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Log dogs hog smashers

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Program Description

**Log Dogs Hog Smashers** is a comprehensive 16-week workout program designed to build strength and muscle in your chest. With 20 training days spread across the program, you'll engage in a variety of exercises including dumbbell pec flies, barbell bench presses, and cable chest flies, all tailored to maximize your gains. Each session is structured to challenge your limits, utilizing RPE (Rate of Perceived Exertion) to ensure you push yourself effectively. Get ready to crush your fitness goals and sculpt your chest like never before!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 26, 2026 12:54
  • Last Edited
    Mar 07, 2026 10:43
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.5%
Triceps
12.8%
Glutes
9.3%
Chest
8.8%
Hamstrings
8.4%
Biceps
8.1%
Quadriceps
7.6%
Abs
5.8%
Middle Delts
5.3%
Upper Back
4.7%
Lats
4%
Forearms
3.9%
Lower Back
2.6%
Rear Delts
1.9%
Calves
1.3%
Adductors
1.1%
Abductors
0.9%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
10 reps
RPE 6
2
Bench Press (Barbell)
2
2
5
10 reps
10 reps
5 reps
RPE 6
RPE 7.5
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
5
10 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 9
4
Chest Fly (Cable)
3
3
3
3
12 reps
10 reps
8 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5
Dip (Bodyweight)
5
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
10 reps
RPE 6
2
Bench Press (Barbell)
2
2
5
10 reps
10 reps
5 reps
RPE 6
RPE 7.5
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
5
10 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 9
4
Chest Fly (Cable)
3
3
3
3
12 reps
10 reps
8 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5
Dip (Bodyweight)
5
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
10 reps
RPE 6
2
Bench Press (Barbell)
2
2
5
10 reps
10 reps
5 reps
RPE 6
RPE 7.5
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
5
10 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 9
4
Chest Fly (Cable)
3
3
3
3
12 reps
10 reps
8 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5
Dip (Bodyweight)
5
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
10 reps
RPE 6
2
Bench Press (Barbell)
2
2
5
10 reps
10 reps
5 reps
RPE 6
RPE 7.5
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
5
10 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 9
4
Chest Fly (Cable)
3
3
3
3
12 reps
10 reps
8 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5
Dip (Bodyweight)
5
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
10 reps
RPE 6
2
Bench Press (Barbell)
2
2
5
10 reps
10 reps
5 reps
RPE 6
RPE 7.5
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
5
10 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 9
4
Chest Fly (Cable)
3
3
3
3
12 reps
10 reps
8 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5
Dip (Bodyweight)
5
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
10 reps
RPE 6
2
Bench Press (Barbell)
2
2
5
10 reps
10 reps
5 reps
RPE 6
RPE 7.5
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
5
10 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 9
4
Chest Fly (Cable)
3
3
3
3
12 reps
10 reps
8 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5
Dip (Bodyweight)
5
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
10 reps
RPE 6
2
Bench Press (Barbell)
2
2
5
10 reps
10 reps
5 reps
RPE 6
RPE 7.5
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
5
10 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 9
4
Chest Fly (Cable)
3
3
3
3
12 reps
10 reps
8 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5
Dip (Bodyweight)
5
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
10 reps
RPE 6
2
Bench Press (Barbell)
2
2
5
10 reps
10 reps
5 reps
RPE 6
RPE 7.5
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
5
10 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 9
4
Chest Fly (Cable)
3
3
3
3
12 reps
10 reps
8 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5
Dip (Bodyweight)
5
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
10 reps
RPE 6
2
Bench Press (Barbell)
2
2
5
10 reps
10 reps
5 reps
RPE 6
RPE 7.5
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
5
10 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 9
4
Chest Fly (Cable)
3
3
3
3
12 reps
10 reps
8 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5
Dip (Bodyweight)
5
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
10 reps
RPE 6
2
Bench Press (Barbell)
2
2
5
10 reps
10 reps
5 reps
RPE 6
RPE 7.5
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
5
10 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 9
4
Chest Fly (Cable)
3
3
3
3
12 reps
10 reps
8 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5
Dip (Bodyweight)
5
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
10 reps
RPE 6
2
Bench Press (Barbell)
2
2
5
10 reps
10 reps
5 reps
RPE 6
RPE 7.5
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
5
10 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 9
4
Chest Fly (Cable)
3
3
3
3
12 reps
10 reps
8 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5
Dip (Bodyweight)
5
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
10 reps
RPE 6
2
Bench Press (Barbell)
2
2
5
10 reps
10 reps
5 reps
RPE 6
RPE 7.5
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
5
10 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 9
4
Chest Fly (Cable)
3
3
3
3
12 reps
10 reps
8 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5
Dip (Bodyweight)
5
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
10 reps
RPE 6
2
Bench Press (Barbell)
2
2
5
10 reps
10 reps
5 reps
RPE 6
RPE 7.5
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
5
10 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 9
4
Chest Fly (Cable)
3
3
3
3
12 reps
10 reps
8 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5
Dip (Bodyweight)
5
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
10 reps
RPE 6
2
Bench Press (Barbell)
2
2
5
10 reps
10 reps
5 reps
RPE 6
RPE 7.5
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
5
10 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 9
4
Chest Fly (Cable)
3
3
3
3
12 reps
10 reps
8 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5
Dip (Bodyweight)
5
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
10 reps
RPE 6
2
Bench Press (Barbell)
2
2
5
10 reps
10 reps
5 reps
RPE 6
RPE 7.5
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
5
10 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 9
4
Chest Fly (Cable)
3
3
3
3
12 reps
10 reps
8 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5
Dip (Bodyweight)
5
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
10 reps
RPE 6
2
Bench Press (Barbell)
2
2
5
10 reps
10 reps
5 reps
RPE 6
RPE 7.5
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
5
10 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 9
4
Chest Fly (Cable)
3
3
3
3
12 reps
10 reps
8 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
5
Dip (Bodyweight)
5
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5
12 reps
8 reps
RPE 7
RPE 9
2
Bent Over Row (Barbell)
4
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Romanian Deadlift (Barbell)
2
5
10 reps
8 reps
RPE 7.5
RPE 9
4
Rear Delt Fly (Machine)
5
15 reps
RPE 7.5
5
Preacher Curl (EZ Bar)
2
2
1
12 reps
8 reps
6 reps
RPE 8
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5
12 reps
8 reps
RPE 7
RPE 9
2
Bent Over Row (Barbell)
4
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Romanian Deadlift (Barbell)
2
5
10 reps
8 reps
RPE 7.5
RPE 9
4
Rear Delt Fly (Machine)
5
15 reps
RPE 7.5
5
Preacher Curl (EZ Bar)
2
2
1
12 reps
8 reps
6 reps
RPE 8
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5
12 reps
8 reps
RPE 7
RPE 9
2
Bent Over Row (Barbell)
4
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Romanian Deadlift (Barbell)
2
5
10 reps
8 reps
RPE 7.5
RPE 9
4
Rear Delt Fly (Machine)
5
15 reps
RPE 7.5
5
Preacher Curl (EZ Bar)
2
2
1
12 reps
8 reps
6 reps
RPE 8
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5
12 reps
8 reps
RPE 7
RPE 9
2
Bent Over Row (Barbell)
4
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Romanian Deadlift (Barbell)
2
5
10 reps
8 reps
RPE 7.5
RPE 9
4
Rear Delt Fly (Machine)
5
15 reps
RPE 7.5
5
Preacher Curl (EZ Bar)
2
2
1
12 reps
8 reps
6 reps
RPE 8
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5
12 reps
8 reps
RPE 7
RPE 9
2
Bent Over Row (Barbell)
4
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Romanian Deadlift (Barbell)
2
5
10 reps
8 reps
RPE 7.5
RPE 9
4
Rear Delt Fly (Machine)
5
15 reps
RPE 7.5
5
Preacher Curl (EZ Bar)
2
2
1
12 reps
8 reps
6 reps
RPE 8
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5
12 reps
8 reps
RPE 7
RPE 9
2
Bent Over Row (Barbell)
4
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Romanian Deadlift (Barbell)
2
5
10 reps
8 reps
RPE 7.5
RPE 9
4
Rear Delt Fly (Machine)
5
15 reps
RPE 7.5
5
Preacher Curl (EZ Bar)
2
2
1
12 reps
8 reps
6 reps
RPE 8
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5
12 reps
8 reps
RPE 7
RPE 9
2
Bent Over Row (Barbell)
4
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Romanian Deadlift (Barbell)
2
5
10 reps
8 reps
RPE 7.5
RPE 9
4
Rear Delt Fly (Machine)
5
15 reps
RPE 7.5
5
Preacher Curl (EZ Bar)
2
2
1
12 reps
8 reps
6 reps
RPE 8
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5
12 reps
8 reps
RPE 7
RPE 9
2
Bent Over Row (Barbell)
4
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Romanian Deadlift (Barbell)
2
5
10 reps
8 reps
RPE 7.5
RPE 9
4
Rear Delt Fly (Machine)
5
15 reps
RPE 7.5
5
Preacher Curl (EZ Bar)
2
2
1
12 reps
8 reps
6 reps
RPE 8
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5
12 reps
8 reps
RPE 7
RPE 9
2
Bent Over Row (Barbell)
4
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Romanian Deadlift (Barbell)
2
5
10 reps
8 reps
RPE 7.5
RPE 9
4
Rear Delt Fly (Machine)
5
15 reps
RPE 7.5
5
Preacher Curl (EZ Bar)
2
2
1
12 reps
8 reps
6 reps
RPE 8
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5
12 reps
8 reps
RPE 7
RPE 9
2
Bent Over Row (Barbell)
4
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Romanian Deadlift (Barbell)
2
5
10 reps
8 reps
RPE 7.5
RPE 9
4
Rear Delt Fly (Machine)
5
15 reps
RPE 7.5
5
Preacher Curl (EZ Bar)
2
2
1
12 reps
8 reps
6 reps
RPE 8
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5
12 reps
8 reps
RPE 7
RPE 9
2
Bent Over Row (Barbell)
4
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Romanian Deadlift (Barbell)
2
5
10 reps
8 reps
RPE 7.5
RPE 9
4
Rear Delt Fly (Machine)
5
15 reps
RPE 7.5
5
Preacher Curl (EZ Bar)
2
2
1
12 reps
8 reps
6 reps
RPE 8
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5
12 reps
8 reps
RPE 7
RPE 9
2
Bent Over Row (Barbell)
4
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Romanian Deadlift (Barbell)
2
5
10 reps
8 reps
RPE 7.5
RPE 9
4
Rear Delt Fly (Machine)
5
15 reps
RPE 7.5
5
Preacher Curl (EZ Bar)
2
2
1
12 reps
8 reps
6 reps
RPE 8
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5
12 reps
8 reps
RPE 7
RPE 9
2
Bent Over Row (Barbell)
4
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Romanian Deadlift (Barbell)
2
5
10 reps
8 reps
RPE 7.5
RPE 9
4
Rear Delt Fly (Machine)
5
15 reps
RPE 7.5
5
Preacher Curl (EZ Bar)
2
2
1
12 reps
8 reps
6 reps
RPE 8
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5
12 reps
8 reps
RPE 7
RPE 9
2
Bent Over Row (Barbell)
4
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Romanian Deadlift (Barbell)
2
5
10 reps
8 reps
RPE 7.5
RPE 9
4
Rear Delt Fly (Machine)
5
15 reps
RPE 7.5
5
Preacher Curl (EZ Bar)
2
2
1
12 reps
8 reps
6 reps
RPE 8
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5
12 reps
8 reps
RPE 7
RPE 9
2
Bent Over Row (Barbell)
4
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Romanian Deadlift (Barbell)
2
5
10 reps
8 reps
RPE 7.5
RPE 9
4
Rear Delt Fly (Machine)
5
15 reps
RPE 7.5
5
Preacher Curl (EZ Bar)
2
2
1
12 reps
8 reps
6 reps
RPE 8
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5
12 reps
8 reps
RPE 7
RPE 9
2
Bent Over Row (Barbell)
4
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Romanian Deadlift (Barbell)
2
5
10 reps
8 reps
RPE 7.5
RPE 9
4
Rear Delt Fly (Machine)
5
15 reps
RPE 7.5
5
Preacher Curl (EZ Bar)
2
2
1
12 reps
8 reps
6 reps
RPE 8
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
5
12 reps
8 reps
RPE 7.5
RPE 9
2
Front Raise
2
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Shoulder Press (Machine)
2
5
15 reps
10 reps
RPE 7.5
RPE 9
4
Lateral Raise (Cable)
2
3
15 reps
10 reps
RPE 7.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
5
12 reps
8 reps
RPE 7.5
RPE 9
2
Front Raise
2
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Shoulder Press (Machine)
2
5
15 reps
10 reps
RPE 7.5
RPE 9
4
Lateral Raise (Cable)
2
3
15 reps
10 reps
RPE 7.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
5
12 reps
8 reps
RPE 7.5
RPE 9
2
Front Raise
2
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Shoulder Press (Machine)
2
5
15 reps
10 reps
RPE 7.5
RPE 9
4
Lateral Raise (Cable)
2
3
15 reps
10 reps
RPE 7.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
5
12 reps
8 reps
RPE 7.5
RPE 9
2
Front Raise
2
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Shoulder Press (Machine)
2
5
15 reps
10 reps
RPE 7.5
RPE 9
4
Lateral Raise (Cable)
2
3
15 reps
10 reps
RPE 7.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
5
12 reps
8 reps
RPE 7.5
RPE 9
2
Front Raise
2
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Shoulder Press (Machine)
2
5
15 reps
10 reps
RPE 7.5
RPE 9
4
Lateral Raise (Cable)
2
3
15 reps
10 reps
RPE 7.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
5
12 reps
8 reps
RPE 7.5
RPE 9
2
Front Raise
2
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Shoulder Press (Machine)
2
5
15 reps
10 reps
RPE 7.5
RPE 9
4
Lateral Raise (Cable)
2
3
15 reps
10 reps
RPE 7.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
5
12 reps
8 reps
RPE 7.5
RPE 9
2
Front Raise
2
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Shoulder Press (Machine)
2
5
15 reps
10 reps
RPE 7.5
RPE 9
4
Lateral Raise (Cable)
2
3
15 reps
10 reps
RPE 7.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
5
12 reps
8 reps
RPE 7.5
RPE 9
2
Front Raise
2
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Shoulder Press (Machine)
2
5
15 reps
10 reps
RPE 7.5
RPE 9
4
Lateral Raise (Cable)
2
3
15 reps
10 reps
RPE 7.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
5
12 reps
8 reps
RPE 7.5
RPE 9
2
Front Raise
2
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Shoulder Press (Machine)
2
5
15 reps
10 reps
RPE 7.5
RPE 9
4
Lateral Raise (Cable)
2
3
15 reps
10 reps
RPE 7.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
5
12 reps
8 reps
RPE 7.5
RPE 9
2
Front Raise
2
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Shoulder Press (Machine)
2
5
15 reps
10 reps
RPE 7.5
RPE 9
4
Lateral Raise (Cable)
2
3
15 reps
10 reps
RPE 7.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
5
12 reps
8 reps
RPE 7.5
RPE 9
2
Front Raise
2
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Shoulder Press (Machine)
2
5
15 reps
10 reps
RPE 7.5
RPE 9
4
Lateral Raise (Cable)
2
3
15 reps
10 reps
RPE 7.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
5
12 reps
8 reps
RPE 7.5
RPE 9
2
Front Raise
2
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Shoulder Press (Machine)
2
5
15 reps
10 reps
RPE 7.5
RPE 9
4
Lateral Raise (Cable)
2
3
15 reps
10 reps
RPE 7.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
5
12 reps
8 reps
RPE 7.5
RPE 9
2
Front Raise
2
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Shoulder Press (Machine)
2
5
15 reps
10 reps
RPE 7.5
RPE 9
4
Lateral Raise (Cable)
2
3
15 reps
10 reps
RPE 7.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
5
12 reps
8 reps
RPE 7.5
RPE 9
2
Front Raise
2
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Shoulder Press (Machine)
2
5
15 reps
10 reps
RPE 7.5
RPE 9
4
Lateral Raise (Cable)
2
3
15 reps
10 reps
RPE 7.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
5
12 reps
8 reps
RPE 7.5
RPE 9
2
Front Raise
2
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Shoulder Press (Machine)
2
5
15 reps
10 reps
RPE 7.5
RPE 9
4
Lateral Raise (Cable)
2
3
15 reps
10 reps
RPE 7.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
5
12 reps
8 reps
RPE 7.5
RPE 9
2
Front Raise
2
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Shoulder Press (Machine)
2
5
15 reps
10 reps
RPE 7.5
RPE 9
4
Lateral Raise (Cable)
2
3
15 reps
10 reps
RPE 7.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5
12 reps
8 reps
RPE 7.5
RPE 9
2
Single Leg Romanian Deadlift
2
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Leg Press (45 Degrees)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
4
Hip Thrust (Machine)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
5
Seated Calf Raise
5
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5
12 reps
8 reps
RPE 7.5
RPE 9
2
Single Leg Romanian Deadlift
2
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Leg Press (45 Degrees)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
4
Hip Thrust (Machine)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
5
Seated Calf Raise
5
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5
12 reps
8 reps
RPE 7.5
RPE 9
2
Single Leg Romanian Deadlift
2
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Leg Press (45 Degrees)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
4
Hip Thrust (Machine)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
5
Seated Calf Raise
5
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5
12 reps
8 reps
RPE 7.5
RPE 9
2
Single Leg Romanian Deadlift
2
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Leg Press (45 Degrees)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
4
Hip Thrust (Machine)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
5
Seated Calf Raise
5
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5
12 reps
8 reps
RPE 7.5
RPE 9
2
Single Leg Romanian Deadlift
2
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Leg Press (45 Degrees)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
4
Hip Thrust (Machine)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
5
Seated Calf Raise
5
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5
12 reps
8 reps
RPE 7.5
RPE 9
2
Single Leg Romanian Deadlift
2
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Leg Press (45 Degrees)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
4
Hip Thrust (Machine)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
5
Seated Calf Raise
5
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5
12 reps
8 reps
RPE 7.5
RPE 9
2
Single Leg Romanian Deadlift
2
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Leg Press (45 Degrees)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
4
Hip Thrust (Machine)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
5
Seated Calf Raise
5
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5
12 reps
8 reps
RPE 7.5
RPE 9
2
Single Leg Romanian Deadlift
2
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Leg Press (45 Degrees)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
4
Hip Thrust (Machine)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
5
Seated Calf Raise
5
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5
12 reps
8 reps
RPE 7.5
RPE 9
2
Single Leg Romanian Deadlift
2
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Leg Press (45 Degrees)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
4
Hip Thrust (Machine)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
5
Seated Calf Raise
5
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5
12 reps
8 reps
RPE 7.5
RPE 9
2
Single Leg Romanian Deadlift
2
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Leg Press (45 Degrees)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
4
Hip Thrust (Machine)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
5
Seated Calf Raise
5
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5
12 reps
8 reps
RPE 7.5
RPE 9
2
Single Leg Romanian Deadlift
2
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Leg Press (45 Degrees)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
4
Hip Thrust (Machine)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
5
Seated Calf Raise
5
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5
12 reps
8 reps
RPE 7.5
RPE 9
2
Single Leg Romanian Deadlift
2
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Leg Press (45 Degrees)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
4
Hip Thrust (Machine)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
5
Seated Calf Raise
5
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5
12 reps
8 reps
RPE 7.5
RPE 9
2
Single Leg Romanian Deadlift
2
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Leg Press (45 Degrees)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
4
Hip Thrust (Machine)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
5
Seated Calf Raise
5
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5
12 reps
8 reps
RPE 7.5
RPE 9
2
Single Leg Romanian Deadlift
2
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Leg Press (45 Degrees)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
4
Hip Thrust (Machine)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
5
Seated Calf Raise
5
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5
12 reps
8 reps
RPE 7.5
RPE 9
2
Single Leg Romanian Deadlift
2
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Leg Press (45 Degrees)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
4
Hip Thrust (Machine)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
5
Seated Calf Raise
5
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5
12 reps
8 reps
RPE 7.5
RPE 9
2
Single Leg Romanian Deadlift
2
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Leg Press (45 Degrees)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
4
Hip Thrust (Machine)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
5
Seated Calf Raise
5
15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
2
Tricep Pushdown (Cable)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Bicep Curl (EZ Bar)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
4
Hammer Curl (Dumbbell)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
5
Face Away Cable Curl
5
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
2
Tricep Pushdown (Cable)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Bicep Curl (EZ Bar)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
4
Hammer Curl (Dumbbell)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
5
Face Away Cable Curl
5
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
2
Tricep Pushdown (Cable)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Bicep Curl (EZ Bar)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
4
Hammer Curl (Dumbbell)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
5
Face Away Cable Curl
5
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
2
Tricep Pushdown (Cable)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Bicep Curl (EZ Bar)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
4
Hammer Curl (Dumbbell)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
5
Face Away Cable Curl
5
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
2
Tricep Pushdown (Cable)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Bicep Curl (EZ Bar)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
4
Hammer Curl (Dumbbell)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
5
Face Away Cable Curl
5
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
2
Tricep Pushdown (Cable)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Bicep Curl (EZ Bar)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
4
Hammer Curl (Dumbbell)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
5
Face Away Cable Curl
5
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
2
Tricep Pushdown (Cable)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Bicep Curl (EZ Bar)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
4
Hammer Curl (Dumbbell)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
5
Face Away Cable Curl
5
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
2
Tricep Pushdown (Cable)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Bicep Curl (EZ Bar)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
4
Hammer Curl (Dumbbell)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
5
Face Away Cable Curl
5
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
2
Tricep Pushdown (Cable)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Bicep Curl (EZ Bar)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
4
Hammer Curl (Dumbbell)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
5
Face Away Cable Curl
5
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
2
Tricep Pushdown (Cable)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Bicep Curl (EZ Bar)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
4
Hammer Curl (Dumbbell)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
5
Face Away Cable Curl
5
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
2
Tricep Pushdown (Cable)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Bicep Curl (EZ Bar)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
4
Hammer Curl (Dumbbell)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
5
Face Away Cable Curl
5
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
2
Tricep Pushdown (Cable)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Bicep Curl (EZ Bar)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
4
Hammer Curl (Dumbbell)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
5
Face Away Cable Curl
5
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
2
Tricep Pushdown (Cable)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Bicep Curl (EZ Bar)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
4
Hammer Curl (Dumbbell)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
5
Face Away Cable Curl
5
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
2
Tricep Pushdown (Cable)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Bicep Curl (EZ Bar)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
4
Hammer Curl (Dumbbell)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
5
Face Away Cable Curl
5
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
2
Tricep Pushdown (Cable)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Bicep Curl (EZ Bar)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
4
Hammer Curl (Dumbbell)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
5
Face Away Cable Curl
5
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
2
Tricep Pushdown (Cable)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
3
Bicep Curl (EZ Bar)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
4
Hammer Curl (Dumbbell)
2
5
12 reps
8 reps
RPE 7.5
RPE 9
5
Face Away Cable Curl
5
12 reps
RPE 8
Week 1
1 / 16 Weeks
Day 1
1
Pec Fly (Dumbbell)
2 Sets
10 Reps
@6
2
Bench Press (Barbell)
2 Sets
2 Sets
5 Sets
10 Reps
10 Reps
5 Reps
@6
@7.5
@9
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
5 Sets
10 Reps
10 Reps
8 Reps
@6
@7.5
@9
4
Chest Fly (Cable)
3 Sets
3 Sets
3 Sets
3 Sets
12 Reps
10 Reps
8 Reps
15 Reps
@8.5
@8.5
@8.5
@8.5
5
Dip (Bodyweight)
5 Sets
10 Reps
@9
Day 2
1
Lat Pulldown
2 Sets
5 Sets
12 Reps
8 Reps
@7
@9
2
Bent Over Row (Barbell)
4 Sets
5 Sets
12 Reps
8 Reps
@7.5
@9
3
Romanian Deadlift (Barbell)
2 Sets
5 Sets
10 Reps
8 Reps
@7.5
@9
4
Rear Delt Fly (Machine)
5 Sets
15 Reps
@7.5
5
Preacher Curl (EZ Bar)
2 Sets
2 Sets
1 Set
12 Reps
8 Reps
6 Reps
@8
@9.5
@10
Day 3
1
Overhead Press (Machine)
4 Sets
5 Sets
12 Reps
8 Reps
@7.5
@9
2
Front Raise
2 Sets
5 Sets
12 Reps
8 Reps
@7.5
@9
3
Shoulder Press (Machine)
2 Sets
5 Sets
15 Reps
10 Reps
@7.5
@9
4
Lateral Raise (Cable)
2 Sets
3 Sets
15 Reps
10 Reps
@7.5
@9
Day 4
1
Squat (Smith Machine)
4 Sets
5 Sets
12 Reps
8 Reps
@7.5
@9
2
Single Leg Romanian Deadlift
2 Sets
5 Sets
12 Reps
8 Reps
@7.5
@9
3
Leg Press (45 Degrees)
2 Sets
5 Sets
12 Reps
8 Reps
@7.5
@9
4
Hip Thrust (Machine)
2 Sets
5 Sets
12 Reps
8 Reps
@7.5
@9
5
Seated Calf Raise
5 Sets
15 Reps
@7.5
Day 5
1
Skull Crusher (Barbell)
2 Sets
5 Sets
12 Reps
8 Reps
@7.5
@9
2
Tricep Pushdown (Cable)
2 Sets
5 Sets
12 Reps
8 Reps
@7.5
@9
3
Bicep Curl (EZ Bar)
2 Sets
5 Sets
12 Reps
8 Reps
@7.5
@9
4
Hammer Curl (Dumbbell)
2 Sets
5 Sets
12 Reps
8 Reps
@7.5
@9
5
Face Away Cable Curl
5 Sets
12 Reps
@8