Apo program W1-2

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3 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Push day W1-2 8 exercises, 1 hr 22 mins

Barbell Bench Press	4x15 reps	rest: 90s
Dumbbell Incline Bench Press	3x15 reps	rest: 90s
Dumbbell Seated Shoulder Press	3x15 reps	rest: 90s
Dumbbell Lateral Raise	2x20 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x15 reps	rest: 90s
Barbell Deep Squat	4x15 reps	rest: 90s
Machine Leg Extension	3x20 reps	rest: 60s
Machine Leg Press	5x8 reps	rest: 60s

Pull day W1-2 8 exercises, 1 hr 11 mins

Pull-Up	3x15 reps	rest: 90s
Barbell Deadlift	3x10 reps	rest: 90s
T Bar Row	3x15 reps	rest: 90s
Dumbbell One-Arm Row	3x15 reps	rest: 90s
Barbell Curl	3x15 reps	rest: 90s
Dumbbell Alternating Bicep Curl	2x12 reps	rest: 90s
Parallel Bar Leg Raise	3x20 reps	rest: 60s
Weight Plate Russian Twist	3x20 reps	rest: 60s

Push day W1-2 8 exercises, 1 hr 22 mins

Barbell Bench Press	4x15 reps	rest: 90s
Dumbbell Incline Bench Press	3x15 reps	rest: 90s
Dumbbell Seated Shoulder Press	3x15 reps	rest: 90s
Dumbbell Lateral Raise	2x20 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x15 reps	rest: 90s
Barbell Deep Squat	4x15 reps	rest: 90s
Machine Leg Extension	3x20 reps	rest: 60s
Machine Leg Press	5x8 reps	rest: 60s

Pull day W1-2 8 exercises, 1 hr 11 mins

Pull-Up	3x15 reps	rest: 90s
Barbell Deadlift	3x10 reps	rest: 90s
T Bar Row	3x15 reps	rest: 90s
Dumbbell One-Arm Row	3x15 reps	rest: 90s
Barbell Curl	3x15 reps	rest: 90s
Dumbbell Alternating Bicep Curl	2x12 reps	rest: 90s
Parallel Bar Leg Raise	3x20 reps	rest: 60s
Weight Plate Russian Twist	3x20 reps	rest: 60s