WEEK 1

BEAT THE APOCALYPSE – BLOCK 1 – ACCUMULATION - WEEK 1

/ Beat The Apocalypse Bodyweight + Moderate DBs 9

 M O N DAY – E C C E N T R I C E M P H AS I S

A. DB front squat D1. Push-ups

Sets 3 Tempo/Method Slow eccentric Sets 3 Tempo/Method Slow eccentric
REPS 6 REST PERIOD 2-3 MIN REPS Max REST PERIOD 30-45 SEC

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
REPS 6 6 4 6 6 6 REPS 4-5RIR* 3 RIR* Max Max Max
RPE 5 6 7 8 8-9 8-9 RPE 5 7 9-10 9-10 9-10
WEIGHT WEIGHT
Notes : Place the dumbbells on your shoulders, similar to a front squat (imagine doing a hammer Notes : Perform the eccentric phase in 5 seconds. The goal is to increase the total number of
curl, then raising the DB to your shoulders). Perform the eccentric slowly. Every week the duration reps from week to week.
of the eccentric will increase. The goal is to, at least, maintain the same weight. This week,
perform the eccentric in 6 seconds.

B. DB Z-press D2. DB curl (both arms, same time)

Sets 3 Tempo/Method Slow eccentric Sets 3 Tempo/Method Slow eccentric
REPS 6 REST PERIOD 2-3 MIN REPS 8 REST PERIOD 2-3 MIN

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
REPS 6 6 4 6 6 6 REPS 12 12 12 12 12
RPE 5 6 7 8 8-9 8-9 RPE 5 7 8 8-9 9-10
WEIGHT WEIGHT
Notes : A Z-press is doing a shoulder press, seated on the floor (no back support) and legs fully Notes : Perform the eccentric phase in 5 seconds. The number of reps will increase from week to
extended. Perform the eccentric slowly. Every week the duration of the eccentric will increase. week and the goal is to, at least, maintain the same weight.
The goal is to, at least, maintain the same weight. This week, perform the eccentric in 6 seconds.

C. Chin-up close-supinated
Sets 3 Tempo/Method Slow eccentric
REPS 6 REST PERIOD 2-3 MIN

SET 1 2 3 4 5 6 7 8 9
REPS 6 6 4 6 6 6
RPE 5 6 7 8 8-9 8-9
WEIGHT
Notes : Perform the eccentric slowly. Every week the duration of the eccentric will increase. The
goal is to, at least, maintain the same weight. This week, perform the eccentric in 6 seconds. If you
are not strong enough, you can use resistance band help. If you can, add weight.

/ Beat The Apocalypse Bodyweight + Moderate DBs 10

 W E D N E S DAY – I S O M E T R I C E M P H AS I S

A. DB front squat D1. Wide Push-ups

Sets 3 Tempo/Method Iso pre-fatigue Sets 3 Tempo/Method Iso pre-fatigue
REPS Hold + 8-10 REST PERIOD 2-3 MIN REPS Hold + Max REST PERIOD 30-45 SEC

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8 8-10 8-10 8-10 REPS 4-5RIR* 3 RIR* Max Max Max
RPE 5 6 7 8 8-9 8-9 RPE 5 7 9-10 9-10 9-10
WEIGHT WEIGHT
Notes : Place the dumbbells on your shoulders, similar to a front squat (imagine doing a hammer curl, then Notes : Hold a position close to the bottom while trying to “bring your hands in” (imagine trying
raising the DB to your shoulders). Start your set by holding the mid-range position for the prescribed duration. to move the floor inward) for 15 seconds. Then perform the maximum number of reps possible.
Then, immediately perform your 8-10 reps. This week, the hold is 15 seconds long.
Each week, try to get more reps in.

B. DB single arm press* D2. Barbell curl

Sets 3 Tempo/Method Iso contrast Sets 3 Tempo/Method Iso pre-fatigue
REPS 10/arm REST PERIOD 2-3 MIN REPS Hold + 8-10 REST PERIOD 2-3 MIN

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8 10 10 10 REPS 8 8 8-10 8-10 8-10
RPE 5 6 7 8 8-9 8-9 RPE 5 7 8 8-9 9-10
WEIGHT WEIGHT
Notes : Hold one DB in each hand, with the upper arm parallel to the floor, and the forearm perpendicular Notes : Hold the mid-range position for the prescribed duration and then perform your 8-10
(hand will be around nose-level). While keep the right arm in that position, perform 5 reps with the left arm. reps. The length of the hold will increase from week to week, the goal is to at least maintain the
Then while keeping the left arm in the 90 deg position, perform 5 reps with the right arm, go back to the right
same weight. This week the hold is 10 seconds.
arm at 90 deg and perform 5 more reps with the left arm and finish with 5 reps with the right arm with the left
at 90 degrees.

C. Bent over row OR bent over DB rear delts*

Sets 3 Tempo/Method Iso pre-fatigue
REPS Hold + 8-10 REST PERIOD 2-3 MIN

SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8 8-10 8-10 8-10
RPE 5 6 7 8 8-9 8-9
WEIGHT
Notes : Your choice of exercise depends on the weight of the DBs that you have available. If you have DBs that
are heavy enough to make the row challenging, use the row. Otherwise use the rear delt raises. Start your set
by holding the mid-range position for the prescribed duration. Then, immediately perform your 8-10 reps. This
week, the hold is 15 seconds long.

/ Beat The Apocalypse Bodyweight + Moderate DBs 11

 F R I DAY – C O N C E N T R I C E M P H AS I S

A. Bulgarian split squat D. Single leg Romanian deadlift

Sets 3 Tempo/Method Tempo contrast Sets 3 Tempo/Method 3030
REPS 8 REST PERIOD 2-3 MIN REPS 10/leg REST PERIOD 2-3 MIN

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8 8 8 8 REPS 10 10 10 10 10
RPE 5 6 7 8 8-9 8-9 RPE 5 6 8 8 8-9
WEIGHT WEIGHT
Notes : Elevate the rear foot. And hold the DBs either to you side (easier) or to your shoulders Notes : The number of reps will increase weekly. The goal is to, at least, maintain the same
(harder). Alternate between slow (5 seconds down, 3 seconds up) and normal (2010) reps. Two weight.
slow reps/two fast reps/two slow reps/two fast reps.

B. DB shoulder press E. DB hammer curl and press

Sets 3 Tempo/Method Tempo contrast Sets 3 Tempo/Method Normal
REPS 8 REST PERIOD 2-3 MIN REPS 10 REST PERIOD 2-3 MIN

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8 8 8 8 REPS 10 10 10 10 10
RPE 5 6 7 8 8-9 8-9 RPE 5 6 8 8 8-9
WEIGHT WEIGHT
Notes : Alternate between slow (5 seconds down, 3 seconds up) and normal (2010) reps. Two Notes : Perform a hammer curl until the weight is close to touching your shoulder. From there,
slow reps/two fast reps/two slow reps/two fast reps. press it over head. The number of reps will increase weekly. The goal is to, at least, maintain the
same weight.

C. Skier row
Sets 3 Tempo/Method Tempo contrast
REPS 8 REST PERIOD 2-3 MIN

SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8 8 8 8
RPE 5 6 7 8 8-9 8-9
WEIGHT
Notes : In a skier row, hold a DB in each hand and bent forward until your torso is parallel to the floor (you
can rest your head to a support). At the start, the arms are hanging straight toward the floor (perpendicular to
the floor). Bring the DBs toward your hips, while keeping the arms extended, then lower them back down the
same way. Alternate between slow (5 seconds down, 3 seconds up) and normal (2010) reps. Two slow reps/two
fast reps/two slow reps/two fast reps.

/ Beat The Apocalypse Bodyweight + Moderate DBs 12

 SAT U R DAY – AS S I STA N C E

A1. DB lateral raise B2. Lying DB triceps extension

Sets 2* Tempo/Method Normal Sets 2* Tempo/Method Normal
REPS 8-10 REST PERIOD 90 SEC REPS 8-10 REST PERIOD 90 SEC

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8-10 8-10 REPS 8 8 8-10 8-10
RPE 6 7 10 10 RPE 6 7 10 10
WEIGHT WEIGHT
Notes : Take every work set to complete failure. As in, you stop only when you have tried to Notes : Take every work set to complete failure. As in, you stop only when you have tried to
complete the last rep but failed. complete the last rep but failed.

A2. Chest-supported DB rear delts C. Split squat

Sets 2* Tempo/Method Normal Sets 2* Tempo/Method Normal
REPS 8-10 REST PERIOD 90 SEC REPS 8-10 REST PERIOD 120 SEC

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8-10 8-10 REPS 8 8 8-10 8-10
RPE 6 7 10 10 RPE 6 7 9-10 9-10
WEIGHT WEIGHT
Notes : Take every work set to complete failure. As in, you stop only when you have tried to Notes : On the work sets, go to technical failure (stop when you can’t maintain proper technique),
complete the last rep but failed. don’t go to total muscle failure. The split squat is the version where both feet are on the floor and
you move down and up. You can use a bar or DBs.

B1. DB hammer curl

Sets 2* Tempo/Method Normal
REPS 8-10 REST PERIOD 90 SEC

SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8-10 8-10
RPE 6 7 10 10
WEIGHT
Notes : Take every work set to complete failure. As in, you stop only when you have tried to
complete the last rep but failed.

/ Beat The Apocalypse Bodyweight + Moderate DBs 13

 WEEK 2
BEAT THE APOCALYPSE – BLOCK 1 – ACCUMULATION - WEEK 2

/ Beat The Apocalypse Bodyweight + Moderate DBs 14

 M O N DAY – E C C E N T R I C E M P H AS I S

A. DB front squat D1. Push-ups

Sets 3 Tempo/Method Slow eccentric Sets 3 Tempo/Method Slow eccentric
REPS 6 REST PERIOD 2-3 MIN REPS Max REST PERIOD 30-45 SEC

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
REPS 6 6 4 6 6 6 REPS 4-5RIR* 3 RIR* Max Max Max
RPE 5 6 7 8 8-9 8-9 RPE 5 7 9-10 9-10 9-10
WEIGHT WEIGHT
Notes : Place the dumbbells on your shoulders, similar to a front squat (imagine doing a hammer Notes : Perform the eccentric phase in 5 seconds. The goal is to increase the total number of
curl, then raising the DB to your shoulders). Perform the eccentric slowly. Every week the duration reps from week to week.
of the eccentric will increase. The goal is to, at least, maintain the same weight. This week,
perform the eccentric in 8 seconds.

B. DB Z-press D2. DB curl (both arms, same time)

Sets 3 Tempo/Method Slow eccentric Sets 3 Tempo/Method Slow eccentric
REPS 6 REST PERIOD 2-3 MIN REPS 9 REST PERIOD 2-3 MIN

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
REPS 6 6 4 6 6 6 REPS 8 8 9 9 9
RPE 5 6 7 8 8-9 8-9 RPE 5 7 8 8-9 9-10
WEIGHT WEIGHT
Notes : A Z-press is doing a shoulder press, seated on the floor (no back support) and legs fully Notes : Perform the eccentric phase in 5 seconds. The number of reps will increase from week to
extended. Perform the eccentric slowly. Every week the duration of the eccentric will increase. week and the goal is to, at least, maintain the same weight.
The goal is to, at least, maintain the same weight. This week, perform the eccentric in 8 seconds.

C. Chin-up close-supinated
Sets 3 Tempo/Method Slow eccentric
REPS 6 REST PERIOD 2-3 MIN

SET 1 2 3 4 5 6 7 8 9
REPS 6 6 4 6 6 6
RPE 5 6 7 8 8-9 8-9
WEIGHT
Notes : Perform the eccentric slowly. Every week the duration of the eccentric will increase. The
goal is to, at least, maintain the same weight. This week, perform the eccentric in 8 seconds. If you
are not strong enough, you can use resistance band help. If you can, add weight.

/ Beat The Apocalypse Bodyweight + Moderate DBs 15

 W E D N E S DAY – I S O M E T R I C E M P H AS I S

A. DB front squat D1. Wide Push-ups

Sets 3 Tempo/Method Iso pre-fatigue Sets 3 Tempo/Method Iso pre-fatigue
REPS Hold + 8-10 REST PERIOD 2-3 MIN REPS Hold + Max REST PERIOD 30-45 SEC

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8 8-10 8-10 8-10 REPS 4-5RIR* 3 RIR* Max Max Max
RPE 5 6 7 8 8-9 8-9 RPE 5 7 9-10 9-10 9-10
WEIGHT WEIGHT
Notes : Place the dumbbells on your shoulders, similar to a front squat (imagine doing a hammer curl, then Notes : Hold a position close to the bottom while trying to “bring your hands in” (imagine trying
raising the DB to your shoulders). Start your set by holding the mid-range position for the prescribed duration. to move the floor inward) for 15 seconds. Then perform the maximum number of reps possible.
Then, immediately perform your 8-10 reps. This week, the hold is 20 seconds long.
Each week, try to get more reps in.

B. DB single arm press* D2. Barbell curl

Sets 3 Tempo/Method Iso contrast Sets 3 Tempo/Method Iso pre-fatigue
REPS 10/arm REST PERIOD 2-3 MIN REPS Hold + 8-10 REST PERIOD 2-3 MIN

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8 10 10 10 REPS 8 8 8-10 8-10 8-10
RPE 5 6 7 8 8-9 8-9 RPE 5 7 8 8-9 9-10
WEIGHT WEIGHT
Notes : Hold one DB in each hand, with the upper arm parallel to the floor, and the forearm perpendicular Notes : Hold the mid-range position for the prescribed duration and then perform your 8-10
(hand will be around nose-level). While keep the right arm in that position, perform 5 reps with the left arm. reps. The length of the hold will increase from week to week, the goal is to at least maintain the
Then while keeping the left arm in the 90 deg position, perform 5 reps with the right arm, go back to the right
same weight. This week the hold is 15 seconds.
arm at 90 deg and perform 5 more reps with the left arm and finish with 5 reps with the right arm with the left
at 90 degrees.

C. Bent over row OR bent over DB rear delts*

Sets 3 Tempo/Method Iso pre-fatigue
REPS Hold + 8-10 REST PERIOD 2-3 MIN

SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8 8-10 8-10 8-10
RPE 5 6 7 8 8-9 8-9
WEIGHT
Notes : Your choice of exercise depends on the weight of the DBs that you have available. If you have DBs that
are heavy enough to make the row challenging, use the row. Otherwise use the rear delt raises. Start your set
by holding the mid-range position for the prescribed duration. Then, immediately perform your 8-10 reps. This
week, the hold is 20 seconds long.

/ Beat The Apocalypse Bodyweight + Moderate DBs 16

 F R I DAY – C O N C E N T R I C E M P H AS I S

A. Bulgarian split squat D. Single leg Romanian deadlift

Sets 3 Tempo/Method Tempo contrast Sets 3 Tempo/Method 3030
REPS 10 REST PERIOD 2-3 MIN REPS 12/leg REST PERIOD 2-3 MIN

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
REPS 10 10 10 10 10 10 REPS 10 10 12 12 12
RPE 5 6 7 8 8-9 8-9 RPE 5 6 8 8 8-9
WEIGHT WEIGHT
Notes : Elevate the rear foot. And hold the DBs either to you side (easier) or to your shoulders Notes : The number of reps will increase weekly. The goal is to, at least, maintain the same
(harder). Alternate between slow (5 seconds down, 3 seconds up) and normal (2010) reps. Two weight.
slow reps/two fast reps/two slow reps/two fast reps/two slow reps. Try to use the same weight
as last week.

B. DB shoulder press E. DB hammer curl and press

Sets 3 Tempo/Method Tempo contrast Sets 3 Tempo/Method Normal
REPS 10 REST PERIOD 2-3 MIN REPS 11 REST PERIOD 2-3 MIN

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
REPS 10 10 10 10 10 10 REPS 10 10 11 11 11
RPE 5 6 7 8 8-9 8-9 RPE 5 6 8 8 8-9
WEIGHT WEIGHT
Notes : Alternate between slow (5 seconds down, 3 seconds up) and normal (2010) reps. Two Notes : Perform a hammer curl until the weight is close to touching your shoulder. From there,
slow reps/two fast reps/two slow reps/two fast reps/two slow reps. press it over head. The number of reps will increase weekly. The goal is to, at least, maintain the
same weight.

C. Skier row
Sets 3 Tempo/Method Tempo contrast
REPS 10 REST PERIOD 2-3 MIN

SET 1 2 3 4 5 6 7 8 9
REPS 10 10 10 10 10 10
RPE 5 6 7 8 8-9 8-9
WEIGHT
Notes : In a skier row, hold a DB in each hand and bent forward until your torso is parallel to the floor (you
can rest your head to a support). At the start, the arms are hanging straight toward the floor (perpendicular to
the floor). Bring the DBs toward your hips, while keeping the arms extended, then lower them back down the
same way. Alternate between slow (5 seconds down, 3 seconds up) and normal (2010) reps. Two slow reps/two
fast reps/two slow reps/two fast reps/two slow reps.

/ Beat The Apocalypse Bodyweight + Moderate DBs 17

 SAT U R DAY – AS S I STA N C E

A1. DB lateral raise B2. Lying DB triceps extension

Sets 2* Tempo/Method Normal Sets 2* Tempo/Method Normal
REPS 8-10 + RP REST PERIOD 90 SEC REPS 8-10 + RP REST PERIOD 90 SEC

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8-10 8-10 REPS 8 8 8-10 8-10
RPE 6 7 10 10 RPE 6 7 10 10
WEIGHT WEIGHT
Notes : Take every work set to complete failure. Once you reach failure, rest 15 sec and get as Notes : Take every work set to complete failure. Once you reach failure, rest 15 sec and get as
many extra reps as possible. many extra reps as possible.

A2. Chest-supported DB rear delts C. Split squat

Sets 2* Tempo/Method Normal Sets 2* Tempo/Method Normal
REPS 8-10 + RP REST PERIOD 90 SEC REPS 8-10 + RP REST PERIOD 120 SEC

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8-10 8-10 REPS 8 8 8-10 8-10
RPE 6 7 10 10 RPE 6 7 9-10 9-10
WEIGHT WEIGHT
Notes : Take every work set to complete failure. Once you reach failure, rest 15 sec and get as Notes : On the work sets, go to technical failure (stop when you can’t maintain proper technique),
many extra reps as possible. don’t go to total muscle failure. The split squat is the version where both feet are on the floor and
you move down and up. You can use a bar or DBs.

B1. DB hammer curl

Sets 2* Tempo/Method Normal
REPS 8-10 + RP REST PERIOD 90 SEC

SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8-10 8-10
RPE 6 7 10 10
WEIGHT
Notes : Take every work set to complete failure. Once you reach failure, rest 15 sec and get as
many extra reps as possible.

/ Beat The Apocalypse Bodyweight + Moderate DBs 18

 WEEK 3
BEAT THE APOCALYPSE – BLOCK 1 – ACCUMULATION - WEEK 3

/ Beat The Apocalypse Bodyweight + Moderate DBs 19

 M O N DAY – E C C E N T R I C E M P H AS I S

A. DB front squat D1. Push-ups

Sets 3 Tempo/Method Slow eccentric Sets 3 Tempo/Method Slow eccentric
REPS 6 REST PERIOD 2-3 MIN REPS Max REST PERIOD 30-45 SEC

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
REPS 6 6 4 6 6 6 REPS 4-5RIR* 3 RIR* Max Max Max
RPE 5 6 7 8 8-9 8-9 RPE 5 7 9-10 9-10 9-10
WEIGHT WEIGHT
Notes : Place the dumbbells on your shoulders, similar to a front squat (imagine doing a hammer Notes : Perform the eccentric phase in 5 seconds. The goal is to increase the total number of
curl, then raising the DB to your shoulders). Perform the eccentric slowly. Every week the duration reps from week to week.
of the eccentric will increase. The goal is to, at least, maintain the same weight. This week,
perform the eccentric in 10 seconds.

B. DB Z-press D2. DB curl (both arms, same time)

Sets 3 Tempo/Method Slow eccentric Sets 3 Tempo/Method Slow eccentric
REPS 6 REST PERIOD 2-3 MIN REPS 10 REST PERIOD 2-3 MIN

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
REPS 6 6 4 6 6 6 REPS 8 8 10 10 10
RPE 5 6 7 8 8-9 8-9 RPE 5 7 8 8-9 9-10
WEIGHT WEIGHT
Notes : A Z-press is doing a shoulder press, seated on the floor (no back support) and legs fully Notes : Perform the eccentric phase in 5 seconds. The number of reps will increase from week to
extended. Perform the eccentric slowly. Every week the duration of the eccentric will increase. week and the goal is to, at least, maintain the same weight.
The goal is to, at least, maintain the same weight. This week, perform the eccentric in 10 seconds.

C. Chin-up close-supinated
Sets 3 Tempo/Method Slow eccentric
REPS 6 REST PERIOD 2-3 MIN

SET 1 2 3 4 5 6 7 8 9
REPS 6 6 4 6 6 6
RPE 5 6 7 8 8-9 8-9
WEIGHT
Notes : Perform the eccentric slowly. Every week the duration of the eccentric will increase. The
goal is to, at least, maintain the same weight. This week, perform the eccentric in 10 seconds. If
you are not strong enough, you can use resistance band help. If you can, add weight.

/ Beat The Apocalypse Bodyweight + Moderate DBs 20

 W E D N E S DAY – I S O M E T R I C E M P H AS I S

A. DB front squat D1. Wide Push-ups

Sets 3 Tempo/Method Iso pre-fatigue Sets 3 Tempo/Method Iso pre-fatigue
REPS Hold + 8-10 REST PERIOD 2-3 MIN REPS Hold + Max REST PERIOD 30-45 SEC

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8 8-10 8-10 8-10 REPS 4-5RIR* 3 RIR* Max Max Max
RPE 5 6 7 8 8-9 8-9 RPE 5 7 9-10 9-10 9-10
WEIGHT WEIGHT
Notes : Place the dumbbells on your shoulders, similar to a front squat (imagine doing a hammer curl, then Notes : Hold a position close to the bottom while trying to “bring your hands in” (imagine trying
raising the DB to your shoulders). Start your set by holding the mid-range position for the prescribed duration. to move the floor inward) for 15 seconds. Then perform the maximum number of reps possible.
Then, immediately perform your 8-10 reps. This week, the hold is 25 seconds long.
Each week, try to get more reps in.

B. DB single arm press* D2. Barbell curl

Sets 3 Tempo/Method Iso contrast Sets 3 Tempo/Method Iso pre-fatigue
REPS 10/arm REST PERIOD 2-3 MIN REPS Hold + 8-10 REST PERIOD 2-3 MIN

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8 10 10 10 REPS 8 8 8-10 8-10 8-10
RPE 5 6 7 8 8-9 8-9 RPE 5 7 8 8-9 9-10
WEIGHT WEIGHT
Notes : Hold one DB in each hand, with the upper arm parallel to the floor, and the forearm perpendicular Notes : Hold the mid-range position for the prescribed duration and then perform your 8-10
(hand will be around nose-level). While keep the right arm in that position, perform 5 reps with the left arm. reps. The length of the hold will increase from week to week, the goal is to at least maintain the
Then while keeping the left arm in the 90 deg position, perform 5 reps with the right arm, go back to the right
same weight. This week the hold is 20 seconds.
arm at 90 deg and perform 5 more reps with the left arm and finish with 5 reps with the right arm with the left
at 90 degrees.

C. Bent over row OR bent over DB rear delts*

Sets 3 Tempo/Method Iso pre-fatigue
REPS Hold + 8-10 REST PERIOD 2-3 MIN

SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8 8-10 8-10 8-10
RPE 5 6 7 8 8-9 8-9
WEIGHT
Notes : Your choice of exercise depends on the weight of the DBs that you have available. If you
have DBs that are heavy enough to make the row challenging, use the row. Otherwise use the rear
delt raises. Start your set by holding the mid-range position for the prescribed duration. Then,
immediately perform your 8-10 reps. This week, the hold is 25 seconds long.

/ Beat The Apocalypse Bodyweight + Moderate DBs 21

 F R I DAY – C O N C E N T R I C E M P H AS I S

A. Bulgarian split squat D. Single leg Romanian deadlift

Sets 3 Tempo/Method Tempo contrast Sets 3 Tempo/Method 3030
REPS 12 REST PERIOD 2-3 MIN REPS 14/leg REST PERIOD 2-3 MIN

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 12 12 REPS 10 10 14 14 14
RPE 5 6 7 8 8-9 8-9 RPE 5 6 8 8 8-9
WEIGHT WEIGHT
Notes : Elevate the rear foot. And hold the DBs either to you side (easier) or to your shoulders Notes : The number of reps will increase weekly. The goal is to, at least, maintain the same
(harder). Alternate between slow (5 seconds down, 3 seconds up) and normal (2010) reps. Two weight.
slow reps/two fast reps/two slow reps/two fast reps/two slow reps/two fast reps. Try to use the
same weight as last week.

B. DB shoulder press E. DB hammer curl and press

Sets 3 Tempo/Method Tempo contrast Sets 3 Tempo/Method Normal
REPS 12 REST PERIOD 2-3 MIN REPS 12 REST PERIOD 2-3 MIN

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 12 12 REPS 10 10 12 12 12
RPE 5 6 7 8 8-9 8-9 RPE 5 6 8 8 8-9
WEIGHT WEIGHT
Notes : Alternate between slow (5 seconds down, 3 seconds up) and normal (2010) reps. Two Notes : Perform a hammer curl until the weight is close to touching your shoulder. From there,
slow reps/two fast reps/two slow reps/two fast reps/two slow reps/two fast reps. press it over head. The number of reps will increase weekly. The goal is to, at least, maintain the
same weight.

C. Skier row
Sets 3 Tempo/Method Tempo contrast
REPS 12 REST PERIOD 2-3 MIN

SET 1 2 3 4 5 6 7 8 9
REPS 12 12 12 12 12 12
RPE 5 6 7 8 8-9 8-9
WEIGHT
Notes : In a skier row, hold a DB in each hand and bent forward until your torso is parallel to the floor (you
can rest your head to a support). At the start, the arms are hanging straight toward the floor (perpendicular to
the floor). Bring the DBs toward your hips, while keeping the arms extended, then lower them back down the
same way. Alternate between slow (5 seconds down, 3 seconds up) and normal (2010) reps. Two slow reps/two
fast reps/two slow reps/two fast reps/two slow reps/two fast reps.

/ Beat The Apocalypse Bodyweight + Moderate DBs 22

 SAT U R DAY – AS S I STA N C E

A1. DB lateral raise B2. Lying DB triceps extension

Sets 2* Tempo/Method Normal Sets 2* Tempo/Method Normal
REPS 8-10 + RP + RP REST PERIOD 90 SEC REPS 8-10 + RP + RP REST PERIOD 90 SEC

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8-10 8-10 REPS 8 8 8-10 8-10
RPE 6 7 10 10 RPE 6 7 10 10
WEIGHT WEIGHT
Notes : Take every work set to complete failure. Once you reach failure, rest 15 sec and get as Notes : Take every work set to complete failure. Once you reach failure, rest 15 sec and get as
many extra reps as possible. Rest another 15 sec, perform as many extra reps as you can many extra reps as possible. Rest another 15 sec, perform as many extra reps as you can

A2. Chest-supported DB rear delts C. Split squat

Sets 2* Tempo/Method Normal Sets 2* Tempo/Method Normal
REPS 8-10 + RP + RP REST PERIOD 90 SEC REPS 8-10 + RP + RP REST PERIOD 120 SEC

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8-10 8-10 REPS 8 8 8-10 8-10
RPE 6 7 10 10 RPE 6 7 9-10 9-10
WEIGHT WEIGHT
Notes : Take every work set to complete failure. Once you reach failure, rest 15 sec and get as Notes : On the work sets, go to technical failure (stop when you can’t maintain proper technique),
many extra reps as possible. Rest another 15 sec, perform as many extra reps as you can don’t go to total muscle failure. The split squat is the version where both feet are on the floor and
you move down and up. You can use a bar or DBs.

B1. DB hammer curl

Sets 2* Tempo/Method Normal
REPS 8-10 + RP + RP REST PERIOD 90 SEC

SET 1 2 3 4 5 6 7 8 9
REPS 8 8 8-10 8-10
RPE 6 7 10 10
WEIGHT
Notes : Take every work set to complete failure. Once you reach failure, rest 15 sec and get as
many extra reps as possible. Rest another 15 sec, perform as many extra reps as you can

/ Beat The Apocalypse Bodyweight + Moderate DBs 23