AApex Performance
Format: PDF Instant download

Macro Map — 4 Week Home

Printable. Repeatable. Brutal.

4.7 · 46 reviews
A$65.18

AUD, GST included.

Choose your version

4 wk · Bodyweight onlyA$64.954 wk · Full gymA$65.034 wk · Home (dumbbells)A$65.188 wk · Bodyweight onlyA$116.018 wk · Full gymA$116.918 wk · Home (dumbbells)A$116.94

Health disclaimer: consult a doctor before starting. Train at your own risk.

Duration

4 weeks

Per week

4x

Session

67 min

Level

Beginner

Equipment

Home (dumbbells)

Pages

42

Inside the PDF

  • Full session-by-session plan
  • Sets, reps and loading
  • Warm-up and cool-down
  • Progress tracker pages
  • Swap list for missing gear

Sample week

Mon

Session 1

Tue

Session 2

Wed

Session 3

Thu

Session 4

Fri

Rest

Sat

Rest

Sun

Rest

Reviews

Clear, brutal, works.

Jess M.

Printed it. Stuck to it.

Dan K.

No fluff. Love that.

Priya S.

Questions? info@apex-performance-store.com

Related

Macro Map — 4 Week Bodyweight

Beginner · Bodyweight only · 60p PDF

A$64.95
4.9out of 5 from (383)

Macro Map — 4 Week Gym

Beginner · Full gym · 71p PDF

A$65.03
4.8out of 5 from (129)

Macro Map — 8 Week Bodyweight

Intermediate · Bodyweight only · 53p PDF

A$116.01
4.7out of 5 from (931)

Macro Map — 8 Week Gym

Intermediate · Full gym · 48p PDF

A$116.91
4.9out of 5 from (691)