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BoostcampPNG

AI STRENGTH

by Sabre Oliva

Program Description

Hi

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 19, 2026 08:40
  • Last Edited
    Mar 19, 2026 09:09
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.6%
Hamstrings
12.6%
Quadriceps
11.3%
Triceps
10.4%
Chest
8.6%
Front Delts
7.9%
Abs
7%
Upper Back
6.5%
Biceps
5.2%
Lats
5%
Lower Back
4.5%
Forearms
2.3%
Adductors
1.8%
Calves
1.8%
Cardio
1.4%
Abductors
0.7%
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
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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
Squat (Barbell)
5
5 reps
-
2
Squat (Paused)
3
3 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Hamstring Curl
3
12 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Squat (Paused)
3
3 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Hamstring Curl
3
12 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Squat (Paused)
3
3 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Hamstring Curl
3
12 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Squat (Paused)
3
3 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Hamstring Curl
3
12 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Squat (Paused)
3
3 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Hamstring Curl
3
12 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Squat (Paused)
3
3 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Hamstring Curl
3
12 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Squat (Paused)
3
3 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Hamstring Curl
3
12 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Squat (Paused)
3
3 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Hamstring Curl
3
12 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Squat (Paused)
3
3 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Hamstring Curl
3
12 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Squat (Paused)
3
3 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Hamstring Curl
3
12 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Squat (Paused)
3
3 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Hamstring Curl
3
12 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Squat (Paused)
3
3 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Hamstring Curl
3
12 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bench Press (Close Grip)
4
6 reps
-
3
Dip (Weighted)
4
8 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bench Press (Close Grip)
4
6 reps
-
3
Dip (Weighted)
4
8 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bench Press (Close Grip)
4
6 reps
-
3
Dip (Weighted)
4
8 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bench Press (Close Grip)
4
6 reps
-
3
Dip (Weighted)
4
8 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bench Press (Close Grip)
4
6 reps
-
3
Dip (Weighted)
4
8 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bench Press (Close Grip)
4
6 reps
-
3
Dip (Weighted)
4
8 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bench Press (Close Grip)
4
6 reps
-
3
Dip (Weighted)
4
8 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bench Press (Close Grip)
4
6 reps
-
3
Dip (Weighted)
4
8 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bench Press (Close Grip)
4
6 reps
-
3
Dip (Weighted)
4
8 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bench Press (Close Grip)
4
6 reps
-
3
Dip (Weighted)
4
8 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bench Press (Close Grip)
4
6 reps
-
3
Dip (Weighted)
4
8 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bench Press (Close Grip)
4
6 reps
-
3
Dip (Weighted)
4
8 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Deadlift (Deficit)
3
5 reps
-
3
Barbell Row
4
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Back Extension (Weighted)
3
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Deadlift (Deficit)
3
5 reps
-
3
Barbell Row
4
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Back Extension (Weighted)
3
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Deadlift (Deficit)
3
5 reps
-
3
Barbell Row
4
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Back Extension (Weighted)
3
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Deadlift (Deficit)
3
5 reps
-
3
Barbell Row
4
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Back Extension (Weighted)
3
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Deadlift (Deficit)
3
5 reps
-
3
Barbell Row
4
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Back Extension (Weighted)
3
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Deadlift (Deficit)
3
5 reps
-
3
Barbell Row
4
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Back Extension (Weighted)
3
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Deadlift (Deficit)
3
5 reps
-
3
Barbell Row
4
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Back Extension (Weighted)
3
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Deadlift (Deficit)
3
5 reps
-
3
Barbell Row
4
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Back Extension (Weighted)
3
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Deadlift (Deficit)
3
5 reps
-
3
Barbell Row
4
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Back Extension (Weighted)
3
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Deadlift (Deficit)
3
5 reps
-
3
Barbell Row
4
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Back Extension (Weighted)
3
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Deadlift (Deficit)
3
5 reps
-
3
Barbell Row
4
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Back Extension (Weighted)
3
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Deadlift (Deficit)
3
5 reps
-
3
Barbell Row
4
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Back Extension (Weighted)
3
15 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Bicep Curl (EZ Bar)
4
10 reps
-
3
Hammer Curl (Dumbbell)
4
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Pec Deck (Machine)
3
15 reps
-
6
Farmer's Walk (Weighted)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Bicep Curl (EZ Bar)
4
10 reps
-
3
Hammer Curl (Dumbbell)
4
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Pec Deck (Machine)
3
15 reps
-
6
Farmer's Walk (Weighted)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Bicep Curl (EZ Bar)
4
10 reps
-
3
Hammer Curl (Dumbbell)
4
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Pec Deck (Machine)
3
15 reps
-
6
Farmer's Walk (Weighted)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Bicep Curl (EZ Bar)
4
10 reps
-
3
Hammer Curl (Dumbbell)
4
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Pec Deck (Machine)
3
15 reps
-
6
Farmer's Walk (Weighted)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Bicep Curl (EZ Bar)
4
10 reps
-
3
Hammer Curl (Dumbbell)
4
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Pec Deck (Machine)
3
15 reps
-
6
Farmer's Walk (Weighted)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Bicep Curl (EZ Bar)
4
10 reps
-
3
Hammer Curl (Dumbbell)
4
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Pec Deck (Machine)
3
15 reps
-
6
Farmer's Walk (Weighted)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Bicep Curl (EZ Bar)
4
10 reps
-
3
Hammer Curl (Dumbbell)
4
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Pec Deck (Machine)
3
15 reps
-
6
Farmer's Walk (Weighted)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Bicep Curl (EZ Bar)
4
10 reps
-
3
Hammer Curl (Dumbbell)
4
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Pec Deck (Machine)
3
15 reps
-
6
Farmer's Walk (Weighted)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Bicep Curl (EZ Bar)
4
10 reps
-
3
Hammer Curl (Dumbbell)
4
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Pec Deck (Machine)
3
15 reps
-
6
Farmer's Walk (Weighted)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Bicep Curl (EZ Bar)
4
10 reps
-
3
Hammer Curl (Dumbbell)
4
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Pec Deck (Machine)
3
15 reps
-
6
Farmer's Walk (Weighted)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Bicep Curl (EZ Bar)
4
10 reps
-
3
Hammer Curl (Dumbbell)
4
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Pec Deck (Machine)
3
15 reps
-
6
Farmer's Walk (Weighted)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Bicep Curl (EZ Bar)
4
10 reps
-
3
Hammer Curl (Dumbbell)
4
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Pec Deck (Machine)
3
15 reps
-
6
Farmer's Walk (Weighted)
1
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Squat (Paused)
3 Sets
3 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
4
Leg Press (45 Degrees)
3 Sets
12 Reps
-
5
Hamstring Curl
3 Sets
12 Reps
-
6
Standing Calf Raise
4 Sets
15 Reps
-
7
Plank
3 Sets
1 mins
-
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Bench Press (Close Grip)
4 Sets
6 Reps
-
3
Dip (Weighted)
4 Sets
8 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
5
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
-
6
Face Pull
3 Sets
15 Reps
-
Day 3
1
Cardio
3 Sets
-
Day 4
1
Deadlift (Barbell)
5 Sets
3 Reps
-
2
Deadlift (Deficit)
3 Sets
5 Reps
-
3
Barbell Row
4 Sets
8 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
5
Lat Pulldown
3 Sets
10 Reps
-
6
Back Extension (Weighted)
3 Sets
15 Reps
-
7
Hanging Leg Raise
3 Sets
15 Reps
-
Day 5
1
Pull-Up (Bodyweight)
4 Sets
AMRAP
-
2
Bicep Curl (EZ Bar)
4 Sets
10 Reps
-
3
Hammer Curl (Dumbbell)
4 Sets
12 Reps
-
4
Tricep Extension (Cable)
3 Sets
12 Reps
-
5
Pec Deck (Machine)
3 Sets
15 Reps
-
6
Farmer's Walk (Weighted)
1 Set
-