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Yeah, BUT DID YOU DIE?!

by Triston B.

Program Description

Phase 1 is the Base Phase that uses moderate-high volume and moderate-high intensity plus a variety of advanced hypertrophy techniques to “lay the foundation” of hypertrophy. Phase 2 is the Maximum Overload Phase where we will use low volume and ultra-high intensity to increase familiarity with true muscular failure and ensure progressive overload is occuring. Phase 3 is the Supercompensation Phase where we will use ultra-high volume and moderate intensity to increase muscle size rapidly. A sudden, large increase in volume will provide a massive stimulus for new growth.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Muscle, Women's, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 16, 2026 01:39
  • Last Edited
    Mar 17, 2026 08:03
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.3%
Quadriceps
11.3%
Upper Back
9.3%
Glutes
9.3%
Triceps
9.1%
Lats
8.3%
Front Delts
7.4%
Abs
7%
Chest
6.6%
Biceps
4.9%
Lower Back
3.2%
Calves
2.6%
Middle Delts
2.5%
Other
1.5%
Forearms
1.1%
Abductors
1.1%
Stretching
1.1%
Rear Delts
0.8%
Adductors
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
RPE 9
2
Larsen Press (Barbell)
2
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
5
8-10 reps
RPE 8
4A
Chest Fly (Machine)
3
12-15 reps
RPE 9
4B
Stretching
1
0.5 mins
-
5
Cross-Body Cable Y-Raise (Side Delt)
4
12-15 reps
RPE 9
6A
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
7
N1 Style Cross Body Triceps Extension
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
RPE 9
2
Larsen Press (Barbell)
2
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
5
8-10 reps
RPE 8
4A
Chest Fly (Machine)
3
12-15 reps
RPE 9
4B
Stretching
1
0.5 mins
-
5
Cross-Body Cable Y-Raise (Side Delt)
4
12-15 reps
RPE 9
6A
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
7
N1 Style Cross Body Triceps Extension
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
RPE 9
2
Larsen Press (Barbell)
2
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
5
8-10 reps
RPE 8
4A
Chest Fly (Machine)
3
12-15 reps
RPE 9
4B
Stretching
1
0.5 mins
-
5
Cross-Body Cable Y-Raise (Side Delt)
4
12-15 reps
RPE 9
6A
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
7
N1 Style Cross Body Triceps Extension
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
RPE 9
2
Larsen Press (Barbell)
2
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
5
8-10 reps
RPE 8
4A
Chest Fly (Machine)
3
12-15 reps
RPE 9
4B
Stretching
1
0.5 mins
-
5
Cross-Body Cable Y-Raise (Side Delt)
4
12-15 reps
RPE 9
6A
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
7
N1 Style Cross Body Triceps Extension
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
RPE 9
2
Larsen Press (Barbell)
2
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
5
8-10 reps
RPE 8
4A
Chest Fly (Machine)
3
12-15 reps
RPE 9
4B
Stretching
1
0.5 mins
-
5
Cross-Body Cable Y-Raise (Side Delt)
4
12-15 reps
RPE 9
6A
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
7
N1 Style Cross Body Triceps Extension
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
RPE 7
2
Larsen Press (Barbell)
2
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
5
8-10 reps
RPE 8
4A
Chest Fly (Machine)
3
12-15 reps
RPE 9
4B
Stretching
1
0.5 mins
-
5
Cross-Body Cable Y-Raise (Side Delt)
4
12-15 reps
RPE 9
6A
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
7
N1 Style Cross Body Triceps Extension
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2A
Lat Pulldown
1
5 reps
RPE 6
2B
Lat Pulldown
1
10 reps
RPE 10
3
Chest Supported Row (Machine)
5
10-12 reps
RPE 8
4A
Pullover (Dumbbell)
3
10-12 reps
RPE 9
4B
Stretching
3
0.5 mins
-
5
Face Pull
4
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
6-8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2A
Lat Pulldown
1
5 reps
RPE 6
2B
Lat Pulldown
1
10 reps
RPE 10
3
Chest Supported Row (Machine)
5
10-12 reps
RPE 8
4A
Pullover (Dumbbell)
3
10-12 reps
RPE 9
4B
Stretching
3
0.5 mins
-
5
Face Pull
4
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
6-8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2A
Lat Pulldown
1
5 reps
RPE 6
2B
Lat Pulldown
1
10 reps
RPE 10
3
Chest Supported Row (Machine)
5
10-12 reps
RPE 8
4A
Pullover (Dumbbell)
3
10-12 reps
RPE 9
4B
Stretching
3
0.5 mins
-
5
Face Pull
4
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
6-8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2A
Lat Pulldown
1
5 reps
RPE 6
2B
Lat Pulldown
1
10 reps
RPE 10
3
Chest Supported Row (Machine)
5
10-12 reps
RPE 8
4A
Pullover (Dumbbell)
3
10-12 reps
RPE 9
4B
Stretching
3
0.5 mins
-
5
Face Pull
4
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
6-8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2A
Lat Pulldown
1
5 reps
RPE 6
2B
Lat Pulldown
1
10 reps
RPE 10
3
Chest Supported Row (Machine)
5
10-12 reps
RPE 8
4A
Pullover (Dumbbell)
3
10-12 reps
RPE 9
4B
Stretching
3
0.5 mins
-
5
Face Pull
4
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
6-8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2A
Lat Pulldown
1
5 reps
RPE 6
2B
Lat Pulldown
1
10 reps
RPE 10
3
Chest Supported Row (Machine)
5
10-12 reps
RPE 8
4A
Pullover (Dumbbell)
3
10-12 reps
RPE 9
4B
Stretching
3
0.5 mins
-
5
Face Pull
4
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
6-8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
2-4 reps
RPE 9
2
Hack Squat
2
5 reps
RPE 7
3
Romanian Deadlift (Barbell)
5
8-10 reps
RPE 8
4
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
5
Leg Curl
4
10-12 reps
RPE 9
6A
Standing Calf Raise
4
10-12 reps
RPE 9
6B
Cable Crunch
4
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
2-4 reps
RPE 9
2
Hack Squat
2
5 reps
RPE 7
3
Romanian Deadlift (Barbell)
5
8-10 reps
RPE 8
4
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
5
Leg Curl
4
10-12 reps
RPE 9
6A
Standing Calf Raise
4
10-12 reps
RPE 9
6B
Cable Crunch
4
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
2-4 reps
RPE 9
2
Hack Squat
2
5 reps
RPE 7
3
Romanian Deadlift (Barbell)
5
8-10 reps
RPE 8
4
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
5
Leg Curl
4
10-12 reps
RPE 9
6A
Standing Calf Raise
4
10-12 reps
RPE 9
6B
Cable Crunch
4
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
2-4 reps
RPE 9
2
Hack Squat
2
5 reps
RPE 7
3
Romanian Deadlift (Barbell)
5
8-10 reps
RPE 8
4
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
5
Leg Curl
4
10-12 reps
RPE 9
6A
Standing Calf Raise
4
10-12 reps
RPE 9
6B
Cable Crunch
4
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
2-4 reps
RPE 9
2
Hack Squat
2
5 reps
RPE 7
3
Romanian Deadlift (Barbell)
5
8-10 reps
RPE 8
4
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
5
Leg Curl
4
10-12 reps
RPE 9
6A
Standing Calf Raise
4
10-12 reps
RPE 9
6B
Cable Crunch
4
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
2-4 reps
RPE 9
2
Hack Squat
2
5 reps
RPE 7
3
Romanian Deadlift (Barbell)
5
8-10 reps
RPE 8
4
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
5
Leg Curl
4
10-12 reps
RPE 9
6A
Standing Calf Raise
4
10-12 reps
RPE 9
6B
Cable Crunch
4
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-10 reps
RPE 9
2
Incline Bench Press (Barbell)
2
1
1
1
5-8 reps
7-8 reps
4-5 reps
11-12 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Kroc Row
5
10-12 reps
RPE 8
4A
Eccentric Accentuated Cable Lateral Raise, Constant Tension Cable Lateral Raise
3
5 reps
RPE 9
4B
Eccentric Accentuated Cable Lateral Raise, Constant Tension Cable Lateral Raise
3
15 reps
RPE 9
5
N1 Style Cross Body Cable Bicep Curl
4
10-12 reps
RPE 9
6
Diamond Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-10 reps
RPE 9
2
Incline Bench Press (Barbell)
2
1
1
1
5-8 reps
7-8 reps
4-5 reps
11-12 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Kroc Row
5
10-12 reps
RPE 8
4A
Eccentric Accentuated Cable Lateral Raise, Constant Tension Cable Lateral Raise
3
5 reps
RPE 9
4B
Eccentric Accentuated Cable Lateral Raise, Constant Tension Cable Lateral Raise
3
15 reps
RPE 9
5
N1 Style Cross Body Cable Bicep Curl
4
10-12 reps
RPE 9
6
Diamond Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-10 reps
RPE 9
2
Incline Bench Press (Barbell)
2
1
1
1
5-8 reps
7-8 reps
4-5 reps
11-12 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Kroc Row
5
10-12 reps
RPE 8
4A
Eccentric Accentuated Cable Lateral Raise, Constant Tension Cable Lateral Raise
3
5 reps
RPE 9
4B
Eccentric Accentuated Cable Lateral Raise, Constant Tension Cable Lateral Raise
3
15 reps
RPE 9
5
N1 Style Cross Body Cable Bicep Curl
4
10-12 reps
RPE 9
6
Diamond Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-10 reps
RPE 9
2
Incline Bench Press (Barbell)
2
1
1
1
5-8 reps
7-8 reps
4-5 reps
11-12 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Kroc Row
5
10-12 reps
RPE 8
4A
Eccentric Accentuated Cable Lateral Raise, Constant Tension Cable Lateral Raise
3
5 reps
RPE 9
4B
Eccentric Accentuated Cable Lateral Raise, Constant Tension Cable Lateral Raise
3
15 reps
RPE 9
5
N1 Style Cross Body Cable Bicep Curl
4
10-12 reps
RPE 9
6
Diamond Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-10 reps
RPE 9
2
Incline Bench Press (Barbell)
2
1
1
1
5-8 reps
7-8 reps
4-5 reps
11-12 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Kroc Row
5
10-12 reps
RPE 8
4A
Eccentric Accentuated Cable Lateral Raise, Constant Tension Cable Lateral Raise
3
5 reps
RPE 9
4B
Eccentric Accentuated Cable Lateral Raise, Constant Tension Cable Lateral Raise
3
15 reps
RPE 9
5
N1 Style Cross Body Cable Bicep Curl
4
10-12 reps
RPE 9
6
Diamond Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-10 reps
RPE 9
2
Incline Bench Press (Barbell)
2
1
1
1
5-8 reps
7-8 reps
4-5 reps
11-12 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Kroc Row
5
10-12 reps
RPE 8
4A
Eccentric Accentuated Cable Lateral Raise, Constant Tension Cable Lateral Raise
3
5 reps
RPE 9
4B
Eccentric Accentuated Cable Lateral Raise, Constant Tension Cable Lateral Raise
3
15 reps
RPE 9
5
N1 Style Cross Body Cable Bicep Curl
4
10-12 reps
RPE 9
6
Diamond Push Up
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
3
Leg Press
6
10-12 reps
RPE 8
4
Lying Leg Curl
4
8-10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Standing Calf Raise
3
15-20 reps
RPE 8
7A
Dead Bug
3
15-20 reps
RPE 8
7B
Cable Crunch
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
3
Leg Press
6
10-12 reps
RPE 8
4
Lying Leg Curl
4
8-10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Standing Calf Raise
3
15-20 reps
RPE 8
7A
Dead Bug
3
15-20 reps
RPE 8
7B
Cable Crunch
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
3
Leg Press
6
10-12 reps
RPE 8
4
Lying Leg Curl
4
8-10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Standing Calf Raise
3
15-20 reps
RPE 8
7A
Dead Bug
3
15-20 reps
RPE 8
7B
Cable Crunch
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
3
Leg Press
6
10-12 reps
RPE 8
4
Lying Leg Curl
4
8-10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Standing Calf Raise
3
15-20 reps
RPE 8
7A
Dead Bug
3
15-20 reps
RPE 8
7B
Cable Crunch
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
3
Leg Press
6
10-12 reps
RPE 8
4
Lying Leg Curl
4
8-10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Standing Calf Raise
3
15-20 reps
RPE 8
7A
Dead Bug
3
15-20 reps
RPE 8
7B
Cable Crunch
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
3
Leg Press
6
10-12 reps
RPE 8
4
Lying Leg Curl
4
8-10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Standing Calf Raise
3
15-20 reps
RPE 8
7A
Dead Bug
3
15-20 reps
RPE 8
7B
Cable Crunch
3
15-20 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
3-5 Reps
@9
2
Larsen Press (Barbell)
2 Sets
10 Reps
@8
3
Seated Shoulder Press (Dumbbell)
5 Sets
8-10 Reps
@8
4A
Chest Fly (Machine)
3 Sets
12-15 Reps
@9
4B
Stretching
1 Set
0.5 mins
-
5
Cross-Body Cable Y-Raise (Side Delt)
4 Sets
12-15 Reps
@9
6A
Tricep Pushdown (Cable)
3 Sets
8 Reps
@9
6B
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
@9
7
N1 Style Cross Body Triceps Extension
2 Sets
10-12 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
10 Reps
-
2A
Lat Pulldown
1 Set
5 Reps
@6
2B
Lat Pulldown
1 Set
10 Reps
@10
3
Chest Supported Row (Machine)
5 Sets
10-12 Reps
@8
4A
Pullover (Dumbbell)
3 Sets
10-12 Reps
@9
4B
Stretching
3 Sets
0.5 mins
-
5
Face Pull
4 Sets
12-15 Reps
@9
6
Bicep Curl (EZ Bar)
4 Sets
6-8 Reps
@9
7
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps
@10
Day 4
1
Lat Pulldown (Neutral Grip)
4 Sets
8-10 Reps
@9
2
Incline Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
5-8 Reps
7-8 Reps
4-5 Reps
11-12 Reps
@8
@8
@8
@8
3
Kroc Row
5 Sets
10-12 Reps
@8
4A
Eccentric Accentuated Cable Lateral Raise, Constant Tension Cable Lateral Raise
3 Sets
5 Reps
@9
4B
Eccentric Accentuated Cable Lateral Raise, Constant Tension Cable Lateral Raise
3 Sets
15 Reps
@9
5
N1 Style Cross Body Cable Bicep Curl
4 Sets
10-12 Reps
@9
6
Diamond Push Up
1 Set
AMRAP
@10
Day 5
1
Trap Bar Deadlift
4 Sets
5 Reps
@8
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@8
3
Leg Press
6 Sets
10-12 Reps
@8
4
Lying Leg Curl
4 Sets
8-10 Reps
@8
5
Leg Extension
4 Sets
8-10 Reps
@8
6
Standing Calf Raise
3 Sets
15-20 Reps
@8
7A
Dead Bug
3 Sets
15-20 Reps
@8
7B
Cable Crunch
3 Sets
15-20 Reps
@8
Day 3
1
Hack Squat
4 Sets
2-4 Reps
@9
2
Hack Squat
2 Sets
5 Reps
@7
3
Romanian Deadlift (Barbell)
5 Sets
8-10 Reps
@8
4
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Leg Curl
4 Sets
10-12 Reps
@9
6A
Standing Calf Raise
4 Sets
10-12 Reps
@9
6B
Cable Crunch
4 Sets
10-12 Reps
@9