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MEGAFAUNA: AUROCHS (Base)

by IRON DRUID

Program Description

Strong Like Aurochs!! 5x5 and 3x10 Squat Waves, Bullmastiff Pressing AMRAP progressions. Classical body building with focus on the hips and back. Part 1 of the Megafauna cycle, volume and base building for 3 waves over 9 weeks.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 13, 2024 09:29
  • Last Edited
    Jun 18, 2025 08:42

Summary

Unleash your inner strength with the MEGAFAUNA: AUROCHS (Base) program, a comprehensive 9-week journey designed for dedicated lifters. Committing just 4 days a week, you'll tackle a variety of compound and isolation movements, including barbell squats, deadlifts, and bench presses, to build muscle and enhance overall power. This program is tailored to challenge your limits, focusing on key muscle groups while integrating progressive overload to ensure continuous growth. Equip yourself with the tools for success and transform your physique with every rep!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Sumo Deadlift (Barbell)
5
6 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Back Extension (Weighted)
3
12 reps
RPE 8
6
Reverse Lunge (Bodyweight)
3
12 reps
RPE 8
7
Ab Wheel
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
73%
2
Sumo Deadlift (Barbell)
5
7 reps
RPE 8
3
Seated Row (Cable)
3
14 reps
RPE 8
4
Lat Pulldown
3
14 reps
RPE 8
5
Back Extension (Weighted)
3
14 reps
RPE 8
6
Reverse Lunge (Bodyweight)
3
14 reps
RPE 8
7
Ab Wheel
3
14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Sumo Deadlift (Barbell)
5
8 reps
RPE 8
3
Seated Row (Cable)
3
16 reps
RPE 8
4
Lat Pulldown
3
16 reps
RPE 8
5
Back Extension (Weighted)
3
16 reps
RPE 8
6
Reverse Lunge (Bodyweight)
3
16 reps
RPE 8
7
Ab Wheel
3
16 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
73%
2
Sumo Deadlift (Barbell)
4
6 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
5
Back Extension (Weighted)
4
10 reps
RPE 8
6
Reverse Lunge (Bodyweight)
4
10 reps
RPE 8
7
Ab Wheel
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Sumo Deadlift (Barbell)
4
7 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Back Extension (Weighted)
4
12 reps
RPE 8
6
Reverse Lunge (Bodyweight)
4
12 reps
RPE 8
7
Ab Wheel
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
78%
2
Sumo Deadlift (Barbell)
4
8 reps
RPE 8
3
Seated Row (Cable)
4
14 reps
RPE 8
4
Lat Pulldown
4
14 reps
RPE 8
5
Back Extension (Weighted)
4
14 reps
RPE 8
6
Reverse Lunge (Bodyweight)
4
14 reps
RPE 8
7
Ab Wheel
4
14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Sumo Deadlift (Barbell)
3
6 reps
RPE 8
3
Seated Row (Cable)
5
8 reps
RPE 8
4
Lat Pulldown
5
8 reps
RPE 8
5
Back Extension (Weighted)
5
8 reps
RPE 8
6
Reverse Lunge (Bodyweight)
5
8 reps
RPE 8
7
Ab Wheel
5
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
78%
2
Sumo Deadlift (Barbell)
3
7 reps
RPE 8
3
Seated Row (Cable)
5
10 reps
RPE 8
4
Lat Pulldown
5
10 reps
RPE 8
5
Back Extension (Weighted)
5
10 reps
RPE 8
6
Reverse Lunge (Bodyweight)
5
10 reps
RPE 8
7
Ab Wheel
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Sumo Deadlift (Barbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
5
12 reps
RPE 8
4
Lat Pulldown
5
12 reps
RPE 8
5
Back Extension (Weighted)
5
12 reps
RPE 8
6
Reverse Lunge (Bodyweight)
5
12 reps
RPE 8
7
Ab Wheel
5
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
70%
2
Bench Press (Barbell)
1
AMRAP
70%
3
Standing Behind Neck Shoulder Press (Barbell)
5
6 reps
RPE 8
4
Skull Crusher
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
7
Front Raise
3
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Farmer's Walk (Weighted)
4
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
70%
2
Bench Press (Barbell)
1
AMRAP
70%
3
Standing Behind Neck Shoulder Press (Barbell)
5
7 reps
RPE 8
4
Skull Crusher
3
14 reps
RPE 8
5
Incline Curl (Dumbbell)
3
14 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
14 reps
RPE 8
7
Front Raise
3
14 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
1
14 reps
4 reps
RPE 8
RPE 8
9
Farmer's Walk (Weighted)
4
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
70%
2
Bench Press (Barbell)
1
AMRAP
70%
3
Standing Behind Neck Shoulder Press (Barbell)
5
8 reps
RPE 8
4
Skull Crusher
3
16 reps
RPE 8
5
Incline Curl (Dumbbell)
3
16 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
16 reps
RPE 8
7
Front Raise
3
16 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
16 reps
RPE 8
9
Farmer's Walk (Weighted)
4
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
75%
2
Bench Press (Barbell)
1
AMRAP
75%
3
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 8
4
Skull Crusher
4
10 reps
RPE 8
5
Incline Curl (Dumbbell)
4
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
7
Front Raise
4
10 reps
RPE 8
8
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
9
Farmer's Walk (Weighted)
4
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
75%
2
Bench Press (Barbell)
1
AMRAP
75%
3
Standing Behind Neck Shoulder Press (Barbell)
4
7 reps
RPE 8
4
Skull Crusher
4
12 reps
RPE 8
5
Incline Curl (Dumbbell)
4
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
7
Front Raise
4
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
9
Farmer's Walk (Weighted)
4
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
75%
2
Bench Press (Barbell)
1
AMRAP
75%
3
Standing Behind Neck Shoulder Press (Barbell)
4
8 reps
RPE 8
4
Skull Crusher
4
14 reps
RPE 8
5
Incline Curl (Dumbbell)
4
14 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
14 reps
RPE 8
7
Front Raise
4
14 reps
RPE 8
8
Lateral Raise (Dumbbell)
4
14 reps
RPE 8
9
Farmer's Walk (Weighted)
4
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
80%
2
Bench Press (Barbell)
1
AMRAP
80%
3
Standing Behind Neck Shoulder Press (Barbell)
3
6 reps
RPE 8
4
Skull Crusher
5
8 reps
RPE 8
5
Incline Curl (Dumbbell)
5
8 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
5
8 reps
RPE 8
7
Front Raise
5
8 reps
RPE 8
8
Lateral Raise (Dumbbell)
5
8 reps
RPE 8
9
Farmer's Walk (Weighted)
4
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
80%
2
Bench Press (Barbell)
1
AMRAP
80%
3
Standing Behind Neck Shoulder Press (Barbell)
3
7 reps
RPE 8
4
Skull Crusher
5
10 reps
RPE 8
5
Incline Curl (Dumbbell)
5
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
5
10 reps
RPE 8
7
Front Raise
5
10 reps
RPE 8
8
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
9
Farmer's Walk (Weighted)
4
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
80%
2
Bench Press (Barbell)
1
AMRAP
80%
3
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 8
4
Skull Crusher
5
12 reps
RPE 8
5
Incline Curl (Dumbbell)
5
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
5
12 reps
RPE 8
7
Front Raise
5
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
5
12 reps
RPE 8
9
Farmer's Walk (Weighted)
4
2 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
58%
2
Stiff Leg Deadlift
5
6 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Back Extension (Weighted)
3
12 reps
RPE 8
6
Reverse Lunge (Bodyweight)
3
12 reps
RPE 8
7
Ab Wheel
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
60%
2
Stiff Leg Deadlift
5
7 reps
RPE 8
3
Seated Row (Cable)
3
14 reps
RPE 8
4
Lat Pulldown
3
14 reps
RPE 8
5
Back Extension (Weighted)
3
14 reps
RPE 8
6
Reverse Lunge (Bodyweight)
3
14 reps
RPE 8
7
Ab Wheel
3
14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
63%
2
Stiff Leg Deadlift
5
8 reps
RPE 8
3
Seated Row (Cable)
3
16 reps
RPE 8
4
Lat Pulldown
3
16 reps
RPE 8
5
Back Extension (Weighted)
3
16 reps
RPE 8
6
Reverse Lunge (Bodyweight)
3
16 reps
RPE 8
7
Ab Wheel
3
16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
60%
2
Stiff Leg Deadlift
4
6 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
5
Back Extension (Weighted)
4
10 reps
RPE 8
6
Reverse Lunge (Bodyweight)
4
10 reps
RPE 8
7
Ab Wheel
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
63%
2
Stiff Leg Deadlift
4
7 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Back Extension (Weighted)
4
12 reps
RPE 8
6
Reverse Lunge (Bodyweight)
4
12 reps
RPE 8
7
Ab Wheel
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
65%
2
Stiff Leg Deadlift
4
8 reps
RPE 8
3
Seated Row (Cable)
4
14 reps
RPE 8
4
Lat Pulldown
4
14 reps
RPE 8
5
Back Extension (Weighted)
4
14 reps
RPE 8
6
Reverse Lunge (Bodyweight)
4
14 reps
RPE 8
7
Ab Wheel
4
14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
63%
2
Stiff Leg Deadlift
3
6 reps
RPE 8
3
Seated Row (Cable)
5
8 reps
RPE 8
4
Lat Pulldown
5
8 reps
RPE 8
5
Back Extension (Weighted)
5
8 reps
RPE 8
6
Reverse Lunge (Bodyweight)
5
8 reps
RPE 8
7
Ab Wheel
5
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
65%
2
Stiff Leg Deadlift
3
7 reps
RPE 8
3
Seated Row (Cable)
5
10 reps
RPE 8
4
Lat Pulldown
5
10 reps
RPE 8
5
Back Extension (Weighted)
5
10 reps
RPE 8
6
Reverse Lunge (Bodyweight)
5
10 reps
RPE 8
7
Ab Wheel
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
68%
2
Stiff Leg Deadlift
3
8 reps
RPE 8
3
Seated Row (Cable)
5
12 reps
RPE 8
4
Lat Pulldown
5
12 reps
RPE 8
5
Back Extension (Weighted)
5
12 reps
RPE 8
6
Reverse Lunge (Bodyweight)
5
12 reps
RPE 8
7
Ab Wheel
5
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
70%
2
Overhead Press (Barbell)
1
AMRAP
70%
3
Incline Bench Press (Dumbbell)
5
6 reps
RPE 8
4
Skull Crusher
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
7
Front Raise
3
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Farmer's Walk (Weighted)
4
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
70%
2
Overhead Press (Barbell)
1
AMRAP
70%
3
Incline Bench Press (Dumbbell)
5
7 reps
RPE 8
4
Skull Crusher
3
14 reps
RPE 8
5
Incline Curl (Dumbbell)
3
14 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
14 reps
RPE 8
7
Front Raise
3
14 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
14 reps
RPE 8
9
Farmer's Walk (Weighted)
4
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
70%
2
Overhead Press (Barbell)
1
AMRAP
70%
3
Incline Bench Press (Dumbbell)
5
8 reps
RPE 8
4
Skull Crusher
3
16 reps
RPE 8
5
Incline Curl (Dumbbell)
3
16 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
16 reps
RPE 8
7
Front Raise
3
16 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
16 reps
RPE 8
9
Farmer's Walk (Weighted)
4
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
75%
2
Overhead Press (Barbell)
1
AMRAP
75%
3
Incline Bench Press (Dumbbell)
4
6 reps
RPE 8
4
Skull Crusher
4
10 reps
RPE 8
5
Incline Curl (Dumbbell)
4
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
7
Front Raise
4
10 reps
RPE 8
8
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
9
Farmer's Walk (Weighted)
4
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
75%
2
Overhead Press (Barbell)
1
AMRAP
75%
3
Incline Bench Press (Dumbbell)
4
7 reps
RPE 8
4
Skull Crusher
4
12 reps
RPE 8
5
Incline Curl (Dumbbell)
4
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
7
Front Raise
4
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
9
Farmer's Walk (Weighted)
4
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
75%
2
Overhead Press (Barbell)
1
AMRAP
75%
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Skull Crusher
4
14 reps
RPE 8
5
Incline Curl (Dumbbell)
4
14 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
14 reps
RPE 8
7
Front Raise
4
14 reps
RPE 8
8
Lateral Raise (Dumbbell)
4
14 reps
RPE 8
9
Farmer's Walk (Weighted)
4
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
4 reps
80%
2
Overhead Press (Barbell)
1
AMRAP
80%
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
4
Skull Crusher
5
8 reps
RPE 8
5
Incline Curl (Dumbbell)
5
8 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
5
8 reps
RPE 8
7
Front Raise
5
8 reps
RPE 8
8
Lateral Raise (Dumbbell)
5
8 reps
RPE 8
9
Farmer's Walk (Weighted)
4
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
4 reps
80%
2
Overhead Press (Barbell)
1
AMRAP
80%
3
Incline Bench Press (Dumbbell)
3
7 reps
RPE 8
4
Skull Crusher
5
10 reps
RPE 8
5
Incline Curl (Dumbbell)
5
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
5
10 reps
RPE 8
7
Front Raise
5
10 reps
RPE 8
8
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
9
Farmer's Walk (Weighted)
4
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
4 reps
80%
2
Overhead Press (Barbell)
1
AMRAP
80%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Skull Crusher
5
12 reps
RPE 8
5
Incline Curl (Dumbbell)
5
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
5
12 reps
RPE 8
7
Front Raise
5
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
5
12 reps
RPE 8
9
Farmer's Walk (Weighted)
4
2 reps
RPE 8
Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
70%
2
Sumo Deadlift (Barbell)
5 Sets
6 Reps
@8
3
Seated Row (Cable)
3 Sets
12 Reps
@8
4
Lat Pulldown
3 Sets
12 Reps
@8
5
Back Extension (Weighted)
3 Sets
12 Reps
@8
6
Reverse Lunge (Bodyweight)
3 Sets
12 Reps
@8
7
Ab Wheel
3 Sets
12 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
70%
2
Bench Press (Barbell)
1 Set
AMRAP
70%
3
Standing Behind Neck Shoulder Press (Barbell)
5 Sets
6 Reps
@8
4
Skull Crusher
3 Sets
12 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
7
Front Raise
3 Sets
12 Reps
@8
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
9
Farmer's Walk (Weighted)
4 Sets
2 Reps
@8
Day 4
1
Overhead Press (Barbell)
3 Sets
6 Reps
70%
2
Overhead Press (Barbell)
1 Set
AMRAP
70%
3
Incline Bench Press (Dumbbell)
5 Sets
6 Reps
@8
4
Skull Crusher
3 Sets
12 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
7
Front Raise
3 Sets
12 Reps
@8
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
9
Farmer's Walk (Weighted)
4 Sets
2 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
58%
2
Stiff Leg Deadlift
5 Sets
6 Reps
@8
3
Seated Row (Cable)
3 Sets
12 Reps
@8
4
Lat Pulldown
3 Sets
12 Reps
@8
5
Back Extension (Weighted)
3 Sets
12 Reps
@8
6
Reverse Lunge (Bodyweight)
3 Sets
12 Reps
@8
7
Ab Wheel
3 Sets
12 Reps
@8