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Training Schedule E-Book

Apex nutrition has developed a complete and professional training schedule for optimal muscle growth! In this E-book you will learn everything about effective training and you will find various scientifically substantiated training schedules that ensure that you can build more muscle mass faster and more.
• Transform your body in 10 weeks
• Training schedules for 4, 5 and 6 days of training.
• A complete excersize manual.
• Scientifically proven methodologies.
• Result guaranteed

"I have been using this training schedule for about three weeks and I can honestly say it has been one of the hardest three weeks of my life, but it is already worth the changes I've been seeing in my body." - "Chris G."


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Training Schedule E-Book


Most effective workout schedule in fitness

As you may know, your training is only responsible for 25% of your muscle growth. 75% is determined by your diet. This is exactly why we have a complete nutrition guide where everything is clearly explained step by step how you can optimally adjust your nutrition to achieve your fitness goals. 

Several studies have conclusively shown that frequency and volume go hand in hand in training. The more experienced the athlete, the more volume he or she can handle. In addition, it has been proven by research that an optimal frequency of specific muscle groups is one of the most important factors for muscle growth during training. This E-book has therefore been compiled in combination with these studies and scientific articles.

So this is not just a simple training schedule. This is a complete E-book that guides you from A to Z in training and applying an effective diet. Think of kcal, macronutrients, micronutrients, vitamins, minerals, supplements, stretching, warming up, cooling down, recovery after training, anatomy, training termonology and much more!

Don't wait any longer and take your training, diet and therefore your results to the next level! visit homepage for more information

What can you expect in this training schedule E-book?

Training plans for 4, 5 and 6 days of training.

Transform your body in 10 weeks.

Complete excersize manual.

Scientifically proven methodologies.

A unique combination of frequency and volume training

Most effective training and diet for optimal muscle growth.

A complete guide to nutrition.

Accelerated recovery after training

128 pages of quality information and step-by-step guide.

Developed by experienced and certified fitness professionals.

This training schedule has been compiled by certified professionals.

What do you optimize with this training schedule?

  • Step 1 - Volume

    An important 2018 study by Brad J. Schoenfeld, who works at the Department of Health Sciences, CUNY Lehman College, Bronx, NY, has shown that muscle growth is highly dependent on the number of work sets you perform per week.

    In this study, 34 trained men were randomly assigned to 3 groups. Group 1 performed 1 work set per exercise, group 2 performed 3 work sets per exercise, and group 3 performed 5 work sets per exercise.

    All groups followed a 8-day training schedule per week for 3 weeks, with each training session followed by a rest day. All participants were followed with regard to their diet to exclude differences between the groups due to diet.

    At the end of the study, all groups were found to have improved in strength with a negligible difference with the 5-set group gaining slightly strength.

    However, there was a huge difference regarding the volume of the muscles. The 5-set group had grown a lot more compared to the 1 and 3-set group.

    You can find the research here: "Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men"

  • Step 2 - Frequency

    A major 1995 study led by JD MacDougall, who works in the Department of Kinesiology, McMaster University, Hamilton, Ontario, found that protein synthesis is elevated for only 36 hours after exercise. After 36, protein synthesis is practically back to baseline.

    Because it is not practical to train every muscle group every 36 hours, we have designed this training schedule so that you train every muscle group every 48 hours.

    It is of course important that you cause just enough muscle damage so that the relevant muscle group is restored within 48 hours.

    Although the training schedule takes this into account, it is important that you monitor yourself that you recover within 48 hours. You may need to subtract a work set or two from your training schedule.

    Time that protein synthesis is elevated after exercise.

Get enough sleep for the best result!


Take your fitness goal to the next level!



What does the training schedule E-book look like?

  • Basics of nutrition

    In the end, a body is built in the kitchen. Only 25% of building an athletic body takes place in the gym. It is therefore important that you understand the basic principles of nutrition in addition to a good training schedule and that you can apply this in your own diet.

    Without a good diet you will make little or no progress, even with an optimized training schedule like this.

  • Information about supplements

    Although the basis lies with a good diet, it sometimes does not hurt to supplement it with the right supplements.

    In this training schedule E-book we mention a number of interesting supplements that can increase protein synthesis and improve your overall condition and mood. Stress and depression are nowadays a clincher for muscle building as it affects your sleep, reduces recovery capacity and increases cortisol levels in the body (cortisol acts cannibalistic on your muscle tissue).

  • Macronutrient Master List

    To make life a little easier for you, we have made a master list of macronutrients for you.

    This is a very long list of common food sources that fit very well in a bodybuilding diet with all the nutritional information on a silver platter.

  • All benefits of training explained

    Besides building muscle tissue and looking good in the mirror and on the beach, there are numerous health benefits of working out.

    We have listed the benefits with a clear explanation.

  • Science training schedule explained

    Why is the training schedule structured this way?

    Every aspect of this training schedule has been put together with care and science. We explain all the science behind this training schedule to you in a clear language so that you also have the knowledge and can understand training choices.

  • Extensive warm up protocol

    A good warm up is extremely important to prevent injuries.

    We ensure that you can complete this training schedule without injuries.

  • Extensive cool down protocol

    A good cooling down protocol has the following advantages:

    - It ensures good blood flow.

    - Lowers blood pressure.

    - Reduces stress on the heart and muscles.

  • 10 weekly 4, 5 and 6 day training schedule

    In this training schedule we offer a 10 weekly program.

    Because everyone is different and has a different time schedule during the week, we offer you the option to choose from a 4, 5 and 6 day program.

  • Extensive explanation of the anatomy

    It is important to know what you train and why you train something. We therefore have an extensive visual and textual explanation of the anatomy that is part of this training schedule.


Frequently asked questions


All information in the E-book is based on science.


The E-book will be sent by email the same day.

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