Unleash your strength with the AP STRONG program, a dynamic 6-week journey designed for dedicated lifters. Train six days a week with a focus on compound movements like deadlifts and bench presses, complemented by targeted exercises for your back and arms. This program emphasizes progressive overload to build muscle and enhance your overall power. Get ready to transform your physique and elevate your performance in the gym!

GMFB
Add .5 rpe every week starting at rpe 7 for accessories and slowly work to 1rm on main lifts decreasing reps adding sets for power days. 
First strength day 

Squat 2x per week
Bench 2x per week
Deadlift OR clean 1x per week
Military/push press 1x per week

3 days on one day off- (rest after day 3 and 6)

RPE cap the main lifts based off that week. For example, if week one calls for for 7, and the main lift is rpe 8 or 9 on the first set, lower the weight to find the appropriate RPE for lot the following set

AP STRONG

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Deadlift (Barbell)

Barbell Row

Pull-Up (Bodyweight)

Seated Row (Cable)

High Row

Lat Pulldown

Standing Pullover (Cable)

Chin-Up (Bodyweight)

Bicep Curl (Barbell)

Bicep Curl (Cable)

Hammer Curl

Back biceps 

Bench Press (Barbell)

Bench Press (Close Grip)

Incline Bench Press (Smith Machine)

Dip (Bodyweight)

Chest Fly (Cable)

Lying Tricep Extension (Barbell)

Reverse Single Arm Tricep Extension

Chest Press (Machine)

Chest Triceps SEXY

Calf Raise (Bodyweight)

Squat (Barbell)

Front Squat (Barbell)

Lunge (Dumbbell)

Romanian Deadlift (Barbell)

Single Leg Deadlift

Hanging Leg Raise

Cable Crunch

Legs Abs SEXY

Zercher Squat (Barbell)

Hang Clean

Bulgarian Split Squat (Dumbbell)

Standing Calf Raise

Single-Leg Leg Curl

Legs Abs STRONG

Bench Press (Paused)

JM Press

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Chest Triceps STRONG

Push Press (Barbell)

Military Press (Barbell)

Lateral Raise (Dumbbell)

Lateral Raise (Cable)

Shrug (Barbell)

Face Pull

Banded Pull Apart

Cable y Raise

Bicep Curl (Dumbbell)

Shoulders and biceps 

Rear Delt Fly (Cable)

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