Apex Performance Training LLC – Performance Training Program (In-Class)
Welcome to the first week of our 12 week powerlifting program. Last week we went over the technique and the structure of the workouts we are going to have.
The main goal of this program is to increase strength slowly while still building muscle with our hypertrophy sets.
Recovery is very important. You SHOULD NOT feel like you exhausted all your energy during the workout. I want you feeling good, not sore, and ready for the next day.
We offer nutritional guidance here at Apex, but if I have to leave one piece of advice, make sure you are eating .75 to 1 gram of protein per pound of bodyweight. That will ensure you build or keep your muscle throughout the program. Good Luck
Strength
Comp Squat (1×6 @RPE 6, Then 3×6 -10%)
High Bar or Low Bar
A) 1 set, 6 reps @RPE 6
B) 3 sets, 6 reps @-10% of top set.
*Score is top set*
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Superset A.
Bulgarian Split Squat (3×8/8)
3 sets, 8 reps each side
@RPE 8-9
Use 2 dumbbells.
Romanian DeadLift (RDL) (3×15)
3 sets, 15 reps
@RPE 8-9
Use 2 dumbbells.
Superset B.
Ab-Wheel Rollout (4×6-8)
4 sets, 6-8 reps (pause at the bottom)
@RPE 7
Spanish Squat (4×15)
4 sets, 15 reps
@RPE 8
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