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BoostcampPNG

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 20, 2025 05:32
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.1%
Quadriceps
11.1%
Glutes
10.6%
Chest
10.3%
Front Delts
10.1%
Hamstrings
9.4%
Middle Delts
7.7%
Upper Back
6.2%
Lower Back
5.5%
Biceps
4.6%
Lats
4.5%
Adductors
3.6%
Abductors
2.6%
Abs
1.2%
Rear Delts
0.9%
Forearms
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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