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Momentum PPL – Mentzer Strength & Symmetry

by Iconiq Creative
1 athletes joined

Program Description

Built on Mike Mentzer’s high-intensity training philosophy, Momentum: Strength & Symmetry is a focused 3-day Push, Pull, Legs system designed for lifters who value efficiency, precision, and results. Each session blends Mentzer-style intensity with modern balance work — one all-out working set per lift, smart use of practical intensifiers, and targeted core + mobility finishers to correct posture, improve symmetry, and enhance long-term performance. Sessions take 45–50 minutes and rotate continuously (Day 1 → Day 2 → Day 3), allowing full recovery between workouts and easy integration with other training like Hyrox or cardio. No fluff, no filler — just controlled, brutal efficiency. Momentum isn’t about chasing exhaustion; it’s about mastering execution, recovering fully, and progressing consistently.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 28, 2025 08:59
  • Last Edited
    Oct 29, 2025 07:31
Muscle Engagement
Front
Back
MuscleSet
Abs
10.5%
Triceps
9.4%
Hamstrings
9.4%
Front Delts
7.6%
Quadriceps
7.6%
Biceps
7.2%
Middle Delts
7%
Upper Back
7%
Chest
6.7%
Lats
6.3%
Glutes
6.3%
Lower Back
5.4%
Calves
3.4%
Rear Delts
2.7%
Stretching
2.2%
Forearms
1.3%
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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
Incline Bench Press (Dumbbell)
2
2
10-12 reps
6-8 reps
-
-
2
Chest Press (Machine)
1
1
10-12 reps
6-8 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
6-8 reps
-
-
4
Lateral Raise (Dumbbell)
2
12-15 reps
-
5
Overhead Tricep Extension (Cable)
1
2
10-12 reps
6-8 reps
-
-
6
Dead Bug
2
10 reps
-
7
Doorway Pec Stretch
2
0.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
10-12 reps
6-8 reps
-
-
2
Chest Press (Machine)
1
1
10-12 reps
6-8 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
6-8 reps
-
-
4
Lateral Raise (Dumbbell)
2
12-15 reps
-
5
Overhead Tricep Extension (Cable)
1
2
10-12 reps
6-8 reps
-
-
6
Dead Bug
2
10 reps
-
7
Doorway Pec Stretch
2
0.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
10-12 reps
6-8 reps
-
-
2
Chest Press (Machine)
1
1
10-12 reps
6-8 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
6-8 reps
-
-
4
Lateral Raise (Dumbbell)
2
12-15 reps
-
5
Overhead Tricep Extension (Cable)
1
2
10-12 reps
6-8 reps
-
-
6
Dead Bug
2
10 reps
-
7
Doorway Pec Stretch
2
0.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
10-12 reps
6-8 reps
-
-
2
Chest Press (Machine)
1
1
10-12 reps
6-8 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
6-8 reps
-
-
4
Lateral Raise (Dumbbell)
2
12-15 reps
-
5
Overhead Tricep Extension (Cable)
1
2
10-12 reps
6-8 reps
-
-
6
Dead Bug
2
10 reps
-
7
Doorway Pec Stretch
2
0.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
10-12 reps
6-8 reps
-
-
2
Chest Press (Machine)
1
1
10-12 reps
6-8 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
6-8 reps
-
-
4
Lateral Raise (Dumbbell)
2
12-15 reps
-
5
Overhead Tricep Extension (Cable)
1
2
10-12 reps
6-8 reps
-
-
6
Dead Bug
2
10 reps
-
7
Doorway Pec Stretch
2
0.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
10-12 reps
6-8 reps
-
-
2
Chest Press (Machine)
1
1
10-12 reps
6-8 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
6-8 reps
-
-
4
Lateral Raise (Dumbbell)
2
12-15 reps
-
5
Overhead Tricep Extension (Cable)
1
2
10-12 reps
6-8 reps
-
-
6
Dead Bug
2
10 reps
-
7
Doorway Pec Stretch
2
0.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
10-12 reps
6-8 reps
-
-
2
Chest Press (Machine)
1
1
10-12 reps
6-8 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
6-8 reps
-
-
4
Lateral Raise (Dumbbell)
2
12-15 reps
-
5
Overhead Tricep Extension (Cable)
1
2
10-12 reps
6-8 reps
-
-
6
Dead Bug
2
10 reps
-
7
Doorway Pec Stretch
2
0.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
10-12 reps
6-8 reps
-
-
2
Chest Press (Machine)
1
1
10-12 reps
6-8 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
6-8 reps
-
-
4
Lateral Raise (Dumbbell)
2
12-15 reps
-
5
Overhead Tricep Extension (Cable)
1
2
10-12 reps
6-8 reps
-
-
6
Dead Bug
2
10 reps
-
7
Doorway Pec Stretch
2
0.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
10-12 reps
6-8 reps
-
-
2
Chest Press (Machine)
1
1
10-12 reps
6-8 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
6-8 reps
-
-
4
Lateral Raise (Dumbbell)
2
12-15 reps
-
5
Overhead Tricep Extension (Cable)
1
2
10-12 reps
6-8 reps
-
-
6
Dead Bug
2
10 reps
-
7
Doorway Pec Stretch
2
0.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
10-12 reps
6-8 reps
-
-
2
Chest Press (Machine)
1
1
10-12 reps
6-8 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
6-8 reps
-
-
4
Lateral Raise (Dumbbell)
2
12-15 reps
-
5
Overhead Tricep Extension (Cable)
1
2
10-12 reps
6-8 reps
-
-
6
Dead Bug
2
10 reps
-
7
Doorway Pec Stretch
2
0.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
10-12 reps
6-8 reps
-
-
2
Chest Press (Machine)
1
1
10-12 reps
6-8 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
6-8 reps
-
-
4
Lateral Raise (Dumbbell)
2
12-15 reps
-
5
Overhead Tricep Extension (Cable)
1
2
10-12 reps
6-8 reps
-
-
6
Dead Bug
2
10 reps
-
7
Doorway Pec Stretch
2
0.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
10-12 reps
6-8 reps
-
-
2
Chest Press (Machine)
1
1
10-12 reps
6-8 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
6-8 reps
-
-
4
Lateral Raise (Dumbbell)
2
12-15 reps
-
5
Overhead Tricep Extension (Cable)
1
2
10-12 reps
6-8 reps
-
-
6
Dead Bug
2
10 reps
-
7
Doorway Pec Stretch
2
0.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
2
10-12 reps
6-8 reps
-
-
2
Seated Row (Cable)
1
1
10-12 reps
6-8 reps
-
-
3
Rear Delt Fly (Machine)
2
12-15 reps
-
4
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
-
-
6
Pallof Press
3
12 reps
-
7
Wall Slides
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
2
10-12 reps
6-8 reps
-
-
2
Seated Row (Cable)
1
1
10-12 reps
6-8 reps
-
-
3
Rear Delt Fly (Machine)
2
12-15 reps
-
4
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
-
-
6
Pallof Press
3
12 reps
-
7
Wall Slides
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
2
10-12 reps
6-8 reps
-
-
2
Seated Row (Cable)
1
1
10-12 reps
6-8 reps
-
-
3
Rear Delt Fly (Machine)
2
12-15 reps
-
4
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
-
-
6
Pallof Press
3
12 reps
-
7
Wall Slides
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
2
10-12 reps
6-8 reps
-
-
2
Seated Row (Cable)
1
1
10-12 reps
6-8 reps
-
-
3
Rear Delt Fly (Machine)
2
12-15 reps
-
4
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
-
-
6
Pallof Press
3
12 reps
-
7
Wall Slides
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
2
10-12 reps
6-8 reps
-
-
2
Seated Row (Cable)
1
1
10-12 reps
6-8 reps
-
-
3
Rear Delt Fly (Machine)
2
12-15 reps
-
4
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
-
-
6
Pallof Press
3
12 reps
-
7
Wall Slides
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
2
10-12 reps
6-8 reps
-
-
2
Seated Row (Cable)
1
1
10-12 reps
6-8 reps
-
-
3
Rear Delt Fly (Machine)
2
12-15 reps
-
4
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
-
-
6
Pallof Press
3
12 reps
-
7
Wall Slides
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
2
10-12 reps
6-8 reps
-
-
2
Seated Row (Cable)
1
1
10-12 reps
6-8 reps
-
-
3
Rear Delt Fly (Machine)
2
12-15 reps
-
4
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
-
-
6
Pallof Press
3
12 reps
-
7
Wall Slides
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
2
10-12 reps
6-8 reps
-
-
2
Seated Row (Cable)
1
1
10-12 reps
6-8 reps
-
-
3
Rear Delt Fly (Machine)
2
12-15 reps
-
4
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
-
-
6
Pallof Press
3
12 reps
-
7
Wall Slides
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
2
10-12 reps
6-8 reps
-
-
2
Seated Row (Cable)
1
1
10-12 reps
6-8 reps
-
-
3
Rear Delt Fly (Machine)
2
12-15 reps
-
4
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
-
-
6
Pallof Press
3
12 reps
-
7
Wall Slides
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
2
10-12 reps
6-8 reps
-
-
2
Seated Row (Cable)
1
1
10-12 reps
6-8 reps
-
-
3
Rear Delt Fly (Machine)
2
12-15 reps
-
4
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
-
-
6
Pallof Press
3
12 reps
-
7
Wall Slides
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
2
10-12 reps
6-8 reps
-
-
2
Seated Row (Cable)
1
1
10-12 reps
6-8 reps
-
-
3
Rear Delt Fly (Machine)
2
12-15 reps
-
4
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
-
-
6
Pallof Press
3
12 reps
-
7
Wall Slides
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
2
10-12 reps
6-8 reps
-
-
2
Seated Row (Cable)
1
1
10-12 reps
6-8 reps
-
-
3
Rear Delt Fly (Machine)
2
12-15 reps
-
4
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
-
-
6
Pallof Press
3
12 reps
-
7
Wall Slides
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
10-12 reps
6-8 reps
-
-
2
Romanian Deadlift (Dumbbell)
2
2
10-12 reps
6-8 reps
-
-
3
Leg Extension
1
1
12-15 reps
8-10 reps
-
-
4
Leg Curl
1
1
12-15 reps
8-10 reps
-
-
5
Seated Calf Raise
3
12-15 reps
-
6
Side Plank
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
10-12 reps
6-8 reps
-
-
2
Romanian Deadlift (Dumbbell)
2
2
10-12 reps
6-8 reps
-
-
3
Leg Extension
1
1
12-15 reps
8-10 reps
-
-
4
Leg Curl
1
1
12-15 reps
8-10 reps
-
-
5
Seated Calf Raise
3
12-15 reps
-
6
Side Plank
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
10-12 reps
6-8 reps
-
-
2
Romanian Deadlift (Dumbbell)
2
2
10-12 reps
6-8 reps
-
-
3
Leg Extension
1
1
12-15 reps
8-10 reps
-
-
4
Leg Curl
1
1
12-15 reps
8-10 reps
-
-
5
Seated Calf Raise
3
12-15 reps
-
6
Side Plank
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
10-12 reps
6-8 reps
-
-
2
Romanian Deadlift (Dumbbell)
2
2
10-12 reps
6-8 reps
-
-
3
Leg Extension
1
1
12-15 reps
8-10 reps
-
-
4
Leg Curl
1
1
12-15 reps
8-10 reps
-
-
5
Seated Calf Raise
3
12-15 reps
-
6
Side Plank
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
10-12 reps
6-8 reps
-
-
2
Romanian Deadlift (Dumbbell)
2
2
10-12 reps
6-8 reps
-
-
3
Leg Extension
1
1
12-15 reps
8-10 reps
-
-
4
Leg Curl
1
1
12-15 reps
8-10 reps
-
-
5
Seated Calf Raise
3
12-15 reps
-
6
Side Plank
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
10-12 reps
6-8 reps
-
-
2
Romanian Deadlift (Dumbbell)
2
2
10-12 reps
6-8 reps
-
-
3
Leg Extension
1
1
12-15 reps
8-10 reps
-
-
4
Leg Curl
1
1
12-15 reps
8-10 reps
-
-
5
Seated Calf Raise
3
12-15 reps
-
6
Side Plank
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
10-12 reps
6-8 reps
-
-
2
Romanian Deadlift (Dumbbell)
2
2
10-12 reps
6-8 reps
-
-
3
Leg Extension
1
1
12-15 reps
8-10 reps
-
-
4
Leg Curl
1
1
12-15 reps
8-10 reps
-
-
5
Seated Calf Raise
3
12-15 reps
-
6
Side Plank
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
10-12 reps
6-8 reps
-
-
2
Romanian Deadlift (Dumbbell)
2
2
10-12 reps
6-8 reps
-
-
3
Leg Extension
1
1
12-15 reps
8-10 reps
-
-
4
Leg Curl
1
1
12-15 reps
8-10 reps
-
-
5
Seated Calf Raise
3
12-15 reps
-
6
Side Plank
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
10-12 reps
6-8 reps
-
-
2
Romanian Deadlift (Dumbbell)
2
2
10-12 reps
6-8 reps
-
-
3
Leg Extension
1
1
12-15 reps
8-10 reps
-
-
4
Leg Curl
1
1
12-15 reps
8-10 reps
-
-
5
Seated Calf Raise
3
12-15 reps
-
6
Side Plank
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
10-12 reps
6-8 reps
-
-
2
Romanian Deadlift (Dumbbell)
2
2
10-12 reps
6-8 reps
-
-
3
Leg Extension
1
1
12-15 reps
8-10 reps
-
-
4
Leg Curl
1
1
12-15 reps
8-10 reps
-
-
5
Seated Calf Raise
3
12-15 reps
-
6
Side Plank
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
10-12 reps
6-8 reps
-
-
2
Romanian Deadlift (Dumbbell)
2
2
10-12 reps
6-8 reps
-
-
3
Leg Extension
1
1
12-15 reps
8-10 reps
-
-
4
Leg Curl
1
1
12-15 reps
8-10 reps
-
-
5
Seated Calf Raise
3
12-15 reps
-
6
Side Plank
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
10-12 reps
6-8 reps
-
-
2
Romanian Deadlift (Dumbbell)
2
2
10-12 reps
6-8 reps
-
-
3
Leg Extension
1
1
12-15 reps
8-10 reps
-
-
4
Leg Curl
1
1
12-15 reps
8-10 reps
-
-
5
Seated Calf Raise
3
12-15 reps
-
6
Side Plank
2
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
6-8 Reps
6-8 Reps
-
-
-
-
2
Chest Press (Machine)
1 Set
1 Set
10-12 Reps
6-8 Reps
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
6-8 Reps
6-8 Reps
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-12 Reps
6-8 Reps
6-8 Reps
-
-
-
6
Dead Bug
1 Set
1 Set
10 Reps
10 Reps
-
-
7
Doorway Pec Stretch
1 Set
1 Set
0.3 mins
0.3 mins
-
-
Day 2
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
6-8 Reps
6-8 Reps
-
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
10-12 Reps
6-8 Reps
-
-
3
Rear Delt Fly (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
4
Incline Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
6-8 Reps
-
-
5
Hammer Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
6-8 Reps
-
-
6
Pallof Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Wall Slides
1 Set
1 Set
12 Reps
12 Reps
-
-
Day 3
1
Hack Squat
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
6-8 Reps
6-8 Reps
-
-
-
-
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
6-8 Reps
6-8 Reps
-
-
-
-
3
Leg Extension
1 Set
1 Set
12-15 Reps
8-10 Reps
-
-
4
Leg Curl
1 Set
1 Set
12-15 Reps
8-10 Reps
-
-
5
Seated Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Side Plank
1 Set
1 Set
10 Reps
10 Reps
-
-