logo
BoostcampPNG

8 weeks plan - 6 days on 1 day off

by Perfect Prince Tengey

Program Description

Get locked in.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 12, 2025 09:33
  • Last Edited
    Jul 12, 2025 11:02
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Barbell Row
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5A
Bicep Curl (Barbell)
3
10 reps
-
5B
Skull Crusher (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Barbell Row
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5A
Bicep Curl (Barbell)
3
10 reps
-
5B
Skull Crusher (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Barbell Row
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5A
Bicep Curl (Barbell)
3
10 reps
-
5B
Skull Crusher (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Barbell Row
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5A
Bicep Curl (Barbell)
3
10 reps
-
5B
Skull Crusher (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Barbell Row
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5A
Bicep Curl (Barbell)
3
10 reps
-
5B
Skull Crusher (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Barbell Row
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5A
Bicep Curl (Barbell)
3
10 reps
-
5B
Skull Crusher (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Barbell Row
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5A
Bicep Curl (Barbell)
3
10 reps
-
5B
Skull Crusher (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Barbell Row
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5A
Bicep Curl (Barbell)
3
10 reps
-
5B
Skull Crusher (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Box Squat (Barbell)
3
10 reps
-
3
Lying Leg Curl
5
15 reps
-
4
Walking Lunge
3
20 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Box Squat (Barbell)
3
10 reps
-
3
Lying Leg Curl
5
15 reps
-
4
Walking Lunge
3
20 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Box Squat (Barbell)
3
10 reps
-
3
Lying Leg Curl
5
15 reps
-
4
Walking Lunge
3
20 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Box Squat (Barbell)
3
10 reps
-
3
Lying Leg Curl
5
15 reps
-
4
Walking Lunge
3
20 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Box Squat (Barbell)
3
10 reps
-
3
Lying Leg Curl
5
15 reps
-
4
Walking Lunge
3
20 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Box Squat (Barbell)
3
10 reps
-
3
Lying Leg Curl
5
15 reps
-
4
Walking Lunge
3
20 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Box Squat (Barbell)
3
10 reps
-
3
Lying Leg Curl
5
15 reps
-
4
Walking Lunge
3
20 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Box Squat (Barbell)
3
10 reps
-
3
Lying Leg Curl
5
15 reps
-
4
Walking Lunge
3
20 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Incline Chest Press (Machine)
4
15 reps
-
3
Lateral Raise (Dumbbell)
4
20 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Tricep Dip (Bodyweight)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Incline Chest Press (Machine)
4
15 reps
-
3
Lateral Raise (Dumbbell)
4
20 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Tricep Dip (Bodyweight)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Incline Chest Press (Machine)
4
15 reps
-
3
Lateral Raise (Dumbbell)
4
20 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Tricep Dip (Bodyweight)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Incline Chest Press (Machine)
4
15 reps
-
3
Lateral Raise (Dumbbell)
4
20 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Tricep Dip (Bodyweight)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Incline Chest Press (Machine)
4
15 reps
-
3
Lateral Raise (Dumbbell)
4
20 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Tricep Dip (Bodyweight)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Incline Chest Press (Machine)
4
15 reps
-
3
Lateral Raise (Dumbbell)
4
20 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Tricep Dip (Bodyweight)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Incline Chest Press (Machine)
4
15 reps
-
3
Lateral Raise (Dumbbell)
4
20 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Tricep Dip (Bodyweight)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Incline Chest Press (Machine)
4
15 reps
-
3
Lateral Raise (Dumbbell)
4
20 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Tricep Dip (Bodyweight)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
15 reps
-
2
Single Arm Iso Row
4
12 reps
-
3
Face Pull
4
20 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Lying Leg Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
15 reps
-
2
Single Arm Iso Row
4
12 reps
-
3
Face Pull
4
20 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Lying Leg Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
15 reps
-
2
Single Arm Iso Row
4
12 reps
-
3
Face Pull
4
20 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Lying Leg Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
15 reps
-
2
Single Arm Iso Row
4
12 reps
-
3
Face Pull
4
20 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Lying Leg Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
15 reps
-
2
Single Arm Iso Row
4
12 reps
-
3
Face Pull
4
20 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Lying Leg Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
15 reps
-
2
Single Arm Iso Row
4
12 reps
-
3
Face Pull
4
20 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Lying Leg Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
15 reps
-
2
Single Arm Iso Row
4
12 reps
-
3
Face Pull
4
20 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Lying Leg Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
15 reps
-
2
Single Arm Iso Row
4
12 reps
-
3
Face Pull
4
20 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Lying Leg Raise
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press
4
15 reps
-
4
Leg Extension
4
20 reps
-
5
Seated Calf Raise
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press
4
15 reps
-
4
Leg Extension
4
20 reps
-
5
Seated Calf Raise
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press
4
15 reps
-
4
Leg Extension
4
20 reps
-
5
Seated Calf Raise
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press
4
15 reps
-
4
Leg Extension
4
20 reps
-
5
Seated Calf Raise
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press
4
15 reps
-
4
Leg Extension
4
20 reps
-
5
Seated Calf Raise
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press
4
15 reps
-
4
Leg Extension
4
20 reps
-
5
Seated Calf Raise
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press
4
15 reps
-
4
Leg Extension
4
20 reps
-
5
Seated Calf Raise
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press
4
15 reps
-
4
Leg Extension
4
20 reps
-
5
Seated Calf Raise
5
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
4
15 reps
-
1B
Bicep Curl (Cable)
4
15 reps
-
2A
Incline Curl (Dumbbell)
3
12 reps
-
2B
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Concentration Curl
3
12 reps
-
4
Lying Leg Raise
4
15 reps
-
5
Abs Crunch (Machine)
3
15 reps
-
6
Plank
2
30 secs
-
7
Seated Calf Raise
3
20 reps
-
8
Standing Calf Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
4
15 reps
-
1B
Bicep Curl (Cable)
4
15 reps
-
2A
Incline Curl (Dumbbell)
3
12 reps
-
2B
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Concentration Curl
3
12 reps
-
4
Lying Leg Raise
4
15 reps
-
5
Abs Crunch (Machine)
3
15 reps
-
6
Plank
2
30 secs
-
7
Seated Calf Raise
3
20 reps
-
8
Standing Calf Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
4
15 reps
-
1B
Bicep Curl (Cable)
4
15 reps
-
2A
Incline Curl (Dumbbell)
3
12 reps
-
2B
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Concentration Curl
3
12 reps
-
4
Lying Leg Raise
4
15 reps
-
5
Abs Crunch (Machine)
3
15 reps
-
6
Plank
2
30 secs
-
7
Seated Calf Raise
3
20 reps
-
8
Standing Calf Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
4
15 reps
-
1B
Bicep Curl (Cable)
4
15 reps
-
2A
Incline Curl (Dumbbell)
3
12 reps
-
2B
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Concentration Curl
3
12 reps
-
4
Lying Leg Raise
4
15 reps
-
5
Abs Crunch (Machine)
3
15 reps
-
6
Plank
2
30 secs
-
7
Seated Calf Raise
3
20 reps
-
8
Standing Calf Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
4
15 reps
-
1B
Bicep Curl (Cable)
4
15 reps
-
2A
Incline Curl (Dumbbell)
3
12 reps
-
2B
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Concentration Curl
3
12 reps
-
4
Lying Leg Raise
4
15 reps
-
5
Abs Crunch (Machine)
3
15 reps
-
6
Plank
2
30 secs
-
7
Seated Calf Raise
3
20 reps
-
8
Standing Calf Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
4
15 reps
-
1B
Bicep Curl (Cable)
4
15 reps
-
2A
Incline Curl (Dumbbell)
3
12 reps
-
2B
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Concentration Curl
3
12 reps
-
4
Lying Leg Raise
4
15 reps
-
5
Abs Crunch (Machine)
3
15 reps
-
6
Plank
2
30 secs
-
7
Seated Calf Raise
3
20 reps
-
8
Standing Calf Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
4
15 reps
-
1B
Bicep Curl (Cable)
4
15 reps
-
2A
Incline Curl (Dumbbell)
3
12 reps
-
2B
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Concentration Curl
3
12 reps
-
4
Lying Leg Raise
4
15 reps
-
5
Abs Crunch (Machine)
3
15 reps
-
6
Plank
2
30 secs
-
7
Seated Calf Raise
3
20 reps
-
8
Standing Calf Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
4
15 reps
-
1B
Bicep Curl (Cable)
4
15 reps
-
2A
Incline Curl (Dumbbell)
3
12 reps
-
2B
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Concentration Curl
3
12 reps
-
4
Lying Leg Raise
4
15 reps
-
5
Abs Crunch (Machine)
3
15 reps
-
6
Plank
2
30 secs
-
7
Seated Calf Raise
3
20 reps
-
8
Standing Calf Raise
3
20 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
4 Sets
10 Reps
-
2
Pull-Up (Weighted)
4 Sets
10 Reps
-
3
Barbell Row
4 Sets
10 Reps
-
4
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
-
5A
Bicep Curl (Barbell)
3 Sets
10 Reps
-
5B
Skull Crusher (Barbell)
3 Sets
10 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
4 Sets
10 Reps
-
2
Box Squat (Barbell)
3 Sets
10 Reps
-
3
Lying Leg Curl
5 Sets
15 Reps
-
4
Walking Lunge
3 Sets
20 Reps
-
5
Standing Calf Raise
4 Sets
20 Reps
-
6
Seated Calf Raise
3 Sets
20 Reps
-
Day 3
1
Bench Press (Dumbbell)
4 Sets
12 Reps
-
2
Incline Chest Press (Machine)
4 Sets
15 Reps
-
3
Lateral Raise (Dumbbell)
4 Sets
20 Reps
-
4
Chest Fly (Cable)
3 Sets
15 Reps
-
5
Tricep Dip (Bodyweight)
3 Sets
10 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
Day 4
1
Wide Grip Lat Pulldown
4 Sets
15 Reps
-
2
Single Arm Iso Row
4 Sets
12 Reps
-
3
Face Pull
4 Sets
20 Reps
-
4
Reverse Pec Deck
3 Sets
15 Reps
-
5
Preacher Curl (Barbell)
3 Sets
12 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
7
Lying Leg Raise
4 Sets
12 Reps
-
Day 5
1
Hack Squat
4 Sets
10 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
3
Leg Press
4 Sets
15 Reps
-
4
Leg Extension
4 Sets
20 Reps
-
5
Seated Calf Raise
5 Sets
20 Reps
-
Day 6
1A
Tricep Rope Push Down (Cable)
4 Sets
15 Reps
-
1B
Bicep Curl (Cable)
4 Sets
15 Reps
-
2A
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
2B
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
3
Concentration Curl
3 Sets
12 Reps
-
4
Lying Leg Raise
4 Sets
15 Reps
-
5
Abs Crunch (Machine)
3 Sets
15 Reps
-
6
Plank
2 Sets
30 secs
-
7
Seated Calf Raise
3 Sets
20 Reps
-
8
Standing Calf Raise
3 Sets
20 Reps
-