AdvancedMuscle Gain

ScoreFit Apex

Maximum stimulus for the experienced lifter.

5: Days / week
10: Weeks
Push / Pull / Legs / Upper / Lower: Split
5: Workouts

Overview

A 5-day hybrid for advanced lifters near their volume ceiling. It runs in two blocks: an Accumulation block that holds volume steady to set a baseline, then an Intensification block that ramps volume and layers in advanced techniques. High frequency, high effort, meticulous tracking required.

Highlights

Two-block structure: Accumulation (wk 1-5) then Intensification (wk 6-10)
Advanced techniques: extended sets, lengthened partials
Highest weekly volume of any ScoreFit program
Loops back to a deload after Week 10

How it progresses

Accumulation: fixed volume, beat your logbook each week. Intensification: add a set to a key lift each week and apply one intensity technique per session. Early sets ~8-9 effort, last set to failure (10). Deload by halving sets the week after Week 10.

Equipment

BarbellDumbbellMachineCableBodyweight

Workout 1

Push

Chest, shoulders, triceps

7 exercises

ExerciseSetsRepsEffortRest

Barbell Bench Press

Chest · Triceps, Shoulders

Sets 4

Reps 6-8

Effort 8-9

Rest 150s

Dumbbell Shoulder Press

Shoulders · Triceps

Sets 3

Reps 8-10

Effort 9

Rest 120s

Incline Dumbbell Press

Chest · Shoulders, Triceps

Sets 3

Reps 10-12

Effort 9

Rest 105s

Cable Fly

Chest

Sets 3

Reps 12-15

Effort 9-10

Rest 75s

Last set: add lengthened partials after failure.

Cable Lateral Raise

Shoulders

Sets 4

Reps 12-20

Effort 9-10

Rest 60s

Overhead Cable Extension

Triceps

Sets 3

Reps 10-12

Effort 9

Rest 60s

Cable Tricep Pushdown

Triceps

Sets 2

Reps 12-15

Effort 10

Rest 60s

Workout 2

Pull

Back, rear delts, biceps

7 exercises

ExerciseSetsRepsEffortRest

Pull-Up

Back · Biceps

Sets 4

Reps 6-10

Effort 8-9

Rest 150s

Barbell Row

Back · Biceps, Hamstrings

Sets 3

Reps 8-10

Effort 9

Rest 150s

Seated Cable Row

Back · Biceps

Sets 3

Reps 10-12

Effort 9

Rest 105s

Straight-Arm Pulldown

Back

Sets 3

Reps 12-15

Effort 9

Rest 75s

Reverse Pec Deck

Shoulders · Back

Sets 4

Reps 15-20

Effort 9-10

Rest 60s

Incline Dumbbell Curl

Biceps

Sets 3

Reps 10-12

Effort 9-10

Rest 60s

Cable Curl

Biceps

Sets 2

Reps 12-15

Effort 10

Rest 60s

Extended set: rest-pause the final set.

Workout 3

Legs

Quads, hamstrings, glutes, calves

6 exercises

ExerciseSetsRepsEffortRest

Barbell Back Squat

Quads · Glutes, Core

Sets 4

Reps 5-8

Effort 8-9

Rest 180s

Romanian Deadlift

Hamstrings · Glutes, Back

Sets 3

Reps 8-10

Effort 8-9

Rest 150s

Hack Squat

Quads · Glutes

Sets 3

Reps 10-12

Effort 9

Rest 120s

Seated Leg Curl

Hamstrings

Sets 3

Reps 10-12

Effort 9-10

Rest 90s

Leg Extension

Quads

Sets 3

Reps 12-15

Effort 9-10

Rest 75s

Last set: myo-style mini-rests after failure.

Standing Calf Raise

Calves

Sets 4

Reps 10-15

Effort 9-10

Rest 60s

Workout 4

Upper

Upper-body volume top-up

6 exercises

ExerciseSetsRepsEffortRest

Incline Dumbbell Press

Chest · Shoulders, Triceps

Sets 4

Reps 8-12

Effort 9

Rest 120s

Chest-Supported Row

Back · Biceps

Sets 4

Reps 10-12

Effort 9

Rest 120s

Weighted Dip

Chest · Triceps, Shoulders

Sets 3

Reps 8-12

Effort 9

Rest 105s

Lat Pulldown

Back · Biceps

Sets 3

Reps 10-12

Effort 9

Rest 90s

Cable Lateral Raise

Shoulders

Sets 4

Reps 15-20

Effort 10

Rest 60s

EZ-Bar Curl

Biceps

Sets 3

Reps 8-12

Effort 10

Rest 60s

Workout 5

Lower

Lower-body volume top-up

6 exercises

ExerciseSetsRepsEffortRest

Leg Press

Quads · Glutes

Sets 4

Reps 10-15

Effort 9

Rest 150s

Lying Leg Curl

Hamstrings

Sets 4

Reps 10-12

Effort 9-10

Rest 90s

Bulgarian Split Squat

Quads · Glutes

Sets 3

Reps 10-12

Effort 9

Rest 90s

Barbell Hip Thrust

Glutes · Hamstrings

Sets 3

Reps 8-12

Effort 9

Rest 105s

Seated Calf Raise

Calves

Sets 4

Reps 12-20

Effort 10

Rest 60s

Hanging Leg Raise

Core

Sets 3

Reps 10-15

Effort 9

Rest 60s