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BoostcampPNG

Man Strength

by Blain H.
4.0
(1 rating)

Program Description

To become a better protector

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 22, 2025 05:54
  • Last Edited
    Sep 29, 2025 06:20
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.4%
Quadriceps
11.3%
Triceps
10.5%
Glutes
8.6%
Lats
8.3%
Front Delts
7.9%
Chest
6.8%
Abs
6.6%
Biceps
6.2%
Middle Delts
5.8%
Hamstrings
5.7%
Rear Delts
3.1%
Calves
2.9%
Adductors
1.8%
Lower Back
1.2%
Forearms
0.8%
Abductors
0.1%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
Star
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Overhead Press (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Overhead Press (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Overhead Press (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Overhead Press (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Overhead Press (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Overhead Press (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Overhead Press (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Overhead Press (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Overhead Press (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Overhead Press (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Overhead Press (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Overhead Press (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Overhead Press (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Overhead Press (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Overhead Press (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Overhead Press (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Overhead Press (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Overhead Press (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Barbell Row
4
5 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
4
Lat Pulldown
3
5 reps
RPE 8
5
Face Pull
4
14 reps
RPE 8
6
Seated Row (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Barbell Row
4
5 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
4
Lat Pulldown
3
5 reps
RPE 8
5
Face Pull
4
14 reps
RPE 8
6
Seated Row (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Barbell Row
4
5 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
4
Lat Pulldown
3
5 reps
RPE 8
5
Face Pull
4
14 reps
RPE 8
6
Seated Row (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Barbell Row
4
5 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
4
Lat Pulldown
3
5 reps
RPE 8
5
Face Pull
4
14 reps
RPE 8
6
Seated Row (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Barbell Row
4
5 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
4
Lat Pulldown
3
5 reps
RPE 8
5
Face Pull
4
14 reps
RPE 8
6
Seated Row (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Barbell Row
4
5 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
4
Lat Pulldown
3
5 reps
RPE 8
5
Face Pull
4
14 reps
RPE 8
6
Seated Row (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Barbell Row
4
5 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
4
Lat Pulldown
3
5 reps
RPE 8
5
Face Pull
4
14 reps
RPE 8
6
Seated Row (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Barbell Row
4
5 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
4
Lat Pulldown
3
5 reps
RPE 8
5
Face Pull
4
14 reps
RPE 8
6
Seated Row (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Barbell Row
4
5 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
4
Lat Pulldown
3
5 reps
RPE 8
5
Face Pull
4
14 reps
RPE 8
6
Seated Row (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Barbell Row
4
5 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
4
Lat Pulldown
3
5 reps
RPE 8
5
Face Pull
4
14 reps
RPE 8
6
Seated Row (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Barbell Row
4
5 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
4
Lat Pulldown
3
5 reps
RPE 8
5
Face Pull
4
14 reps
RPE 8
6
Seated Row (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Barbell Row
4
5 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
4
Lat Pulldown
3
5 reps
RPE 8
5
Face Pull
4
14 reps
RPE 8
6
Seated Row (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Barbell Row
4
5 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
4
Lat Pulldown
3
5 reps
RPE 8
5
Face Pull
4
14 reps
RPE 8
6
Seated Row (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Barbell Row
4
5 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
4
Lat Pulldown
3
5 reps
RPE 8
5
Face Pull
4
14 reps
RPE 8
6
Seated Row (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Barbell Row
4
5 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
4
Lat Pulldown
3
5 reps
RPE 8
5
Face Pull
4
14 reps
RPE 8
6
Seated Row (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Barbell Row
4
5 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
4
Lat Pulldown
3
5 reps
RPE 8
5
Face Pull
4
14 reps
RPE 8
6
Seated Row (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Barbell Row
4
5 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
4
Lat Pulldown
3
5 reps
RPE 8
5
Face Pull
4
14 reps
RPE 8
6
Seated Row (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Barbell Row
4
5 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
4
Lat Pulldown
3
5 reps
RPE 8
5
Face Pull
4
14 reps
RPE 8
6
Seated Row (Cable)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Calf Raise (Machine)
3
20 reps
RPE 8
5
Abs Crunch (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Leg Press
4
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Calf Raise (Machine)
3
20 reps
RPE 8
5
Abs Crunch (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Leg Press
4
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Calf Raise (Machine)
3
20 reps
RPE 8
5
Abs Crunch (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Calf Raise (Machine)
3
20 reps
RPE 8
5
Abs Crunch (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Calf Raise (Machine)
3
20 reps
RPE 8
5
Abs Crunch (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Calf Raise (Machine)
3
20 reps
RPE 8
5
Abs Crunch (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Calf Raise (Machine)
3
20 reps
RPE 8
5
Abs Crunch (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Calf Raise (Machine)
3
20 reps
RPE 8
5
Abs Crunch (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Calf Raise (Machine)
3
20 reps
RPE 8
5
Abs Crunch (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Calf Raise (Machine)
3
20 reps
RPE 8
5
Abs Crunch (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Calf Raise (Machine)
3
20 reps
RPE 8
5
Abs Crunch (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Calf Raise (Machine)
3
20 reps
RPE 8
5
Abs Crunch (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Calf Raise (Machine)
3
20 reps
RPE 8
5
Abs Crunch (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Calf Raise (Machine)
3
20 reps
RPE 8
5
Abs Crunch (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Calf Raise (Machine)
3
20 reps
RPE 8
5
Abs Crunch (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Calf Raise (Machine)
3
20 reps
RPE 8
5
Abs Crunch (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Calf Raise (Machine)
3
20 reps
RPE 8
5
Abs Crunch (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Calf Raise (Machine)
3
20 reps
RPE 8
5
Abs Crunch (Machine)
3
20 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@8
2
Overhead Press (Barbell)
3 Sets
5 Reps
@8
3
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
5
Overhead Press (Dumbbell)
3 Sets
8 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
@8
2
Barbell Row
4 Sets
5 Reps
@8
3
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@8
4
Lat Pulldown
3 Sets
5 Reps
@8
5
Face Pull
4 Sets
14 Reps
@8
6
Seated Row (Cable)
3 Sets
8 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Zercher Squat (Barbell)
4 Sets
5 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
4
Calf Raise (Machine)
3 Sets
20 Reps
@8
5
Abs Crunch (Machine)
3 Sets
20 Reps
@8