEIGHT
SET
1
2
10
10
Normal Normal
3
4
5
6-8
6-8
6-8
9-10
9-10
9-10
6
7
8
9
WEIGHT
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
eccentric. If body weight only I too easy, you can always wear a loaded backpack (on push ups it
will have to be tight). On push ups you can also use resistance bands for added resistance.
/ Beat The Apocalypse Bodyweight
Notes : Perform both the eccentric and concentric phases in 5 seconds. Contract your abs super
hard at the beginning and end of each rep. If 6-8 reps is too easy you can hold a weighty object on
your chest or with arms extended pointing toward the ceiling.
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
REPS
RPE
2
3
4
5
10
10
12-15
12-15
12-15
REPS
9-10
9-10
9-10
RPE
Normal Normal
6
7
8
9
SET
1
WEIGHT
1
2
10
10
3
Normal Normal
4
5
Max
Max
Max
9-10
9-10
9-10
6
7
8
9
WEIGHT
Notes : Start the set by holding the parallel position for the prescribed duration, then perform
12-15 reps with a 3-4 seconds down tempo. If body weight is too easy, you can add weight by
wearing a loaded backpack, holding a weighty object in your arms, or using resistance bands.
This week the hold is 40 seconds.
B. Push-ups OR dips
Notes : Start the set by holding the peak contraction position for the prescribed duration.
Squeeze the biceps and back, trying to bring the bar THROUGH you. If body weight is too easy, you
can add weight by wearing a loaded backpack, if it’s too hard you can use help from resistance
bands. This week the hold is 30 seconds.
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
REPS
RPE
1
2
10
10
Normal Normal
3
4
5
6
7
8
9
SET
Max
Max
Max
REPS
9-10
9-10
9-10
RPE
WEIGHT
1
2
10
10
Normal Normal
3
4
5
Max
Max
Max
9-10
9-10
9-10
6
7
8
9
WEIGHT
Notes : Start the set by holding the bottom position for the prescribed duration. When holding
the position, try to bring your hands inward to increase pectoral activation. Then perform as many
reps as you can with a 3-4 seconds down tempo. This week, the hold is 30 seconds.
/ Beat The Apocalypse Bodyweight
Notes : Start the set by holding the peak contraction position for the prescribed duration.
Squeeze the abs as hard as possible. If body weight is too easy, you can hold a weighty object on
your chest. This week the hold is 30 seconds.
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
REPS
RPE
2
3
4
5
6
7
10
10
10-12
10-12
10-12
10-12
10-12
REPS
8-9
9-10
9-10
9-10
9-10
RPE
Normal Normal
8
9
SET
1
WEIGHT
1
2
3
5
5
8-10
8-10
8-9
9-10
Normal Normal
4
5
6
7
8-10
8-10
10-12
9-10
9-10
9-10
8
WEIGHT
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
half rep at the top, if you want to focus on glutes do the bottom half. If 10-12 reps is too easy, you
can wear a loaded backpack on hold a weighty object in your arms.
B. Push-ups or Dips
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 biceps, do the
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
wear a loaded backpack, if it’s too easy you can use resistance band help.
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
REPS
RPE
9
2
3
4
5
6
7
10
10
10-12
10-12
10-12
10-12
10-12
REPS
8-9
9-10
9-10
9-10
9-10
RPE
Normal Normal
8
9
SET
1
WEIGHT
1
2
3
4
5
10
10
10-12
10-12
10-12
8-9
9-10
9-10
Normal Normal
6
7
8
9
WEIGHT
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
half rep at the top, if you want to focus on pectorals do the bottom half. If 10-12 reps is too easy,
you can wear a loaded backpack or add resistance bands.
/ Beat The Apocalypse Bodyweight
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 10-12 reps is too easy, you can hold
a weighty object on your chest.
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
REPS
RPE
1
2
3
10
10
Normal Normal
4
5
6
7
8
9
REPS
10-12+ 10-12+ 10-12+ 10-12+ 10-12+
8-9
9-10
9-10
9-10
SET
RPE
9-10
WEIGHT
1
2
10
10
Normal Normal
3
4
5
6
7
8
9
10-12+ 10-12+ 10-12+ 10-12+ 10-12+
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 lateral raises, close to failure. Rest 10 seconds and do as many front raises
as you can. Rest 10 seconds and do as many shoulder presses as you can. Only do lateral raises
for the warm-ups.
Notes : Here you will perform three exercises back to back to back with the same resistance.
Start by doing 10-12 rear delts “raises” with your hands higher than your head, close to failure.
Rest 10 seconds and do as many rear delts “raises” with the arms shoulder-height as possible.
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
REPS
RPE
1
2
10
10
Normal Normal
3
4
5
6
7
8
9
10-12+ 10-12+ 10-12+ 10-12+ 10-12+
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
WEEK 4
BEAT THE APOCALYPSE – BLOCK 2 - WEEK 4
/ Beat The Apocalypse Bodyweight
24
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
Slow eccentric
Sets
3
Tempo/Method
Slow eccentric
REPS
8-10*
REST PERIOD
2-3 MIN
REPS
8-10*
REST PERIOD
2-3 MIN
SET
1
2
3
4
5
REPS
4
6
8-10
8-10
8-10
REPS
RPE
5
7
8-9
9-10
9-10
RPE
6
7
8
9
WEIGHT
SET
1
2
3
4
5
4
6
8-10
8-10
8-10
5
7
8-9
9-10
9-10
6
7
8
9
WEIGHT
Notes : On this exercise you perform the eccentric phase slowly. The duration of the eccentric
will increase from week to week to make it harder. The goal is to get 8-10 reps (even as we
increase the duration). If 8-10 is too easy, add weight in the for of a loaded backpack, a weighty
object or resistance bands. This week the eccentric is 6 seconds on each rep.
B. Push-ups or Dips
Notes : On this exercise you perform the eccentric phase slowly. The duration of the eccentric
will increase from week to week to make it harder. The goal is to get 8-10 reps (even as we
increase the duration). If 8-10 is too easy, add weight in the for of a loaded backpack if it’s too
hard, use resitance bands help. This week the eccentric is 6 seconds on each rep.
D. V-ups
Sets
3
Tempo/Method
Slow eccentric
Sets
3
Tempo/Method
Slow eccentric
REPS
8-10*
REST PERIOD
2-3 MIN
REPS
Maximum
REST PERIOD
2-3 MIN
SET
1
2
3
4
5
SET
1
2
REPS
4
6
8-10
8-10
RPE
5
7
8-9
9-10
8-10
REPS
6
8
9-10
RPE
6
7
8
9
WEIGHT
3
4
5
Max
Max
Max
9-10
9-10
9-10
6
7
8
9
WEIGHT
Notes : On this exercise you perform the eccentric phase slowly. The duration of the eccentric
will increase from week to week to make it harder. The goal is to get 8-10 reps (even as we
increase the duration). If 8-10 is too easy, add weight in the for of a loaded backpack or resistance
bands. This week the eccentric is 6 seconds on each rep.
/ Beat The Apocalypse Bodyweight
Notes : On this exercise you perform the eccentric phase slowly. The duration of the eccentric
will increase from week to week to make it harder. This week the eccentric is 6 seconds on each
rep.
25
W E D N E S DAY – I S O M E T R I C E M P H AS I S
A. Bulgarian split squat
C. Chin-ups
Sets
3
Tempo/Method
Stato-dynamic
Sets
3
Tempo/Method
Stato-dynamic
REPS
8-10/leg
REST PERIOD
2-3 MIN
REPS
8-10
REST PERIOD
2-3 MIN
SET
1
2
3
4
5
REPS
4
6
8-10
8-10
8-10
REPS
RPE
5
7
8-9
9-10
9-10
RPE
6
7
8
9
WEIGHT
SET
1
2
3
4
5
4
6
8-10
8-10
8-10
5
7
8-9
9-10
9-10
6
7
8
9
WEIGHT
Notes : Perform three 3 seconds hold per rep. The position of the holds will change every week
(read the notes), the goal is to try to maintain the same number of reps with at least the same
resistance. This week perform three 3-seconds holds during the eccentric phase of each rep (top
1/3rd, mid-range, bottom 1/3rd). As always, you can add weight if it’s too easy.
B. Push ups
Notes : Perform ONE hold per rep at the peak contraction position. The duration of the hold will
increase from week to week, with the goal of at least maintaining the reps and load. This week the
holds are 4 seconds. As always, you can add weight if it’s too easy. Or use help if it’s too hard.
D. Crunches
Sets
3
Tempo/Method
Stato-dynamic
Sets
3
Tempo/Method
Stato-dynamic
REPS
8-10
REST PERIOD
2-3 MIN
REPS
8-10
REST PERIOD
2-3 MIN
SET
1
2
3
4
5
REPS
4
6
8-10
8-10
8-10
REPS
RPE
5
7
8-9
9-10
9-10
RPE
6
7
8
9
WEIGHT
SET
1
2
3
4
5
4
6
8-10
8-10
8-10
5
7
8-9
9-10
9-10
6
7
8
9
WEIGHT
Notes : Perform three 3 seconds hold per rep. The position of the holds will change every week
(read the notes), the goal is to try to maintain the same number of reps with at least the same
resistance. This week perform three 3-seconds holds during the eccentric phase of each rep (top
1/3rd, mid-range, bottom 1/3rd). As always, you can add weight if it’s too easy.
/ Beat The Apocalypse Bodyweight
Notes : Perform ONE hold per rep at the peak contraction position. The duration of the hold will
increase from week to week, with the goal of at least maintaining the reps and load. This week the
holds are 4 seconds. As always, you can add weight if it’s too easy.
26
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
Tempo contrast
Sets
3
Tempo/Method
Tempo contrast
REPS
12
REST PERIOD
2-3 MIN
REPS
12
REST PERIOD
2-3 MIN
SET
REPS
RPE
1
2
6
8
Normal Normal
3
4
5
6
7
8
9
SET
12
12
12
REPS
8-9
9-10
9-10
RPE
WEIGHT
1
2
6
8
Normal Normal
3
4
5
12
12
12
8-9
9-10
9-10
6
7
8
9
WEIGHT
Notes : PAY ATTENTION! You will perform three types of reps during your sets: slow reps (going
down in 5 seconds, going up in 3 seconds), Moderate reps (down in 3 seconds, up in 1 second) and
fast reps (down and up as fast as you can). Do your sets as follow: Two slow reps/Two moderate
reps/Two fast reps/Two slow reps/Two moderate reps/Two fast reps. Add weight if you need to.
B. Push-ups or Dips
Notes : PAY ATTENTION! You will perform three types of reps during your sets: slow reps (going
down in 5 seconds, going up in 3 seconds), Moderate reps (down in 3 seconds, up in 1 second) and
fast reps (down and up as fast as you can). Do your sets as follow: Two slow reps/Two moderate
reps/Two fast reps/Two slow reps/Two moderate reps/Two fast reps. Add weight if you can or
use help if you need to.
D. Crunches
Sets
3
Tempo/Method
Tempo contrast
Sets
3
Tempo/Method
Tempo contrast
REPS
12
REST PERIOD
2-3 MIN
REPS
12
REST PERIOD
2-3 MIN
SET
REPS
RPE
1
2
6
8
Normal Normal
3
4
5
6
7
8
9
SET
12
12
12
REPS
8-9
9-10
9-10
RPE
WEIGHT
1
2
6
8
Normal Normal
3
4
5
12
12
12
8-9
9-10
9-10
6
7
8
9
WEIGHT
Notes : PAY ATTENTION! You will perform three types of reps during your sets: slow reps (going
down in 5 seconds, going up in 3 seconds), Moderate reps (down in 3 seconds, up in 1 second) and
fast reps (down and up as fast as you can). Do your sets as follow: Two slow reps/Two moderate
reps/Two fast reps/Two slow reps/Two moderate reps/Two fast reps. Add weight if you need to.
/ Beat The Apocalypse Bodyweight
Notes : PAY ATTENTION! You will perform three types of reps during your sets: slow reps (going
down in 5 seconds, going up in 3 seconds), Moderate reps (down in 3 seconds, up in 1 second) and
fast reps (down and up as fast as you can). Do your sets as follow: Two slow reps/Two moderate
reps/Two fast reps/Two slow reps/Two moderate reps/Two fast reps. Add weight if you need to.
27
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
REPS
RPE
1
2
3
10
10
Normal Normal
4
5
6
7
8
9
REPS
10-12+ 10-12+ 10-12+
8-9
9-10
SET
RPE
9-10
WEIGHT
1
2
10
10
Normal Normal
3
4
5
6
7
8
9
10-12+ 10-12+ 10-12+
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 lateral raises, close to failure. Rest 10 seconds and do as many front raises
as you can. Rest 10 seconds and do as many shoulder presses as you can. Only do lateral raises
for the warm-ups.
Notes : Here you will perform three exercises back to back to back with the same resistance.
Start by doing 10-12 rear delts “raises” with your hands higher than your head, close to failure.
Rest 10 seconds and do as many rear delts “raises” with the arms shoulder-height as possible.
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
REPS
RPE
1
2
10
10
Normal Normal
3
4
5
6
7
8
9
10-12+ 10-12+ 10-12+
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
28
WEEK 5
BEAT THE APOCALYPSE – BLOCK 2 - WEEK 5
/ Beat The Apocalypse Bodyweight
29
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
Slow eccentric
Sets
3
Tempo/Method
Slow eccentric
REPS
8-10*
REST PERIOD
2-3 MIN
REPS
8-10*
REST PERIOD
2-3 MIN
SET
1
2
3
4
5
REPS
4
6
8-10
8-10
8-10
REPS
RPE
5
7
8-9
9-10
9-10
RPE
6
7
8
9
WEIGHT
SET
1
2
3
4
5
4
6
8-10
8-10
8-10
5
7
8-9
9-10
9-10
6
7
8
9
WEIGHT
Notes : On this exercise you perform the eccentric phase slowly. The duration of the eccentric
will increase from week to week to make it harder. The goal is to get 8-10 reps (even as we
increase the duration). If 8-10 is too easy, add weight in the for of a loaded backpack, a weighty
object or resistance bands. This week the eccentric is 8 seconds on each rep.
B. Push-ups or Dips
Notes : On this exercise you perform the eccentric phase slowly. The duration of the eccentric
will increase from week to week to make it harder. The goal is to get 8-10 reps (even as we
increase the duration). If 8-10 is too easy, add weight in the for of a loaded backpack if it’s too
hard, use resitance bands help. This week the eccentric is 8 seconds on each rep.
D. V-ups
Sets
3
Tempo/Method
Slow eccentric
Sets
3
Tempo/Method
Slow eccentric
REPS
8-10*
REST PERIOD
2-3 MIN
REPS
Maximum
REST PERIOD
2-3 MIN
SET
1
2
3
4
5
SET
1
2
REPS
4
6
8-10
8-10
RPE
5
7
8-9
9-10
8-10
REPS
6
8
9-10
RPE
6
7
8
9
WEIGHT
3
4
5
Max
Max
Max
9-10
9-10
9-10
6
7
8
9
WEIGHT
Notes : On this exercise you perform the eccentric phase slowly. The duration of the eccentric
will increase from week to week to make it harder. The goal is to get 8-10 reps (even as we
increase the duration). If 8-10 is too easy, add weight in the for of a loaded backpack or resistance
bands. This week the eccentric is 8 seconds on each rep.
/ Beat The Apocalypse Bodyweight
Notes : On this exercise you perform the eccentric phase slowly. The duration of the eccentric
will increase from week to week to make it harder. This week the eccentric is 8 seconds on each
rep.
30
W E D N E S DAY – I S O M E T R I C E M P H AS I S
A. Bulgarian split squat
C. Chin-ups
Sets
3
Tempo/Method
Stato-dynamic
Sets
3
Tempo/Method
Stato-dynamic
REPS
8-10/leg
REST PERIOD
2-3 MIN
REPS
8-10
REST PERIOD
2-3 MIN
SET
1
2
3
4
5
REPS
4
6
8-10
8-10
8-10
REPS
RPE
5
7
8-9
9-10
9-10
RPE
6
7
8
9
WEIGHT
SET
1
2
3
4
5
4
6
8-10
8-10
8-10
5
7
8-9
9-10
9-10
6
7
8
9
WEIGHT
Notes : Perform three 3 seconds hold per rep. The position of the holds will change every week
(read the notes), the goal is to try to maintain the same number of reps with at least the same
resistance. This week perform two 3-seconds holds during the eccentric phase of each rep (midrange, bottom 1/3rd) and one during the concentric (mid-range). As always, you can add weight if
it’s too easy.
B. Push ups
Notes : Perform ONE hold per rep at the peak contraction position. The duration of the hold will
increase from week to week, with the goal of at least maintaining the reps and load. This week the
holds are 6 seconds. As always, you can add weight if it’s too easy. Or use help if it’s too hard.
D. Crunches
Sets
3
Tempo/Method
Stato-dynamic
Sets
3
Tempo/Method
Stato-dynamic
REPS
8-10
REST PERIOD
2-3 MIN
REPS
8-10
REST PERIOD
2-3 MIN
SET
1
2
3
4
5
REPS
4
6
8-10
8-10
8-10
REPS
RPE
5
7
8-9
9-10
9-10
RPE
6
7
8
9
WEIGHT
SET
1
2
3
4
5
4
6
8-10
8-10
8-10
5
7
8-9
9-10
9-10
6
7
8
9
WEIGHT
Notes : Perform three 3 seconds hold per rep. The position of the holds will change every week
(read the notes), the goal is to try to maintain the same number of reps with at least the same
resistance. This week perform two 3-seconds holds during the eccentric phase of each rep (midrange, bottom 1/3rd) and one during the concentric (mid-range). As always, you can add weight if
it’s too easy.
/ Beat The Apocalypse Bodyweight
Notes : Perform ONE hold per rep at the peak contraction position. The duration of the hold will
increase from week to week, with the goal of at least maintaining the reps and load. This week the
holds are 6 seconds. As always, you can add weight if it’s too easy.
31
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
Tempo contrast
Sets
4
Tempo/Method
Tempo contrast
REPS
12
REST PERIOD
2-3 MIN
REPS
12
REST PERIOD
2-3 MIN
SET
REPS
RPE
1
2
6
8
Normal Normal
3
4
5
6
7
8
9
SET
12
12
12
12
REPS
8-9
9-10
9-10
9-10
RPE
WEIGHT
1
2
6
8
Normal Normal
3
4
5
6
12
12
12
12
8-9
9-10
9-10
9-10
7
8
9
WEIGHT
Notes : PAY ATTENTION! You will perform three types of reps during your sets: slow reps (going
down in 5 seconds, going up in 3 seconds), Moderate reps (down in 3 seconds, up in 1 second) and
fast reps (down and up as fast as you can). Do your sets as follow: Two slow reps/Two moderate
reps/Two fast reps/Two slow reps/Two moderate reps/Two fast reps. Add weight if you need to.
B. Push-ups or Dips
Notes : PAY ATTENTION! You will perform three types of reps during your sets: slow reps (going
down in 5 seconds, going up in 3 seconds), Moderate reps (down in 3 seconds, up in 1 second) and
fast reps (down and up as fast as you can). Do your sets as follow: Two slow reps/Two moderate
reps/Two fast reps/Two slow reps/Two moderate reps/Two fast reps. Add weight if you can or
use help if you need to.
D. Crunches
Sets
4
Tempo/Method
Tempo contrast
Sets
3
Tempo/Method
Tempo contrast
REPS
12
REST PERIOD
2-3 MIN
REPS
12
REST PERIOD
2-3 MIN
SET
REPS
RPE
1
2
6
8
Normal Normal
3
4
5
6
7
8
9
SET
12
12
12
12
REPS
8-9
9-10
9-10
9-10
RPE
WEIGHT
1
2
6
8
Normal Normal
3
4
5
12
12
12
8-9
9-10
9-10
6
7
8
9
WEIGHT
Notes : PAY ATTENTION! You will perform three types of reps during your sets: slow reps (going
down in 5 seconds, going up in 3 seconds), Moderate reps (down in 3 seconds, up in 1 second) and
fast reps (down and up as fast as you can). Do your sets as follow: Two slow reps/Two moderate
reps/Two fast reps/Two slow reps/Two moderate reps/Two fast reps. Add weight if you need to.
/ Beat The Apocalypse Bodyweight
Notes : PAY ATTENTION! You will perform three types of reps during your sets: slow reps (going
down in 5 seconds, going up in 3 seconds), Moderate reps (down in 3 seconds, up in 1 second) and
fast reps (down and up as fast as you can). Do your sets as follow: Two slow reps/Two moderate
reps/Two fast reps/Two slow reps/Two moderate reps/Two fast reps. Add weight if you need to.
32
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
REPS
RPE
1
2
3
10
10
Normal Normal
4
5
6
7
8
9
REPS
10-12+ 10-12+ 10-12+
8-9
9-10
SET
RPE
9-10
WEIGHT
1
2
10
10
Normal Normal
3
4
5
6
7
8
9
10-12+ 10-12+ 10-12+
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 lateral raises, close to failure. Rest 10 seconds and do as many front raises
as you can. Rest 10 seconds and do as many shoulder presses as you can. Only do lateral raises
for the warm-ups.
Notes : Here you will perform three exercises back to back to back with the same resistance.
Start by doing 10-12 rear delts “raises” with your hands higher than your head, close to failure.
Rest 10 seconds and do as many rear delts “raises” with the arms shoulder-height as possible.
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
REPS
RPE
1
2
10
10
Normal Normal
3
4
5
6
7
8
9
10-12+ 10-12+ 10-12+
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
33
WEEK 6
BEAT THE APOCALYPSE – BLOCK 2 - WEEK 6
/ Beat The Apocalypse Bodyweight
34
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
Slow eccentric
Sets
3
Tempo/Method
Slow eccentric
REPS
8-10*
REST PERIOD
2-3 MIN
REPS
8-10*
REST PERIOD
2-3 MIN
SET
1
2
3
4
5
REPS
4
6
8-10
8-10
8-10
REPS
RPE
5
7
8-9
9-10
9-10
RPE
6
7
8
9
WEIGHT
SET
1
2
3
4
5
4
6
8-10
8-10
8-10
5
7
8-9
9-10
9-10
6
7
8
9
WEIGHT
Notes : On this exercise you perform the eccentric phase slowly. The duration of the eccentric
will increase from week to week to make it harder. The goal is to get 8-10 reps (even as we
increase the duration). If 8-10 is too easy, add weight in the for of a loaded backpack, a weighty
object or resistance bands. This week the eccentric is 10 seconds on each rep.
B. Push-ups or Dips
Notes : On this exercise you perform the eccentric phase slowly. The duration of the eccentric
will increase from week to week to make it harder. The goal is to get 8-10 reps (even as we
increase the duration). If 8-10 is too easy, add weight in the for of a loaded backpack if it’s too
hard, use resitance bands help. This week the eccentric is 10 seconds on each rep.
D. V-ups
Sets
3
Tempo/Method
Slow eccentric
Sets
3
Tempo/Method
Slow eccentric
REPS
8-10*
REST PERIOD
2-3 MIN
REPS
Maximum
REST PERIOD
2-3 MIN
SET
1
2
3
4
5
SET
1
2
REPS
4
6
8-10
8-10
RPE
5
7
8-9
9-10
8-10
REPS
6
8
9-10
RPE
6
7
8
9
WEIGHT
3
4
5
Max
Max
Max
9-10
9-10
9-10
6
7
8
9
WEIGHT
Notes : On this exercise you perform the eccentric phase slowly. The duration of the eccentric
will increase from week to week to make it harder. The goal is to get 8-10 reps (even as we
increase the duration). If 8-10 is too easy, add weight in the for of a loaded backpack or resistance
bands. This week the eccentric is 10 seconds on each rep.
/ Beat The Apocalypse Bodyweight
Notes : On this exercise you perform the eccentric phase slowly. The duration of the eccentric
will increase from week to week to make it harder. This week the eccentric is 10 seconds on each
rep.
35
W E D N E S DAY – I S O M E T R I C E M P H AS I S
A. Bulgarian split squat
C. Chin-ups
Sets
3
Tempo/Method
Stato-dynamic
Sets
3
Tempo/Method
Stato-dynamic
REPS
8-10/leg
REST PERIOD
2-3 MIN
REPS
8-10
REST PERIOD
2-3 MIN
SET
1
2
3
4
5
REPS
4
6
8-10
8-10
8-10
REPS
RPE
5
7
8-9
9-10
9-10
RPE
6
7
8
9
WEIGHT
SET
1
2
3
4
5
4
6
8-10
8-10
8-10
5
7
8-9
9-10
9-10
6
7
8
9
WEIGHT
Notes : Perform three 3 seconds hold per rep. The position of the holds will change every week
(read the notes), the goal is to try to maintain the same number of reps with at least the same
resistance. This week perform one 3-seconds holds during the eccentric phase of each rep (midrange) and two during the concentric (bottom 1/3rd, mid-range). As always, you can add weight if
it’s too easy.
B. Push ups
Notes : Perform ONE hold per rep at the peak contraction position. The duration of the hold will
increase from week to week, with the goal of at least maintaining the reps and load. This week the
holds are 8 seconds. As always, you can add weight if it’s too easy. Or use help if it’s too hard.
D. Crunches
Sets
3
Tempo/Method
Stato-dynamic
Sets
3
Tempo/Method
Stato-dynamic
REPS
8-10
REST PERIOD
2-3 MIN
REPS
8-10
REST PERIOD
2-3 MIN
SET
1
2
3
4
5
REPS
4
6
8-10
8-10
8-10
REPS
RPE
5
7
8-9
9-10
9-10
RPE
6
7
8
9
WEIGHT
SET
1
2
3
4
5
4
6
8-10
8-10
8-10
5
7
8-9
9-10
9-10
6
7
8
9
WEIGHT
Notes : Perform three 3 seconds hold per rep. The position of the holds will change every week
(read the notes), the goal is to try to maintain the same number of reps with at least the same
resistance. This week perform one 3-seconds holds during the eccentric phase of each rep (midrange) and two during the concentric (bottom 1/3rd, mid-range). As always, you can add weight if
it’s too easy.
/ Beat The Apocalypse Bodyweight
Notes : Perform ONE hold per rep at the peak contraction position. The duration of the hold will
increase from week to week, with the goal of at least maintaining the reps and load. This week the
holds are 8 seconds. As always, you can add weight if it’s too easy.
36
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
Tempo contrast
Sets
5
Tempo/Method
Tempo contrast
REPS
12
REST PERIOD
2-3 MIN
REPS
12
REST PERIOD
2-3 MIN
SET
REPS
RPE
1
2
6
8
Normal Normal
3
4
5
6
7
8
9
SET
12
12
12
12
12
REPS
8-9
9-10
9-10
9-10
9-10
RPE
WEIGHT
1
2
6
8
Normal Normal
3
4
5
6
7
12
12
12
12
12
8-9
9-10
9-10
9-10
9-10
8
9
WEIGHT
Notes : PAY ATTENTION! You will perform three types of reps during your sets: slow reps (going
down in 5 seconds, going up in 3 seconds), Moderate reps (down in 3 seconds, up in 1 second) and
fast reps (down and up as fast as you can). Do your sets as follow: Two slow reps/Two moderate
reps/Two fast reps/Two slow reps/Two moderate reps/Two fast reps. Add weight if you need to.
B. Push-ups or Dips
Notes : PAY ATTENTION! You will perform three types of reps during your sets: slow reps (going
down in 5 seconds, going up in 3 seconds), Moderate reps (down in 3 seconds, up in 1 second) and
fast reps (down and up as fast as you can). Do your sets as follow: Two slow reps/Two moderate
reps/Two fast reps/Two slow reps/Two moderate reps/Two fast reps. Add weight if you can or
use help if you need to.
D. Crunches
Sets
5
Tempo/Method
Tempo contrast
Sets
3
Tempo/Method
Tempo contrast
REPS
12
REST PERIOD
2-3 MIN
REPS
12
REST PERIOD
2-3 MIN
SET
REPS
RPE
1
2
6
8
Normal Normal
3
4
5
6
7
8
9
SET
12
12
12
12
12
REPS
8-9
9-10
9-10
9-10
9-10
RPE
WEIGHT
1
2
6
8
Normal Normal
3
4
5
12
12
12
8-9
9-10
9-10
6
7
8
9
WEIGHT
Notes : PAY ATTENTION! You will perform three types of reps during your sets: slow reps (going
down in 5 seconds, going up in 3 seconds), Moderate reps (down in 3 seconds, up in 1 second) and
fast reps (down and up as fast as you can). Do your sets as follow: Two slow reps/Two moderate
reps/Two fast reps/Two slow reps/Two moderate reps/Two fast reps. Add weight if you need to.
/ Beat The Apocalypse Bodyweight
Notes : PAY ATTENTION! You will perform three types of reps during your sets: slow reps (going
down in 5 seconds, going up in 3 seconds), Moderate reps (down in 3 seconds, up in 1 second) and
fast reps (down and up as fast as you can). Do your sets as follow: Two slow reps/Two moderate
reps/Two fast reps/Two slow reps/Two moderate reps/Two fast reps. Add weight if you need to.
37
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
REPS
RPE
1
2
3
10
10
Normal Normal
4
5
6
7
8
9
REPS
10-12+ 10-12+ 10-12+
8-9
9-10
SET
RPE
9-10
WEIGHT
1
2
10
10
Normal Normal
3
4
5
6
7
8
9
10-12+ 10-12+ 10-12+
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 lateral raises, close to failure. Rest 10 seconds and do as many front raises
as you can. Rest 10 seconds and do as many shoulder presses as you can. Only do lateral raises
for the warm-ups.
Notes : Here you will perform three exercises back to back to back with the same resistance.
Start by doing 10-12 rear delts “raises” with your hands higher than your head, close to failure.
Rest 10 seconds and do as many rear delts “raises” with the arms shoulder-height as possible.
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
REPS
RPE
1
2
10
10
Normal Normal
3
4
5
6
7
8
9
10-12+ 10-12+ 10-12+
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
38