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Karl Matt Button │ Apex Fitness Adv.

@KarlApexFit

Jul 12, 2025 • 23 tweets • 7 min read • Read on X

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Everyone on the planet should be lifting weights.

But most don't know how to start.

I've been training for the last 17 years...

If I was starting from scratch, this is the exact workout plan I would follow to get in the best shape of my life:

(Videos of every exercise included)

= Thread =

Start with 4 simple workouts per week.

Upper/Lower/Upper/Lower is the split.

For each workout:

⚬ 3 working sets/exercise
⚬ 6 - 12 reps/working set
⚬ Rest 3 minutes between sets

Here is the workout plan (print this off):

(Videos of every single exercise below)

1. Chest-Supported T-Bar Rows

2. Smith Machine Incline Press:

3. Lat Pull Down:

4. Seated Shoulder Press:

5. Leg Extensions:

6. Hack Squats:

7. Leg Press:

8. Seated Calf Raise:

9. Pull Ups:

10. Incline Dumbbell Press:

11. Chest-Supported Neutral Grip Row:

12. Cable Lateral Raise:

13. Romainian Deadlift:

14. Seated Hamstring Curl:

15: Standing Calf Raise:

*Now if you want you can focus on some accessory work to bring up weaker points...

1. Triceps - Tricep Pushdowns...

2. Bicep - Incline Bicep Curls:

Now very important to note here...

It's how you lift that matters....

Prioritize high set quality
Take each set to a high intensity (0-2RIR)
Improve set execution, reps and weights over time

If you maintain good form and get stronger over time you will build lean muscle tissue.

Quality > Quantity.

Ready to take action?

How about a proven system with zero guesswork to optimize your health and performance for life.

• Shred 25+lbs of stubborn fat
• Develop bulletproof confidence
• Change the Trajectory of Your life

And start living to your potential.

Results guaranteed.

PS.

Want access to a 1:1 VIP system with a 15 year track record with zero guesswork?

▫️ Torch fat
▫️ Optimize your health
▫️ Life a longer and better life.

Results guaranteed.

DM me APEX for more info and let's chat.
x.com/messages/compo…

https://x.com/KarlApexFit/status/1943999569718866390

If you enjoyed this post:

1. Follow me @KarlApexFit
2. Retweet the first tweet

I'm here to help you:

• Shred Fat
• Build Lean Muscle
• Optimize your health and fitness permanently

Start today.

https://x.com/KarlApexFit/status/1943999569718866390

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More from @KarlApexFit

Karl Matt Button │ Apex Fitness Adv.

@KarlApexFit

Feb 7

10 years ago I herniated a disc in my back.

- Pain
- Sciatica
- Inability to train

But now I deadlift over 220kgs.

Here are the 4 Simple Exercises I used to get my back strong and pain free:

= Thread =

1. Cobra Stretch:

• Lie face down with hands under your shoulders.
• Gently push your torso up, keeping your hips glued to the floor.
• Breathe out as you reach the top and hold for 2–3 seconds.

The Benefit: This extension helps to decompress the spine.

2. Thoracic Rotations:

• Start on all fours (quadruped position).
• Place one arm out a 90 degree to your body
• Streth the other across your body
• Follow the movement with your eyes, then return to center.

The Benefit: Improving upper-back mobility reduces the excessive rotational stress placed on the lower back.

Read 9 tweets

Karl Matt Button │ Apex Fitness Adv.

@KarlApexFit

Jan 30

Can't lose fat?

I guarantee it's your crappy diet.

After 17 years Training and Coaching here are 27 Nutrition Tips to help you get lean permanently:

1. Carbs won't make you fat...

2. Nutrition is the key to lose fat (not cardio)

1lb Fat loss per week = a 500 caloric deficit/day over 7 days.

⚬ To burn 500 calories on the treadmill = 1 hour
⚬ To not eat that 500-calorie donut = 5 seconds

Understand nutrition and you'll never worry about fat loss again.

3. Your number 1 priority to lose fat has to be a caloric deficit. In a caloric deficit you are legit GUARANTEED to lose fat.

To do this make sure you know your caloric intake. Without this knowledget there will always be 'guesswork'.

Once you know it, hit it consistently.

Read 21 tweets

Karl Matt Button │ Apex Fitness Adv.

@KarlApexFit

Jan 26

Here are 5 simple exercises you can use to help stop elbow pain for life:

First what is elbow tendinopathy?

Both tennis elbow (lateral/outside) and golfer’s elbow (medial/inside) are elbow tendinopathy.

Caused by inflammation, irritation, or degeneration of the tendons around the elbow due to repetitive stress or overuse.

The good news?

These 5 simple exercises can help reduce the pain:

1. Wrist Extensor/Flexor Stretch

How:

⚬ Extend your affected arm straight out, palm facing down
⚬ Use your other hand to gently pull your fingers toward your body until you feel a stretch on the top of your forearm.

Reps/Duration: Hold for 15-30 seconds, 3 times, 2-3 times daily.

Tip: Keep your elbow straight and avoid forcing the stretch.

Read 11 tweets

Karl Matt Button │ Apex Fitness Adv.

@KarlApexFit

Jan 23

Building muscle is your key to longevity and health.

But don't waste a decade trying to figure out what works.

I've built 45lbs of muscle over the last 17 years.

These are the 7 most important training tips I wish I knew when I first started:

= Thread =

Muscle is one of the biggest indicators for longevity.

And it's how you lift that matters.

You need "mechanical tension"

The force/tension exerted on muscle fibers during a lift.

The more tension you generate, the more fibers you recruit and stimulate, leading to growth.

But

Most people completely ignore this when they workout.

▫️ Terrible exercise selection
▫️ Crappy intensity
▫️ Terrible form

Letting their ego get the better of them by swinging weight around.

Stop spinning your wheels with basic errors...

This is what you need to do...

Read 16 tweets

Karl Matt Button │ Apex Fitness Adv.

@KarlApexFit

Jan 21

'Eat less and move more' is a lie.

The truth is you can get lean eating more food.

How?

You need High Volume to Caloric Ratio Foods.

Here are 5 of my favorites to help you eat more and stay lean:

= Thread =

To torch fat you have to be in a caloric deficit.

Nutrition is the easiest way to do this.

'Yeah, but I don't want to starve myself'.

You don't have to.

The key is knowing the right foods you can eat more of to get lean and stay full.

Here are 5 of my all-time favorites...

1. Blueberries:

Blueberries may just be my favorite.

⚬ Tast delicious
⚬ High in nutrients
⚬ Low in calories

This makes them nearly impossible to 'overeat'

You can eat half a kg of these for just 250 calories.

A great option when torching fat.

Read 11 tweets

Karl Matt Button │ Apex Fitness Adv.

@KarlApexFit

Jan 18

After 17 years training and coaching, here is every piece of fat loss advice I could come up with:

1. Stop drinking alcohol.

Or at least limit it. Alcohol kills your metabolism, messes up hormones, increases hunger, and wrecks sleep.

By all means enjoy a drink from time to time, but if it's a regular choice of consumption and you're not losing body fat consider cutting intake to maximize results.

2. Discipline is the most overlooked asset for health and fitness success. Learn to prioritize long term goals over short term gratification.

3. Your number 1 priority to lose fat has to be a caloric deficit. In a caloric deficit you are GUARANTEED to lose fat.

Read 23 tweets

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Karl Matt Button │ Apex Fitness Adv.

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