WEEK 1
BEAT THE APOCALYPSE – BLOCK 1 – ACCUMULATION - WEEK 1
/ Beat The Apocalypse Bodyweight + Moderate DBs
9
M O N DAY – E C C E N T R I C E M P H AS I S
A. DB front 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 : Place the dumbbells on your shoulders, similar to a front squat (imagine doing a hammer
curl, then raising the DB to your shoulders). Perform the eccentric slowly. Every week the duration
of the eccentric will increase. The goal is to, at least, maintain the same weight. This week,
perform the eccentric in 6 seconds.
Notes : Perform the eccentric phase in 5 seconds. The goal is to increase the total number of
reps from week to week.
B. DB Z-press
D2. DB curl (both arms, same time)
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
RPE
5
6
7
8
8-9
5
SET
1
2
3
6
REPS
12
12
12
12
12
8-9
RPE
5
7
8
8-9
9-10
6
7
8
9
WEIGHT
4
5
6
7
8
9
WEIGHT
Notes : A Z-press is doing a shoulder press, seated on the floor (no back support) and legs fully
extended. Perform the eccentric slowly. Every week the duration of the eccentric will increase.
The goal is to, at least, maintain the same weight. This week, perform the eccentric in 6 seconds.
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 eccentric slowly. Every week the duration of the eccentric will increase. The
goal is to, at least, maintain the same weight. This week, perform the eccentric in 6 seconds. If you
are not strong enough, you can use resistance band help. If you can, add weight.
/ Beat The Apocalypse Bodyweight + Moderate DBs
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. DB front squat
D1. Wide Push-ups
Sets
3
Tempo/Method
Iso pre-fatigue
Sets
3
Tempo/Method
Iso pre-fatigue
REPS
Hold + 8-10
REST PERIOD
2-3 MIN
REPS
Hold + Max
REST PERIOD
30-45 SEC
SET
1
2
3
4
5
6
REPS
8
8
8
8-10
8-10
8-10
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 : Place the dumbbells on your shoulders, similar to a front squat (imagine doing a hammer curl, then
raising the DB to your shoulders). Start your set by holding the mid-range position for the prescribed duration.
Then, immediately perform your 8-10 reps. This week, the hold is 15 seconds long.
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.
B. DB single arm press*
D2. Barbell curl
Sets
3
Tempo/Method
Iso contrast
Sets
3
Tempo/Method
Iso pre-fatigue
REPS
10/arm
REST PERIOD
2-3 MIN
REPS
Hold + 8-10
REST PERIOD
2-3 MIN
SET
1
2
3
4
5
6
REPS
8
8
8
10
10
10
RPE
5
6
7
8
8-9
8-9
7
8
9
WEIGHT
SET
1
2
3
4
5
REPS
8
8
8-10
8-10
8-10
RPE
5
7
8
8-9
9-10
6
7
8
9
WEIGHT
Notes : Hold one DB in each hand, with the upper arm parallel to the floor, and the forearm perpendicular
(hand will be around nose-level). While keep the right arm in that position, perform 5 reps with the left arm.
Then while keeping the left arm in the 90 deg position, perform 5 reps with the right arm, go back to the right
arm at 90 deg and perform 5 more reps with the left arm and finish with 5 reps with the right arm with the left
at 90 degrees.
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. Bent over row OR bent over DB rear delts*
Sets
3
Tempo/Method
Iso pre-fatigue
REPS
Hold + 8-10
REST PERIOD
2-3 MIN
SET
1
2
3
4
5
6
REPS
8
8
8
8-10
8-10
8-10
RPE
5
6
7
8
8-9
8-9
7
8
9
WEIGHT
Notes : Your choice of exercise depends on the weight of the DBs that you have available. If you have DBs that
are heavy enough to make the row challenging, use the row. Otherwise use the rear delt raises. Start your set
by holding the mid-range position for the prescribed duration. Then, immediately perform your 8-10 reps. This
week, the hold is 15 seconds long.
/ Beat The Apocalypse Bodyweight + Moderate DBs
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
D. Single leg Romanian deadlift
Sets
3
Tempo/Method
Tempo contrast
Sets
3
Tempo/Method
3030
REPS
8
REST PERIOD
2-3 MIN
REPS
10/leg
REST PERIOD
2-3 MIN
SET
1
2
3
4
5
6
REPS
8
8
8
8
8
8
RPE
5
6
7
8
8-9
8-9
7
8
9
WEIGHT
SET
1
2
3
4
5
REPS
10
10
10
10
10
RPE
5
6
8
8
8-9
6
7
8
9
WEIGHT
Notes : Elevate the rear foot. And hold the DBs either to you side (easier) or to your shoulders
(harder). Alternate between slow (5 seconds down, 3 seconds up) and normal (2010) reps. Two
slow reps/two fast reps/two slow reps/two fast reps.
Notes : The number of reps will increase weekly. The goal is to, at least, maintain the same
weight.
B. DB shoulder press
E. DB hammer curl and press
Sets
3
Tempo/Method
Tempo contrast
Sets
3
Tempo/Method
Normal
REPS
8
REST PERIOD
2-3 MIN
REPS
10
REST PERIOD
2-3 MIN
SET
1
2
3
4
REPS
8
8
8
8
8
RPE
5
6
7
8
8-9
5
SET
1
2
3
4
8
REPS
10
10
10
10
10
8-9
RPE
5
6
8
8
8-9
6
7
8
9
WEIGHT
5
6
7
8
9
WEIGHT
Notes : Alternate between slow (5 seconds down, 3 seconds up) and normal (2010) reps. Two
slow reps/two fast reps/two slow reps/two fast reps.
Notes : Perform a hammer curl until the weight is close to touching your shoulder. From there,
press it over head. The number of reps will increase weekly. The goal is to, at least, maintain the
same weight.
C. Skier row
Sets
3
Tempo/Method
Tempo contrast
REPS
8
REST PERIOD
2-3 MIN
SET
1
2
3
4
REPS
8
8
8
8
8
8
RPE
5
6
7
8
8-9
8-9
5
6
7
8
9
WEIGHT
Notes : In a skier row, hold a DB in each hand and bent forward until your torso is parallel to the floor (you
can rest your head to a support). At the start, the arms are hanging straight toward the floor (perpendicular to
the floor). Bring the DBs toward your hips, while keeping the arms extended, then lower them back down the
same way. Alternate between slow (5 seconds down, 3 seconds up) and normal (2010) reps. Two slow reps/two
fast reps/two slow reps/two fast reps.
/ Beat The Apocalypse Bodyweight + Moderate DBs
12
SAT U R DAY – AS S I STA N C E
A1. DB lateral raise
B2. Lying DB triceps extension
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 Bodyweight + Moderate DBs
13
WEEK 2
BEAT THE APOCALYPSE – BLOCK 1 – ACCUMULATION - WEEK 2
/ Beat The Apocalypse Bodyweight + Moderate DBs
14
M O N DAY – E C C E N T R I C E M P H AS I S
A. DB front 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 : Place the dumbbells on your shoulders, similar to a front squat (imagine doing a hammer
curl, then raising the DB to your shoulders). Perform the eccentric slowly. Every week the duration
of the eccentric will increase. The goal is to, at least, maintain the same weight. This week,
perform the eccentric in 8 seconds.
Notes : Perform the eccentric phase in 5 seconds. The goal is to increase the total number of
reps from week to week.
B. DB Z-press
D2. DB curl (both arms, same time)
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 : A Z-press is doing a shoulder press, seated on the floor (no back support) and legs fully
extended. Perform the eccentric slowly. Every week the duration of the eccentric will increase.
The goal is to, at least, maintain the same weight. This week, perform the eccentric in 8 seconds.
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 eccentric slowly. Every week the duration of the eccentric will increase. The
goal is to, at least, maintain the same weight. This week, perform the eccentric in 8 seconds. If you
are not strong enough, you can use resistance band help. If you can, add weight.
/ Beat The Apocalypse Bodyweight + Moderate DBs
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. DB front squat
D1. Wide Push-ups
Sets
3
Tempo/Method
Iso pre-fatigue
Sets
3
Tempo/Method
Iso pre-fatigue
REPS
Hold + 8-10
REST PERIOD
2-3 MIN
REPS
Hold + Max
REST PERIOD
30-45 SEC
SET
1
2
3
4
5
6
REPS
8
8
8
8-10
8-10
8-10
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 : Place the dumbbells on your shoulders, similar to a front squat (imagine doing a hammer curl, then
raising the DB to your shoulders). Start your set by holding the mid-range position for the prescribed duration.
Then, immediately perform your 8-10 reps. This week, the hold is 20 seconds long.
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.
B. DB single arm press*
D2. Barbell curl
Sets
3
Tempo/Method
Iso contrast
Sets
3
Tempo/Method
Iso pre-fatigue
REPS
10/arm
REST PERIOD
2-3 MIN
REPS
Hold + 8-10
REST PERIOD
2-3 MIN
SET
1
2
3
4
5
6
REPS
8
8
8
10
10
10
RPE
5
6
7
8
8-9
8-9
7
8
9
WEIGHT
SET
1
2
3
4
5
REPS
8
8
8-10
8-10
8-10
RPE
5
7
8
8-9
9-10
6
7
8
9
WEIGHT
Notes : Hold one DB in each hand, with the upper arm parallel to the floor, and the forearm perpendicular
(hand will be around nose-level). While keep the right arm in that position, perform 5 reps with the left arm.
Then while keeping the left arm in the 90 deg position, perform 5 reps with the right arm, go back to the right
arm at 90 deg and perform 5 more reps with the left arm and finish with 5 reps with the right arm with the left
at 90 degrees.
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. Bent over row OR bent over DB rear delts*
Sets
3
Tempo/Method
Iso pre-fatigue
REPS
Hold + 8-10
REST PERIOD
2-3 MIN
SET
1
2
3
4
5
6
REPS
8
8
8
8-10
8-10
8-10
RPE
5
6
7
8
8-9
8-9
7
8
9
WEIGHT
Notes : Your choice of exercise depends on the weight of the DBs that you have available. If you have DBs that
are heavy enough to make the row challenging, use the row. Otherwise use the rear delt raises. Start your set
by holding the mid-range position for the prescribed duration. Then, immediately perform your 8-10 reps. This
week, the hold is 20 seconds long.
/ Beat The Apocalypse Bodyweight + Moderate DBs
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
D. Single leg Romanian deadlift
Sets
3
Tempo/Method
Tempo contrast
Sets
3
Tempo/Method
3030
REPS
10
REST PERIOD
2-3 MIN
REPS
12/leg
REST PERIOD
2-3 MIN
SET
1
2
3
4
5
6
REPS
10
10
10
10
10
10
RPE
5
6
7
8
8-9
8-9
7
8
9
WEIGHT
SET
1
2
3
4
5
REPS
10
10
12
12
12
RPE
5
6
8
8
8-9
6
7
8
9
WEIGHT
Notes : Elevate the rear foot. And hold the DBs either to you side (easier) or to your shoulders
(harder). Alternate between slow (5 seconds down, 3 seconds up) and normal (2010) reps. Two
slow reps/two fast reps/two slow reps/two fast reps/two slow reps. Try to use the same weight
as last week.
Notes : The number of reps will increase weekly. The goal is to, at least, maintain the same
weight.
B. DB shoulder press
E. DB hammer curl and press
Sets
3
Tempo/Method
Tempo contrast
Sets
3
Tempo/Method
Normal
REPS
10
REST PERIOD
2-3 MIN
REPS
11
REST PERIOD
2-3 MIN
SET
1
2
3
4
REPS
10
10
10
10
10
RPE
5
6
7
8
8-9
5
SET
1
2
3
4
10
REPS
10
10
11
11
11
8-9
RPE
5
6
8
8
8-9
6
7
8
9
WEIGHT
5
6
7
8
9
WEIGHT
Notes : Alternate between slow (5 seconds down, 3 seconds up) and normal (2010) reps. Two
slow reps/two fast reps/two slow reps/two fast reps/two slow reps.
Notes : Perform a hammer curl until the weight is close to touching your shoulder. From there,
press it over head. The number of reps will increase weekly. The goal is to, at least, maintain the
same weight.
C. Skier row
Sets
3
Tempo/Method
Tempo contrast
REPS
10
REST PERIOD
2-3 MIN
SET
1
2
3
4
REPS
10
10
10
10
10
10
RPE
5
6
7
8
8-9
8-9
5
6
7
8
9
WEIGHT
Notes : In a skier row, hold a DB in each hand and bent forward until your torso is parallel to the floor (you
can rest your head to a support). At the start, the arms are hanging straight toward the floor (perpendicular to
the floor). Bring the DBs toward your hips, while keeping the arms extended, then lower them back down the
same way. Alternate between slow (5 seconds down, 3 seconds up) and normal (2010) reps. Two slow reps/two
fast reps/two slow reps/two fast reps/two slow reps.
/ Beat The Apocalypse Bodyweight + Moderate DBs
17
SAT U R DAY – AS S I STA N C E
A1. DB lateral raise
B2. Lying DB triceps extension
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. Once you reach failure, rest 15 sec and get as
many extra reps as possible.
Notes : Take every work set to complete failure. Once you reach failure, rest 15 sec and get as
many extra reps as possible.
A2. Chest-supported DB rear delts
C. Split squat
Sets
2*
Tempo/Method
Normal
Sets
2*
Tempo/Method
Normal
REPS
8-10 + RP
REST PERIOD
90 SEC
REPS
8-10 + RP
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. Once you reach failure, rest 15 sec and get as
many extra reps as possible.
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 + 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. Once you reach failure, rest 15 sec and get as
many extra reps as possible.
/ Beat The Apocalypse Bodyweight + Moderate DBs
18
WEEK 3
BEAT THE APOCALYPSE – BLOCK 1 – ACCUMULATION - WEEK 3
/ Beat The Apocalypse Bodyweight + Moderate DBs
19
M O N DAY – E C C E N T R I C E M P H AS I S
A. DB front 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 : Place the dumbbells on your shoulders, similar to a front squat (imagine doing a hammer
curl, then raising the DB to your shoulders). Perform the eccentric slowly. Every week the duration
of the eccentric will increase. The goal is to, at least, maintain the same weight. This week,
perform the eccentric in 10 seconds.
Notes : Perform the eccentric phase in 5 seconds. The goal is to increase the total number of
reps from week to week.
B. DB Z-press
D2. DB curl (both arms, same time)
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 : A Z-press is doing a shoulder press, seated on the floor (no back support) and legs fully
extended. Perform the eccentric slowly. Every week the duration of the eccentric will increase.
The goal is to, at least, maintain the same weight. This week, perform the eccentric in 10 seconds.
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 eccentric slowly. Every week the duration of the eccentric will increase. The
goal is to, at least, maintain the same weight. This week, perform the eccentric in 10 seconds. If
you are not strong enough, you can use resistance band help. If you can, add weight.
/ Beat The Apocalypse Bodyweight + Moderate DBs
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. DB front squat
D1. Wide Push-ups
Sets
3
Tempo/Method
Iso pre-fatigue
Sets
3
Tempo/Method
Iso pre-fatigue
REPS
Hold + 8-10
REST PERIOD
2-3 MIN
REPS
Hold + Max
REST PERIOD
30-45 SEC
SET
1
2
3
4
5
6
REPS
8
8
8
8-10
8-10
8-10
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 : Place the dumbbells on your shoulders, similar to a front squat (imagine doing a hammer curl, then
raising the DB to your shoulders). Start your set by holding the mid-range position for the prescribed duration.
Then, immediately perform your 8-10 reps. This week, the hold is 25 seconds long.
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.
B. DB single arm press*
D2. Barbell curl
Sets
3
Tempo/Method
Iso contrast
Sets
3
Tempo/Method
Iso pre-fatigue
REPS
10/arm
REST PERIOD
2-3 MIN
REPS
Hold + 8-10
REST PERIOD
2-3 MIN
SET
1
2
3
4
5
6
REPS
8
8
8
10
10
10
RPE
5
6
7
8
8-9
8-9
7
8
9
WEIGHT
SET
1
2
3
4
5
REPS
8
8
8-10
8-10
8-10
RPE
5
7
8
8-9
9-10
6
7
8
9
WEIGHT
Notes : Hold one DB in each hand, with the upper arm parallel to the floor, and the forearm perpendicular
(hand will be around nose-level). While keep the right arm in that position, perform 5 reps with the left arm.
Then while keeping the left arm in the 90 deg position, perform 5 reps with the right arm, go back to the right
arm at 90 deg and perform 5 more reps with the left arm and finish with 5 reps with the right arm with the left
at 90 degrees.
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. Bent over row OR bent over DB rear delts*
Sets
3
Tempo/Method
Iso pre-fatigue
REPS
Hold + 8-10
REST PERIOD
2-3 MIN
SET
1
2
3
4
5
6
REPS
8
8
8
8-10
8-10
8-10
RPE
5
6
7
8
8-9
8-9
7
8
9
WEIGHT
Notes : Your choice of exercise depends on the weight of the DBs that you have available. If you
have DBs that are heavy enough to make the row challenging, use the row. Otherwise use the rear
delt raises. Start your set by holding the mid-range position for the prescribed duration. Then,
immediately perform your 8-10 reps. This week, the hold is 25 seconds long.
/ Beat The Apocalypse Bodyweight + Moderate DBs
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
D. Single leg Romanian deadlift
Sets
3
Tempo/Method
Tempo contrast
Sets
3
Tempo/Method
3030
REPS
12
REST PERIOD
2-3 MIN
REPS
14/leg
REST PERIOD
2-3 MIN
SET
1
2
3
4
5
6
REPS
12
12
12
12
12
12
RPE
5
6
7
8
8-9
8-9
7
8
9
WEIGHT
SET
1
2
3
4
5
REPS
10
10
14
14
14
RPE
5
6
8
8
8-9
6
7
8
9
WEIGHT
Notes : Elevate the rear foot. And hold the DBs either to you side (easier) or to your shoulders
(harder). Alternate between slow (5 seconds down, 3 seconds up) and normal (2010) reps. Two
slow reps/two fast reps/two slow reps/two fast reps/two slow reps/two fast reps. Try to use the
same weight as last week.
Notes : The number of reps will increase weekly. The goal is to, at least, maintain the same
weight.
B. DB shoulder press
E. DB hammer curl and press
Sets
3
Tempo/Method
Tempo contrast
Sets
3
Tempo/Method
Normal
REPS
12
REST PERIOD
2-3 MIN
REPS
12
REST PERIOD
2-3 MIN
SET
1
2
3
4
REPS
12
12
12
12
12
RPE
5
6
7
8
8-9
5
SET
1
2
3
4
12
REPS
10
10
12
12
12
8-9
RPE
5
6
8
8
8-9
6
7
8
9
WEIGHT
5
6
7
8
9
WEIGHT
Notes : Alternate between slow (5 seconds down, 3 seconds up) and normal (2010) reps. Two
slow reps/two fast reps/two slow reps/two fast reps/two slow reps/two fast reps.
Notes : Perform a hammer curl until the weight is close to touching your shoulder. From there,
press it over head. The number of reps will increase weekly. The goal is to, at least, maintain the
same weight.
C. Skier row
Sets
3
Tempo/Method
Tempo contrast
REPS
12
REST PERIOD
2-3 MIN
SET
1
2
3
4
REPS
12
12
12
12
12
12
RPE
5
6
7
8
8-9
8-9
5
6
7
8
9
WEIGHT
Notes : In a skier row, hold a DB in each hand and bent forward until your torso is parallel to the floor (you
can rest your head to a support). At the start, the arms are hanging straight toward the floor (perpendicular to
the floor). Bring the DBs toward your hips, while keeping the arms extended, then lower them back down the
same way. Alternate between slow (5 seconds down, 3 seconds up) and normal (2010) reps. Two slow reps/two
fast reps/two slow reps/two fast reps/two slow reps/two fast reps.
/ Beat The Apocalypse Bodyweight + Moderate DBs
22
SAT U R DAY – AS S I STA N C E
A1. DB lateral raise
B2. Lying DB triceps extension
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. Once you reach failure, rest 15 sec and get as
many extra reps as possible. Rest another 15 sec, perform as many extra reps as you can
Notes : Take every work set to complete failure. Once you reach failure, rest 15 sec and get as
many extra reps as possible. Rest another 15 sec, perform as many extra reps as you can
A2. Chest-supported DB rear delts
C. Split squat
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
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. Once you reach failure, rest 15 sec and get as
many extra reps as possible. Rest another 15 sec, perform 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 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 + 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. Once you reach failure, rest 15 sec and get as
many extra reps as possible. Rest another 15 sec, perform as many extra reps as you can
/ Beat The Apocalypse Bodyweight + Moderate DBs
23
WEEK 4
BEAT THE APOCALYPSE – BLOCK 2 – INTENSIFICATION - WEEK 4
/ Beat The Apocalypse Bodyweight + Moderate DBs
24
M O N DAY – E C C E N T R I C E M P H AS I S
A. DB front squat
D1. Push-ups
Sets
3
Tempo/Method
Slow eccentric
Sets
3
Tempo/Method
Tempo contrast
REPS
6
REST PERIOD
2-3 MIN
REPS
Max (see note)
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 eccentric in 6 seconds. The number of reps will increase from week to week.
Try to, at least, maintain the same weight.
Notes : Here you alternate between three slow reps (6 sec eccentric) and 3 fast reps. And you
keep going like that until you reach failure (3 slow/3 fast/3 slow/3 fast/etc.)
B. Arnold press
D2. DB curl (both arms, same time)
Sets
3
Tempo/Method
Slow eccentric
Sets
3
Tempo/Method
Tempo contrast
REPS
6
REST PERIOD
2-3 MIN
REPS
12
REST PERIOD
2 MIN
SET
1
2
3
4
REPS
6
6
4
6
6
RPE
5
6
7
8
8-9
5
SET
1
2
3
6
REPS
12
12
12
12
12
8-9
RPE
5
7
8
8-9
9-10
6
7
8
9
WEIGHT
4
5
6
7
8
9
WEIGHT
Notes : Perform the eccentric in 6 seconds. The number of reps will increase from week to week.
Try to, at least, maintain the same weight.
Notes : Here you alternate between three slow reps (6 sec eccentric) and 3 fast reps, you do that
twice in your set (total of 12 reps)
C. Chin-ups, shoulder width
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 eccentric in 6 seconds. The number of reps will increase from week to week.
Add weight if you can, use resistance for help if you need them. Try to, at least, maintain the same
resistance.
/ Beat The Apocalypse Bodyweight + Moderate DBs
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. DB front squat
D1. Push-ups
Sets
3
Tempo/Method
Stato-dynamic
Sets
3
Tempo/Method
Stato-dynamic
REPS
9
REST PERIOD
2-3 MIN
REPS
Max (see note)
REST PERIOD
30-45 SEC
SET
1
2
3
4
5
REPS
6
6
9
9
9
RPE
5
6
8
8-9
8-9
6
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 : Hold the mid-range 10 seconds, perform 3 reps, hold the bottom 1/3rd 10 seconds,
perform 3 reps, hold the top 1/3rd 10 seconds, perform 3 reps.
Notes : On each rep you perform three, 3 seconds pauses during the eccentric. Top 1/3rd, midrange, bottom position. Shoot for the max reps you can perform.
B. DB shoulder press
D2. DB reverse curl
Sets
3
Tempo/Method
Stato-dynamic
Sets
3
Tempo/Method
Stato-dynamic
REPS
9
REST PERIOD
2-3 MIN
REPS
12
REST PERIOD
2 MIN
SET
1
2
3
4
5
REPS
6
6
9
9
9
RPE
5
6
8
8-9
8-9
6
7
8
9
WEIGHT
SET
1
2
3
4
5
REPS
12
12
12
12
12
RPE
5
7
8
8-9
9-10
6
7
8
9
WEIGHT
Notes : Hold the mid-range 10 seconds, perform 3 reps, hold the bottom 1/3rd 10 seconds,
perform 3 reps, hold the top 1/3rd 10 seconds, perform 3 reps.
Notes : On each rep you perform two, 3 seconds pauses during the eccentric. Top 1/3rd, midrange. The reps will decrease from week to week so use more weight.
C. Bent over DB row
Sets
3
Tempo/Method
Stato-dynamic
REPS
9
REST PERIOD
2-3 MIN
SET
1
2
3
REPS
6
6
9
9
9
RPE
5
6
8
8-9
8-9
4
5
6
7
8
9
WEIGHT
Notes : Hold the peak contraction 10 seconds, perform 3 reps, hold the peak contraction 110
seconds, perform 3 reps, hold the peak contraction 10 seconds, perform 3 reps.
/ Beat The Apocalypse Bodyweight + Moderate DBs
26
F R I DAY – C O N C E N T R I C E M P H AS I S
A. Walking lunges
C. Three positions rear delts raise
Sets
3
Tempo/Method
Normal
Sets
3
Tempo/Method
Normal
REPS
8-10/leg
REST PERIOD
2-3 MIN
REPS
8-10+max+max
REST PERIOD
2-3 MIN
SET
1
2
3
4
5
REPS
8
8
8-10
8-10
8-10
REPS
RPE
5
6
8
8-9
8-9
RPE
6
7
8
9
WEIGHT
SET
1
2
3
4
5
8
8
8++
8++
8++
5
6
9-10
9-10
9-10
6
7
8
9
WEIGHT
Notes :
Notes : Set up to perform bent over lateral raises. Perform 8-10 reps close to failure in the Y
position. Rest 10 sec and with the same weight perform as many reps as you can in the T position
with the palms facing down. Rest 10 sec and with the same weight perform as many reps as you
can in the T position with the thumb facing to the floor.
B. Floor DB extension/press combo
D. Three positions lateral raise row
Sets
3
Tempo/Method
4010
Sets
3
Tempo/Method
Normal
REPS
8-10
REST PERIOD
2-3 MIN
REPS
8-10+max+max
REST PERIOD
2-3 MIN
SET
1
2
3
4
5
REPS
8
8
8-10
8-10
8-10
REPS
RPE
5
6
8
8-9
8-9
RPE
6
7
8
9
WEIGHT
SET
1
2
3
4
5
8
8
8++
8++
8++
5
6
9-10
9-10
9-10
6
7
8
9
WEIGHT
Notes : Lie down on the floor. Perform the eccentric as a lying DB triceps extension. At the end of
the eccentric, bring the elbows to the floor and do the concentric as a press.
/ Beat The Apocalypse Bodyweight + Moderate DBs
Notes : Do 8-10 lateral raises. Rest 10 seconds and perform as many DB front raises a possible
with the same weight. Rest 10 seconds and perform as many half lateral raises as you can with
the same weight.
27
SAT U R DAY – AS S I STA N C E
A1. Supinated DB shoulder press
B2. Lying triceps extension
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. Body weight squat suicide
Sets
2*
Tempo/Method
Normal
Sets
2*
Tempo/Method
Normal
REPS
8-10
REST PERIOD
90 SEC
REPS
Hold + max
REST PERIOD
120 SEC
SET
1
2
3
4
REPS
8
8
8-10
8-10
REPS
8
8
Max
Max
RPE
6
7
10
10
RPE
--
--
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 : Do wall sits (back to the wall, holding the 90 deg position) for 60 seconds. Use a weight
that will make 60 seconds really hard. Rest 10 seconds and then perform as many body weight
squats as you can. On the warm-ups just do bodyweight squats.
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 Bodyweight + Moderate DBs
28
WEEK 5
BEAT THE APOCALYPSE – BLOCK 2 – INTENSIFICATION - WEEK 5
/ Beat The Apocalypse Bodyweight + Moderate DBs
29
M O N DAY – E C C E N T R I C E M P H AS I S
A. DB front squat
D1. Push-ups
Sets
3
Tempo/Method
Slow eccentric
Sets
3
Tempo/Method
Tempo contrast
REPS
7
REST PERIOD
2-3 MIN
REPS
Max (see note)
REST PERIOD
30-45 SEC
SET
1
2
3
4
5
6
REPS
6
6
4
7
7
7
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 eccentric in 6 seconds. The number of reps will increase from week to week.
Try to, at least, maintain the same weight.
Notes : Here you alternate between three slow reps (6 sec eccentric) and 3 fast reps. And you
keep going like that until you reach failure (3 slow/3 fast/3 slow/3 fast/etc.)
B. Arnold press
D2. DB curl (both arms, same time)
Sets
3
Tempo/Method
Slow eccentric
Sets
3
Tempo/Method
Tempo contrast
REPS
7
REST PERIOD
2-3 MIN
REPS
12
REST PERIOD
2 MIN
SET
1
2
3
4
REPS
6
6
4
7
7
RPE
5
6
7
8
8-9
5
SET
1
2
3
7
REPS
12
12
12
12
12
8-9
RPE
5
7
8
8-9
9-10
6
7
8
9
WEIGHT
4
5
6
7
8
9
WEIGHT
Notes : Perform the eccentric in 6 seconds. The number of reps will increase from week to week.
Try to, at least, maintain the same weight.
Notes : Here you alternate between three slow reps (6 sec eccentric) and 3 fast reps, you do that
twice in your set (total of 12 reps)
C. Chin-ups, shoulder width
Sets
3
Tempo/Method
Slow eccentric
REPS
7
REST PERIOD
2-3 MIN
SET
1
2
3
4
REPS
6
6
4
7
7
7
RPE
5
6
7
8
8-9
8-9
5
6
7
8
9
WEIGHT
Notes : Perform the eccentric in 6 seconds. The number of reps will increase from week to week.
Add weight if you can, use resistance for help if you need them. Try to, at least, maintain the same
resistance.
/ Beat The Apocalypse Bodyweight + Moderate DBs
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. DB front squat
D1. Push-ups
Sets
4
Tempo/Method
Stato-dynamic
Sets
3
Tempo/Method
Stato-dynamic
REPS
9
REST PERIOD
2-3 MIN
REPS
Max (see note)
REST PERIOD
30-45 SEC
SET
1
2
3
4
5
6
REPS
6
6
9
9
9
9
RPE
5
6
8
8-9
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 : Hold the mid-range 10 seconds, perform 3 reps, hold the bottom 1/3rd 10 seconds,
perform 3 reps, hold the top 1/3rd 10 seconds, perform 3 reps.
Notes : On each rep you perform three, 3 seconds pauses during the eccentric. Top 1/3rd, midrange, bottom position. Shoot for the max reps you can perform.
B. DB shoulder press
D2. DB reverse curl
Sets
4
Tempo/Method
Stato-dynamic
Sets
3
Tempo/Method
Stato-dynamic
REPS
9
REST PERIOD
2-3 MIN
REPS
12
REST PERIOD
2 MIN
SET
1
2
3
4
5
6
REPS
6
6
9
9
9
9
RPE
5
6
8
8-9
8-9
8-9
7
8
9
WEIGHT
SET
1
2
3
4
5
REPS
12
12
12
12
12
RPE
5
7
8
8-9
9-10
6
7
8
9
WEIGHT
Notes : Hold the mid-range 10 seconds, perform 3 reps, hold the bottom 1/3rd 10 seconds,
perform 3 reps, hold the top 1/3rd 10 seconds, perform 3 reps.
Notes : On each rep you perform two, 3 seconds pauses during the eccentric. Top 1/3rd, midrange. The reps will decrease from week to week so use more weight.
C. Bent over DB row
Sets
4
Tempo/Method
Stato-dynamic
REPS
9
REST PERIOD
2-3 MIN
SET
1
2
3
REPS
6
6
9
9
9
9
RPE
5
6
8
8-9
8-9
8-9
4
5
6
7
8
9
WEIGHT
Notes : Hold the peak contraction 10 seconds, perform 3 reps, hold the peak contraction 110
seconds, perform 3 reps, hold the peak contraction 10 seconds, perform 3 reps.
/ Beat The Apocalypse Bodyweight + Moderate DBs
31
F R I DAY – C O N C E N T R I C E M P H AS I S
A. Walking lunges
C. Three positions rear delts raise
Sets
4
Tempo/Method
Normal
Sets
4
Tempo/Method
Normal
REPS
8-10/leg
REST PERIOD
2-3 MIN
REPS
8-10+max+max
REST PERIOD
2-3 MIN
SET
1
2
3
4
5
6
REPS
8
8
8-10
8-10
8-10
8-10
REPS
RPE
5
6
8
8-9
8-9
8-9
RPE
7
8
9
WEIGHT
SET
1
2
3
4
5
6
8
8
8++
8++
8++
8++
5
6
9-10
9-10
9-10
9-10
7
8
9
WEIGHT
Notes :
Notes : Set up to perform bent over lateral raises.Perform 8-10 reps close to failure in the Y
position. Rest 10 sec and with the same weight perform as many reps as you can in the T position
with the palms facing down. Rest 10 sec and with the same weight perform as many reps as you
can in the T position with the thumb facing to the floor.
B. Floor DB extension/press combo
D. Three positions lateral raise row
Sets
4
Tempo/Method
4010
Sets
4
Tempo/Method
Normal
REPS
8-10
REST PERIOD
2-3 MIN
REPS
8-10+max+max
REST PERIOD
2-3 MIN
SET
1
2
3
4
5
6
REPS
8
8
8-10
8-10
8-10
8-10
REPS
RPE
5
6
8
8-9
8-9
8-9
RPE
7
8
9
WEIGHT
SET
1
2
3
4
5
6
8
8
8++
8++
8++
8++
5
6
9-10
9-10
9-10
9-10
7
8
9
WEIGHT
Notes : Lie down on the floor. Perform the eccentric as a lying DB triceps extension. At the end of
the eccentric, bring the elbows to the floor and do the concentric as a press.
/ Beat The Apocalypse Bodyweight + Moderate DBs
Notes :Do 8-10 lateral raises. Rest 10 seconds and perform as many DB front raises a possible
with the same weight. Rest 10 seconds and perform as many half lateral raises as you can with
the same weight.
32
SAT U R DAY – AS S I STA N C E
A1. Supinated DB shoulder press
B2. Lying triceps extension
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. After failure, rest 15 seconds and perform as
many extra reps as possible.
Notes : Take every work set to complete failure. After failure, rest 15 seconds and perform as
many extra reps as possible.
A2. Chest-supported DB rear delts
C. Body weight squat suicide
Sets
2*
Tempo/Method
Normal
Sets
2*
Tempo/Method
Normal
REPS
8-10 + RP
REST PERIOD
90 SEC
REPS
Hold +max+max
REST PERIOD
120 SEC
SET
1
2
3
4
REPS
8
8
8-10
8-10
REPS
8
8
Max
Max
RPE
6
7
10
10
RPE
--
--
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. After failure, rest 15 seconds and perform as
many extra reps as possible.
Notes : Do wall sits (back to the wall, holding the 90 deg position) for 60 seconds. Use a weight
that will make 60 seconds really hard. Rest 10 seconds and then perform as many body weight
squats as you can. Rest 15 seconds and get as many extra squats as you can. On the warm-ups
just do bodyweight squats.
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. After failure, rest 15 seconds and perform as
many extra reps as possible.
/ Beat The Apocalypse Bodyweight + Moderate DBs
33
WEEK 6
BEAT THE APOCALYPSE – BLOCK 2 – INTENSIFICATION - WEEK 6
/ Beat The Apocalypse Bodyweight + Moderate DBs
34
M O N DAY – E C C E N T R I C E M P H AS I S
A. DB front squat
D1. Push-ups
Sets
3
Tempo/Method
Slow eccentric
Sets
3
Tempo/Method
Tempo contrast
REPS
8
REST PERIOD
2-3 MIN
REPS
Max (see note)
REST PERIOD
30-45 SEC
SET
1
2
3
4
5
6
REPS
6
6
4
8
8
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 : Perform the eccentric in 6 seconds. The number of reps will increase from week to week.
Try to, at least, maintain the same weight.
Notes : Here you alternate between three slow reps (6 sec eccentric) and 3 fast reps. And you
keep going like that until you reach failure (3 slow/3 fast/3 slow/3 fast/etc.)
B. Arnold press
D2. DB curl (both arms, same time)
Sets
3
Tempo/Method
Slow eccentric
Sets
3
Tempo/Method
Tempo contrast
REPS
8
REST PERIOD
2-3 MIN
REPS
12
REST PERIOD
2 MIN
SET
1
2
3
4
REPS
6
6
4
8
8
RPE
5
6
7
8
8-9
5
SET
1
2
3
8
REPS
12
12
12
12
12
8-9
RPE
5
7
8
8-9
9-10
6
7
8
9
WEIGHT
4
5
6
7
8
9
WEIGHT
Notes : Perform the eccentric in 6 seconds. The number of reps will increase from week to week.
Try to, at least, maintain the same weight.
Notes : Here you alternate between three slow reps (6 sec eccentric) and 3 fast reps, you do that
twice in your set (total of 12 reps)
C. Chin-ups, shoulder width
Sets
3
Tempo/Method
Slow eccentric
REPS
8
REST PERIOD
2-3 MIN
SET
1
2
3
4
REPS
6
6
4
8
8
8
RPE
5
6
7
8
8-9
8-9
5
6
7
8
9
WEIGHT
Notes : Perform the eccentric in 6 seconds. The number of reps will increase from week to week.
Add weight if you can, use resistance for help if you need them. Try to, at least, maintain the same
resistance.
/ Beat The Apocalypse Bodyweight + Moderate DBs
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. DB front squat
C. Bent over DB row
Sets
5
Tempo/Method
Stato-dynamic
Sets
5
Tempo/Method
Stato-dynamic
REPS
9
REST PERIOD
2-3 MIN
REPS
9
REST PERIOD
2-3 MIN
SET
1
2
3
REPS
6
6
9
9
9
9
9
REPS
6
6
9
9
9
9
9
RPE
5
6
8
8-9
8-9
8-9
8-9
RPE
5
6
8
8-9
8-9
8-9
8-9
4
5
6
7
8
9
WEIGHT
SET
1
2
3
4
5
6
7
8
9
WEIGHT
Notes : Hold the mid-range 10 seconds, perform 3 reps, hold the bottom 1/3rd 10 seconds,
perform 3 reps, hold the top 1/3rd 10 seconds, perform 3 reps.
Notes : Hold the peak contraction 10 seconds, perform 3 reps, hold the peak contraction 110
seconds, perform 3 reps, hold the peak contraction 10 seconds, perform 3 reps.
B. DB shoulder press
Sets
5
Tempo/Method
Stato-dynamic
REPS
9
REST PERIOD
2-3 MIN
SET
1
2
3
REPS
6
6
9
9
9
9
9
RPE
5
6
8
8-9
8-9
8-9
8-9
4
5
6
7
8
9
WEIGHT
Notes : Hold the mid-range 10 seconds, perform 3 reps, hold the bottom 1/3rd 10 seconds,
perform 3 reps, hold the top 1/3rd 10 seconds, perform 3 reps.
/ Beat The Apocalypse Bodyweight + Moderate DBs
36
F R I DAY – C O N C E N T R I C E M P H AS I S
A. Walking lunges
C. Three positions rear delts raise
Sets
4
Tempo/Method
Normal
Sets
4
Tempo/Method
Normal
REPS
8-10/leg
REST PERIOD
2-3 MIN
REPS
8-10+max+max
REST PERIOD
2-3 MIN
SET
1
2
3
4
5
6
7
REPS
8
8
8-10
8-10
8-10
8-10
8-10
REPS
RPE
5
6
8
8-9
8-9
8-9
8-9
RPE
8
9
WEIGHT
SET
1
2
3
4
5
6
7
8
8
8++
8++
8++
8++
8++
5
6
9-10
9-10
9-10
9-10
9-10
8
9
WEIGHT
Notes :
Notes : Set up to perform bent over lateral raises.Perform 8-10 reps close to failure in the Y
position. Rest 10 sec and with the same weight perform as many reps as you can in the T position
with the palms facing down. Rest 10 sec and with the same weight perform as many reps as you
can in the T position with the thumb facing to the floor.
B. Floor DB extension/press combo
D. Three positions lateral raise row
Sets
4
Tempo/Method
4010
Sets
4
Tempo/Method
Normal
REPS
8-10
REST PERIOD
2-3 MIN
REPS
8-10+max+max
REST PERIOD
2-3 MIN
SET
1
2
3
4
5
6
7
REPS
8
8
8-10
8-10
8-10
8-10
8-10
REPS
RPE
5
6
8
8-9
8-9
8-9
8-9
RPE
8
9
WEIGHT
SET
1
2
3
4
5
6
7
8
8
8++
8++
8++
8++
8++
5
6
9-10
9-10
9-10
9-10
9-10
8
9
WEIGHT
Notes : Lie down on the floor. Perform the eccentric as a lying DB triceps extension. At the end of
the eccentric, bring the elbows to the floor and do the concentric as a press.
/ Beat The Apocalypse Bodyweight + Moderate DBs
Notes :Do 8-10 lateral raises. Rest 10 seconds and perform as many DB front raises a possible
with the same weight. Rest 10 seconds and perform as many half lateral raises as you can with
the same weight.
37
SAT U R DAY – AS S I STA N C E
A1. Supinated DB shoulder press
B2. Lying triceps extension
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. After failure, rest 15 seconds and perform as
many extra reps as possible, rest another 15 sec and get as many extra reps as you can.
Notes : Take every work set to complete failure. After failure, rest 15 seconds and perform as
many extra reps as possible, rest another 15 sec and get as many extra reps as you can.
A2. Chest-supported DB rear delts
C. Body weight squat suicide
Sets
2*
Tempo/Method
Normal
Sets
2*
Tempo/Method
Normal
REPS
8-10 + RP + RP
REST PERIOD
90 SEC
REPS
Hold +max+max
REST PERIOD
120 SEC
SET
1
2
3
4
REPS
8
8
8-10
8-10
REPS
8
8
Max
Max
RPE
6
7
10
10
RPE
--
--
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. After failure, rest 15 seconds and perform as
many extra reps as possible, rest another 15 sec and get as many extra reps as you can.
Notes : Do wall sits (back to the wall, holding the 90 deg position) for 60 seconds. Use a weight
that will make 60 seconds really hard. Rest 10 seconds and then perform as many body weight
squats as you can. Rest 15 seconds and get as many extra squats as you can. On the warm-ups
just do bodyweight squats.
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. After failure, rest 15 seconds and perform as
many extra reps as possible, rest another 15 sec and get as many extra reps as you can.
/ Beat The Apocalypse Bodyweight + Moderate DBs
38