Bring On The Apocalypse
General
Intermediate
Dumbbell
Plan Details
The Bring On The Apocalypse routine by kylertoth is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Barbell upper body work: -Bench Press, Overhead Press, BB Curl and LTE Warm up then heavy set of 5 at RPE ~9 then back off for 3 sets of 10. -Add weight when all sets and reps are complete. Dumbbell and cable machine upper body and rows: -Myo-reps. First set to 12-15 reps and subsequent sets to 3-5 reps (same amount of reps each time). <15s rest between each set. Once you cannot do the same amount of reps as previous sets you are done. - Probably will need to go with ~50% of previous load or so to start. Legs: -3 sets across, add weight whenever tolerable (I’m still rehabbing back, but feel free to be more aggressive) Firehall Workouts: -1 or 2 circuits depending on day. 3-5 rounds. 15s rest between exercises and 60s rest between rounds. Feel free to sub exercises based on available equipment.
Routine detail
Day 1
Upper Body A
Est. 47 min
7 exercises
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Barbell Curl
1 Set x 5 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Shoulder Extension
6 Sets x 8 Reps
Indoor Cycling
3 Sets
Day 2
Firehall A
Est. 35 min
7 exercises
Push-Up
3 Sets x 30 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Knees to elbows
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Farmer Carry
3 Sets x 1 Reps
Day 3
Upper Body B
Est. 48 min
7 exercises
Barbell Shoulder Press
1 Set x 5 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
1 Set x 5 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 8 Reps
Stationary Bike
3 Sets
Day 4
Lower Body
Est. 40 min
5 exercises
5-3-0 Squats
3 Sets x 5 Reps
Snatch Grip Deadlift
3 Sets x 8 Reps
Cable Seated Row
6 Sets x 8 Reps
Plank
3 Sets
Stationary Bike
3 Sets
Day 5
Firehall B
Est. 25 min
5 exercises
Pull-Up
5 Sets x 8 Reps
Dip
5 Sets x 8 Reps
Bulgarian split squats
5 Sets x 8 Reps
Windshield Wipers
3 Sets x 8 Reps
Spin Bike
1 Set
