Shaina Fata
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APEX
Take Your Training To The Next Level
APEX is a 6-week intermediate to advanced program designed to help you build functional strength and move like an athlete.
Using barbells, dumbbells, kettlebells, plyometrics, bodyweight training, and short running intervals (30 minutes or less), you'll improve strength, power, speed, coordination, endurance, and athletic performance.
5 days per week w/ an optional 6th day. Best for intermediate to advanced lifters.
Goal:
Athletic Performance
Athletic Performance
Functional, Weight lifting, Running, Full Body
6 weeks program
6 days/week
45-60 mins
Level:
Advanced
Advanced
Goal:
Athletic Performance
Athletic Performance
Functional, Weight lifting, Running, Full Body
6 weeks program
6 days/week
45-60 mins
Level:
Advanced
Advanced
Better than I imagined
Dakota
I have been SEARCHING for this kind of format. 🔥🔥🔥
Katie
Amazing🔥
Debbie
App Features
Reminders
Set workout reminders to stay on track!
Tracking
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Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
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Stream Anywhere
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Reminders
Set workout reminders to stay on track!
Frequently asked questions
Who is this program for?
APEX is designed for intermediate to advanced individuals who already have experience with strength training and are ready to challenge themselves with more athletic movement, explosive power, and conditioning.
How many days per week is it?
The program includes 5 workouts per week with an optional 6th workout.
D1: Performance Day (optional) - running day 1
D2: Lower Strength + Sprints - running day 2
D3: Upper Strength
D4: Athletic Conditioning - running day 3
D5: Lower Athletic Strength
D6: Upper Athletic Strength
How long are the workouts?
Most workouts take 60–75 minutes, depending on your rest periods and running pace.
You can take time down by reducing the number of rounds. Three rounds for every strength training exercise is totally fine if you are short on time.
Is this a running program?
No! APEX is a functional strength program with running built in. Each workout that includes running keeps it to 30 minutes or less, using intervals to improve speed, endurance, and conditioning without becoming the main focus.
Do I have to run outside?
No. The running can be done outside or on a treadmill.
What equipment do I need?
Barbell & plates
Dumbbells
Kettlebells
Pull-up bar
Plyo box or sturdy bench
Bench (optional)
Medicine ball
Resistance band
Open space for running or a treadmill
I'm not very fast. Can I still do this?
Absolutely! The suggested treadmill speeds are simply recommendations. Adjust your speed based on your current fitness level while aiming to challenge yourself.
What if I can't do pull-ups?
Use a resistance band for assistance or substitute with an inverted row.
What if I can't do handstands?
Use the suggested progression and focus on building strength and confidence over the six weeks. You do not need to be able to do a handstand before starting.
Is this beginner friendly?
No. APEX is intended for intermediate to advanced lifters. If you're newer to strength training, I'd recommend starting with one of my beginner programs first.
Foundations Fit is a great beginner strength training program that will get you on the right track!
Can I substitute exercises?
Yes! If an exercise doesn't work for your body or you don't have the required equipment, choose a similar movement pattern and continue progressing.
Can I do this at a gym?
Yes! While I personally train at home, APEX works great in a gym setting as well.
Will this help me lose weight?
If you're in a calorie deficit, APEX will absolutely support fat loss. However, the primary goal of this program is to improve athletic performance, strength, power, endurance, and overall movement quality.
Can I repeat the program?
Definitely! Increase your weights, improve your running pace, or focus on cleaner movement and better technique during your second round.
Can I skip the running?
Yes. If running isn't an option, substitute with a bike, rower, ski erg, or another form of cardio using the same work-to-rest intervals.
However, the program was designed with running in mind, so I encourage you to include it whenever possible.
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About Shaina Fata
Fitness Trainer | Functional & Fun Fitness Enthusiast
Hi! I'm Shaina.
My fitness journey started with yoga and lead me to mastering at-home workouts with free weights and minimal to no equipment. My passion lies in functional, creative, and fun fitness.
As a mom of three fur children and a beautiful daughter born this past year, I know the power of balance, willpower, and consistency.
I left my career as an environmental engineer to pursue a life in fitness and could never have imagined that it would turn in to what it is today.
My goal alway is to help others feel their strongest and most confident selves through the power of movement.
I am currently certified in personal training, fitness coaching, nutrition, yoga, and health coaching.
My hope is to empower you along your fitness journey - whether that's at home, in the gym, or on the go!
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