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Build The Base

by Mike B.
1 athletes joined

Program Description

Aimed at intermediate powerlifters looking for an off season program. Healthy mix of SBD + OH compound movements and hypertrophy. Operates in three 4 week training blocks, utilizing a wave progression that builds in volume and intensity from week to week. End of each 4 week training block will consist of a single AMRAP set for compound movements before resetting for the next training block. Overall aim is to build muscular size and keep it fun with the AMRAP sets by setting rep PR’s.

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 24, 2026 12:41
  • Last Edited
    Feb 28, 2026 01:09
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.5%
Front Delts
12.7%
Hamstrings
10.9%
Quadriceps
10.1%
Glutes
9.3%
Chest
8.3%
Abs
6.8%
Middle Delts
6%
Upper Back
4.9%
Biceps
4.9%
Lower Back
3.4%
Lats
3.3%
Rear Delts
2.5%
Forearms
1.6%
Adductors
0.9%
Abductors
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Belt Squat
3
10 reps
RPE 6
4
Seated Hamstring Curl
3
12 reps
RPE 6
5
Leg Extension
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
77%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Belt Squat
3
10 reps
RPE 7
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
79%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Belt Squat
3
10 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
81%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Belt Squat
3
10 reps
RPE 9
4
Seated Hamstring Curl
3
12 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
79%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
3
Belt Squat
3
8 reps
RPE 6
4
Seated Hamstring Curl
3
10 reps
RPE 6
5
Leg Extension
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
81%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Belt Squat
3
8 reps
RPE 7
4
Seated Hamstring Curl
3
10 reps
RPE 7
5
Leg Extension
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
83%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Belt Squat
3
8 reps
RPE 8
4
Seated Hamstring Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
85%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Belt Squat
3
8 reps
RPE 9
4
Seated Hamstring Curl
3
10 reps
RPE 9
5
Leg Extension
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
87%
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 6
3
Belt Squat
3
6 reps
RPE 6
4
Seated Hamstring Curl
3
8 reps
RPE 8
5
Leg Extension
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
89%
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
3
Belt Squat
3
6 reps
RPE 7
4
Seated Hamstring Curl
3
8 reps
RPE 8
5
Leg Extension
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
91%
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
3
Belt Squat
3
6 reps
RPE 8
4
Seated Hamstring Curl
3
8 reps
RPE 8
5
Leg Extension
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
95%
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Belt Squat
3
6 reps
RPE 9
4
Seated Hamstring Curl
3
8 reps
RPE 8
5
Leg Extension
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
77%
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 6
3
Spoto Press
3
8 reps
RPE 6
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
7
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
79%
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
3
Spoto Press
3
8 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
7
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
81%
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Spoto Press
3
8 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
7
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
83%
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
3
Spoto Press
3
8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
7
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
83%
2
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 6
3
Spoto Press
3
6 reps
RPE 6
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
7
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
85%
2
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7
3
Spoto Press
3
6 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
7
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
87%
2
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
3
Spoto Press
3
6 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
7
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
89%
2
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 9
3
Spoto Press
3
6 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
7
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
89%
2
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 6
3
Spoto Press
3
4 reps
RPE 6
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Lat Pulldown
3
8 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
91%
2
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 7
3
Spoto Press
3
4 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Lat Pulldown
3
8 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
93%
2
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 8
3
Spoto Press
3
4 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Lat Pulldown
3
8 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
95%
2
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 9
3
Spoto Press
3
4 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Lat Pulldown
3
8 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
75%
2
Leg Press
3
10 reps
RPE 6
3
Hyperextension
3
12 reps
RPE 6
4
Seal Row
3
12 reps
RPE 6
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Preacher Curl (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
77%
2
Leg Press
3
10 reps
RPE 7
3
Hyperextension
3
12 reps
RPE 7
4
Seal Row
3
12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Preacher Curl (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
79%
2
Leg Press
3
10 reps
RPE 8
3
Hyperextension
3
12 reps
RPE 8
4
Seal Row
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Preacher Curl (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
81%
2
Leg Press
3
10 reps
RPE 9
3
Hyperextension
3
12 reps
RPE 9
4
Seal Row
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Preacher Curl (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
79%
2
Leg Press
3
8 reps
RPE 6
3
Hyperextension
3
10 reps
RPE 6
4
Seal Row
3
10 reps
RPE 6
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Preacher Curl (Machine)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
81%
2
Leg Press
3
8 reps
RPE 7
3
Hyperextension
3
10 reps
RPE 7
4
Seal Row
3
10 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Preacher Curl (Machine)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
83%
2
Leg Press
3
8 reps
RPE 8
3
Hyperextension
3
10 reps
RPE 8
4
Seal Row
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Preacher Curl (Machine)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
85%
2
Leg Press
3
8 reps
RPE 9
3
Hyperextension
3
10 reps
RPE 9
4
Seal Row
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Preacher Curl (Machine)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
87%
2
Leg Press
3
6 reps
RPE 6
3
Hyperextension
3
8 reps
RPE 8
4
Seal Row
3
8 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8 reps
RPE 8
6
Preacher Curl (Machine)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
89%
2
Leg Press
3
6 reps
RPE 7
3
Hyperextension
3
8 reps
RPE 8
4
Seal Row
3
8 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8 reps
RPE 8
6
Preacher Curl (Machine)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
89%
2
Leg Press
3
6 reps
RPE 8
3
Hyperextension
3
8 reps
RPE 8
4
Seal Row
3
8 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8 reps
RPE 8
6
Preacher Curl (Machine)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
93%
2
Leg Press
3
6 reps
RPE 9
3
Hyperextension
3
8 reps
RPE 8
4
Seal Row
3
8 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8 reps
RPE 8
6
Preacher Curl (Machine)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
75%
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Dip (Weighted)
3
12 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
77%
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Dip (Weighted)
3
12 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
8 reps
79%
2
Bench Press (Close Grip)
3
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Dip (Weighted)
3
12 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
75%
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Dip (Weighted)
3
12 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
83%
2
Bench Press (Close Grip)
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Dip (Weighted)
3
10 reps
RPE 8
6
Cable Crunch
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
85%
2
Bench Press (Close Grip)
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Dip (Weighted)
3
10 reps
RPE 8
6
Cable Crunch
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
6 reps
87%
2
Bench Press (Close Grip)
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Dip (Weighted)
3
10 reps
RPE 8
6
Cable Crunch
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
89%
2
Bench Press (Close Grip)
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Dip (Weighted)
3
10 reps
RPE 8
6
Cable Crunch
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
89%
2
Bench Press (Close Grip)
3
4 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
91%
2
Bench Press (Close Grip)
3
4 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
4 reps
93%
2
Bench Press (Close Grip)
3
4 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
95%
2
Bench Press (Close Grip)
3
4 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
75%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@6
3
Belt Squat
3 Sets
10 Reps
@6
4
Seated Hamstring Curl
3 Sets
12 Reps
@6
5
Leg Extension
3 Sets
12 Reps
@6
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
77%
2
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@6
3
Spoto Press
3 Sets
8 Reps
@6
4
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@8
5
Lat Pulldown
3 Sets
12 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8
7
Abs Crunch (Machine)
3 Sets
15 Reps
@8
Day 3
1
Deadlift (Barbell)
3 Sets
6 Reps
75%
2
Leg Press
3 Sets
10 Reps
@6
3
Hyperextension
3 Sets
12 Reps
@6
4
Seal Row
3 Sets
12 Reps
@6
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Preacher Curl (Machine)
3 Sets
12 Reps
@8
Day 4
1
Overhead Press (Barbell)
3 Sets
8 Reps
75%
2
Bench Press (Close Grip)
3 Sets
8 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
5
Dip (Weighted)
3 Sets
12 Reps
@8
6
Cable Crunch
3 Sets
12 Reps
@8