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Swole 5

by andrzej swierk

Program Description

Focusing on a small amount of lifts to get big. Those lifts being BTN Press, Preacher Curl, Decline Skullcrusher, Upright Row and Front Squat. Goal is to get strong at average reps(ex. Lift is 6-10, goal is 8) with good technique. You can run a program on asynchronous week(2days on, 1off) Or regular week(Monday, Tuesday, Rest, Thursday, Friday, Rest, Rest) Volume can be increased or decreased based on a preference, although I recommend using volume as mean to progression.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 28, 2024 05:25
  • Last Edited
    Jun 18, 2025 08:06

Summary

Transform your physique with Swole 5, a dynamic 12-week program designed for those ready to build serious muscle. Committing just four days a week, you’ll engage in a variety of compound and isolation exercises, including barbell front squats and Romanian deadlifts, to target every major muscle group. This program emphasizes progressive overload and includes detailed video demonstrations to ensure proper form. Get ready to push your limits and achieve the gains you've always wanted!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
AD Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
2
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
3A
Decline Skullcrusher
3
8-12 reps
RPE 10
3B
Upright Row (Barbell)
3
10-15 reps
RPE 10
4A
Meadows Curl
2
6-10 reps
RPE 10
4B
Pullover (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
2
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
3A
Decline Skullcrusher
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3B
Upright Row (Barbell)
3
10-15 reps
RPE 10
4A
Meadows Curl
2
6-10 reps
RPE 10
4B
Pullover (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
2
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
3A
Decline Skullcrusher
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3B
Upright Row (Barbell)
3
10-15 reps
RPE 10
4A
Meadows Curl
2
6-10 reps
RPE 10
4B
Pullover (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
2
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
3A
Decline Skullcrusher
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3B
Upright Row (Barbell)
3
10-15 reps
RPE 10
4A
Meadows Curl
2
6-10 reps
RPE 10
4B
Pullover (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
2
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
3A
Decline Skullcrusher
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3B
Upright Row (Barbell)
3
10-15 reps
RPE 10
4A
Meadows Curl
2
6-10 reps
RPE 10
4B
Pullover (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
2
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
3A
Decline Skullcrusher
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3B
Upright Row (Barbell)
3
10-15 reps
RPE 10
4A
Meadows Curl
2
6-10 reps
RPE 10
4B
Pullover (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
2
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
3A
Decline Skullcrusher
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3B
Upright Row (Barbell)
3
10-15 reps
RPE 10
4A
Meadows Curl
2
6-10 reps
RPE 10
4B
Pullover (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
2
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
3A
Decline Skullcrusher
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3B
Upright Row (Barbell)
3
10-15 reps
RPE 10
4A
Meadows Curl
2
6-10 reps
RPE 10
4B
Pullover (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
2
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
3A
Decline Skullcrusher
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3B
Upright Row (Barbell)
3
10-15 reps
RPE 10
4A
Meadows Curl
2
6-10 reps
RPE 10
4B
Pullover (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
2
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
3A
Decline Skullcrusher
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3B
Upright Row (Barbell)
3
10-15 reps
RPE 10
4A
Meadows Curl
2
6-10 reps
RPE 10
4B
Pullover (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
2
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
3A
Decline Skullcrusher
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3B
Upright Row (Barbell)
3
10-15 reps
RPE 10
4A
Meadows Curl
2
6-10 reps
RPE 10
4B
Pullover (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
2
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
3A
Decline Skullcrusher
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3B
Upright Row (Barbell)
3
10-15 reps
RPE 10
4A
Meadows Curl
2
6-10 reps
RPE 10
4B
Pullover (Dumbbell)
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
6-10 reps
RPE 8
2
Nordic Curl
3
10-15 reps
RPE 10
3
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
6-10 reps
RPE 8
2
Nordic Curl
3
10-15 reps
RPE 10
3
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
6-10 reps
RPE 8
2
Nordic Curl
3
10-15 reps
RPE 10
3
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
6-10 reps
RPE 8
2
Nordic Curl
3
10-15 reps
RPE 10
3
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
6-10 reps
RPE 8
2
Nordic Curl
3
10-15 reps
RPE 10
3
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
6-10 reps
RPE 8
2
Nordic Curl
3
10-15 reps
RPE 10
3
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
6-10 reps
RPE 8
2
Nordic Curl
3
10-15 reps
RPE 10
3
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
6-10 reps
RPE 8
2
Nordic Curl
3
10-15 reps
RPE 10
3
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
6-10 reps
RPE 8
2
Nordic Curl
3
10-15 reps
RPE 10
3
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
6-10 reps
RPE 8
2
Nordic Curl
3
10-15 reps
RPE 10
3
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
6-10 reps
RPE 8
2
Nordic Curl
3
10-15 reps
RPE 10
3
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
6-10 reps
RPE 8
2
Nordic Curl
3
10-15 reps
RPE 10
3
Standing Calf Raise
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Press (Seated)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 10
3A
JM Press
2
6-10 reps
RPE 10
3B
Upright Row (Barbell)
3
8-12 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4B
Wide Grip Pull-Up
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Press (Seated)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3A
JM Press
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3B
Upright Row (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4B
Wide Grip Pull-Up
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Press (Seated)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3A
JM Press
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3B
Upright Row (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4B
Wide Grip Pull-Up
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Press (Seated)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3A
JM Press
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3B
Upright Row (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4B
Wide Grip Pull-Up
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Press (Seated)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3A
JM Press
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3B
Upright Row (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4B
Wide Grip Pull-Up
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Press (Seated)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3A
JM Press
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3B
Upright Row (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4B
Wide Grip Pull-Up
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Press (Seated)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3A
JM Press
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3B
Upright Row (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4B
Wide Grip Pull-Up
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Press (Seated)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3A
JM Press
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3B
Upright Row (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4B
Wide Grip Pull-Up
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Press (Seated)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3A
JM Press
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3B
Upright Row (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4B
Wide Grip Pull-Up
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Press (Seated)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3A
JM Press
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3B
Upright Row (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4B
Wide Grip Pull-Up
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Press (Seated)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3A
JM Press
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3B
Upright Row (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4B
Wide Grip Pull-Up
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Press (Seated)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3A
JM Press
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3B
Upright Row (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4B
Wide Grip Pull-Up
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
4-8 reps
4-8 reps
RPE 8
RPE 8.5
2
Sissy Squat
2
10-15 reps
RPE 10
3
Single Leg Calf Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
4-8 reps
4-8 reps
RPE 8
RPE 8.5
2
Sissy Squat
2
10-15 reps
RPE 10
3
Single Leg Calf Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
4-8 reps
4-8 reps
RPE 8
RPE 8.5
2
Sissy Squat
2
10-15 reps
RPE 10
3
Single Leg Calf Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
4-8 reps
4-8 reps
RPE 8
RPE 8.5
2
Sissy Squat
2
10-15 reps
RPE 10
3
Single Leg Calf Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
4-8 reps
4-8 reps
RPE 8
RPE 8.5
2
Sissy Squat
2
10-15 reps
RPE 10
3
Single Leg Calf Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
4-8 reps
4-8 reps
RPE 8
RPE 8.5
2
Sissy Squat
2
10-15 reps
RPE 10
3
Single Leg Calf Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
4-8 reps
4-8 reps
RPE 8
RPE 8.5
2
Sissy Squat
2
10-15 reps
RPE 10
3
Single Leg Calf Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
4-8 reps
4-8 reps
RPE 8
RPE 8.5
2
Sissy Squat
2
10-15 reps
RPE 10
3
Single Leg Calf Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
4-8 reps
4-8 reps
RPE 8
RPE 8.5
2
Sissy Squat
2
10-15 reps
RPE 10
3
Single Leg Calf Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
4-8 reps
4-8 reps
RPE 8
RPE 8.5
2
Sissy Squat
2
10-15 reps
RPE 10
3
Single Leg Calf Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
4-8 reps
4-8 reps
RPE 8
RPE 8.5
2
Sissy Squat
2
10-15 reps
RPE 10
3
Single Leg Calf Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
4-8 reps
4-8 reps
RPE 8
RPE 8.5
2
Sissy Squat
2
10-15 reps
RPE 10
3
Single Leg Calf Raise
3
10-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 4
1
Romanian Deadlift (Barbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@8
@8.5
2
Sissy Squat
2 Sets
10-15 Reps
@10
3
Single Leg Calf Raise
3 Sets
10-15 Reps
@10
Day 2
1
Front Squat (Barbell)
2 Sets
6-10 Reps
@8
2
Nordic Curl
3 Sets
10-15 Reps
@10
3
Standing Calf Raise
3 Sets
15-20 Reps
@10
Day 1
1
AD Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
2
Preacher Curl (Barbell)
2 Sets
6-12 Reps
@10
3A
Decline Skullcrusher
3 Sets
8-12 Reps
@10
3B
Upright Row (Barbell)
3 Sets
10-15 Reps
@10
4A
Meadows Curl
2 Sets
6-10 Reps
@10
4B
Pullover (Dumbbell)
2 Sets
6-12 Reps
@10
Day 3
1
Behind The Neck Press (Seated)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9
@10
2
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
@10
3A
JM Press
2 Sets
6-10 Reps
@10
3B
Upright Row (Barbell)
3 Sets
8-12 Reps
@10
4A
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
4B
Wide Grip Pull-Up
2 Sets
8-12 Reps
@10