WEEK 1
BEAT THE APOCALYPSE – BLOCK 1 – ACCUMULATION - WEEK 1
/ Beat The Apocalypse Full Home Gym
9
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
REPS
6
6
4
6
6
6
RPE
5
6
7
8
8-9
8-9
7
8
9
WEIGHT
SET
1
2
3
4
5
REPS
4-5RIR*
3 RIR*
Max
Max
Max
RPE
5
7
9-10
9-10
9-10
6
7
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.
B. Incline bench press
Notes : Perform the eccentric phase in 5 seconds. The goal is to increase the total number of
reps from week to week.
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
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
5
6
7
8
9
WEIGHT
SET
1
2
3
4
5
6
7
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.
Notes : Perform the eccentric phase in 5 seconds. The number of reps will increase from week to
week and the goal is to, at least, maintain the same weight.
C. Chin-up, close supinated
Sets
3
Tempo/Method
Slow eccentric
REPS
6
REST PERIOD
2-3 MIN
SET
1
2
3
4
REPS
6
6
4
6
6
6
RPE
5
6
7
8
8-9
8-9
5
6
7
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.
/ Beat The Apocalypse Full Home Gym
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. 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
REPS
6
6
6
6-8
6-8
6-8
RPE
5
6
7
8
8-9
8-9
7
8
9
WEIGHT
SET
1
2
3
4
5
REPS
4-5RIR*
3 RIR*
Max
Max
Max
RPE
5
7
9-10
9-10
9-10
6
7
8
9
WEIGHT
Notes : Start your set by holding the mid-range position 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.
B. Bench press
Notes : Hold a position close to the bottom while trying to “bring your hands in” (imagine trying
to move the floor inward) for 15 seconds. Then perform the maximum number of reps possible.
Each week, try to get more reps in.
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
REPS
6
6
6
6-8
6-8
6-8
REPS
RPE
5
6
7
8
8-9
8-9
RPE
7
8
9
WEIGHT
SET
1
2
3
4
5
8
8
8-10
8-10
8-10
5
7
8
8-9
9-10
6
7
8
9
WEIGHT
Notes : Start your set by holding the mid-range position 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.
Notes : Hold the mid-range position for the prescribed duration and then perform your 8-10
reps. The length of the hold will increase from week to week, the goal is to at least maintain the
same weight. This week the hold is 10 seconds.
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
REPS
6
6
6
6-8
6-8
6-8
RPE
5
6
7
8
8-9
8-9
7
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.
/ Beat The Apocalypse Full Home Gym
11
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
REPS
8
8
6
10
8
6
6
8
10
REPS
8
RPE
5
6
7
8
8
8
9
9
9
RPE
5
WEIGHT
1
3
4
8
6
10
8
6
6
7
8
8
8
2
5
6
7
8
9
6
8
10
9
9
9
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
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
1
2
3
4
5
6
7
8
9
WEIGHT
Notes :
Notes :
/ Beat The Apocalypse Full Home Gym
12
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
REPS
8
8
8-10
8-10
RPE
6
7
10
10
5
6
7
8
9
WEIGHT
SET
1
2
3
4
REPS
8
8
8-10
8-10
RPE
6
7
10
10
5
6
7
8
9
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.
Notes : Take every work set to complete failure. As in, you stop only when you have tried to
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
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
5
6
7
8
9
WEIGHT
SET
1
2
3
4
5
6
7
8
9
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.
Notes : On the work sets, go to technical failure (stop when you can’t maintain proper technique),
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
REPS
8
8
8-10
8-10
RPE
6
7
10
10
5
6
7
8
9
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.
/ Beat The Apocalypse Full Home Gym
13
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
REPS
6
6
4
6
6
6
RPE
5
6
7
8
8-9
8-9
7
8
9
WEIGHT
SET
1
2
3
4
5
REPS
4-5RIR*
3 RIR*
Max
Max
Max
RPE
5
7
9-10
9-10
9-10
6
7
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.
B. Incline bench press
Notes : Perform the eccentric phase in 5 seconds. The goal is to increase the total number of
reps from week to week.
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
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
5
6
7
8
9
WEIGHT
SET
1
2
3
4
5
6
7
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.
Notes : Perform the eccentric phase in 5 seconds. The number of reps will increase from week to
week and the goal is to, at least, maintain the same weight.
C. Chin-up, close supinated
Sets
3
Tempo/Method
Slow eccentric
REPS
6
REST PERIOD
2-3 MIN
SET
1
2
3
4
REPS
6
6
4
6
6
6
RPE
5
6
7
8
8-9
8-9
5
6
7
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.
/ Beat The Apocalypse Full Home Gym
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. 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
REPS
6
6
6
6-8
6-8
6-8
RPE
5
6
7
8
8-9
8-9
7
8
9
WEIGHT
SET
1
2
3
4
5
REPS
4-5RIR*
3 RIR*
Max
Max
Max
RPE
5
7
9-10
9-10
9-10
6
7
8
9
WEIGHT
Notes : Start your set by holding the mid-range position 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.
B. Bench press
Notes : Hold a position close to the bottom while trying to “bring your hands in” (imagine trying
to move the floor inward) for 15 seconds. Then perform the maximum number of reps possible.
Each week, try to get more reps in.
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
REPS
6
6
6
6-8
6-8
6-8
REPS
RPE
5
6
7
8
8-9
8-9
RPE
7
8
9
WEIGHT
SET
1
2
3
4
5
8
8
8-10
8-10
8-10
5
7
8
8-9
9-10
6
7
8
9
WEIGHT
Notes : Start your set by holding the mid-range position 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.
Notes : Hold the mid-range position for the prescribed duration and then perform your 8-10
reps. The length of the hold will increase from week to week, the goal is to at least maintain the
same weight. This week the hold is 15 seconds.
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
REPS
6
6
6
6-8
6-8
6-8
RPE
5
6
7
8
8-9
8-9
7
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.
/ Beat The Apocalypse Full Home Gym
16
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
REPS
8
8
8
12
10
RPE
5
6
7
8
8
6
9
SET
7
8
8
6
15
REPS
8
8-9
8-9
10
RPE
5
WEIGHT
1
3
4
5
8
8
12
10
8
6
15
6
7
8
8
8-9
8-9
10
2
6
7
8
9
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
REPS
8
8
8
12
10
RPE
5
6
7
8
8
WEIGHT
6
9
SET
7
8
1
8
6
15
REPS
8
8
6
12
10
8
8-9
8-9
10
RPE
5
6
7
8-9
8-9
8-9
2
3
4
5
6
7
8
9
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)
/ Beat The Apocalypse Full Home Gym
17
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
REPS
8
8
8-10
8-10
RPE
6
7
10
10
5
6
7
8
9
WEIGHT
SET
1
2
3
4
REPS
8
8
8-10
8-10
RPE
6
7
10
10
5
6
7
8
9
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.
Notes : Take every work set to complete failure. When you hit failure, rest 15 sec and get as
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
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
5
6
7
8
9
WEIGHT
SET
1
2
3
4
5
6
7
8
9
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.
Notes : On the work sets, go to technical failure (stop when you can’t maintain proper technique),
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
REPS
8
8
8-10
8-10
RPE
6
7
10
10
5
6
7
8
9
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
REPS
6
6
4
6
6
6
RPE
5
6
7
8
8-9
8-9
7
8
9
WEIGHT
SET
1
2
3
4
5
REPS
4-5RIR*
3 RIR*
Max
Max
Max
RPE
5
7
9-10
9-10
9-10
6
7
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.
B. Incline bench press
Notes : Perform the eccentric phase in 5 seconds. The goal is to increase the total number of
reps from week to week.
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
REPS
6
6
4
6
6
6
REPS
RPE
5
6
7
8
8-9
8-9
RPE
5
6
7
8
9
WEIGHT
SET
1
2
3
4
5
8
8
10
10
10
5
7
8
8-9
9-10
6
7
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.
Notes : Perform the eccentric phase in 5 seconds. The number of reps will increase from week to
week and the goal is to, at least, maintain the same weight.
C. Chin-up, close supinated
Sets
3
Tempo/Method
Slow eccentric
REPS
6
REST PERIOD
2-3 MIN
SET
1
2
3
4
REPS
6
6
4
6
6
6
RPE
5
6
7
8
8-9
8-9
5
6
7
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.
/ Beat The Apocalypse Full Home Gym
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. 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
REPS
6
6
6
6-8
6-8
6-8
RPE
5
6
7
8
8-9
8-9
7
8
9
WEIGHT
SET
1
2
3
4
5
REPS
4-5RIR*
3 RIR*
Max
Max
Max
RPE
5
7
9-10
9-10
9-10
6
7
8
9
WEIGHT
Notes : Start your set by holding the mid-range position 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.
B. Bench press
Notes : Hold a position close to the bottom while trying to “bring your hands in” (imagine trying
to move the floor inward) for 15 seconds. Then perform the maximum number of reps possible.
Each week, try to get more reps in.
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
REPS
6
6
6
6-8
6-8
6-8
REPS
RPE
5
6
7
8
8-9
8-9
RPE
7
8
9
WEIGHT
SET
1
2
3
4
5
8
8
8-10
8-10
8-10
5
7
8
8-9
9-10
6
7
8
9
WEIGHT
Notes : Start your set by holding the mid-range position 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.
Notes : Hold the mid-range position for the prescribed duration and then perform your 8-10
reps. The length of the hold will increase from week to week, the goal is to at least maintain the
same weight. This week the hold is 20 seconds.
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
REPS
6
6
6
6-8
6-8
6-8
RPE
5
6
7
8
8-9
8-9
7
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
REPS
8
8
8
10
8
6
4
REPS
8
RPE
5
6
7
8
8-9
8-9
8-9
RPE
5
5
6
7
8
9
WEIGHT
SET
1
3
4
8
8
10
8
6
4
6
7
8
8-9
8-9
8-9
2
5
6
7
8
9
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
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
5
WEIGHT
6
7
8
9
SET
1
2
3
4
5
6
7
8
9
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
REPS
8
8
8-10
8-10
RPE
6
7
10
10
5
6
7
8
9
WEIGHT
SET
1
2
3
4
REPS
8
8
8-10
8-10
RPE
6
7
10
10
5
6
7
8
9
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.
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.
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
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
5
6
7
8
9
WEIGHT
SET
1
2
3
4
5
6
7
8
9
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.
Notes :
B1. DB hammer curl
Sets
2*
Tempo/Method
Normal
REPS
8-10 + RP + RP
REST PERIOD
90 SEC
SET
1
2
3
4
REPS
8
8
8-10
8-10
RPE
6
7
10
10
5
6
7
8
9
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