Program Description
I’ve built a 12 week Bootcamp that starts solidly intermediate and finishes “oh damn, I’m fit-fit”.
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting, Powerbuilding, Athletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedFeb 25, 2026 08:18
- Last EditedFeb 25, 2026 10:06
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
17.6%
Glutes
14.6%
Hamstrings
11.2%
Abs
7.8%
Front Delts
7.4%
Triceps
7.2%
Upper Back
5.6%
Other
4.9%
Chest
4.4%
Lats
4.1%
Lower Back
3.7%
Middle Delts
3.1%
Olympic
2.6%
Adductors
2.3%
Biceps
2.2%
Cardio
0.9%
Forearms
0.4%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Walking Lunge
3
10 reps
-
4
Leg Curl
3
12 reps
-
5A
Kettlebell Swing
1
12 reps
-
5B
Box Jump
1
10 reps
-
5C
100m Row
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Walking Lunge
3
10 reps
-
4
Leg Curl
3
12 reps
-
5A
Kettlebell Swing
1
12 reps
-
5B
Box Jump
1
10 reps
-
5C
100m Row
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Walking Lunge
3
10 reps
-
4
Leg Curl
3
12 reps
-
5A
Kettlebell Swing
1
12 reps
-
5B
Box Jump
1
10 reps
-
5C
100m Row
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Walking Lunge
3
10 reps
-
4
Leg Curl
3
12 reps
-
5A
Kettlebell Swing
1
12 reps
-
5B
Box Jump
1
10 reps
-
5C
100m Row
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4A
Squat Thruster
1
10 reps
-
4B
Box Jump
1
12 reps
-
4C
500m Row
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4A
Squat Thruster
1
10 reps
-
4B
Box Jump
1
12 reps
-
4C
500m Row
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4A
Squat Thruster
1
10 reps
-
4B
Box Jump
1
12 reps
-
4C
500m Row
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4A
Squat Thruster
1
10 reps
-
4B
Box Jump
1
12 reps
-
4C
500m Row
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
-
2
Jump Squat
4
5 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4A
Kettlebell Swing
1
12 reps
-
4B
Box Jump
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
-
2
Jump Squat
4
5 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4A
Kettlebell Swing
1
12 reps
-
4B
Box Jump
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
-
2
Jump Squat
4
5 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4A
Kettlebell Swing
1
12 reps
-
4B
Box Jump
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
-
2
Jump Squat
4
5 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4A
Kettlebell Swing
1
12 reps
-
4B
Box Jump
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Wide Grip Pull-Up
4
6 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Push Up
1
12 reps
-
6
Cycling
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Wide Grip Pull-Up
4
6 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Push Up
1
12 reps
-
6
Cycling
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Wide Grip Pull-Up
4
6 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Push Up
1
12 reps
-
6
Cycling
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Wide Grip Pull-Up
4
6 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Push Up
1
12 reps
-
6
Cycling
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
4
6 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4A
Cycling
1
1 reps
-
4B
Push Up
1
12 reps
-
4C
Sit Up
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
4
6 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4A
Cycling
1
1 reps
-
4B
Push Up
1
12 reps
-
4C
Sit Up
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
4
6 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4A
Cycling
1
1 reps
-
4B
Push Up
1
12 reps
-
4C
Sit Up
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
4
6 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4A
Cycling
1
1 reps
-
4B
Push Up
1
12 reps
-
4C
Sit Up
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
-
2
Pull-Up (Weighted)
5
5 reps
-
3
Push Press (Barbell)
4
5 reps
-
4
Burpee
1
1
1
1
15 reps
12 reps
9 reps
6 reps
-
-
-
-
5
Snatch (Dumbbell)
1
1
1
1
15 reps
12 reps
9 reps
6 reps
-
-
-
-
6
Sit Up
1
1
1
1
15 reps
12 reps
9 reps
6 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
-
2
Pull-Up (Weighted)
5
5 reps
-
3
Push Press (Barbell)
4
5 reps
-
4
Burpee
1
1
1
1
15 reps
12 reps
9 reps
6 reps
-
-
-
-
5
Snatch (Dumbbell)
1
1
1
1
15 reps
12 reps
9 reps
6 reps
-
-
-
-
6
Sit Up
1
1
1
1
15 reps
12 reps
9 reps
6 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
-
2
Pull-Up (Weighted)
5
5 reps
-
3
Push Press (Barbell)
4
5 reps
-
4
Burpee
1
1
1
1
15 reps
12 reps
9 reps
6 reps
-
-
-
-
5
Snatch (Dumbbell)
1
1
1
1
15 reps
12 reps
9 reps
6 reps
-
-
-
-
6
Sit Up
1
1
1
1
15 reps
12 reps
9 reps
6 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
-
2
Pull-Up (Weighted)
5
5 reps
-
3
Push Press (Barbell)
4
5 reps
-
4
Burpee
1
1
1
1
15 reps
12 reps
9 reps
6 reps
-
-
-
-
5
Snatch (Dumbbell)
1
1
1
1
15 reps
12 reps
9 reps
6 reps
-
-
-
-
6
Sit Up
1
1
1
1
15 reps
12 reps
9 reps
6 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
25 mins
-
2
Run
1
1 mins
-
3
Wall Balls
1
15 reps
-
4
Burpee
1
10 reps
-
5A
Hanging Knee Raise
1
12 reps
-
5B
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
25 mins
-
2
Run
1
1 mins
-
3
Wall Balls
1
15 reps
-
4
Burpee
1
10 reps
-
5A
Hanging Knee Raise
1
12 reps
-
5B
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
25 mins
-
2
Run
1
1 mins
-
3
Wall Balls
1
15 reps
-
4
Burpee
1
10 reps
-
5A
Hanging Knee Raise
1
12 reps
-
5B
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
25 mins
-
2
Run
1
1 mins
-
3
Wall Balls
1
15 reps
-
4
Burpee
1
10 reps
-
5A
Hanging Knee Raise
1
12 reps
-
5B
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
20 mins
-
2
Run
1
1 reps
-
3
Wall Balls
1
40 reps
-
4
Kettlebell Swing
1
30 reps
-
5
Burpee
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
20 mins
-
2
Run
1
1 reps
-
3
Wall Balls
1
40 reps
-
4
Kettlebell Swing
1
30 reps
-
5
Burpee
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
20 mins
-
2
Run
1
1 reps
-
3
Wall Balls
1
40 reps
-
4
Kettlebell Swing
1
30 reps
-
5
Burpee
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
20 mins
-
2
Run
1
1 reps
-
3
Wall Balls
1
40 reps
-
4
Kettlebell Swing
1
30 reps
-
5
Burpee
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30 mins
-
2A
1km Row
1
1 reps
-
2B
Wall Balls
1
50 reps
-
2C
Walking Lunge
1
40 reps
-
2D
Push Up
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30 mins
-
2A
1km Row
1
1 reps
-
2B
Wall Balls
1
50 reps
-
2C
Walking Lunge
1
40 reps
-
2D
Push Up
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30 mins
-
2A
1km Row
1
1 reps
-
2B
Wall Balls
1
50 reps
-
2C
Walking Lunge
1
40 reps
-
2D
Push Up
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30 mins
-
2A
1km Row
1
1 reps
-
2B
Wall Balls
1
50 reps
-
2C
Walking Lunge
1
40 reps
-
2D
Push Up
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Box Jump
4
5 reps
-
4
Med Ball Slam
3
15 reps
-
5
Prowler Push
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Box Jump
4
5 reps
-
4
Med Ball Slam
3
15 reps
-
5
Prowler Push
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Box Jump
4
5 reps
-
4
Med Ball Slam
3
15 reps
-
5
Prowler Push
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Box Jump
4
5 reps
-
4
Med Ball Slam
3
15 reps
-
5
Prowler Push
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
-
2
Power Clean
3
3 reps
-
3
Walking Lunge
3
12 reps
-
4
Prowler Push
1
1 reps
-
5
Farmer's Walk (Weighted)
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
-
2
Power Clean
3
3 reps
-
3
Walking Lunge
3
12 reps
-
4
Prowler Push
1
1 reps
-
5
Farmer's Walk (Weighted)
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
-
2
Power Clean
3
3 reps
-
3
Walking Lunge
3
12 reps
-
4
Prowler Push
1
1 reps
-
5
Farmer's Walk (Weighted)
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
-
2
Power Clean
3
3 reps
-
3
Walking Lunge
3
12 reps
-
4
Prowler Push
1
1 reps
-
5
Farmer's Walk (Weighted)
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Power Clean
5
2 reps
-
3
Box Jump
5
4 reps
-
4
Prowler Push
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Power Clean
5
2 reps
-
3
Box Jump
5
4 reps
-
4
Prowler Push
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Power Clean
5
2 reps
-
3
Box Jump
5
4 reps
-
4
Prowler Push
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Power Clean
5
2 reps
-
3
Box Jump
5
4 reps
-
4
Prowler Push
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3A
Bicep Curl (Barbell)
3
12 reps
-
3B
Tricep Pushdown (Cable)
3
12 reps
-
4A
Snatch (Dumbbell)
1
12 reps
-
4B
Burpee
1
10 reps
-
4C
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3A
Bicep Curl (Barbell)
3
12 reps
-
3B
Tricep Pushdown (Cable)
3
12 reps
-
4A
Snatch (Dumbbell)
1
12 reps
-
4B
Burpee
1
10 reps
-
4C
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3A
Bicep Curl (Barbell)
3
12 reps
-
3B
Tricep Pushdown (Cable)
3
12 reps
-
4A
Snatch (Dumbbell)
1
12 reps
-
4B
Burpee
1
10 reps
-
4C
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3A
Bicep Curl (Barbell)
3
12 reps
-
3B
Tricep Pushdown (Cable)
3
12 reps
-
4A
Snatch (Dumbbell)
1
12 reps
-
4B
Burpee
1
10 reps
-
4C
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6 reps
-
2
Pendlay Row
4
8 reps
-
3A
Snatch (Dumbbell)
1
15 reps
-
3B
Sit Up
1
15 reps
-
3C
Burpee
1
12 reps
-
3D
500m Row
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6 reps
-
2
Pendlay Row
4
8 reps
-
3A
Snatch (Dumbbell)
1
15 reps
-
3B
Sit Up
1
15 reps
-
3C
Burpee
1
12 reps
-
3D
500m Row
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6 reps
-
2
Pendlay Row
4
8 reps
-
3A
Snatch (Dumbbell)
1
15 reps
-
3B
Sit Up
1
15 reps
-
3C
Burpee
1
12 reps
-
3D
500m Row
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6 reps
-
2
Pendlay Row
4
8 reps
-
3A
Snatch (Dumbbell)
1
15 reps
-
3B
Sit Up
1
15 reps
-
3C
Burpee
1
12 reps
-
3D
500m Row
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
5 reps
-
1B
Hang Clean
1
5 reps
-
1C
Front Squat (Barbell)
1
5 reps
-
1D
Push Press (Barbell)
1
5 reps
-
2
1km Row
1
1 reps
-
3
Wall Balls
1
50 reps
-
4
Walking Lunge
1
40 reps
-
5
Push Up
1
30 reps
-
6
Box Jump
1
20 reps
-
7
Deadlift (Barbell)
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
5 reps
-
1B
Hang Clean
1
5 reps
-
1C
Front Squat (Barbell)
1
5 reps
-
1D
Push Press (Barbell)
1
5 reps
-
2
1km Row
1
1 reps
-
3
Wall Balls
1
50 reps
-
4
Walking Lunge
1
40 reps
-
5
Push Up
1
30 reps
-
6
Box Jump
1
20 reps
-
7
Deadlift (Barbell)
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
5 reps
-
1B
Hang Clean
1
5 reps
-
1C
Front Squat (Barbell)
1
5 reps
-
1D
Push Press (Barbell)
1
5 reps
-
2
1km Row
1
1 reps
-
3
Wall Balls
1
50 reps
-
4
Walking Lunge
1
40 reps
-
5
Push Up
1
30 reps
-
6
Box Jump
1
20 reps
-
7
Deadlift (Barbell)
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
5 reps
-
1B
Hang Clean
1
5 reps
-
1C
Front Squat (Barbell)
1
5 reps
-
1D
Push Press (Barbell)
1
5 reps
-
2
1km Row
1
1 reps
-
3
Wall Balls
1
50 reps
-
4
Walking Lunge
1
40 reps
-
5
Push Up
1
30 reps
-
6
Box Jump
1
20 reps
-
7
Deadlift (Barbell)
1
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)4 Sets
6 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
8 Reps
-
3
Walking Lunge3 Sets
10 Reps
-
4
Leg Curl3 Sets
12 Reps
-
5A
Kettlebell Swing1 Set
12 Reps
-
5B
Box Jump1 Set
10 Reps
-
5C
100m Row1 Set
-
Day 2
1
Bench Press (Barbell)4 Sets
6 Reps
-
2
Wide Grip Pull-Up4 Sets
6 Reps
-
3
Seated Shoulder Press (Dumbbell)3 Sets
10 Reps
-
4
Seated Row (Cable)3 Sets
12 Reps
-
5
Push Up1 Set
12 Reps
-
6
Cycling1 Set
1 mins
-
Day 3
1
Cycling1 Set
25 mins
-
2
Run1 Set
1 mins
-
3
Wall Balls1 Set
15 Reps
-
4
Burpee1 Set
10 Reps
-
5A
Hanging Knee Raise1 Set
12 Reps
-
5B
Plank1 Set
1 mins
-
Day 4
1
Deadlift (Barbell)4 Sets
5 Reps
-
2
Step-Up (Weighted)3 Sets
10 Reps
-
3
Box Jump4 Sets
5 Reps
-
4
Med Ball Slam3 Sets
15 Reps
-
5
Prowler Push1 Set
1 Reps
-
Day 5
1
Incline Bench Press (Dumbbell)4 Sets
10 Reps
-
2
Chest Supported Row (Machine)4 Sets
10 Reps
-
3A
Bicep Curl (Barbell)3 Sets
12 Reps
-
3B
Tricep Pushdown (Cable)3 Sets
12 Reps
-
4A
Snatch (Dumbbell)1 Set
12 Reps
-
4B
Burpee1 Set
10 Reps
-
4C
Run1 Set
-