AP STRONG v2 5day best

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

Pick your rep range for accessories but keep it consistent, recommend 5-15 reps, do what’s right for you. If something is rpe 9.5 or above, feel free to do a dropset or “bicep marathon”

Rest after day 3 and day 5

Skipping day 5 for running, biking, boxing, basketball, or any other cardio is acceptable if the joints need a break

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Week 1

Week 2

Week 3

Week 4

Week 5

Bench Press (Barbell)

Bench Press (Paused)

Incline Bench Press (Smith Machine)

Bench Press (Close Grip)

Chest Fly (Cable)

JM Press

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Chest Triceps

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 

Dip (Bodyweight)

Lying Tricep Extension (Barbell)

Reverse Single Arm Tricep Extension

Abs Crunch (Weighted)

Cable Crunch

Standing Calf Raise

Chest Triceps Abs calves

Calf Raise (Bodyweight)

Clean and Press

Romanian Deadlift (Barbell)

Shrug (Barbell)

Bulgarian Split Squat (Dumbbell)

Lateral Raise (Dumbbell)

Seated Dumbbell Curl

Legs shoulders biceps abs back

Seated Military Press (Smith Machine)

Lateral Raise (Cable)

Squat (Barbell)

Front Squat (Barbell)

Hanging Leg Raise

Single-Leg Leg Curl

Shoulders legs abs 

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