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The Bodybuilding Transformation System

by Charles B.

Program Description

The program is divided into two progressive training blocks: Foundation Block (Weeks 1 to 5): Establishes consistency and training volume. Ramping Block (Weeks 6 to 12): Increases volume and introduces new movements. Optimized Training Split A unique 5-day hybrid Upper/Lower/Pull/Push/Legs split that includes plenty of exercise variety and gradual volume escalation. Failure Training Failure training is emphasized like never before. In the Intermediate-Advanced program, the last set of every exercise will be taken to failure. It’s tough, but it works!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 08, 2025 10:25
  • Last Edited
    Sep 10, 2025 07:58
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
9.7%
Upper Back
9.2%
Hamstrings
8.7%
Triceps
8.3%
Chest
8.2%
Front Delts
8%
Lats
7.9%
Biceps
7.7%
Glutes
7.1%
Middle Delts
6.2%
Abs
5%
Calves
3.8%
Lower Back
2.6%
Adductors
2.5%
Rear Delts
2.4%
Abductors
1.9%
Forearms
0.7%
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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 (Barbell)
2
6-8 reps
RPE 7-8
2
Cable Crossover
2
8-10 reps
RPE 8-9
3
Wide Grip Pull-Up
2
8-10 reps
RPE 7-8
4
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 8-9
5
Pendlay Row
2
6-8 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 8-9
7
Bayesian Curl
2
8-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Cable Crossover
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
3
Wide Grip Pull-Up
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
5
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Cable Crossover
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
3
Wide Grip Pull-Up
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
5
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Cable Crossover
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
3
Wide Grip Pull-Up
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
5
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Cable Crossover
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
3
Wide Grip Pull-Up
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
5
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 7-8
2
Pec Deck (Machine)
2
10-12 reps
RPE 8-9
3
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 7-8
4
One Arm Lateral Raise (Cable)
2
10-12 reps
RPE 8-9
5
Smith Machine Row
2
8-10 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8-9
7
Bayesian Curl
2
10-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Pec Deck (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5
Smith Machine Row
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Bayesian Curl
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Pec Deck (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5
Smith Machine Row
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Bayesian Curl
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Pec Deck (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5
Smith Machine Row
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Pec Deck (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5
Smith Machine Row
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Pec Deck (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
One Arm Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5
Smith Machine Row
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Pec Deck (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
One Arm Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5
Smith Machine Row
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
RPE 8-9
2
Squat (Smith Machine)
2
6-8 reps
RPE 7-8
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 7-8
4
Leg Extension
2
8-10 reps
RPE 8-9
5
Standing Calf Raise
2
6-8 reps
RPE 8-9
6
Cable Crunch
2
8-10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Squat (Smith Machine)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Romanian Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Squat (Smith Machine)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Romanian Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Squat (Smith Machine)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Romanian Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Squat (Smith Machine)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Romanian Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
RPE 8-9
2
Split Squat Front Foot Elevated (Smith Machine)
2
8-10 reps
RPE 7-8
3
Hyperextension
2
8-10 reps
RPE 7-8
4
Leg Extension
2
10-12 reps
RPE 8-9
5
Calf Raise (Leg Press)
2
8-10 reps
RPE 8-9
6
Cable Crunch
2
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
2
Split Squat Front Foot Elevated (Smith Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
3
Hyperextension
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5
Calf Raise (Leg Press)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Cable Crunch
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
2
Split Squat Front Foot Elevated (Smith Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
3
Hyperextension
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5
Calf Raise (Leg Press)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Cable Crunch
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
2
Split Squat Front Foot Elevated (Smith Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
3
Hyperextension
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5
Calf Raise (Leg Press)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
2
Split Squat Front Foot Elevated (Smith Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
3
Hyperextension
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5
Calf Raise (Leg Press)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
2
Split Squat Front Foot Elevated (Smith Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
3
Hyperextension
3
1
8-10 reps
8-10 reps
RPE 8
RPE 10
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5
Calf Raise (Leg Press)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
2
Split Squat Front Foot Elevated (Smith Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
3
Hyperextension
3
1
8-10 reps
8-10 reps
RPE 8
RPE 10
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5
Calf Raise (Leg Press)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 7-8
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 7-8
3
Seated Row (Cable)
2
10-12 reps
RPE 8-9
4
Single Arm Rear Delt Cable Fly
2
10-12 reps
RPE 8-9
5
Shrug (Dumbbell)
2
10-12 reps
RPE 8-9
6
Bicep Curl (Cable)
2
10-12 reps
RPE 8-9
7
Preacher Curl (EZ Bar)
1
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Single Arm Rear Delt Cable Fly
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5
Shrug (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Preacher Curl (EZ Bar)
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Single Arm Rear Delt Cable Fly
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5
Shrug (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Preacher Curl (EZ Bar)
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Single Arm Rear Delt Cable Fly
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5
Shrug (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Preacher Curl (EZ Bar)
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Single Arm Rear Delt Cable Fly
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5
Shrug (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Preacher Curl (EZ Bar)
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-12 reps
RPE 7-8
2
Chest Supported Row (Machine)
2
10-12 reps
RPE 7-8
3
Single Arm Row (Cable)
2
12-15 reps
RPE 8-9
4
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 8-9
5
Cable Shrug
2
12-15 reps
RPE 8-9
6
Hammer Curl (Cable)
2
12-15 reps
RPE 8-9
7
Concentration Curl
1
15-20 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
2
Chest Supported Row (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3
Single Arm Row (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Single Arm Rear Delt Cable Fly
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Cable Shrug
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Hammer Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
7
Concentration Curl
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
2
Chest Supported Row (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3
Single Arm Row (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Single Arm Rear Delt Cable Fly
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Cable Shrug
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Hammer Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
7
Concentration Curl
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
2
Chest Supported Row (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3
Single Arm Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Single Arm Rear Delt Cable Fly
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Cable Shrug
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Hammer Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
7
Concentration Curl
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
2
Chest Supported Row (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3
Single Arm Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Single Arm Rear Delt Cable Fly
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Cable Shrug
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Hammer Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
7
Concentration Curl
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
2
Chest Supported Row (Machine)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3
Single Arm Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Single Arm Rear Delt Cable Fly
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Cable Shrug
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Hammer Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
7
Concentration Curl
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
2
Chest Supported Row (Machine)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3
Single Arm Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Single Arm Rear Delt Cable Fly
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Cable Shrug
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Hammer Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
7
Concentration Curl
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-10 reps
RPE 7-8
2
Shoulder Press (Machine)
2
8-10 reps
RPE 7-8
3
Chest Fly (Cable)
2
8-10 reps
RPE 8-9
4
One Arm Lateral Raise (Cable)
2
10-12 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8-9
6
Tricep Extension Cable Kickbacks
1
12-15 reps
RPE 8-9
7
Hanging Leg Raise
2
10-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Tricep Extension Cable Kickbacks
1
12-15 reps
RPE 10
7
Hanging Leg Raise
1
1
10-20 reps
10-20 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Tricep Extension Cable Kickbacks
1
12-15 reps
RPE 10
7
Hanging Leg Raise
1
1
10-20 reps
10-20 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Tricep Extension Cable Kickbacks
1
12-15 reps
RPE 10
7
Hanging Leg Raise
1
1
10-20 reps
10-20 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Tricep Extension Cable Kickbacks
1
12-15 reps
RPE 10
7
Hanging Leg Raise
1
1
10-20 reps
10-20 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-12 reps
RPE 7-8
2
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 7-8
3
Chest Fly (Cable)
2
12-15 reps
RPE 8-9
4
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 8-9
5
Skull Crusher (Barbell)
2
12-15 reps
RPE 8-9
6
Tricep Pushdown (Cable)
1
15-20 reps
RPE 8-9
7
Ab Wheel
2
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Skull Crusher (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Tricep Pushdown (Cable)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
7
Ab Wheel
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Skull Crusher (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Tricep Pushdown (Cable)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
7
Ab Wheel
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
One Arm Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Skull Crusher (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Tricep Pushdown (Cable)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
7
Ab Wheel
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
One Arm Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Skull Crusher (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Tricep Pushdown (Cable)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
7
Ab Wheel
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
One Arm Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Skull Crusher (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Tricep Pushdown (Cable)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
7
Ab Wheel
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
One Arm Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Skull Crusher (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Tricep Pushdown (Cable)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
7
Ab Wheel
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-10 reps
RPE 7-8
2
Leg Curl
2
10-12 reps
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 7-8
4
Leg Extension
2
10-12 reps
RPE 8-9
5
Hip Adductor (Machine)
2
10-12 reps
RPE 8-9
6
Hip Abductor (Machine)
2
10-12 reps
RPE 8-9
7
Standing Calf Raise
2
10-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Leg Curl
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Leg Curl
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Leg Curl
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Leg Curl
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10-12 reps
RPE 7-8
2
Leg Curl
2
12-15 reps
RPE 8-9
3
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 7-8
4
Leg Extension
2
12-15 reps
RPE 8-9
5
Hip Adductor (Machine)
2
12-15 reps
RPE 8-9
6
Hip Abductor (Machine)
2
12-15 reps
RPE 8-9
7
Standing Calf Raise
2
12-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
2
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Walking Lunge (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
7
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
2
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Walking Lunge (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
7
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
2
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Walking Lunge (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
7
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
2
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Walking Lunge (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
7
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
10-12 reps
10-12 reps
RPE 8
RPE 10
2
Leg Curl
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Walking Lunge (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
7
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
10-12 reps
10-12 reps
RPE 8
RPE 10
2
Leg Curl
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Walking Lunge (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
7
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@7-8
2
Cable Crossover
2 Sets
8-10 Reps
@8-9
3
Wide Grip Pull-Up
2 Sets
8-10 Reps
@7-8
4
One Arm Lateral Raise (Cable)
2 Sets
8-10 Reps
@8-9
5
Pendlay Row
2 Sets
6-8 Reps
@8-9
6
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@8-9
7
Bayesian Curl
2 Sets
8-10 Reps
@8-9
Day 2
1
Lying Leg Curl
2 Sets
8-10 Reps
@8-9
2
Squat (Smith Machine)
2 Sets
6-8 Reps
@7-8
3
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@7-8
4
Leg Extension
2 Sets
8-10 Reps
@8-9
5
Standing Calf Raise
2 Sets
6-8 Reps
@8-9
6
Cable Crunch
2 Sets
8-10 Reps
@8-9
Day 3
1
Lat Pulldown (Neutral Grip)
2 Sets
8-10 Reps
@7-8
2
Chest Supported Row (Machine)
2 Sets
8-10 Reps
@7-8
3
Seated Row (Cable)
2 Sets
10-12 Reps
@8-9
4
Single Arm Rear Delt Cable Fly
2 Sets
10-12 Reps
@8-9
5
Shrug (Dumbbell)
2 Sets
10-12 Reps
@8-9
6
Bicep Curl (Cable)
2 Sets
10-12 Reps
@8-9
7
Preacher Curl (EZ Bar)
1 Set
12-15 Reps
@8-9
Day 4
1
Bench Press (Barbell)
2 Sets
8-10 Reps
@7-8
2
Shoulder Press (Machine)
2 Sets
8-10 Reps
@7-8
3
Chest Fly (Cable)
2 Sets
8-10 Reps
@8-9
4
One Arm Lateral Raise (Cable)
2 Sets
10-12 Reps
@8-9
5
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
@8-9
6
Tricep Extension Cable Kickbacks
1 Set
12-15 Reps
@8-9
7
Hanging Leg Raise
2 Sets
10-20 Reps
@8-9
Day 5
1
Leg Press
2 Sets
8-10 Reps
@7-8
2
Leg Curl
2 Sets
10-12 Reps
@8-9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
@7-8
4
Leg Extension
2 Sets
10-12 Reps
@8-9
5
Hip Adductor (Machine)
2 Sets
10-12 Reps
@8-9
6
Hip Abductor (Machine)
2 Sets
10-12 Reps
@8-9
7
Standing Calf Raise
2 Sets
10-12 Reps
@8-9