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Jack's Strength Program

by Jackson T.
1 athletes joined

Program Description

Get stronger

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 14, 2024 08:08
  • Last Edited
    Jun 18, 2025 09:17

Summary

Unleash your potential with Jack's Strength Program, a comprehensive 12-week journey designed to build muscle and enhance overall strength. Committed to four days a week, this program focuses on key lifts like the bench press and incline dumbbell press, complemented by targeted accessory work to maximize gains. Each session is meticulously crafted to challenge your limits, ensuring you progress week after week. Equip yourself with the tools for success and transform your physique through consistent effort and dedication!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Fly (Cable)
3
12 reps
RPE 7.5
4
Lat Pulldown
4
8-12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Fly (Cable)
3
12 reps
RPE 7.5
4
Lat Pulldown
4
8-12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Fly (Cable)
3
12 reps
RPE 7.5
4
Lat Pulldown
4
8-12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Fly (Cable)
3
12 reps
RPE 7.5
4
Lat Pulldown
4
8-12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Fly (Cable)
3
12 reps
RPE 7.5
4
Lat Pulldown
4
8-12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Fly (Cable)
3
12 reps
RPE 7.5
4
Lat Pulldown
4
8-12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Fly (Cable)
3
12 reps
RPE 7.5
4
Lat Pulldown
4
8-12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Fly (Cable)
3
12 reps
RPE 7.5
4
Lat Pulldown
4
8-12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Fly (Cable)
3
12 reps
RPE 7.5
4
Lat Pulldown
4
8-12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Fly (Cable)
3
12 reps
RPE 7.5
4
Lat Pulldown
4
8-12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Fly (Cable)
3
12 reps
RPE 7.5
4
Lat Pulldown
4
8-12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Fly (Cable)
3
12 reps
RPE 7.5
4
Lat Pulldown
4
8-12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 7.5
4
Leg Extension
1
AMRAP
RPE 7.5
5
Leg Curl
3
12 reps
RPE 7.5
6
Single Leg Press
3
8 reps
RPE 7.5
7
Standing Calf Raise
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 7.5
4
Leg Extension
1
AMRAP
RPE 7.5
5
Leg Curl
3
12 reps
RPE 7.5
6
Single Leg Press
3
8 reps
RPE 7.5
7
Standing Calf Raise
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 7.5
4
Leg Extension
1
AMRAP
RPE 7.5
5
Leg Curl
3
12 reps
RPE 7.5
6
Single Leg Press
3
8 reps
RPE 7.5
7
Standing Calf Raise
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 7.5
4
Leg Extension
1
AMRAP
RPE 7.5
5
Leg Curl
3
12 reps
RPE 7.5
6
Single Leg Press
3
8 reps
RPE 7.5
7
Standing Calf Raise
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 7.5
4
Leg Extension
1
AMRAP
RPE 7.5
5
Leg Curl
3
12 reps
RPE 7.5
6
Single Leg Press
3
8 reps
RPE 7.5
7
Standing Calf Raise
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 7.5
4
Leg Extension
1
AMRAP
RPE 7.5
5
Leg Curl
3
12 reps
RPE 7.5
6
Single Leg Press
3
8 reps
RPE 7.5
7
Standing Calf Raise
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 7.5
4
Leg Extension
1
AMRAP
RPE 7.5
5
Leg Curl
3
12 reps
RPE 7.5
6
Single Leg Press
3
8 reps
RPE 7.5
7
Standing Calf Raise
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 7.5
4
Leg Extension
1
AMRAP
RPE 7.5
5
Leg Curl
3
12 reps
RPE 7.5
6
Single Leg Press
3
8 reps
RPE 7.5
7
Standing Calf Raise
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 7.5
4
Leg Extension
1
AMRAP
RPE 7.5
5
Leg Curl
3
12 reps
RPE 7.5
6
Single Leg Press
3
8 reps
RPE 7.5
7
Standing Calf Raise
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 7.5
4
Leg Extension
1
AMRAP
RPE 7.5
5
Leg Curl
3
12 reps
RPE 7.5
6
Single Leg Press
3
8 reps
RPE 7.5
7
Standing Calf Raise
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 7.5
4
Leg Extension
1
AMRAP
RPE 7.5
5
Leg Curl
3
12 reps
RPE 7.5
6
Single Leg Press
3
8 reps
RPE 7.5
7
Standing Calf Raise
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 7.5
4
Leg Extension
1
AMRAP
RPE 7.5
5
Leg Curl
3
12 reps
RPE 7.5
6
Single Leg Press
3
8 reps
RPE 7.5
7
Standing Calf Raise
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Shoulder Press
5
5 reps
75%
2
Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 7.5
4
Lateral Raise (Cable)
3
10 reps
RPE 7.5
5
Bicep Curl (Cable)
4
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Shoulder Press
5
5 reps
75%
2
Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 7.5
4
Lateral Raise (Cable)
3
10 reps
RPE 7.5
5
Bicep Curl (Cable)
4
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Shoulder Press
5
5 reps
75%
2
Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 7.5
4
Lateral Raise (Cable)
3
10 reps
RPE 7.5
5
Bicep Curl (Cable)
4
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Shoulder Press
5
5 reps
75%
2
Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 7.5
4
Lateral Raise (Cable)
3
10 reps
RPE 7.5
5
Bicep Curl (Cable)
4
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Shoulder Press
5
5 reps
75%
2
Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 7.5
4
Lateral Raise (Cable)
3
10 reps
RPE 7.5
5
Bicep Curl (Cable)
4
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Shoulder Press
5
5 reps
75%
2
Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 7.5
4
Lateral Raise (Cable)
3
10 reps
RPE 7.5
5
Bicep Curl (Cable)
4
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Shoulder Press
5
5 reps
75%
2
Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 7.5
4
Lateral Raise (Cable)
3
10 reps
RPE 7.5
5
Bicep Curl (Cable)
4
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Shoulder Press
5
5 reps
75%
2
Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 7.5
4
Lateral Raise (Cable)
3
10 reps
RPE 7.5
5
Bicep Curl (Cable)
4
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Shoulder Press
5
5 reps
75%
2
Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 7.5
4
Lateral Raise (Cable)
3
10 reps
RPE 7.5
5
Bicep Curl (Cable)
4
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Shoulder Press
5
5 reps
75%
2
Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 7.5
4
Lateral Raise (Cable)
3
10 reps
RPE 7.5
5
Bicep Curl (Cable)
4
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Shoulder Press
5
5 reps
75%
2
Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 7.5
4
Lateral Raise (Cable)
3
10 reps
RPE 7.5
5
Bicep Curl (Cable)
4
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Shoulder Press
5
5 reps
75%
2
Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 7.5
4
Lateral Raise (Cable)
3
10 reps
RPE 7.5
5
Bicep Curl (Cable)
4
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Front Squat (Barbell)
3
8 reps
RPE 7.5
3
Pendlay Row
3
8 reps
RPE 7.5
4
Back Extension (Weighted)
3
12 reps
RPE 7.5
5
Meadow Row
3
8 reps
RPE 7.5
6
Bent Over Row (Dumbbell)
3
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Front Squat (Barbell)
3
8 reps
RPE 7.5
3
Pendlay Row
3
8 reps
RPE 7.5
4
Back Extension (Weighted)
3
12 reps
RPE 7.5
5
Meadow Row
3
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Front Squat (Barbell)
3
8 reps
RPE 7.5
3
Pendlay Row
3
8 reps
RPE 7.5
4
Back Extension (Weighted)
3
12 reps
RPE 7.5
5
Meadow Row
3
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Front Squat (Barbell)
3
8 reps
RPE 7.5
3
Pendlay Row
3
8 reps
RPE 7.5
4
Back Extension (Weighted)
3
12 reps
RPE 7.5
5
Meadow Row
3
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Front Squat (Barbell)
3
8 reps
RPE 7.5
3
Pendlay Row
3
8 reps
RPE 7.5
4
Back Extension (Weighted)
3
12 reps
RPE 7.5
5
Meadow Row
3
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Front Squat (Barbell)
3
8 reps
RPE 7.5
3
Pendlay Row
3
8 reps
RPE 7.5
4
Back Extension (Weighted)
3
12 reps
RPE 7.5
5
Meadow Row
3
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Front Squat (Barbell)
3
8 reps
RPE 7.5
3
Pendlay Row
3
8 reps
RPE 7.5
4
Back Extension (Weighted)
3
12 reps
RPE 7.5
5
Meadow Row
3
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Front Squat (Barbell)
3
8 reps
RPE 7.5
3
Pendlay Row
3
8 reps
RPE 7.5
4
Back Extension (Weighted)
3
12 reps
RPE 7.5
5
Meadow Row
3
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Front Squat (Barbell)
3
8 reps
RPE 7.5
3
Pendlay Row
3
8 reps
RPE 7.5
4
Back Extension (Weighted)
3
12 reps
RPE 7.5
5
Meadow Row
3
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Front Squat (Barbell)
3
8 reps
RPE 7.5
3
Pendlay Row
3
8 reps
RPE 7.5
4
Back Extension (Weighted)
3
12 reps
RPE 7.5
5
Meadow Row
3
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Front Squat (Barbell)
3
8 reps
RPE 7.5
3
Pendlay Row
3
8 reps
RPE 7.5
4
Back Extension (Weighted)
3
12 reps
RPE 7.5
5
Meadow Row
3
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Front Squat (Barbell)
3
8 reps
RPE 7.5
3
Pendlay Row
3
8 reps
RPE 7.5
4
Back Extension (Weighted)
3
12 reps
RPE 7.5
5
Meadow Row
3
8 reps
RPE 7.5
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
80%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7.5
3
Chest Fly (Cable)
3 Sets
12 Reps
@7.5
4
Lat Pulldown
4 Sets
8-12 Reps
@7.5
5
Tricep Pushdown (Cable)
4 Sets
12 Reps
@7.5
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7.5
3
Leg Extension
3 Sets
12 Reps
@7.5
4
Leg Extension
1 Set
AMRAP
@7.5
5
Leg Curl
3 Sets
12 Reps
@7.5
6
Single Leg Press
3 Sets
8 Reps
@7.5
7
Standing Calf Raise
3 Sets
15 Reps
@7.5
Day 3
1
Barbell Shoulder Press
5 Sets
5 Reps
75%
2
Bench Press (Dumbbell)
3 Sets
8 Reps
@7.5
3
Chest Supported Row (Machine)
3 Sets
12 Reps
@7.5
4
Lateral Raise (Cable)
3 Sets
10 Reps
@7.5
5
Bicep Curl (Cable)
4 Sets
12 Reps
@7.5
6
Tricep Pushdown (Cable)
4 Sets
12 Reps
@7.5
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
80%
2
Front Squat (Barbell)
3 Sets
8 Reps
@7.5
3
Pendlay Row
3 Sets
8 Reps
@7.5
4
Back Extension (Weighted)
3 Sets
12 Reps
@7.5
5
Meadow Row
3 Sets
8 Reps
@7.5
6
Bent Over Row (Dumbbell)
3 Sets
8 Reps
@7.5