Apache

Power Upper 
Power Lower
Hypertrophy Upper
Hypertrophy Lower
Weak Points Work

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Lat Pulldown

Overhead Press (Dumbbell)

Bent Over Row (Barbell)

JM Press (Smith Machine)

Face Pull

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Front Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Hanging Leg Raise

Incline Bench Press (Dumbbell)

Lat Pulldown (Close Grip)

Arnold Press

Seated Row (Cable)

Lateral Raise (Dumbbell)

Lat Pulldown (Single Arm)

Hack Squat

Leg Press (45 Degrees)

Seated Hamstring Curl

Leg Extension

Glute Bridge (Barbell)

Seated Calf Raise

Bench Press (Paused)

Snatch Deadlift

Single Arm Row (Dumbbell)

Pull-Up (Assisted)

Rear Delt Fly (Cable)

Overhead Press (Barbell)

Chest Supported Row (Machine)

Incline Bench Press (Barbell)

T-Bar Row

Close Grip Bench Press (Smith Machine)

Incline Y Lateral Raise

Deadlift (Barbell)

Sumo Deadlift (Barbell)

Step-Up (Weighted)

Knee Raise (Captain's Chair)

Bench Press (Dumbbell)

Chest Supported Row (Dumbbell)

Shoulder Press (Machine)

Lateral Raise (Cable)

Narrow Push Up

Squat (Smith Machine)

Lying Hamstring Curl

Goblet Squat

Hip Thrust (Barbell)

Standing Calf Raise

Bench Press (Close Grip)

Trap Bar Deadlift

Meadow Row

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