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상체하체

by Jonghyuk L.
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Program Description

근육빵빵 무고민 마이크 서머필드 무작정 따라하기

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 04, 2025 09:20
  • Last Edited
    Mar 04, 2025 10:28
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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
Chest Fly (Machine)
1
1
2
10-14 reps
10-14 reps
8-14 reps
RPE 6
RPE 6.5
RPE 10
2
Any Press
1
1
3
10-14 reps
10-14 reps
10-14 reps
RPE 6
RPE 6.5
RPE 10
3
Single Arm Row (Cable)
1
3
10-14 reps
10-14 reps
RPE 6.5
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-14 reps
RPE 10
5
Shoulder Press (Machine)
2
10-14 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-14 reps
RPE 10
7
Tricep Extension (Cable)
2
10-14 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10-14 reps
RPE 10
9
Bicep Curl (Cable)
2
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
3
15-25 reps
10-14 reps
RPE 6
RPE 10
2
Bench Press (Barbell)
2
3
15-25 reps
10-14 reps
-
RPE 10
3
T-Bar Row
2
3
15-25 reps
10-14 reps
-
RPE 10
4
Lateral Raise (Cable)
1
2
-
10-14 reps
RPE 6
RPE 10
5
Military Press (Barbell)
1
2
-
10-14 reps
RPE 6
RPE 10
6
Rear Delt Fly (Machine)
1
2
-
10-14 reps
RPE 6
RPE 10
7
Single Arm Tricep Extension (Cable)
3
10-14 reps
RPE 10
8
Hammer Curl (Cable)
3
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
2
10-14 reps
10-14 reps
8-14 reps
RPE 6
RPE 6.5
RPE 10
2
Any Press
1
1
3
10-14 reps
10-14 reps
10-14 reps
RPE 6
RPE 6.5
RPE 10
3
Single Arm Row (Cable)
1
3
10-14 reps
10-14 reps
RPE 6.5
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-14 reps
RPE 10
5
Shoulder Press (Machine)
2
10-14 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-14 reps
RPE 10
7
Tricep Extension (Cable)
2
10-14 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10-14 reps
RPE 10
9
Bicep Curl (Cable)
2
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
3
15-25 reps
10-14 reps
RPE 6
RPE 10
2
Bench Press (Barbell)
2
3
15-25 reps
10-14 reps
-
RPE 10
3
T-Bar Row
2
3
15-25 reps
10-14 reps
-
RPE 10
4
Lateral Raise (Cable)
1
2
-
10-14 reps
RPE 6
RPE 10
5
Military Press (Barbell)
1
2
-
10-14 reps
RPE 6
RPE 10
6
Rear Delt Fly (Machine)
1
2
-
10-14 reps
RPE 6
RPE 10
7
Single Arm Tricep Extension (Cable)
3
10-14 reps
RPE 10
8
Hammer Curl (Cable)
3
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
2
10-14 reps
10-14 reps
8-14 reps
RPE 6
RPE 6.5
RPE 10
2
Any Press
1
1
3
10-14 reps
10-14 reps
10-14 reps
RPE 6
RPE 6.5
RPE 10
3
Single Arm Row (Cable)
1
3
10-14 reps
10-14 reps
RPE 6.5
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-14 reps
RPE 10
5
Shoulder Press (Machine)
2
10-14 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-14 reps
RPE 10
7
Tricep Extension (Cable)
2
10-14 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10-14 reps
RPE 10
9
Bicep Curl (Cable)
2
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
3
15-25 reps
10-14 reps
RPE 6
RPE 10
2
Bench Press (Barbell)
2
3
15-25 reps
10-14 reps
-
RPE 10
3
T-Bar Row
2
3
15-25 reps
10-14 reps
-
RPE 10
4
Lateral Raise (Cable)
1
2
-
10-14 reps
RPE 6
RPE 10
5
Military Press (Barbell)
1
2
-
10-14 reps
RPE 6
RPE 10
6
Rear Delt Fly (Machine)
1
2
-
10-14 reps
RPE 6
RPE 10
7
Single Arm Tricep Extension (Cable)
3
10-14 reps
RPE 10
8
Hammer Curl (Cable)
3
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
2
10-14 reps
10-14 reps
8-14 reps
RPE 6
RPE 6.5
RPE 10
2
Any Press
1
1
3
10-14 reps
10-14 reps
10-14 reps
RPE 6
RPE 6.5
RPE 10
3
Single Arm Row (Cable)
1
3
10-14 reps
10-14 reps
RPE 6.5
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-14 reps
RPE 10
5
Shoulder Press (Machine)
2
10-14 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-14 reps
RPE 10
7
Tricep Extension (Cable)
2
10-14 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10-14 reps
RPE 10
9
Bicep Curl (Cable)
2
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
3
15-25 reps
10-14 reps
RPE 6
RPE 10
2
Bench Press (Barbell)
2
3
15-25 reps
10-14 reps
-
RPE 10
3
T-Bar Row
2
3
15-25 reps
10-14 reps
-
RPE 10
4
Lateral Raise (Cable)
1
2
-
10-14 reps
RPE 6
RPE 10
5
Military Press (Barbell)
1
2
-
10-14 reps
RPE 6
RPE 10
6
Rear Delt Fly (Machine)
1
2
-
10-14 reps
RPE 6
RPE 10
7
Single Arm Tricep Extension (Cable)
3
10-14 reps
RPE 10
8
Hammer Curl (Cable)
3
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
2
10-14 reps
10-14 reps
8-14 reps
RPE 6
RPE 6.5
RPE 10
2
Any Press
1
1
3
10-14 reps
10-14 reps
10-14 reps
RPE 6
RPE 6.5
RPE 10
3
Single Arm Row (Cable)
1
3
10-14 reps
10-14 reps
RPE 6.5
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-14 reps
RPE 10
5
Shoulder Press (Machine)
2
10-14 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-14 reps
RPE 10
7
Tricep Extension (Cable)
2
10-14 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10-14 reps
RPE 10
9
Bicep Curl (Cable)
2
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
3
15-25 reps
10-14 reps
RPE 6
RPE 10
2
Bench Press (Barbell)
2
3
15-25 reps
10-14 reps
-
RPE 10
3
T-Bar Row
2
3
15-25 reps
10-14 reps
-
RPE 10
4
Lateral Raise (Cable)
1
2
-
10-14 reps
RPE 6
RPE 10
5
Military Press (Barbell)
1
2
-
10-14 reps
RPE 6
RPE 10
6
Rear Delt Fly (Machine)
1
2
-
10-14 reps
RPE 6
RPE 10
7
Single Arm Tricep Extension (Cable)
3
10-14 reps
RPE 10
8
Hammer Curl (Cable)
3
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
2
10-14 reps
10-14 reps
8-14 reps
RPE 6
RPE 6.5
RPE 10
2
Any Press
1
1
3
10-14 reps
10-14 reps
10-14 reps
RPE 6
RPE 6.5
RPE 10
3
Single Arm Row (Cable)
1
3
10-14 reps
10-14 reps
RPE 6.5
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-14 reps
RPE 10
5
Shoulder Press (Machine)
2
10-14 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-14 reps
RPE 10
7
Tricep Extension (Cable)
2
10-14 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10-14 reps
RPE 10
9
Bicep Curl (Cable)
2
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
3
15-25 reps
10-14 reps
RPE 6
RPE 10
2
Bench Press (Barbell)
2
3
15-25 reps
10-14 reps
-
RPE 10
3
T-Bar Row
2
3
15-25 reps
10-14 reps
-
RPE 10
4
Lateral Raise (Cable)
1
2
-
10-14 reps
RPE 6
RPE 10
5
Military Press (Barbell)
1
2
-
10-14 reps
RPE 6
RPE 10
6
Rear Delt Fly (Machine)
1
2
-
10-14 reps
RPE 6
RPE 10
7
Single Arm Tricep Extension (Cable)
3
10-14 reps
RPE 10
8
Hammer Curl (Cable)
3
10-14 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Hip Thrust (Barbell)
4
10-14 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Stiff Leg Deadlift
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Hip Thrust (Barbell)
4
10-14 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Stiff Leg Deadlift
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Hip Thrust (Barbell)
4
10-14 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Stiff Leg Deadlift
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Hip Thrust (Barbell)
4
10-14 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Stiff Leg Deadlift
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Hip Thrust (Barbell)
4
10-14 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Stiff Leg Deadlift
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Hip Thrust (Barbell)
4
10-14 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Stiff Leg Deadlift
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
3
15-25 reps
10-14 reps
RPE 6
RPE 10
2
Bench Press (Barbell)
2
3
15-25 reps
10-14 reps
-
RPE 10
3
T-Bar Row
2
3
15-25 reps
10-14 reps
-
RPE 10
4
Lateral Raise (Cable)
1
2
-
10-14 reps
RPE 6
RPE 10
5
Military Press (Barbell)
1
2
-
10-14 reps
RPE 6
RPE 10
6
Rear Delt Fly (Machine)
1
2
-
10-14 reps
RPE 6
RPE 10
7
Single Arm Tricep Extension (Cable)
3
10-14 reps
RPE 10
8
Hammer Curl (Cable)
3
10-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
2
10-14 reps
10-14 reps
8-14 reps
RPE 6
RPE 6.5
RPE 10
2
Any Press
1
1
3
10-14 reps
10-14 reps
10-14 reps
RPE 6
RPE 6.5
RPE 10
3
Single Arm Row (Cable)
1
3
10-14 reps
10-14 reps
RPE 6.5
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-14 reps
RPE 10
5
Shoulder Press (Machine)
2
10-14 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-14 reps
RPE 10
7
Tricep Extension (Cable)
2
10-14 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10-14 reps
RPE 10
9
Bicep Curl (Cable)
2
10-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
3
15-25 reps
10-14 reps
RPE 6
RPE 10
2
Bench Press (Barbell)
2
3
15-25 reps
10-14 reps
-
RPE 10
3
T-Bar Row
2
3
15-25 reps
10-14 reps
-
RPE 10
4
Lateral Raise (Cable)
1
2
-
10-14 reps
RPE 6
RPE 10
5
Military Press (Barbell)
1
2
-
10-14 reps
RPE 6
RPE 10
6
Rear Delt Fly (Machine)
1
2
-
10-14 reps
RPE 6
RPE 10
7
Single Arm Tricep Extension (Cable)
3
10-14 reps
RPE 10
8
Hammer Curl (Cable)
3
10-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
2
10-14 reps
10-14 reps
8-14 reps
RPE 6
RPE 6.5
RPE 10
2
Any Press
1
1
3
10-14 reps
10-14 reps
10-14 reps
RPE 6
RPE 6.5
RPE 10
3
Single Arm Row (Cable)
1
3
10-14 reps
10-14 reps
RPE 6.5
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-14 reps
RPE 10
5
Shoulder Press (Machine)
2
10-14 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-14 reps
RPE 10
7
Tricep Extension (Cable)
2
10-14 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10-14 reps
RPE 10
9
Bicep Curl (Cable)
2
10-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
3
15-25 reps
10-14 reps
RPE 6
RPE 10
2
Bench Press (Barbell)
2
3
15-25 reps
10-14 reps
-
RPE 10
3
T-Bar Row
2
3
15-25 reps
10-14 reps
-
RPE 10
4
Lateral Raise (Cable)
1
2
-
10-14 reps
RPE 6
RPE 10
5
Military Press (Barbell)
1
2
-
10-14 reps
RPE 6
RPE 10
6
Rear Delt Fly (Machine)
1
2
-
10-14 reps
RPE 6
RPE 10
7
Single Arm Tricep Extension (Cable)
3
10-14 reps
RPE 10
8
Hammer Curl (Cable)
3
10-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
2
10-14 reps
10-14 reps
8-14 reps
RPE 6
RPE 6.5
RPE 10
2
Any Press
1
1
3
10-14 reps
10-14 reps
10-14 reps
RPE 6
RPE 6.5
RPE 10
3
Single Arm Row (Cable)
1
3
10-14 reps
10-14 reps
RPE 6.5
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-14 reps
RPE 10
5
Shoulder Press (Machine)
2
10-14 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-14 reps
RPE 10
7
Tricep Extension (Cable)
2
10-14 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10-14 reps
RPE 10
9
Bicep Curl (Cable)
2
10-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
3
15-25 reps
10-14 reps
RPE 6
RPE 10
2
Bench Press (Barbell)
2
3
15-25 reps
10-14 reps
-
RPE 10
3
T-Bar Row
2
3
15-25 reps
10-14 reps
-
RPE 10
4
Lateral Raise (Cable)
1
2
-
10-14 reps
RPE 6
RPE 10
5
Military Press (Barbell)
1
2
-
10-14 reps
RPE 6
RPE 10
6
Rear Delt Fly (Machine)
1
2
-
10-14 reps
RPE 6
RPE 10
7
Single Arm Tricep Extension (Cable)
3
10-14 reps
RPE 10
8
Hammer Curl (Cable)
3
10-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
2
10-14 reps
10-14 reps
8-14 reps
RPE 6
RPE 6.5
RPE 10
2
Any Press
1
1
3
10-14 reps
10-14 reps
10-14 reps
RPE 6
RPE 6.5
RPE 10
3
Single Arm Row (Cable)
1
3
10-14 reps
10-14 reps
RPE 6.5
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-14 reps
RPE 10
5
Shoulder Press (Machine)
2
10-14 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-14 reps
RPE 10
7
Tricep Extension (Cable)
2
10-14 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10-14 reps
RPE 10
9
Bicep Curl (Cable)
2
10-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
3
15-25 reps
10-14 reps
RPE 6
RPE 10
2
Bench Press (Barbell)
2
3
15-25 reps
10-14 reps
-
RPE 10
3
T-Bar Row
2
3
15-25 reps
10-14 reps
-
RPE 10
4
Lateral Raise (Cable)
1
2
-
10-14 reps
RPE 6
RPE 10
5
Military Press (Barbell)
1
2
-
10-14 reps
RPE 6
RPE 10
6
Rear Delt Fly (Machine)
1
2
-
10-14 reps
RPE 6
RPE 10
7
Single Arm Tricep Extension (Cable)
3
10-14 reps
RPE 10
8
Hammer Curl (Cable)
3
10-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
2
10-14 reps
10-14 reps
8-14 reps
RPE 6
RPE 6.5
RPE 10
2
Any Press
1
1
3
10-14 reps
10-14 reps
10-14 reps
RPE 6
RPE 6.5
RPE 10
3
Single Arm Row (Cable)
1
3
10-14 reps
10-14 reps
RPE 6.5
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-14 reps
RPE 10
5
Shoulder Press (Machine)
2
10-14 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-14 reps
RPE 10
7
Tricep Extension (Cable)
2
10-14 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10-14 reps
RPE 10
9
Bicep Curl (Cable)
2
10-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
3
15-25 reps
10-14 reps
RPE 6
RPE 10
2
Bench Press (Barbell)
2
3
15-25 reps
10-14 reps
-
RPE 10
3
T-Bar Row
2
3
15-25 reps
10-14 reps
-
RPE 10
4
Lateral Raise (Cable)
1
2
-
10-14 reps
RPE 6
RPE 10
5
Military Press (Barbell)
1
2
-
10-14 reps
RPE 6
RPE 10
6
Rear Delt Fly (Machine)
1
2
-
10-14 reps
RPE 6
RPE 10
7
Single Arm Tricep Extension (Cable)
3
10-14 reps
RPE 10
8
Hammer Curl (Cable)
3
10-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
2
10-14 reps
10-14 reps
8-14 reps
RPE 6
RPE 6.5
RPE 10
2
Any Press
1
1
3
10-14 reps
10-14 reps
10-14 reps
RPE 6
RPE 6.5
RPE 10
3
Single Arm Row (Cable)
1
3
10-14 reps
10-14 reps
RPE 6.5
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-14 reps
RPE 10
5
Shoulder Press (Machine)
2
10-14 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-14 reps
RPE 10
7
Tricep Extension (Cable)
2
10-14 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10-14 reps
RPE 10
9
Bicep Curl (Cable)
2
10-14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Stiff Leg Deadlift
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Hip Thrust (Barbell)
4
10-14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Stiff Leg Deadlift
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Hip Thrust (Barbell)
4
10-14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Stiff Leg Deadlift
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Hip Thrust (Barbell)
4
10-14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Stiff Leg Deadlift
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Hip Thrust (Barbell)
4
10-14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Stiff Leg Deadlift
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Hip Thrust (Barbell)
4
10-14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Stiff Leg Deadlift
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Hip Thrust (Barbell)
4
10-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
2
10-14 reps
10-14 reps
8-14 reps
RPE 6
RPE 6.5
RPE 10
2
Any Press
1
1
3
10-14 reps
10-14 reps
10-14 reps
RPE 6
RPE 6.5
RPE 10
3
Single Arm Row (Cable)
1
3
10-14 reps
10-14 reps
RPE 6.5
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-14 reps
RPE 10
5
Shoulder Press (Machine)
2
10-14 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-14 reps
RPE 10
7
Tricep Extension (Cable)
2
10-14 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10-14 reps
RPE 10
9
Bicep Curl (Cable)
2
10-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
3
15-25 reps
10-14 reps
RPE 6
RPE 10
2
Bench Press (Barbell)
2
3
15-25 reps
10-14 reps
-
RPE 10
3
T-Bar Row
2
3
15-25 reps
10-14 reps
-
RPE 10
4
Lateral Raise (Cable)
1
2
-
10-14 reps
RPE 6
RPE 10
5
Military Press (Barbell)
1
2
-
10-14 reps
RPE 6
RPE 10
6
Rear Delt Fly (Machine)
1
2
-
10-14 reps
RPE 6
RPE 10
7
Single Arm Tricep Extension (Cable)
3
10-14 reps
RPE 10
8
Hammer Curl (Cable)
3
10-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
2
10-14 reps
10-14 reps
8-14 reps
RPE 6
RPE 6.5
RPE 10
2
Any Press
1
1
3
10-14 reps
10-14 reps
10-14 reps
RPE 6
RPE 6.5
RPE 10
3
Single Arm Row (Cable)
1
3
10-14 reps
10-14 reps
RPE 6.5
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-14 reps
RPE 10
5
Shoulder Press (Machine)
2
10-14 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-14 reps
RPE 10
7
Tricep Extension (Cable)
2
10-14 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10-14 reps
RPE 10
9
Bicep Curl (Cable)
2
10-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
3
15-25 reps
10-14 reps
RPE 6
RPE 10
2
Bench Press (Barbell)
2
3
15-25 reps
10-14 reps
-
RPE 10
3
T-Bar Row
2
3
15-25 reps
10-14 reps
-
RPE 10
4
Lateral Raise (Cable)
1
2
-
10-14 reps
RPE 6
RPE 10
5
Military Press (Barbell)
1
2
-
10-14 reps
RPE 6
RPE 10
6
Rear Delt Fly (Machine)
1
2
-
10-14 reps
RPE 6
RPE 10
7
Single Arm Tricep Extension (Cable)
3
10-14 reps
RPE 10
8
Hammer Curl (Cable)
3
10-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
2
10-14 reps
10-14 reps
8-14 reps
RPE 6
RPE 6.5
RPE 10
2
Any Press
1
1
3
10-14 reps
10-14 reps
10-14 reps
RPE 6
RPE 6.5
RPE 10
3
Single Arm Row (Cable)
1
3
10-14 reps
10-14 reps
RPE 6.5
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-14 reps
RPE 10
5
Shoulder Press (Machine)
2
10-14 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-14 reps
RPE 10
7
Tricep Extension (Cable)
2
10-14 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10-14 reps
RPE 10
9
Bicep Curl (Cable)
2
10-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
3
15-25 reps
10-14 reps
RPE 6
RPE 10
2
Bench Press (Barbell)
2
3
15-25 reps
10-14 reps
-
RPE 10
3
T-Bar Row
2
3
15-25 reps
10-14 reps
-
RPE 10
4
Lateral Raise (Cable)
1
2
-
10-14 reps
RPE 6
RPE 10
5
Military Press (Barbell)
1
2
-
10-14 reps
RPE 6
RPE 10
6
Rear Delt Fly (Machine)
1
2
-
10-14 reps
RPE 6
RPE 10
7
Single Arm Tricep Extension (Cable)
3
10-14 reps
RPE 10
8
Hammer Curl (Cable)
3
10-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
2
10-14 reps
10-14 reps
8-14 reps
RPE 6
RPE 6.5
RPE 10
2
Any Press
1
1
3
10-14 reps
10-14 reps
10-14 reps
RPE 6
RPE 6.5
RPE 10
3
Single Arm Row (Cable)
1
3
10-14 reps
10-14 reps
RPE 6.5
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-14 reps
RPE 10
5
Shoulder Press (Machine)
2
10-14 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-14 reps
RPE 10
7
Tricep Extension (Cable)
2
10-14 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10-14 reps
RPE 10
9
Bicep Curl (Cable)
2
10-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
3
15-25 reps
10-14 reps
RPE 6
RPE 10
2
Bench Press (Barbell)
2
3
15-25 reps
10-14 reps
-
RPE 10
3
T-Bar Row
2
3
15-25 reps
10-14 reps
-
RPE 10
4
Lateral Raise (Cable)
1
2
-
10-14 reps
RPE 6
RPE 10
5
Military Press (Barbell)
1
2
-
10-14 reps
RPE 6
RPE 10
6
Rear Delt Fly (Machine)
1
2
-
10-14 reps
RPE 6
RPE 10
7
Single Arm Tricep Extension (Cable)
3
10-14 reps
RPE 10
8
Hammer Curl (Cable)
3
10-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
2
10-14 reps
10-14 reps
8-14 reps
RPE 6
RPE 6.5
RPE 10
2
Any Press
1
1
3
10-14 reps
10-14 reps
10-14 reps
RPE 6
RPE 6.5
RPE 10
3
Single Arm Row (Cable)
1
3
10-14 reps
10-14 reps
RPE 6.5
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-14 reps
RPE 10
5
Shoulder Press (Machine)
2
10-14 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-14 reps
RPE 10
7
Tricep Extension (Cable)
2
10-14 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10-14 reps
RPE 10
9
Bicep Curl (Cable)
2
10-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
3
15-25 reps
10-14 reps
RPE 6
RPE 10
2
Bench Press (Barbell)
2
3
15-25 reps
10-14 reps
-
RPE 10
3
T-Bar Row
2
3
15-25 reps
10-14 reps
-
RPE 10
4
Lateral Raise (Cable)
1
2
-
10-14 reps
RPE 6
RPE 10
5
Military Press (Barbell)
1
2
-
10-14 reps
RPE 6
RPE 10
6
Rear Delt Fly (Machine)
1
2
-
10-14 reps
RPE 6
RPE 10
7
Single Arm Tricep Extension (Cable)
3
10-14 reps
RPE 10
8
Hammer Curl (Cable)
3
10-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
2
10-14 reps
10-14 reps
8-14 reps
RPE 6
RPE 6.5
RPE 10
2
Any Press
1
1
3
10-14 reps
10-14 reps
10-14 reps
RPE 6
RPE 6.5
RPE 10
3
Single Arm Row (Cable)
1
3
10-14 reps
10-14 reps
RPE 6.5
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-14 reps
RPE 10
5
Shoulder Press (Machine)
2
10-14 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-14 reps
RPE 10
7
Tricep Extension (Cable)
2
10-14 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10-14 reps
RPE 10
9
Bicep Curl (Cable)
2
10-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
3
15-25 reps
10-14 reps
RPE 6
RPE 10
2
Bench Press (Barbell)
2
3
15-25 reps
10-14 reps
-
RPE 10
3
T-Bar Row
2
3
15-25 reps
10-14 reps
-
RPE 10
4
Lateral Raise (Cable)
1
2
-
10-14 reps
RPE 6
RPE 10
5
Military Press (Barbell)
1
2
-
10-14 reps
RPE 6
RPE 10
6
Rear Delt Fly (Machine)
1
2
-
10-14 reps
RPE 6
RPE 10
7
Single Arm Tricep Extension (Cable)
3
10-14 reps
RPE 10
8
Hammer Curl (Cable)
3
10-14 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Hip Thrust (Barbell)
4
10-14 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Stiff Leg Deadlift
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Hip Thrust (Barbell)
4
10-14 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Stiff Leg Deadlift
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Hip Thrust (Barbell)
4
10-14 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Stiff Leg Deadlift
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Hip Thrust (Barbell)
4
10-14 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Stiff Leg Deadlift
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Hip Thrust (Barbell)
4
10-14 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Stiff Leg Deadlift
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Hip Thrust (Barbell)
4
10-14 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Stiff Leg Deadlift
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
Week 1
1 / 12 Weeks
Day 2
1
Lying Leg Curl
3 Sets
15-25 Reps
-
2
Leg Extension
2 Sets
2 Sets
20-25 Reps
10-14 Reps
-
@10
3
Squat (Barbell)
1 Set
3 Sets
15-25 Reps
10-14 Reps
@6
@9
4
Hip Thrust (Barbell)
4 Sets
10-14 Reps
@10
Day 4
1
Lying Leg Curl
3 Sets
15-25 Reps
-
2
Leg Extension
2 Sets
2 Sets
20-25 Reps
10-14 Reps
-
@10
3
Squat (Barbell)
1 Set
3 Sets
15-25 Reps
10-14 Reps
@6
@9
4
Stiff Leg Deadlift
1 Set
3 Sets
15-25 Reps
10-14 Reps
@6
@9
Day 1
1
Chest Fly (Machine)
1 Set
1 Set
2 Sets
10-14 Reps
10-14 Reps
8-14 Reps
@6
@6.5
@10
2
Any Press
1 Set
1 Set
3 Sets
10-14 Reps
10-14 Reps
10-14 Reps
@6
@6.5
@10
3
Single Arm Row (Cable)
1 Set
3 Sets
10-14 Reps
10-14 Reps
@6.5
@10
4
One Arm Lateral Raise (Cable)
3 Sets
10-14 Reps
@10
5
Shoulder Press (Machine)
2 Sets
10-14 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
10-14 Reps
@10
7
Tricep Extension (Cable)
2 Sets
10-14 Reps
@10
8
Tricep Pushdown (Cable)
2 Sets
10-14 Reps
@10
9
Bicep Curl (Cable)
2 Sets
10-14 Reps
@10
Day 3
1
Chest Fly (Cable)
2 Sets
3 Sets
15-25 Reps
10-14 Reps
@6
@10
2
Bench Press (Barbell)
2 Sets
3 Sets
15-25 Reps
10-14 Reps
-
@10
3
T-Bar Row
2 Sets
3 Sets
15-25 Reps
10-14 Reps
-
@10
4
Lateral Raise (Cable)
1 Set
2 Sets
-
10-14 Reps
@6
@10
5
Military Press (Barbell)
1 Set
2 Sets
-
10-14 Reps
@6
@10
6
Rear Delt Fly (Machine)
1 Set
2 Sets
-
10-14 Reps
@6
@10
7
Single Arm Tricep Extension (Cable)
3 Sets
10-14 Reps
@10
8
Hammer Curl (Cable)
3 Sets
10-14 Reps
@10
Day 5
1
Chest Fly (Machine)
1 Set
1 Set
2 Sets
10-14 Reps
10-14 Reps
8-14 Reps
@6
@6.5
@10
2
Any Press
1 Set
1 Set
3 Sets
10-14 Reps
10-14 Reps
10-14 Reps
@6
@6.5
@10
3
Single Arm Row (Cable)
1 Set
3 Sets
10-14 Reps
10-14 Reps
@6.5
@10
4
One Arm Lateral Raise (Cable)
3 Sets
10-14 Reps
@10
5
Shoulder Press (Machine)
2 Sets
10-14 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
10-14 Reps
@10
7
Tricep Extension (Cable)
2 Sets
10-14 Reps
@10
8
Tricep Pushdown (Cable)
2 Sets
10-14 Reps
@10
9
Bicep Curl (Cable)
2 Sets
10-14 Reps
@10
Day 6
1
Lying Leg Curl
3 Sets
15-25 Reps
-
2
Leg Extension
2 Sets
2 Sets
20-25 Reps
10-14 Reps
-
@10
3
Squat (Barbell)
1 Set
3 Sets
15-25 Reps
10-14 Reps
@6
@9
4
Hip Thrust (Barbell)
4 Sets
10-14 Reps
@10