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Torso Limbs
by Mateus
Program Description
Superset based bodybuilding program. Go to failure or 0 RIR on everything that won't decapitate or crush you if you do so. Stick to a good standard of form without obsessing over it (at least a 2 second eccentric, 1 second pause at the stretched position, as big of a stretch as possible, explosive concentric, no hip involvement). Didn't include any rear delt work as, in my experience, they grow just fine without isolation, but you can add them as a superset to your ab work. I really enjoy skiers, meadows rear delt swings or the single arm cross body cable stuff. In movements where it's safe, do lengthened supersets after failure, especially if they have shit resistance profiles (back work, incline curls, etc.) or just straight up do lengthened partials instead of full rom. 😒🀳 You before program πŸ’ͺπŸΏπŸ€΅πŸΏβ€β™‚οΈ You after program
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
70 minutes
Created
Jun 19, 2024 02:12
Last Edited
Jul 20, 2024 12:49
down_app
Week 1
1 / 8 Weeks
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@10
1B
Helms Row
3 Sets
6-8 Reps
@10
2A
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
@10
2B
Single Arm High Row (Cable)
2 Sets
6-8 Reps
@10
3A
Pec Deck (Machine)
2 Sets
8-12 Reps
@10
3B
Wide Grip Lat Pulldown
2 Sets
8-12 Reps
@10
4A
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
4B
Neck Flexion
3 Sets
10-12 Reps
@10
4C
Neck Extension
3 Sets
10-12 Reps
@10
5
Decline Sit Up (Bodyweight)
2 Sets
5-15 Reps
@10
Day 2
1A
Meadows Curl
2 Sets
10-12 Reps
@10
1B
V-Handle Tricep Pushdown (Cable)
2 Sets
6-8 Reps
@10
2A
Preacher Curl (EZ Bar)
2 Sets
8-10 Reps
@10
2B
Overhead Extension (EZ Bar)
2 Sets
8-12 Reps
@10
3
Squat (Smith Machine)
3 Sets
6-8 Reps
@10
4
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@10
5A
Standing Calf Raise
3 Sets
10-12 Reps
@10
5B
Hip Adductor (Machine)
1 Set
8-12 Reps
@10
Day 3
1A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
1B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@10
2A
Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
2B
Pull-Up (Neutral Grip, Bodyweight)
2 Sets
5-12 Reps
@10
3A
Seated Row (Cable)
2 Sets
6-8 Reps
@10
3B
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
12-15 Reps
@10
4A
Lying Side Lateral Raise
2 Sets
12-15 Reps
@10
4B
Neck Flexion
2 Sets
12-15 Reps
@10
4C
Neck Extension
2 Sets
12-15 Reps
@10
5
Leg Raise (Captain's Chair)
2 Sets
5-15 Reps
@10
Day 4
1A
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps
@10
1B
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
2A
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
@10
2B
French Press
2 Sets
10-12 Reps
@10
3
High Bar Squat (Barbell)
2 Sets
6-8 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
@10
5
Leg Curl
2 Sets
8-10 Reps
@10
6
Calf Raise (Leg Press)
3 Sets
8-10 Reps
@10
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@10
1B
Helms Row
3 Sets
6-8 Reps
@10
2A
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
@10
2B
Single Arm High Row (Cable)
2 Sets
6-8 Reps
@10
3A
Pec Deck (Machine)
2 Sets
8-12 Reps
@10
3B
Wide Grip Lat Pulldown
2 Sets
8-12 Reps
@10
4A
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
4B
Neck Flexion
3 Sets
10-12 Reps
@10
4C
Neck Extension
3 Sets
10-12 Reps
@10
5
Decline Sit Up (Bodyweight)
2 Sets
5-15 Reps
@10
Day 2
1A
Meadows Curl
2 Sets
10-12 Reps
@10
1B
V-Handle Tricep Pushdown (Cable)
2 Sets
6-8 Reps
@10
2A
Preacher Curl (EZ Bar)
2 Sets
8-10 Reps
@10
2B
Overhead Extension (EZ Bar)
2 Sets
8-12 Reps
@10
3
Squat (Smith Machine)
3 Sets
6-8 Reps
@10
4
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@10
5A
Standing Calf Raise
3 Sets
10-12 Reps
@10
5B
Hip Adductor (Machine)
1 Set
8-12 Reps
@10
Day 3
1A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
1B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@10
2A
Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
2B
Pull-Up (Neutral Grip, Bodyweight)
2 Sets
5-12 Reps
@10
3A
Seated Row (Cable)
2 Sets
6-8 Reps
@10
3B
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
12-15 Reps
@10
4A
Lying Side Lateral Raise
2 Sets
12-15 Reps
@10
4B
Neck Flexion
2 Sets
12-15 Reps
@10
4C
Neck Extension
2 Sets
12-15 Reps
@10
5
Leg Raise (Captain's Chair)
2 Sets
5-15 Reps
@10
Day 4
1A
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps
@10
1B
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
2A
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
@10
2B
French Press
2 Sets
10-12 Reps
@10
3
High Bar Squat (Barbell)
2 Sets
6-8 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
@10
5
Leg Curl
2 Sets
8-10 Reps
@10
6
Calf Raise (Leg Press)
3 Sets
8-10 Reps
@10
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@10
1B
Helms Row
3 Sets
6-8 Reps
@10
2A
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
@10
2B
Single Arm High Row (Cable)
2 Sets
6-8 Reps
@10
3A
Pec Deck (Machine)
2 Sets
8-12 Reps
@10
3B
Wide Grip Lat Pulldown
2 Sets
8-12 Reps
@10
4A
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
4B
Neck Flexion
3 Sets
10-12 Reps
@10
4C
Neck Extension
3 Sets
10-12 Reps
@10
5
Decline Sit Up (Bodyweight)
2 Sets
5-15 Reps
@10
Day 2
1A
Meadows Curl
2 Sets
10-12 Reps
@10
1B
V-Handle Tricep Pushdown (Cable)
2 Sets
6-8 Reps
@10
2A
Preacher Curl (EZ Bar)
2 Sets
8-10 Reps
@10
2B
Overhead Extension (EZ Bar)
2 Sets
8-12 Reps
@10
3
Squat (Smith Machine)
3 Sets
6-8 Reps
@10
4
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@10
5A
Standing Calf Raise
3 Sets
10-12 Reps
@10
5B
Hip Adductor (Machine)
1 Set
8-12 Reps
@10
Day 3
1A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
1B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@10
2A
Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
2B
Pull-Up (Neutral Grip, Bodyweight)
2 Sets
5-12 Reps
@10
3A
Seated Row (Cable)
2 Sets
6-8 Reps
@10
3B
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
12-15 Reps
@10
4A
Lying Side Lateral Raise
2 Sets
12-15 Reps
@10
4B
Neck Flexion
2 Sets
12-15 Reps
@10
4C
Neck Extension
2 Sets
12-15 Reps
@10
5
Leg Raise (Captain's Chair)
2 Sets
5-15 Reps
@10
Day 4
1A
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps
@10
1B
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
2A
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
@10
2B
French Press
2 Sets
10-12 Reps
@10
3
High Bar Squat (Barbell)
2 Sets
6-8 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
@10
5
Leg Curl
2 Sets
8-10 Reps
@10
6
Calf Raise (Leg Press)
3 Sets
8-10 Reps
@10
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@10
1B
Helms Row
3 Sets
6-8 Reps
@10
2A
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
@10
2B
Single Arm High Row (Cable)
2 Sets
6-8 Reps
@10
3A
Pec Deck (Machine)
2 Sets
8-12 Reps
@10
3B
Wide Grip Lat Pulldown
2 Sets
8-12 Reps
@10
4A
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
4B
Neck Flexion
3 Sets
10-12 Reps
@10
4C
Neck Extension
3 Sets
10-12 Reps
@10
5
Decline Sit Up (Bodyweight)
2 Sets
5-15 Reps
@10
Day 2
1A
Meadows Curl
2 Sets
10-12 Reps
@10
1B
V-Handle Tricep Pushdown (Cable)
2 Sets
6-8 Reps
@10
2A
Preacher Curl (EZ Bar)
2 Sets
8-10 Reps
@10
2B
Overhead Extension (EZ Bar)
2 Sets
8-12 Reps
@10
3
Squat (Smith Machine)
3 Sets
6-8 Reps
@10
4
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@10
5A
Standing Calf Raise
3 Sets
10-12 Reps
@10
5B
Hip Adductor (Machine)
1 Set
8-12 Reps
@10
Day 3
1A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
1B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@10
2A
Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
2B
Pull-Up (Neutral Grip, Bodyweight)
2 Sets
5-12 Reps
@10
3A
Seated Row (Cable)
2 Sets
6-8 Reps
@10
3B
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
12-15 Reps
@10
4A
Lying Side Lateral Raise
2 Sets
12-15 Reps
@10
4B
Neck Flexion
2 Sets
12-15 Reps
@10
4C
Neck Extension
2 Sets
12-15 Reps
@10
5
Leg Raise (Captain's Chair)
2 Sets
5-15 Reps
@10
Day 4
1A
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps
@10
1B
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
2A
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
@10
2B
French Press
2 Sets
10-12 Reps
@10
3
High Bar Squat (Barbell)
2 Sets
6-8 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
@10
5
Leg Curl
2 Sets
8-10 Reps
@10
6
Calf Raise (Leg Press)
3 Sets
8-10 Reps
@10
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@10
1B
Helms Row
3 Sets
6-8 Reps
@10
2A
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
@10
2B
Single Arm High Row (Cable)
2 Sets
6-8 Reps
@10
3A
Pec Deck (Machine)
2 Sets
8-12 Reps
@10
3B
Wide Grip Lat Pulldown
2 Sets
8-12 Reps
@10
4A
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
4B
Neck Flexion
3 Sets
10-12 Reps
@10
4C
Neck Extension
3 Sets
10-12 Reps
@10
5
Decline Sit Up (Bodyweight)
2 Sets
5-15 Reps
@10
Day 2
1A
Meadows Curl
2 Sets
10-12 Reps
@10
1B
V-Handle Tricep Pushdown (Cable)
2 Sets
6-8 Reps
@10
2A
Preacher Curl (EZ Bar)
2 Sets
8-10 Reps
@10
2B
Overhead Extension (EZ Bar)
2 Sets
8-12 Reps
@10
3
Squat (Smith Machine)
3 Sets
6-8 Reps
@10
4
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@10
5A
Standing Calf Raise
3 Sets
10-12 Reps
@10
5B
Hip Adductor (Machine)
1 Set
8-12 Reps
@10
Day 3
1A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
1B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@10
2A
Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
2B
Pull-Up (Neutral Grip, Bodyweight)
2 Sets
5-12 Reps
@10
3A
Seated Row (Cable)
2 Sets
6-8 Reps
@10
3B
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
12-15 Reps
@10
4A
Lying Side Lateral Raise
2 Sets
12-15 Reps
@10
4B
Neck Flexion
2 Sets
12-15 Reps
@10
4C
Neck Extension
2 Sets
12-15 Reps
@10
5
Leg Raise (Captain's Chair)
2 Sets
5-15 Reps
@10
Day 4
1A
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps
@10
1B
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
2A
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
@10
2B
French Press
2 Sets
10-12 Reps
@10
3
High Bar Squat (Barbell)
2 Sets
6-8 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
@10
5
Leg Curl
2 Sets
8-10 Reps
@10
6
Calf Raise (Leg Press)
3 Sets
8-10 Reps
@10
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@10
1B
Helms Row
3 Sets
6-8 Reps
@10
2A
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
@10
2B
Single Arm High Row (Cable)
2 Sets
6-8 Reps
@10
3A
Pec Deck (Machine)
2 Sets
8-12 Reps
@10
3B
Wide Grip Lat Pulldown
2 Sets
8-12 Reps
@10
4A
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
4B
Neck Flexion
3 Sets
10-12 Reps
@10
4C
Neck Extension
3 Sets
10-12 Reps
@10
5
Decline Sit Up (Bodyweight)
2 Sets
5-15 Reps
@10
Day 2
1A
Meadows Curl
2 Sets
10-12 Reps
@10
1B
V-Handle Tricep Pushdown (Cable)
2 Sets
6-8 Reps
@10
2A
Preacher Curl (EZ Bar)
2 Sets
8-10 Reps
@10
2B
Overhead Extension (EZ Bar)
2 Sets
8-12 Reps
@10
3
Squat (Smith Machine)
3 Sets
6-8 Reps
@10
4
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@10
5A
Standing Calf Raise
3 Sets
10-12 Reps
@10
5B
Hip Adductor (Machine)
1 Set
8-12 Reps
@10
Day 3
1A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
1B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@10
2A
Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
2B
Pull-Up (Neutral Grip, Bodyweight)
2 Sets
5-12 Reps
@10
3A
Seated Row (Cable)
2 Sets
6-8 Reps
@10
3B
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
12-15 Reps
@10
4A
Lying Side Lateral Raise
2 Sets
12-15 Reps
@10
4B
Neck Flexion
2 Sets
12-15 Reps
@10
4C
Neck Extension
2 Sets
12-15 Reps
@10
5
Leg Raise (Captain's Chair)
2 Sets
5-15 Reps
@10
Day 4
1A
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps
@10
1B
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
2A
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
@10
2B
French Press
2 Sets
10-12 Reps
@10
3
High Bar Squat (Barbell)
2 Sets
6-8 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
@10
5
Leg Curl
2 Sets
8-10 Reps
@10
6
Calf Raise (Leg Press)
3 Sets
8-10 Reps
@10
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@10
1B
Helms Row
3 Sets
6-8 Reps
@10
2A
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
@10
2B
Single Arm High Row (Cable)
2 Sets
6-8 Reps
@10
3A
Pec Deck (Machine)
2 Sets
8-12 Reps
@10
3B
Wide Grip Lat Pulldown
2 Sets
8-12 Reps
@10
4A
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
4B
Neck Flexion
3 Sets
10-12 Reps
@10
4C
Neck Extension
3 Sets
10-12 Reps
@10
5
Decline Sit Up (Bodyweight)
2 Sets
5-15 Reps
@10
Day 2
1A
Meadows Curl
2 Sets
10-12 Reps
@10
1B
V-Handle Tricep Pushdown (Cable)
2 Sets
6-8 Reps
@10
2A
Preacher Curl (EZ Bar)
2 Sets
8-10 Reps
@10
2B
Overhead Extension (EZ Bar)
2 Sets
8-12 Reps
@10
3
Squat (Smith Machine)
3 Sets
6-8 Reps
@10
4
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@10
5A
Standing Calf Raise
3 Sets
10-12 Reps
@10
5B
Hip Adductor (Machine)
1 Set
8-12 Reps
@10
Day 3
1A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
1B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@10
2A
Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
2B
Pull-Up (Neutral Grip, Bodyweight)
2 Sets
5-12 Reps
@10
3A
Seated Row (Cable)
2 Sets
6-8 Reps
@10
3B
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
12-15 Reps
@10
4A
Lying Side Lateral Raise
2 Sets
12-15 Reps
@10
4B
Neck Flexion
2 Sets
12-15 Reps
@10
4C
Neck Extension
2 Sets
12-15 Reps
@10
5
Leg Raise (Captain's Chair)
2 Sets
5-15 Reps
@10
Day 4
1A
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps
@10
1B
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
2A
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
@10
2B
French Press
2 Sets
10-12 Reps
@10
3
High Bar Squat (Barbell)
2 Sets
6-8 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
@10
5
Leg Curl
2 Sets
8-10 Reps
@10
6
Calf Raise (Leg Press)
3 Sets
8-10 Reps
@10
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@10
1B
Helms Row
3 Sets
6-8 Reps
@10
2A
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
@10
2B
Single Arm High Row (Cable)
2 Sets
6-8 Reps
@10
3A
Pec Deck (Machine)
2 Sets
8-12 Reps
@10
3B
Wide Grip Lat Pulldown
2 Sets
8-12 Reps
@10
4A
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
4B
Neck Flexion
3 Sets
10-12 Reps
@10
4C
Neck Extension
3 Sets
10-12 Reps
@10
5
Decline Sit Up (Bodyweight)
2 Sets
5-15 Reps
@10
Day 2
1A
Meadows Curl
2 Sets
10-12 Reps
@10
1B
V-Handle Tricep Pushdown (Cable)
2 Sets
6-8 Reps
@10
2A
Preacher Curl (EZ Bar)
2 Sets
8-10 Reps
@10
2B
Overhead Extension (EZ Bar)
2 Sets
8-12 Reps
@10
3
Squat (Smith Machine)
3 Sets
6-8 Reps
@10
4
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@10
5A
Standing Calf Raise
3 Sets
10-12 Reps
@10
5B
Hip Adductor (Machine)
1 Set
8-12 Reps
@10
Day 3
1A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
1B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@10
2A
Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
2B
Pull-Up (Neutral Grip, Bodyweight)
2 Sets
5-12 Reps
@10
3A
Seated Row (Cable)
2 Sets
6-8 Reps
@10
3B
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
12-15 Reps
@10
4A
Lying Side Lateral Raise
2 Sets
12-15 Reps
@10
4B
Neck Flexion
2 Sets
12-15 Reps
@10
4C
Neck Extension
2 Sets
12-15 Reps
@10
5
Leg Raise (Captain's Chair)
2 Sets
5-15 Reps
@10
Day 4
1A
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps
@10
1B
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
2A
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
@10
2B
French Press
2 Sets
10-12 Reps
@10
3
High Bar Squat (Barbell)
2 Sets
6-8 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
@10
5
Leg Curl
2 Sets
8-10 Reps
@10
6
Calf Raise (Leg Press)
3 Sets
8-10 Reps
@10