Workout A
Full body A with squat and bench emphasis.
Workout plans
View the available templates and latest AI suggestions.
Workout B
Full body B with hinge and incline press emphasis.
Workout C
Full body C with press, row, glute, and accessory balance.
AI suggestions
Accepted suggestions can be started or removed from this list.
Apex Full Body
draftSunday · 60 min
Back Squat
quads / rest 90s
3 x 8-10 @ 0kg
Focus on depth and upright torso. Repeat the target and build reps before adding load.
Bench Press
chest / rest 90s
3 x 8-10 @ 0kg
Control the descent. Repeat the target and build reps before adding load.
Lat Pulldown
back / rest 90s
3 x 8-12 @ 0kg
Repeat the target and build reps before adding load.
Dumbbell Shoulder Press
shoulders / rest 90s
3 x 8-12 @ 0kg
Weight is per dumbbell. Repeat the target and build reps before adding load.
Romanian Deadlift
hamstrings / rest 90s
3 x 8-10 @ 0kg
Hinge at the hips. Repeat the target and build reps before adding load.
Dumbbell Curl
biceps / rest 90s
2 x 10-12 @ 10kg
Weight is per dumbbell.
Cable Triceps Pushdown
triceps / rest 90s
2 x 10-12 @ 0kg
Repeat the target and build reps before adding load.
Apex Alignment
draftWeekday · 48 min
Leg Press
quads / rest 90s
2 x 8-12 @ 5kg
Focus on deep, controlled range of motion. Increase by 5kg next time if equipment allows.
Incline Bench Press
chest / rest 90s
2 x 8-12 @ 0kg
Control the eccentric phase. Repeat the target and build reps before adding load.
Chest-support machine row
back / rest 90s
2 x 8-12 @ 0kg
Squeeze shoulder blades at the peak. Repeat the target and build reps before adding load.
Leg Curl
hamstrings / rest 90s
2 x 8-12 @ 0kg
Keep hips pressed into the pad. Repeat the target and build reps before adding load.
Overhead Press
shoulders / rest 90s
2 x 8-12 @ 30kg
Brace core and avoid hyperextending lower back.
Dumbbell Curl
biceps / rest 90s
2 x 8-12 @ 10kg
Avoid swinging the weights.
Cable Triceps Pushdown
triceps / rest 90s
2 x 8-12 @ 0kg
Keep elbows pinned to your sides. Repeat the target and build reps before adding load.
Sunday Synergy
draftSunday · 61 min
Back Squat
quads / rest 90s
3 x 8-10 @ 0kg
Focus on depth and control. Repeat the target and build reps before adding load.
Bench Press
chest / rest 90s
3 x 8-12 @ 0kg
Keep shoulder blades retracted. Repeat the target and build reps before adding load.
Lat Pulldown
back / rest 90s
3 x 8-12 @ 0kg
Squeeze lats at the bottom. Repeat the target and build reps before adding load.
Dumbbell Romanian Deadlift
hamstrings / rest 90s
3 x 8-12 @ 5kg
Hinge at the hips, feel the stretch. Increase by 5kg next time if equipment allows.
Lateral Raise
shoulders / rest 90s
3 x 10-15 @ 0kg
Control the eccentric phase. Repeat the target and build reps before adding load.
Dumbbell Curl
biceps / rest 90s
2 x 10-12 @ 10kg
No swinging, isolate the biceps.
Overhead Triceps Extension
triceps / rest 90s
2 x 10-12 @ 5kg
Keep elbows tucked. Increase by 2.5kg next time if equipment allows.
Aurora Ascent
draftWeekday · 48 min
Leg Press
quads / rest 90s
3 x 8-12 @ 5kg
Control the eccentric phase. Increase by 5kg next time if equipment allows.
Dumbbell Bench Press
chest / rest 90s
3 x 8-12 @ 0kg
Keep shoulder blades retracted. Repeat the target and build reps before adding load.
Chest-support machine row
back / rest 90s
3 x 8-12 @ 0kg
Squeeze upper back at peak contraction. Repeat the target and build reps before adding load.
Leg Curl
hamstrings / rest 90s
2 x 8-12 @ 39.5kg
Avoid using momentum. Repeat the target and build reps before adding load.
Dumbbell Shoulder Press
shoulders / rest 90s
2 x 8-12 @ 14kg
Press in a controlled manner.
Dumbbell Curl
biceps / rest 90s
2 x 8-12 @ 10kg
Focus on the biceps squeeze.
Cable Triceps Pushdown
triceps / rest 90s
2 x 8-12 @ 2.5kg
Keep elbows pinned to your sides. Increase by 2.5kg next time if equipment allows.
Apex Alignment
draftWeekday · 49 min
Back Squat
quads / rest 90s
3 x 8-10 @ 70kg
Focus on depth and control.
Bench Press
chest / rest 90s
3 x 6-10 @ 55kg
Keep shoulder blades retracted.
Seated Cable Row
back / rest 90s
3 x 8-12 @ 50kg
Squeeze shoulder blades at the peak.
Romanian Deadlift
hamstrings / rest 90s
2 x 8-12 @ 60kg
Hinge at the hips, keep back flat.
Cable Lateral Raise
shoulders / rest 90s
2 x 12-15 @ 25kg
Control the eccentric phase.
Alternate Hammer Curl
biceps / rest 90s
2 x 10-12 @ 0kg
Keep elbows pinned to your sides. Repeat the target and build reps before adding load.
Cable Triceps Pushdown
triceps / rest 90s
2 x 10-12 @ 2.5kg
Fully extend elbows at the bottom. Increase by 2.5kg next time if equipment allows.