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Power + Program

by Lex Boyd
1 athletes joined

Program Description

**Power + Program** Unleash your strength with this comprehensive 12-week workout plan designed for lifters of all levels. With 48 sessions spread across the week, you’ll engage in a blend of powerlifting, bodybuilding, and athletic training. Each workout lasts approximately 60 minutes and requires access to a full gym, ensuring you have the tools to build muscle and enhance performance. Whether you're a beginner or an advanced athlete, this program will challenge you and help you achieve your fitness goals with confidence.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerlifting, Athletics, Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 15, 2026 11:27
  • Last Edited
    Jan 16, 2026 02:45
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.8%
Glutes
11.1%
Hamstrings
11.1%
Front Delts
10.4%
Triceps
10.4%
Upper Back
9.7%
Abs
7.2%
Chest
5.3%
Lats
5.3%
Middle Delts
3.7%
Lower Back
3.4%
Biceps
3.1%
Forearms
3%
Calves
1.8%
Adductors
1%
Rear Delts
0.7%
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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
Military Press (Barbell)
4
6-8 reps
RPE 7
2
Bench Press (Barbell)
4
6-8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
4
Behind-The-Neck Press (Smith Machine)
3
6-10 reps
RPE 7
5
Dip (Weighted)
3
6-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6-8 reps
RPE 7
2
Bench Press (Barbell)
4
6-8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
4
Behind-The-Neck Press (Smith Machine)
3
6-10 reps
RPE 7
5
Dip (Weighted)
3
6-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6-8 reps
RPE 7
2
Bench Press (Barbell)
4
6-8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
4
Behind-The-Neck Press (Smith Machine)
3
6-10 reps
RPE 7
5
Dip (Weighted)
3
6-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6-8 reps
RPE 7
2
Bench Press (Barbell)
4
6-8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
4
Behind-The-Neck Press (Smith Machine)
3
6-10 reps
RPE 7
5
Dip (Weighted)
3
6-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
4-6 reps
RPE 8
2
Bench Press (Barbell)
4
4-6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
4
Behind-The-Neck Press (Smith Machine)
3
6-10 reps
RPE 7
5
Dip (Weighted)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
4-6 reps
RPE 8
2
Bench Press (Barbell)
4
4-6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
4
Behind-The-Neck Press (Smith Machine)
3
6-10 reps
RPE 7
5
Dip (Weighted)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
4-6 reps
RPE 8
2
Bench Press (Barbell)
4
4-6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
4
Behind-The-Neck Press (Smith Machine)
3
6-10 reps
RPE 7
5
Dip (Weighted)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
4-6 reps
RPE 8
2
Bench Press (Barbell)
4
4-6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
4
Behind-The-Neck Press (Smith Machine)
3
6-10 reps
RPE 7
5
Dip (Weighted)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 8
2A
Military Press (Barbell)
4
5+ reps
RPE 9.5
2B
Push Up
4
10 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9.5
4
Behind-The-Neck Press (Smith Machine)
3
6-8 reps
RPE 9.5
5
Dip (Weighted)
4
6-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 8
2A
Military Press (Barbell)
4
5+ reps
RPE 9.5
2B
Push Up
4
10 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9.5
4
Behind-The-Neck Press (Smith Machine)
3
6-8 reps
RPE 9.5
5
Dip (Weighted)
4
6-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 8
2A
Military Press (Barbell)
4
5+ reps
RPE 9.5
2B
Push Up
4
10 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9.5
4
Behind-The-Neck Press (Smith Machine)
3
6-8 reps
RPE 9.5
5
Dip (Weighted)
4
6-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 8
2A
Military Press (Barbell)
4
5+ reps
RPE 9.5
2B
Push Up
4
10 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9.5
4
Behind-The-Neck Press (Smith Machine)
3
6-8 reps
RPE 9.5
5
Dip (Weighted)
4
6-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 7
2
Hack Squat
4
6-10 reps
RPE 7
3
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
5
Standing Calf Raise
4
8-12 reps
RPE 7
6
Hanging Leg Raise
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 7
2
Hack Squat
4
6-10 reps
RPE 7
3
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
5
Standing Calf Raise
4
8-12 reps
RPE 7
6
Hanging Leg Raise
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 7
2
Hack Squat
4
6-10 reps
RPE 7
3
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
5
Standing Calf Raise
4
8-12 reps
RPE 7
6
Hanging Leg Raise
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 7
2
Hack Squat
4
6-10 reps
RPE 7
3
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
5
Standing Calf Raise
4
8-12 reps
RPE 7
6
Hanging Leg Raise
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 7
2
Hack Squat
4
6-10 reps
RPE 7
3
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7
5
Standing Calf Raise
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 7
2
Hack Squat
4
6-10 reps
RPE 7
3
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7
5
Standing Calf Raise
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 7
2
Hack Squat
4
6-10 reps
RPE 7
3
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7
5
Standing Calf Raise
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 7
2
Hack Squat
4
6-10 reps
RPE 7
3
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7
5
Standing Calf Raise
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
RPE 9.5
2
Hack Squat
4
6-8 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
4
5-6 reps
RPE 9.5
4
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 9.5
5
Standing Calf Raise
4
8-12 reps
RPE 9.5
6
Hanging Leg Raise
4
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
RPE 9.5
2
Hack Squat
4
6-8 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
4
5-6 reps
RPE 9.5
4
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 9.5
5
Standing Calf Raise
4
8-12 reps
RPE 9.5
6
Hanging Leg Raise
4
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
RPE 9.5
2
Hack Squat
4
6-8 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
4
5-6 reps
RPE 9.5
4
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 9.5
5
Standing Calf Raise
4
8-12 reps
RPE 9.5
6
Hanging Leg Raise
4
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
RPE 9.5
2
Hack Squat
4
6-8 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
4
5-6 reps
RPE 9.5
4
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 9.5
5
Standing Calf Raise
4
8-12 reps
RPE 9.5
6
Hanging Leg Raise
4
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
RPE 7
2
Barbell Row
4
6-10 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7
4
Face Pull
3
10-12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
RPE 7
2
Barbell Row
4
6-10 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7
4
Face Pull
3
10-12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
RPE 7
2
Barbell Row
4
6-10 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7
4
Face Pull
3
10-12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
RPE 7
2
Barbell Row
4
6-10 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7
4
Face Pull
3
10-12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4-6 reps
RPE 8
2
Barbell Row
4
5-6 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
4
Face Pull
3
10-12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4-6 reps
RPE 8
2
Barbell Row
4
5-6 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
4
Face Pull
3
10-12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4-6 reps
RPE 8
2
Barbell Row
4
5-6 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
4
Face Pull
3
10-12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4-6 reps
RPE 8
2
Barbell Row
4
5-6 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
4
Face Pull
3
10-12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4-6 reps
RPE 9.5
2
Barbell Row
4
5-6 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 9.5
4
Face Pull
3
12 reps
RPE 9.5
5
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4-6 reps
RPE 9.5
2
Barbell Row
4
5-6 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 9.5
4
Face Pull
3
12 reps
RPE 9.5
5
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4-6 reps
RPE 9.5
2
Barbell Row
4
5-6 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 9.5
4
Face Pull
3
12 reps
RPE 9.5
5
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4-6 reps
RPE 9.5
2
Barbell Row
4
5-6 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 9.5
4
Face Pull
3
12 reps
RPE 9.5
5
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
RPE 7
2
Front Squat (Barbell)
3
6-8 reps
RPE 7
3
Push Press (Barbell)
3
5-8 reps
RPE 7
4
Farmer's Walk (Weighted)
4
40 secs
RPE 7
5
Plank
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
RPE 7
2
Front Squat (Barbell)
3
6-8 reps
RPE 7
3
Push Press (Barbell)
3
5-8 reps
RPE 7
4
Farmer's Walk (Weighted)
4
40 secs
RPE 7
5
Plank
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
RPE 7
2
Front Squat (Barbell)
3
6-8 reps
RPE 7
3
Push Press (Barbell)
3
5-8 reps
RPE 7
4
Farmer's Walk (Weighted)
4
40 secs
RPE 7
5
Plank
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
RPE 7
2
Front Squat (Barbell)
3
6-8 reps
RPE 7
3
Push Press (Barbell)
3
5-8 reps
RPE 7
4
Farmer's Walk (Weighted)
4
40 secs
RPE 7
5
Plank
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8
2
Front Squat (Barbell)
4
4-6 reps
RPE 8
3
Push Press (Barbell)
1
3
4-8 reps
4-6 reps
RPE 8
RPE 8
4
Farmer's Walk (Weighted)
5
40 secs
RPE 8
5
Ab Wheel
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8
2
Front Squat (Barbell)
4
4-6 reps
RPE 8
3
Push Press (Barbell)
1
3
4-8 reps
4-6 reps
RPE 8
RPE 8
4
Farmer's Walk (Weighted)
5
40 secs
RPE 8
5
Ab Wheel
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8
2
Front Squat (Barbell)
4
4-6 reps
RPE 8
3
Push Press (Barbell)
1
3
4-8 reps
4-6 reps
RPE 8
RPE 8
4
Farmer's Walk (Weighted)
5
40 secs
RPE 8
5
Ab Wheel
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8
2
Front Squat (Barbell)
4
4-6 reps
RPE 8
3
Push Press (Barbell)
1
3
4-8 reps
4-6 reps
RPE 8
RPE 8
4
Farmer's Walk (Weighted)
5
40 secs
RPE 8
5
Ab Wheel
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 9.5
2
Push Press (Barbell)
4
3-5 reps
RPE 9.5
3
Farmer's Walk (Weighted)
5
40 secs
RPE 8
4
Prowler Push
6
20 secs
RPE 9.5
5A
Plank
2
30 secs
RPE 9.5
5B
Side Plank
2
1 mins
RPE 9.5
5C
Reverse Plank
2
30 secs
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 9.5
2
Push Press (Barbell)
4
3-5 reps
RPE 9.5
3
Farmer's Walk (Weighted)
5
40 secs
RPE 8
4
Prowler Push
6
20 secs
RPE 9.5
5A
Plank
2
30 secs
RPE 9.5
5B
Side Plank
2
1 mins
RPE 9.5
5C
Reverse Plank
2
30 secs
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 9.5
2
Push Press (Barbell)
4
3-5 reps
RPE 9.5
3
Farmer's Walk (Weighted)
5
40 secs
RPE 8
4
Prowler Push
6
20 secs
RPE 9.5
5A
Plank
2
30 secs
RPE 9.5
5B
Side Plank
2
1 mins
RPE 9.5
5C
Reverse Plank
2
30 secs
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 9.5
2
Push Press (Barbell)
4
3-5 reps
RPE 9.5
3
Farmer's Walk (Weighted)
5
40 secs
RPE 8
4
Prowler Push
6
20 secs
RPE 9.5
5A
Plank
2
30 secs
RPE 9.5
5B
Side Plank
2
1 mins
RPE 9.5
5C
Reverse Plank
2
30 secs
RPE 9.5
Week 1
1 / 12 Weeks
Day 1
1
Military Press (Barbell)
4 Sets
6-8 Reps
@7
2
Bench Press (Barbell)
4 Sets
6-8 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@7
4
Behind-The-Neck Press (Smith Machine)
3 Sets
6-10 Reps
@7
5
Dip (Weighted)
3 Sets
6-10 Reps
@7
Day 3
1
Pull-Up (Weighted)
4 Sets
5-8 Reps
@7
2
Barbell Row
4 Sets
6-10 Reps
@7
3
Chest Supported Row (Dumbbell)
3 Sets
8-10 Reps
@7
4
Face Pull
3 Sets
10-12 Reps
@7
5
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@7
Day 4
1
Deadlift (Barbell)
4 Sets
3-5 Reps
@7
2
Front Squat (Barbell)
3 Sets
6-8 Reps
@7
3
Push Press (Barbell)
3 Sets
5-8 Reps
@7
4
Farmer's Walk (Weighted)
4 Sets
40 secs
@7
5
Plank
3 Sets
1 mins
@7
Day 2
1
Squat (Barbell)
4 Sets
5-8 Reps
@7
2
Hack Squat
4 Sets
6-10 Reps
@7
3
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
@7
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@7
5
Standing Calf Raise
4 Sets
8-12 Reps
@7
6
Hanging Leg Raise
3 Sets
10-12 Reps
@7