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Apex Predator by LeiMand
by Joseph B.
22 athletes joined
Program Description
Build size and strength using a hybrid of hypertrophy and powerlifting principles. A combination of multiple ideologies, including PHAT and 5/3/1, are intertwined to create a well-rounded program. This PPLUL split with 5 workouts per week as, below: Push - Day 1 Pull- Day 2 Legs - Day 3 Rest Day Upper Body- Day 4 Lower Body - Day 5 Rest Day The program is designed to be run and recycled as either a 3 or 4 week program, as detailed in the Guidelines below. *Guidelines* 1) Input a conservative 1 RM at the start of the program. This allows for progression and for multiple potential program cycles. Additionally, form is key, and an appropriate 1 RM is paramount. 2) While designed as a “4 week program,” the 4th week is an optional deload week. If you do not feel you have accumulated an excessive amount of fatigue and/or strain/injury, the program can be considered a 3 week program that can then be restarted from the beginning at the end of the 3rd week. 3) This program is meant to be re-cycled. As mentioned above, when rerunning the program (either at the end of the 3rd week, or 4th week if deloading), you will add 5-10 lbs (2.5-5 kg) to your Bench Press and Overhead Press 1 RM, and 10-20 lbs (5-10 kg) to your Squat and Deadlift 1 RM. Simply start the program over, input these new 1 RMs and go from there. 4) Hypertrophy work can be added to the end of the push and pull days(or elsewhere) as you see fit, particularly bicep and tricep work, if you do not feel there is enough. Additionally, core work should be added at user discretion. 5) Aside from the core compound lifts (Squat, Deadlift, Bench, Overhead Press), exercises can be substituted out for similar movement patterns/exercises at the user’s discretion. This can be done weekly, or on a workout to workout basis if variety is wanted.
Program Overview
Level
Intermediate
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jan 18, 2024 03:07
Last Edited
Jun 07, 2024 09:16
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Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@8.5
2
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8.5
3
Cable Crossover
1 Set
1 Set
8-12 Reps
8-12 Reps
@8.5
@8.5
4
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8.5
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8.5
7
Dip (Weighted)
2 Sets
5-8 Reps
@9.5
Day 2
1
Wide Grip Pull-Up
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8.5
@8.5
2
Pendlay Row
3 Sets
6-10 Reps
@8.5
3
Shrug (Barbell)
2 Sets
6-10 Reps
@8.5
4
Bent Over Row (Dumbbell)
2 Sets
8-12 Reps
@8.5
5
Bicep Curl (EZ Bar)
3 Sets
5-8 Reps
@9.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
80%
85%
2
Deadlift (Barbell)
3 Sets
6-10 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
@8.5
4
Stiff Leg Deadlift
3 Sets
8-12 Reps
@8.5
5
Barbell Calf Raise (plates under feet)
3 Sets
8-12 Reps
@8.5
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
80%
85%
2
Wide Grip Pull-Up
3 Sets
6-10 Reps
@8.5
3
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@8.5
4
Bent Over Row (Dumbbell)
2 Sets
6-10 Reps
@8.5
5
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
80%
85%
6
Hammer Curl
3 Sets
8-12 Reps
@7.5
7
Skull Crusher
3 Sets
8-12 Reps
@7.5
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
80%
85%
2
Squat (Barbell)
3 Sets
6-10 Reps
@8.5
3
Leg Curl
3 Sets
6-10 Reps
@8.5
4
Front Squat (Barbell)
3 Sets
8-12 Reps
@8.5
5
Barbell Calf Raise (plates under feet)
3 Sets
8-12 Reps
@8.5
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@8.5
2
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8.5
3
Cable Crossover
1 Set
1 Set
8-12 Reps
8-12 Reps
@8.5
@8.5
4
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8.5
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8.5
7
Dip (Weighted)
2 Sets
5-8 Reps
@9.5
Day 2
1
Wide Grip Pull-Up
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8.5
@8.5
2
Pendlay Row
3 Sets
6-10 Reps
@8.5
3
Shrug (Barbell)
2 Sets
6-10 Reps
@8.5
4
Bent Over Row (Dumbbell)
2 Sets
8-12 Reps
@8.5
5
Bicep Curl (EZ Bar)
3 Sets
5-8 Reps
@9.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
80%
85%
90%
2
Deadlift (Barbell)
3 Sets
6-10 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
@8.5
4
Stiff Leg Deadlift
3 Sets
8-12 Reps
@8.5
5
Barbell Calf Raise (plates under feet)
3 Sets
8-12 Reps
@8.5
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
80%
85%
90%
2
Wide Grip Pull-Up
3 Sets
6-10 Reps
@8.5
3
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@8.5
4
Bent Over Row (Dumbbell)
2 Sets
6-10 Reps
@8.5
5
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
80%
85%
90%
6
Hammer Curl
3 Sets
8-12 Reps
@7.5
7
Skull Crusher
3 Sets
8-12 Reps
@7.5
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
80%
85%
90%
2
Squat (Barbell)
3 Sets
6-10 Reps
@8.5
3
Leg Curl
3 Sets
6-10 Reps
@8.5
4
Front Squat (Barbell)
3 Sets
8-12 Reps
@8.5
5
Barbell Calf Raise (plates under feet)
3 Sets
8-12 Reps
@8.5
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@8.5
2
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8.5
3
Cable Crossover
1 Set
1 Set
8-12 Reps
8-12 Reps
@8.5
@8.5
4
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8.5
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8.5
7
Dip (Weighted)
2 Sets
5-8 Reps
@9.5
Day 2
1
Wide Grip Pull-Up
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8.5
@8.5
2
Pendlay Row
3 Sets
6-10 Reps
@8.5
3
Shrug (Barbell)
2 Sets
6-10 Reps
@8.5
4
Bent Over Row (Dumbbell)
2 Sets
8-12 Reps
@8.5
5
Bicep Curl (EZ Bar)
3 Sets
5-8 Reps
@9.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
80%
90%
100%
2
Deadlift (Barbell)
3 Sets
6-10 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
@8.5
4
Stiff Leg Deadlift
3 Sets
8-12 Reps
@8.5
5
Barbell Calf Raise (plates under feet)
3 Sets
8-12 Reps
@8.5
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
80%
90%
100%
2
Wide Grip Pull-Up
3 Sets
6-10 Reps
@8.5
3
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@8.5
4
Bent Over Row (Dumbbell)
2 Sets
6-10 Reps
@8.5
5
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
80%
90%
100%
6
Hammer Curl
3 Sets
8-12 Reps
@7.5
7
Skull Crusher
3 Sets
8-12 Reps
@7.5
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
80%
90%
100%
2
Squat (Barbell)
3 Sets
6-10 Reps
@8.5
3
Leg Curl
3 Sets
6-10 Reps
@8.5
4
Front Squat (Barbell)
3 Sets
8-12 Reps
@8.5
5
Barbell Calf Raise (plates under feet)
3 Sets
8-12 Reps
@8.5
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@6
2
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@6
3
Cable Crossover
1 Set
1 Set
8-12 Reps
8-12 Reps
@6
@6
4
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@6
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@6
7
Dip (Weighted)
2 Sets
5-8 Reps
@6
Day 2
1
Wide Grip Pull-Up
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6
@6
2
Pendlay Row
3 Sets
6-10 Reps
@6
3
Shrug (Barbell)
2 Sets
6-10 Reps
@6
4
Bent Over Row (Dumbbell)
2 Sets
8-12 Reps
@6
5
Bicep Curl (EZ Bar)
3 Sets
5-8 Reps
@6
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
50%
2
Deadlift (Barbell)
3 Sets
6-10 Reps
@6
3
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
@6
4
Stiff Leg Deadlift
3 Sets
8-12 Reps
@6
5
Barbell Calf Raise (plates under feet)
3 Sets
8-12 Reps
@6
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
50%
2
Wide Grip Pull-Up
3 Sets
6-10 Reps
@6
3
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@6
4
Bent Over Row (Dumbbell)
2 Sets
6-10 Reps
@6
5
Overhead Press (Barbell)
3 Sets
5 Reps
50%
6
Hammer Curl
3 Sets
8-12 Reps
@6
7
Skull Crusher
3 Sets
8-12 Reps
@6
Day 5
1
Deadlift (Barbell)
3 Sets
5 Reps
50%
2
Squat (Barbell)
3 Sets
6-10 Reps
@6
3
Leg Curl
3 Sets
6-10 Reps
@6
4
Front Squat (Barbell)
3 Sets
8-12 Reps
@6
5
Barbell Calf Raise (plates under feet)
3 Sets
8-12 Reps
@6