Unleash your inner beast with the Total APE program, a comprehensive 4-week training plan designed for serious lifters. Committing to four days a week, you'll tackle a variety of compound and isolation exercises, including barbell squats, bent-over rows, and lunges, all aimed at building strength and muscle across your entire body. This program emphasizes proper form and intensity, ensuring you push your limits while minimizing injury risk. Get ready to elevate your training and achieve the results you've been striving for!

Unleash your inner beast with a program designed to forge a savage physique. Utilize a unique split that will take your physique to the next level.

total APE

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Bent Over Row (Barbell)

Lunge (Dumbbell)

Pull-Up (Bodyweight)

Bicep Curl (Barbell)

Preacher Curl (EZ Bar)

Ab Wheel

Leg Press

Lat Pulldown

Seated Row (Cable)

Incline Curl (Dumbbell)

Hanging Toes To Bar

Prowler Push

Bench Press (Dumbbell)

Romanian Deadlift (Dumbbell)

Incline Bench Press (Dumbbell)

Rear Delt Fly (Machine)

Tricep Rope Push Down (Cable)

Farmer's Walk (Weighted)

Deadlift (Barbell)

Leg Curl

Seated Shoulder Press (Dumbbell)

Chest Fly (Cable)

Lateral Raise (Cable)

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