AP STRONG V3

Get strong!!! Build muscle!!!
Everything RPE 8-9 last week failure rest after leg day

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Week 1

Week 2

Week 3

Week 4

Week 5

First exercise deadlift, controlled  reps of 5-10, high volume and big weights!

Deadlift (Barbell)

Pull-Up (Bodyweight)

High Row

Standing Pullover (Cable)

Chin-Up (Bodyweight)

Bicep Curl (Barbell)

Bayesian Curl

Cardio

Pull day (Deadlift)

Seated Calf Raise

Squat (Barbell)

Front Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Single-Leg Leg Curl

Hanging Leg Raise

Ab Wheel

Lag day (Squat)

Bench Press (Barbell)

Band Pull Apart

Bench Press (Close Grip)

Overhead Press (Barbell)

Chest Fly (Cable)

Lateral Raise (Cable)

Skull Crusher (Barbell)

Tricep Pushdown (Cable)

Push day (Benchpress)

Incline Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Press (Machine)

Dip (Bodyweight)

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Cable)

Single Arm Tricep Extension (Cable)

Cable Crunch

Sit Up

Push Day (incline barbell)

Barbell Row

Lat Pulldown

Seated Row (Cable)

Incline Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Hammer Curl

Pull Day (barbell row)

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