Workout Intention
Workout Intention
Section titled “Workout Intention”There are 12 workouts in the 28-Day Apollo Challenge—three per week with one day of recovery between each workout. An ideal training regimen would place workouts on Monday–Wednesday–Friday or Tuesday–Thursday–Saturday. Adjust to a similar structure that fits your life.
Undulating Rep Scheme
Section titled “Undulating Rep Scheme”The Apollo Challenge utilizes an undulating repetition scheme throughout the week to maximize muscle and strength gains.
| Week 1 | Week 2 | Week 3 | Week 4 | |
|---|---|---|---|---|
| Day 1 | 12 | 12 | 12 | 12 |
| Day 2 | 8 | 8 | 8 | 8 |
| Day 3 | 5 | 5 | 5 | 5 |
12 repetitions, 1010 tempo. Goal: fatigue (“pump” method) to stimulate anabolic responses via increased protein synthesis and reduced proteolysis.
8 repetitions, 4010 tempo. Goal: controlled eccentric work to induce micro-trauma and drive a productive growth response. Maintain a steady 4010 tempo.
5 repetitions, 10X0 tempo, where X means explosive. Goal: maximize motor unit recruitment and strength. Select a weight heavy enough to recruit target muscles without compromising technique.