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optimal sigma 67

by Heitor Cruz

Program Description

science based

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    10 minutes
  • Created
    Oct 19, 2025 09:49
  • Last Edited
    Oct 24, 2025 10:17

Summary

Embark on an 8-week journey with the Optimal Sigma 67 program, designed for those ready to elevate their strength training. Committing just 4 days a week, you’ll engage in a balanced mix of barbell, machine, and dumbbell exercises that target all major muscle groups, ensuring comprehensive development. Each workout is structured to maximize intensity and volume, pushing your limits with exercises like the Low Bar Squat and Tempo Bench Press. Perfect for at-home training, this program will help you build muscle, enhance endurance, and achieve your fitness goals with confidence.
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.4%
Front Delts
12.3%
Hamstrings
10.6%
Glutes
10.2%
Quadriceps
9.2%
Chest
8.5%
Middle Delts
6.3%
Upper Back
5.6%
Lower Back
4.9%
Lats
4.2%
Biceps
4.2%
Adductors
3.9%
Abductors
2.1%
Abs
1.8%
Rear Delts
1.8%
Forearms
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
+5 lbs
2
Belt Squat
2
AMRAP
+10 lbs
3
Hyperextension
2
1
AMRAP
AMRAP
+5 lbs
+1 lbs
4
Hip Abductor (Machine)
1
1
1
AMRAP
AMRAP
AMRAP
+5 lbs
+2.5 lbs
+1 lbs
5
Hamstring Curl
2
AMRAP
+2.5 lbs
6
Leg Extension
2
AMRAP
+5 lbs
7
Tempo Bench Press
2
AMRAP
+5 lbs
8
Tricep Extension (Cable)
3
AMRAP
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
+5 lbs
2
Belt Squat
2
AMRAP
+10 lbs
3
Hyperextension
2
1
AMRAP
AMRAP
+5 lbs
+1 lbs
4
Hip Abductor (Machine)
1
1
1
AMRAP
AMRAP
AMRAP
+5 lbs
+2.5 lbs
+1 lbs
5
Hamstring Curl
2
AMRAP
+2.5 lbs
6
Leg Extension
2
AMRAP
+5 lbs
7
Tempo Bench Press
2
AMRAP
+5 lbs
8
Tricep Extension (Cable)
3
AMRAP
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
+5 lbs
2
Belt Squat
2
AMRAP
+10 lbs
3
Hyperextension
2
1
AMRAP
AMRAP
+5 lbs
+1 lbs
4
Hip Abductor (Machine)
1
1
1
AMRAP
AMRAP
AMRAP
+5 lbs
+2.5 lbs
+1 lbs
5
Hamstring Curl
2
AMRAP
+2.5 lbs
6
Leg Extension
2
AMRAP
+5 lbs
7
Tempo Bench Press
2
AMRAP
+5 lbs
8
Tricep Extension (Cable)
3
AMRAP
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
+5 lbs
2
Belt Squat
2
AMRAP
+10 lbs
3
Hyperextension
2
1
AMRAP
AMRAP
+5 lbs
+1 lbs
4
Hip Abductor (Machine)
1
1
1
AMRAP
AMRAP
AMRAP
+5 lbs
+2.5 lbs
+1 lbs
5
Hamstring Curl
2
AMRAP
+2.5 lbs
6
Leg Extension
2
AMRAP
+5 lbs
7
Tempo Bench Press
2
AMRAP
+5 lbs
8
Tricep Extension (Cable)
3
AMRAP
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
+5 lbs
2
Belt Squat
2
AMRAP
+10 lbs
3
Hyperextension
2
1
AMRAP
AMRAP
+5 lbs
+1 lbs
4
Hip Abductor (Machine)
1
1
1
AMRAP
AMRAP
AMRAP
+5 lbs
+2.5 lbs
+1 lbs
5
Hamstring Curl
2
AMRAP
+2.5 lbs
6
Leg Extension
2
AMRAP
+5 lbs
7
Tempo Bench Press
2
AMRAP
+5 lbs
8
Tricep Extension (Cable)
3
AMRAP
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
+5 lbs
2
Belt Squat
2
AMRAP
+10 lbs
3
Hyperextension
2
1
AMRAP
AMRAP
+5 lbs
+1 lbs
4
Hip Abductor (Machine)
1
1
1
AMRAP
AMRAP
AMRAP
+5 lbs
+2.5 lbs
+1 lbs
5
Hamstring Curl
2
AMRAP
+2.5 lbs
6
Leg Extension
2
AMRAP
+5 lbs
7
Tempo Bench Press
2
AMRAP
+5 lbs
8
Tricep Extension (Cable)
3
AMRAP
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
+5 lbs
2
Belt Squat
2
AMRAP
+10 lbs
3
Hyperextension
2
1
AMRAP
AMRAP
+5 lbs
+1 lbs
4
Hip Abductor (Machine)
1
1
1
AMRAP
AMRAP
AMRAP
+5 lbs
+2.5 lbs
+1 lbs
5
Hamstring Curl
2
AMRAP
+2.5 lbs
6
Leg Extension
2
AMRAP
+5 lbs
7
Tempo Bench Press
2
AMRAP
+5 lbs
8
Tricep Extension (Cable)
3
AMRAP
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
+5 lbs
2
Belt Squat
2
AMRAP
+10 lbs
3
Hyperextension
2
1
AMRAP
AMRAP
+5 lbs
+1 lbs
4
Hip Abductor (Machine)
1
1
1
AMRAP
AMRAP
AMRAP
+5 lbs
+2.5 lbs
+1 lbs
5
Hamstring Curl
2
AMRAP
+2.5 lbs
6
Leg Extension
2
AMRAP
+5 lbs
7
Tempo Bench Press
2
AMRAP
+5 lbs
8
Tricep Extension (Cable)
3
AMRAP
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
+5 lbs
+1 lbs
2
Larsen Press (Barbell)
1
1
5 reps
5 reps
+5 lbs
+1 lbs
3
Shoulder Press (Machine)
2
AMRAP
+2.5 lbs
4
Incline Chest Press (Machine)
2
AMRAP
+2.5 lbs
5
Lateral Raise (Machine)
3
AMRAP
+2.5 lbs
6
T-Bar Row
2
AMRAP
+2.5 lbs
7
Kelso Shrug
2
AMRAP
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
+5 lbs
+1 lbs
2
Larsen Press (Barbell)
1
1
5 reps
5 reps
+5 lbs
+1 lbs
3
Shoulder Press (Machine)
2
AMRAP
+2.5 lbs
4
Incline Chest Press (Machine)
2
AMRAP
+2.5 lbs
5
Lateral Raise (Machine)
3
AMRAP
+2.5 lbs
6
T-Bar Row
2
AMRAP
+2.5 lbs
7
Kelso Shrug
2
AMRAP
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
+5 lbs
+1 lbs
2
Larsen Press (Barbell)
1
1
5 reps
5 reps
+5 lbs
+1 lbs
3
Shoulder Press (Machine)
2
AMRAP
+2.5 lbs
4
Incline Chest Press (Machine)
2
AMRAP
+2.5 lbs
5
Lateral Raise (Machine)
3
AMRAP
+2.5 lbs
6
T-Bar Row
2
AMRAP
+2.5 lbs
7
Kelso Shrug
2
AMRAP
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
+5 lbs
+1 lbs
2
Larsen Press (Barbell)
1
1
5 reps
5 reps
+5 lbs
+1 lbs
3
Shoulder Press (Machine)
2
AMRAP
+2.5 lbs
4
Incline Chest Press (Machine)
2
AMRAP
+2.5 lbs
5
Lateral Raise (Machine)
3
AMRAP
+2.5 lbs
6
T-Bar Row
2
AMRAP
+2.5 lbs
7
Kelso Shrug
2
AMRAP
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
+5 lbs
+1 lbs
2
Larsen Press (Barbell)
1
1
5 reps
5 reps
+5 lbs
+1 lbs
3
Shoulder Press (Machine)
2
AMRAP
+2.5 lbs
4
Incline Chest Press (Machine)
2
AMRAP
+2.5 lbs
5
Lateral Raise (Machine)
3
AMRAP
+2.5 lbs
6
T-Bar Row
2
AMRAP
+2.5 lbs
7
Kelso Shrug
2
AMRAP
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
+5 lbs
+1 lbs
2
Larsen Press (Barbell)
1
1
5 reps
5 reps
+5 lbs
+1 lbs
3
Shoulder Press (Machine)
2
AMRAP
+2.5 lbs
4
Incline Chest Press (Machine)
2
AMRAP
+2.5 lbs
5
Lateral Raise (Machine)
3
AMRAP
+2.5 lbs
6
T-Bar Row
2
AMRAP
+2.5 lbs
7
Kelso Shrug
2
AMRAP
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
+5 lbs
+1 lbs
2
Larsen Press (Barbell)
1
1
5 reps
5 reps
+5 lbs
+1 lbs
3
Shoulder Press (Machine)
2
AMRAP
+2.5 lbs
4
Incline Chest Press (Machine)
2
AMRAP
+2.5 lbs
5
Lateral Raise (Machine)
3
AMRAP
+2.5 lbs
6
T-Bar Row
2
AMRAP
+2.5 lbs
7
Kelso Shrug
2
AMRAP
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
+5 lbs
+1 lbs
2
Larsen Press (Barbell)
1
1
5 reps
5 reps
+5 lbs
+1 lbs
3
Shoulder Press (Machine)
2
AMRAP
+2.5 lbs
4
Incline Chest Press (Machine)
2
AMRAP
+2.5 lbs
5
Lateral Raise (Machine)
3
AMRAP
+2.5 lbs
6
T-Bar Row
2
AMRAP
+2.5 lbs
7
Kelso Shrug
2
AMRAP
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
AMRAP
+5 lbs
2
Single Arm Iso Row
2
AMRAP
+1 lbs
3
Lat Pulldown
2
AMRAP
+2.5 lbs
4
Preacher Curl (Barbell)
3
AMRAP
+2.5 lbs
5
Lateral Raise (Machine)
2
AMRAP
+2.5 lbs
6
Incline Chest Fly (Dumbbell)
2
AMRAP
+2.5 lbs
7
Shoulder Press (Machine)
2
AMRAP
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
AMRAP
+5 lbs
2
Single Arm Iso Row
2
AMRAP
+1 lbs
3
Lat Pulldown
2
AMRAP
+2.5 lbs
4
Preacher Curl (Barbell)
3
AMRAP
+2.5 lbs
5
Lateral Raise (Machine)
2
AMRAP
+2.5 lbs
6
Incline Chest Fly (Dumbbell)
2
AMRAP
+2.5 lbs
7
Shoulder Press (Machine)
2
AMRAP
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
AMRAP
+5 lbs
2
Single Arm Iso Row
2
AMRAP
+1 lbs
3
Lat Pulldown
2
AMRAP
+2.5 lbs
4
Preacher Curl (Barbell)
3
AMRAP
+2.5 lbs
5
Lateral Raise (Machine)
2
AMRAP
+2.5 lbs
6
Incline Chest Fly (Dumbbell)
2
AMRAP
+2.5 lbs
7
Shoulder Press (Machine)
2
AMRAP
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
AMRAP
+5 lbs
2
Single Arm Iso Row
2
AMRAP
+1 lbs
3
Lat Pulldown
2
AMRAP
+2.5 lbs
4
Preacher Curl (Barbell)
3
AMRAP
+2.5 lbs
5
Lateral Raise (Machine)
2
AMRAP
+2.5 lbs
6
Incline Chest Fly (Dumbbell)
2
AMRAP
+2.5 lbs
7
Shoulder Press (Machine)
2
AMRAP
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
AMRAP
+5 lbs
2
Single Arm Iso Row
2
AMRAP
+1 lbs
3
Lat Pulldown
2
AMRAP
+2.5 lbs
4
Preacher Curl (Barbell)
3
AMRAP
+2.5 lbs
5
Lateral Raise (Machine)
2
AMRAP
+2.5 lbs
6
Incline Chest Fly (Dumbbell)
2
AMRAP
+2.5 lbs
7
Shoulder Press (Machine)
2
AMRAP
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
AMRAP
+5 lbs
2
Single Arm Iso Row
2
AMRAP
+1 lbs
3
Lat Pulldown
2
AMRAP
+2.5 lbs
4
Preacher Curl (Barbell)
3
AMRAP
+2.5 lbs
5
Lateral Raise (Machine)
2
AMRAP
+2.5 lbs
6
Incline Chest Fly (Dumbbell)
2
AMRAP
+2.5 lbs
7
Shoulder Press (Machine)
2
AMRAP
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
AMRAP
+5 lbs
2
Single Arm Iso Row
2
AMRAP
+1 lbs
3
Lat Pulldown
2
AMRAP
+2.5 lbs
4
Preacher Curl (Barbell)
3
AMRAP
+2.5 lbs
5
Lateral Raise (Machine)
2
AMRAP
+2.5 lbs
6
Incline Chest Fly (Dumbbell)
2
AMRAP
+2.5 lbs
7
Shoulder Press (Machine)
2
AMRAP
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
AMRAP
+5 lbs
2
Single Arm Iso Row
2
AMRAP
+1 lbs
3
Lat Pulldown
2
AMRAP
+2.5 lbs
4
Preacher Curl (Barbell)
3
AMRAP
+2.5 lbs
5
Lateral Raise (Machine)
2
AMRAP
+2.5 lbs
6
Incline Chest Fly (Dumbbell)
2
AMRAP
+2.5 lbs
7
Shoulder Press (Machine)
2
AMRAP
+2.5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
2
AMRAP
+5 lbs
2
Belt Squat
2
AMRAP
+5 lbs
3
Hyperextension
3
AMRAP
+5 lbs
4
Hip Adductor (Machine)
3
AMRAP
+2.5 lbs
5
Leg Extension
2
AMRAP
+2.5 lbs
6
Leg Curl
1
AMRAP
+2.5 lbs
7
Spoto Press
2
AMRAP
+5 lbs
8
Tricep Extension (Machine)
2
AMRAP
+2.5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
2
AMRAP
+5 lbs
2
Belt Squat
2
AMRAP
+5 lbs
3
Hyperextension
3
AMRAP
+5 lbs
4
Hip Adductor (Machine)
3
AMRAP
+2.5 lbs
5
Leg Extension
2
AMRAP
+2.5 lbs
6
Leg Curl
1
AMRAP
+2.5 lbs
7
Spoto Press
2
AMRAP
+5 lbs
8
Tricep Extension (Machine)
2
AMRAP
+2.5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
2
AMRAP
+5 lbs
2
Belt Squat
2
AMRAP
+5 lbs
3
Hyperextension
3
AMRAP
+5 lbs
4
Hip Adductor (Machine)
3
AMRAP
+2.5 lbs
5
Leg Extension
2
AMRAP
+2.5 lbs
6
Leg Curl
1
AMRAP
+2.5 lbs
7
Spoto Press
2
AMRAP
+5 lbs
8
Tricep Extension (Machine)
2
AMRAP
+2.5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
2
AMRAP
+5 lbs
2
Belt Squat
2
AMRAP
+5 lbs
3
Hyperextension
3
AMRAP
+5 lbs
4
Hip Adductor (Machine)
3
AMRAP
+2.5 lbs
5
Leg Extension
2
AMRAP
+2.5 lbs
6
Leg Curl
1
AMRAP
+2.5 lbs
7
Spoto Press
2
AMRAP
+5 lbs
8
Tricep Extension (Machine)
2
AMRAP
+2.5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
2
AMRAP
+5 lbs
2
Belt Squat
2
AMRAP
+5 lbs
3
Hyperextension
3
AMRAP
+5 lbs
4
Hip Adductor (Machine)
3
AMRAP
+2.5 lbs
5
Leg Extension
2
AMRAP
+2.5 lbs
6
Leg Curl
1
AMRAP
+2.5 lbs
7
Spoto Press
2
AMRAP
+5 lbs
8
Tricep Extension (Machine)
2
AMRAP
+2.5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
2
AMRAP
+5 lbs
2
Belt Squat
2
AMRAP
+5 lbs
3
Hyperextension
3
AMRAP
+5 lbs
4
Hip Adductor (Machine)
3
AMRAP
+2.5 lbs
5
Leg Extension
2
AMRAP
+2.5 lbs
6
Leg Curl
1
AMRAP
+2.5 lbs
7
Spoto Press
2
AMRAP
+5 lbs
8
Tricep Extension (Machine)
2
AMRAP
+2.5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
2
AMRAP
+5 lbs
2
Belt Squat
2
AMRAP
+5 lbs
3
Hyperextension
3
AMRAP
+5 lbs
4
Hip Adductor (Machine)
3
AMRAP
+2.5 lbs
5
Leg Extension
2
AMRAP
+2.5 lbs
6
Leg Curl
1
AMRAP
+2.5 lbs
7
Spoto Press
2
AMRAP
+5 lbs
8
Tricep Extension (Machine)
2
AMRAP
+2.5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
2
AMRAP
+5 lbs
2
Belt Squat
2
AMRAP
+5 lbs
3
Hyperextension
3
AMRAP
+5 lbs
4
Hip Adductor (Machine)
3
AMRAP
+2.5 lbs
5
Leg Extension
2
AMRAP
+2.5 lbs
6
Leg Curl
1
AMRAP
+2.5 lbs
7
Spoto Press
2
AMRAP
+5 lbs
8
Tricep Extension (Machine)
2
AMRAP
+2.5 lbs
Week 1
1 / 8 Weeks
Day 1
1
Squat (Low Bar)
1 Set
5 Reps
+5 lbs
2
Belt Squat
1 Set
1 Set
AMRAP
AMRAP
+10 lbs
+10 lbs
3
Hyperextension
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
+5 lbs
+1 lbs
+5 lbs
4
Hip Abductor (Machine)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
+5 lbs
+2.5 lbs
+1 lbs
5
Hamstring Curl
1 Set
1 Set
AMRAP
AMRAP
+2.5 lbs
+2.5 lbs
6
Leg Extension
1 Set
1 Set
AMRAP
AMRAP
+5 lbs
+5 lbs
7
Tempo Bench Press
1 Set
1 Set
AMRAP
AMRAP
+5 lbs
+5 lbs
8
Tricep Extension (Cable)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
+2.5 lbs
+2.5 lbs
+2.5 lbs
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
+5 lbs
+1 lbs
2
Larsen Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
+5 lbs
+1 lbs
3
Shoulder Press (Machine)
1 Set
1 Set
AMRAP
AMRAP
+2.5 lbs
+2.5 lbs
4
Incline Chest Press (Machine)
1 Set
1 Set
AMRAP
AMRAP
+2.5 lbs
+2.5 lbs
5
Lateral Raise (Machine)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
+2.5 lbs
+2.5 lbs
+2.5 lbs
6
T-Bar Row
1 Set
1 Set
AMRAP
AMRAP
+2.5 lbs
+2.5 lbs
7
Kelso Shrug
1 Set
1 Set
AMRAP
AMRAP
+2.5 lbs
+2.5 lbs
Day 3
1
High Bar Squat (Barbell)
1 Set
1 Set
AMRAP
AMRAP
+5 lbs
+5 lbs
2
Single Arm Iso Row
1 Set
1 Set
AMRAP
AMRAP
+1 lbs
+1 lbs
3
Lat Pulldown
1 Set
1 Set
AMRAP
AMRAP
+2.5 lbs
+2.5 lbs
4
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
+2.5 lbs
+2.5 lbs
+2.5 lbs
5
Lateral Raise (Machine)
1 Set
1 Set
AMRAP
AMRAP
+2.5 lbs
+2.5 lbs
6
Incline Chest Fly (Dumbbell)
1 Set
1 Set
AMRAP
AMRAP
+2.5 lbs
+2.5 lbs
7
Shoulder Press (Machine)
1 Set
1 Set
AMRAP
AMRAP
+2.5 lbs
+2.5 lbs
Day 4
1
Tempo Squat (Barbell)
1 Set
1 Set
AMRAP
AMRAP
+5 lbs
+5 lbs
2
Belt Squat
1 Set
1 Set
AMRAP
AMRAP
+5 lbs
+5 lbs
3
Hyperextension
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
+5 lbs
+5 lbs
+5 lbs
4
Hip Adductor (Machine)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
+2.5 lbs
+2.5 lbs
+2.5 lbs
5
Leg Extension
1 Set
1 Set
AMRAP
AMRAP
+2.5 lbs
+2.5 lbs
6
Leg Curl
1 Set
AMRAP
+2.5 lbs
7
Spoto Press
1 Set
1 Set
AMRAP
AMRAP
+5 lbs
+5 lbs
8
Tricep Extension (Machine)
1 Set
1 Set
AMRAP
AMRAP
+2.5 lbs
+2.5 lbs