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Apo program W1-2
Bulking
Intermediate
Barbell
Plan Details
The Apo program W1-2 routine by ShinTaika is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Tue
Push day W1-2
Est. 83 min
8 exercises
Barbell Bench Press
4 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Dumbbell Lateral Raise
2 Sets x 20 Reps
Barbell Tricep Extension (Supine)
3 Sets x 15 Reps
Barbell Deep Squat
4 Sets x 15 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Leg Press
5 Sets x 8 Reps
Thu
Pull day W1-2
Est. 72 min
8 exercises
Pull-Up
3 Sets x 15 Reps
Barbell Deadlift
3 Sets x 10 Reps
T Bar Row
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 20 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Sat
Push day W1-2
Est. 83 min
8 exercises
Barbell Bench Press
4 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Dumbbell Lateral Raise
2 Sets x 20 Reps
Barbell Tricep Extension (Supine)
3 Sets x 15 Reps
Barbell Deep Squat
4 Sets x 15 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Leg Press
5 Sets x 8 Reps
Sun
Pull day W1-2
Est. 72 min
8 exercises
Pull-Up
3 Sets x 15 Reps
Barbell Deadlift
3 Sets x 10 Reps
T Bar Row
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 20 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
