The Apex Regime
8-Week Full-Body Performance Program
THE APEX REGIME is a four-day full-body performance program that trains every major muscle group twice per week. Lower-body and upper-body movements are combined within every session, making this an efficient and balanced system for people who want to become stronger, leaner and more muscular without training six days per week. Unlike a traditional bodybuilding split, the program separates movement patterns: • Push sessions: Quadriceps, chest, shoulders, triceps and core • Pull sessions: Hamstrings, glutes, back, rear delts, biceps and core The first Push and Pull sessions prioritise strength. The second Push and Pull sessions prioritise hypertrophy, unilateral strength and muscular conditioning.
Learn movement patterns, establish starting weights and develop training consistency.
Objective: Learn the movement patterns, establish starting weights and develop training consistency. Complete all prescribed exercises. Work predominantly at RPE 6–7. Finish most sets with 3–4 repetitions in reserve. Use conservative starting weights. Record every exercise, weight and repetition. Focus on range of motion, tempo and positioning. Do not train to failure. Week 1: Use the lower end of each repetition range. The objective is to establish appropriate working weights. Week 2: Attempt to complete one additional repetition on applicable sets while maintaining the same load and proper technique. DOUBLE-PROGRESSION METHOD Each exercise has a prescribed repetition range. Increase repetitions before increasing weight. Example — Incline Dumbbell Bench Press 3×8–12: Session 1: 20kg × 8, 8, 8 Session 2: 20kg × 10, 9, 8 Session 3: 20kg × 11, 10, 10 Session 4: 20kg × 12, 12, 12 Next session: increase weight and return towards 8 reps. Increase load only when all prescribed sets reach the top of the range with correct technique and ~1–2 reps remaining. EXERCISE SUBSTITUTIONS Back Squat: Hack Squat, Smith-Machine Squat, Leg Press or Goblet Squat Barbell Bench Press: Dumbbell Bench Press, Machine Chest Press or Elevated Push-Up Romanian Deadlift: Dumbbell RDL, Cable Pull-Through or 45-Degree Back Extension Pull-Up: Assisted Pull-Up, Neutral-Grip Lat Pulldown or Resistance-Band Pull-Up Bulgarian Split Squat: Reverse Lunge, Static Split Squat, Step-Up or Single-Leg Press Front Squat: Goblet Squat, Hack Squat or Leg Press Trap-Bar Deadlift: Kettlebell Deadlift, Conventional Deadlift or Barbell Rack Pull Landmine Press: Seated Dumbbell Shoulder Press or Machine Shoulder Press Hanging Knee Raise: Captain's Chair Knee Raise, Reverse Crunch or Dead Bug Farmer Carry: Suitcase Carry, Trap-Bar Carry or Heavy Dumbbell Hold Substitutions should preserve the original movement pattern wherever possible. OPTIONAL CARDIO 1–2 sessions per week: incline treadmill walk, stationary bike, elliptical, rowing machine or outdoor walk. Duration: 20–30 min at easy-to-moderate conversational pace. Recommended timing: Wednesday, Saturday or after an upper-body-dominant workout. COOL-DOWN (after each workout) Easy walking or cycling 3–5 min | Hip-Flexor Stretch 30 sec per side | Hamstring Stretch 30 sec per side | Chest Stretch 30 sec per side | Lat Stretch 30 sec per side | 5 slow controlled breaths PROGRAM RULES Complete workouts in the programmed order. Record every working set, rep and weight. Use controlled technique before increasing weight. Keep 1–3 reps in reserve on most sets. Do not compensate for a missed workout by completing two full sessions the same day — complete the missed session on the next available day and continue the sequence. If fatigue is unusually high, reduce load by 5–10% or remove one accessory set. Stop any exercise that causes sharp or worsening pain. Complete the full 8 weeks before making major changes.
Back Squat
CompoundSets
4
Reps
5–6
Rest
2–3 min
Barbell Bench Press
CompoundSets
4
Reps
5–6
Rest
2–3 min
Bulgarian Split Squat
CompoundSets
3
Reps
8 per leg
Rest
90 sec
Standing Dumbbell Shoulder Press
CompoundSets
3
Reps
8–10
Rest
90 sec
Leg Extension
IsolationSets
3
Reps
10–12
Rest
60–75 sec
Dumbbell Lateral Raise
IsolationSets
3
Reps
12–15
Rest
45–60 sec
Cable Triceps Pressdown
IsolationSets
3
Reps
10–12
Rest
60 sec
Front Plank
CoreSets
3
Reps
30–60 sec
Rest
45 sec
Weekly Training Schedule
| Day | Training |
|---|---|
| Monday | Workout 1 — Full-Body Push Strength |
| Tuesday | Workout 2 — Full-Body Pull Strength |
| Wednesday | Recovery or light activity |
| Thursday | Workout 3 — Full-Body Push Hypertrophy |
| Friday | Workout 4 — Full-Body Pull Hypertrophy |
| Saturday | Optional low-intensity cardio or mobility |
| Sunday | Complete rest |
Avoid completing all four sessions consecutively. The Wednesday recovery day between Pull Strength and Push Hypertrophy is intentional — do not remove it. Sessions can be shifted by one day if needed, but maintain the recovery day between Workouts 2 and 3.
Training Intensity Guide
Rate of Perceived Exertion (RPE)
Tempo
- Compound lower-body exercises (squat, deadlift, hip thrust): 2–3 second controlled eccentric
- Compound upper-body exercises (bench press, row, pull-up): 2-second eccentric, controlled concentric
- Isolation exercises (curls, lateral raises, rear-delt flyes): 3-second eccentric for maximum time under tension
- Do not use momentum on any isolation movement — control every repetition
Rest Periods
- Main compound exercises: 2–3 minutes
- Secondary compound exercises: 90–120 seconds
- Isolation exercises: 45–75 seconds
- Supersets: 30–45 seconds between exercises, 60–90 seconds between rounds
- Core exercises: 30–60 seconds
- Loaded carries (Farmer Carry): 60–90 seconds
Four-Week Progression Plan
- Work at RPE 6–7 — finish most sets with 3–4 repetitions in reserve
- Use conservative starting weights — the objective is to establish appropriate loads, not to train hard
- Use the lower end of each rep range in Week 1
- In Week 2, attempt one additional repetition per set with the same load
- Record every exercise, weight and repetition from session one
- Focus on range of motion, tempo and positioning on every repetition
- Work at RPE 7–8 — move towards 1–2 repetitions in reserve
- Apply the double-progression method: increase reps before increasing weight
- Increase loads only after achieving the top of the rep range with controlled technique and ~2 reps remaining
- Week 3: increase repetitions where possible
- Week 4: attempt to improve either weight or total repetitions on main compound exercises — not both simultaneously
- Main compound exercises: RPE 8–9
- Secondary and isolation exercises: RPE 8
- Week 5: add approximately 1–2.5 kg on upper-body exercises and 2.5–5 kg on lower-body exercises
- Week 6: maintain increased weight and build repetitions within prescribed ranges
- Week 7: strongest working week — small performance improvement on the first two exercises per workout
- Do not test one-repetition maximums — stay within 1–2 reps of technical failure on compounds
- Reduce all working sets by approximately 30–40%
- Reduce working weight by approximately 10–15%
- Train at RPE 6–7 throughout
- 4-set exercises become 3 sets; 3-set exercises become 2 sets; core and carries become 2 sets
- Do not use supersets as high-intensity finishers
- Focus on controlled movement and quality recovery
Optional Cardio and Daily Activity
Throughout the program
1–2 optional sessions per week — 20–30 minutes
Incline treadmill walk, stationary bike, elliptical, rowing machine or outdoor walk
RPE: 3–4 (easy to moderate, fully conversational)
Best scheduled on Wednesday, Saturday or after an upper-body-dominant session. Avoid low-intensity cardio before lower-body strength sessions — save your energy for the training.
Training Rules and Progression
Progressive Overload Method
- Use the double-progression method for all exercises with a repetition range.
- Select a starting weight that allows clean, controlled reps at the lower end of the range.
- Continue using that weight, adding one rep per session where possible, until all sets reach the top of the range.
- Then increase by the smallest available increment and return to the lower end of the range.
- Increase load only when: all prescribed sets reach the top of the range, technique is controlled, and the final set does not exceed RPE 8.
- Typical increments — barbell upper-body: 2.5 kg; barbell lower-body: 5 kg; dumbbells: 2 kg; cables and machines: one stack increment.
- On Phase 3 isolation exercises only: the final set may be performed to RPE 9. Compound exercises remain technically controlled throughout.
General Training Rules
- Complete workouts in the programmed order — do not swap Workout 1 with Workout 3.
- Record every working set, rep and weight in every session.
- If a workout is missed, complete it on the next available day and continue the sequence — do not double up in the same day.
- If fatigue is unusually high, reduce load by 5–10% or remove one accessory set.
- Stop any exercise that causes sharp or worsening pain.
- Complete the full cool-down after every session: 3–5 minutes easy walking or cycling, hip-flexor stretch, hamstring stretch, chest stretch, lat stretch.
- Complete the full 8 weeks before making major changes to the program structure.
Exercise Substitutions
| Program Exercise | Alternative |
|---|---|
| Back Squat | Hack Squat, Smith Machine Squat, Leg Press or Goblet Squat |
| Barbell Bench Press | Dumbbell Bench Press, Machine Chest Press or Elevated Push-Up |
| Romanian Deadlift | Dumbbell RDL, Cable Pull-Through or 45-Degree Back Extension |
| Pull-Up | Assisted Pull-Up, Neutral-Grip Lat Pulldown or Resistance-Band Pull-Up |
| Bulgarian Split Squat | Reverse Lunge, Static Split Squat, Step-Up or Single-Leg Press |
| Front Squat | Goblet Squat, Hack Squat or Leg Press |
| Trap-Bar Deadlift | Kettlebell Deadlift, Conventional Deadlift or Barbell Rack Pull |
| Half-Kneeling Landmine Press | Seated Dumbbell Shoulder Press or Machine Shoulder Press |
| Hanging Knee Raise | Captain's Chair Knee Raise, Reverse Crunch or Dead Bug |
| Farmer Carry | Suitcase Carry, Trap-Bar Carry or Heavy Dumbbell Hold |
Program Completion Targets
- Completed all four workouts in all eight weeks
- Demonstrated strength improvement on Back Squat, Barbell Bench Press, Romanian Deadlift and Pull-Up
- Progressed through the double-progression method on at least five accessory exercises
- Successfully completed the Phase 4 deload without skipping it
- Recorded starting and finishing weights on all primary compound exercises
- Established a consistent four-day training routine with the Wednesday recovery day in place
- Built measurable improvements in both push and pull strength performance