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BoostcampPNG

Trans femme

by Jacob Kincer
7 athletes joined

Program Description

Minecraft

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 24, 2024 12:11
  • Last Edited
    Jun 18, 2025 12:54

Summary

The Trans Femme program is a comprehensive 12-week strength training plan designed specifically for trans women, focusing on building strength and confidence. With five training days each week, you'll engage in a variety of exercises including barbell squats, bench presses, and targeted leg workouts to sculpt and strengthen your physique. This program not only emphasizes muscle growth but also promotes overall body awareness and empowerment through fitness. Join this supportive journey and transform your strength, one rep at a time!
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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
Squat (Barbell)
3
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Leg Curl
4
12 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 8
6
Side Plank
1
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Leg Curl
4
12 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 8
6
Side Plank
1
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Leg Curl
4
12 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 8
6
Side Plank
1
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Leg Curl
4
12 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 8
6
Side Plank
1
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Leg Curl
4
12 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 8
6
Side Plank
1
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Leg Curl
4
12 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 8
6
Side Plank
1
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Leg Curl
4
12 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 8
6
Side Plank
1
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Leg Curl
4
12 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 8
6
Side Plank
1
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Leg Curl
4
12 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 8
6
Side Plank
1
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Leg Curl
4
12 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 8
6
Side Plank
1
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Leg Curl
4
12 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 8
6
Side Plank
1
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Leg Curl
4
12 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 8
6
Side Plank
1
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Pec Fly (Dumbbell)
3
10 reps
RPE 8
5
Standing Pullover (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Pec Fly (Dumbbell)
3
10 reps
RPE 8
5
Standing Pullover (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Pec Fly (Dumbbell)
3
10 reps
RPE 8
5
Standing Pullover (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Pec Fly (Dumbbell)
3
10 reps
RPE 8
5
Standing Pullover (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Pec Fly (Dumbbell)
3
10 reps
RPE 8
5
Standing Pullover (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Pec Fly (Dumbbell)
3
10 reps
RPE 8
5
Standing Pullover (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Pec Fly (Dumbbell)
3
10 reps
RPE 8
5
Standing Pullover (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Pec Fly (Dumbbell)
3
10 reps
RPE 8
5
Standing Pullover (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Pec Fly (Dumbbell)
3
10 reps
RPE 8
5
Standing Pullover (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Pec Fly (Dumbbell)
3
10 reps
RPE 8
5
Standing Pullover (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Pec Fly (Dumbbell)
3
10 reps
RPE 8
5
Standing Pullover (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Pec Fly (Dumbbell)
3
10 reps
RPE 8
5
Standing Pullover (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
15 reps
RPE 8
2
Hip Adductor (Machine)
3
15 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
4
Calf Raise (Leg Press)
3
12 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
15 reps
RPE 8
2
Hip Adductor (Machine)
3
15 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
4
Calf Raise (Leg Press)
3
12 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
15 reps
RPE 8
2
Hip Adductor (Machine)
3
15 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
4
Calf Raise (Leg Press)
3
12 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
15 reps
RPE 8
2
Hip Adductor (Machine)
3
15 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
4
Calf Raise (Leg Press)
3
12 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
15 reps
RPE 8
2
Hip Adductor (Machine)
3
15 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
4
Calf Raise (Leg Press)
3
12 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
15 reps
RPE 8
2
Hip Adductor (Machine)
3
15 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
4
Calf Raise (Leg Press)
3
12 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
15 reps
RPE 8
2
Hip Adductor (Machine)
3
15 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
4
Calf Raise (Leg Press)
3
12 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
15 reps
RPE 8
2
Hip Adductor (Machine)
3
15 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
4
Calf Raise (Leg Press)
3
12 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
15 reps
RPE 8
2
Hip Adductor (Machine)
3
15 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
4
Calf Raise (Leg Press)
3
12 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
15 reps
RPE 8
2
Hip Adductor (Machine)
3
15 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
4
Calf Raise (Leg Press)
3
12 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
15 reps
RPE 8
2
Hip Adductor (Machine)
3
15 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
4
Calf Raise (Leg Press)
3
12 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
15 reps
RPE 8
2
Hip Adductor (Machine)
3
15 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
4
Calf Raise (Leg Press)
3
12 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
V-Squat
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
V-Squat
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
V-Squat
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
V-Squat
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
V-Squat
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
V-Squat
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
V-Squat
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
V-Squat
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
V-Squat
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
V-Squat
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
V-Squat
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
V-Squat
3
12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
12 Reps
@8
2
Romanian Deadlift (Barbell)
1 Set
10 Reps
@8
3
Leg Extension
3 Sets
10 Reps
@8
4
Leg Curl
4 Sets
12 Reps
@8
5
Seated Calf Raise
4 Sets
10 Reps
@8
6
Side Plank
1 Set
1 mins
@8
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
@7
2
Lat Pulldown
3 Sets
12 Reps
@8
3
Seated Row (Cable)
3 Sets
12 Reps
@8
4
Pec Fly (Dumbbell)
3 Sets
10 Reps
@8
5
Standing Pullover (Cable)
3 Sets
10 Reps
@8
Day 4
1
Bench Press (Dumbbell)
3 Sets
10 Reps
@7
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
3
Pullover (Dumbbell)
3 Sets
12 Reps
@8
4
Pull-Up (Bodyweight)
3 Sets
12 Reps
@8
Day 3
1
Hip Thrust (Barbell)
3 Sets
15 Reps
@8
2
Hip Adductor (Machine)
3 Sets
15 Reps
@8
3
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
@8
4
Calf Raise (Leg Press)
3 Sets
12 Reps
@8
5
Leg Press
3 Sets
10 Reps
@8
Day 5
1
Leg Extension
3 Sets
12 Reps
@8
2
Leg Press (45 Degrees)
3 Sets
12 Reps
@8
3
Plank
3 Sets
1 mins
@8
4
V-Squat
3 Sets
12 Reps
@8