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General Strength and Power

by John C.
1 athletes joined

Program Description

This is a novice to advanced program, focusing on general strength, training and athleticism with an emphasis on stability training, broken up into four week blocks for the purpose of periodization.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding, Athletics, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 26, 2025 08:23
  • Last Edited
    Sep 29, 2025 02:43
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.3%
Triceps
10.5%
Chest
10.1%
Glutes
9.7%
Hamstrings
9.1%
Front Delts
7.9%
Upper Back
7%
Rear Delts
6.6%
Biceps
5.7%
Abs
4.3%
Lats
4.2%
Middle Delts
3.6%
Cardio
2.8%
Lower Back
2.7%
Abductors
1.5%
Adductors
1.3%
Forearms
0.8%
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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
Cardio
1
5 mins
-
2
Squat (Barbell)
3
6 reps
RPE 7.5
3
Single Leg Press
3
10 reps
RPE 8
4
Hamstring Curl
1
2
15 reps
15 reps
RPE 7.5
RPE 9
5
Leg Extension
1
2
15 reps
15 reps
RPE 7.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Squat (Barbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
3
Single Leg Press
4
10 reps
RPE 8
4
Hamstring Curl
1
3
15 reps
15 reps
RPE 7.5
RPE 9
5
Leg Extension
1
3
15 reps
15 reps
RPE 7.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Squat (Barbell)
4
1
6 reps
6 reps
RPE 8
RPE 10
3
Single Leg Press
5
10 reps
RPE 8
4
Hamstring Curl
1
3
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 9
RPE 10
5
Leg Extension
1
3
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Squat (Barbell)
3
2
1
6 reps
6 reps
6 reps
RPE 7.5
RPE 8
RPE 10
3
Single Leg Press
5
10 reps
RPE 8
4
Hamstring Curl
1
3
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 9
RPE 10
5
Leg Extension
1
3
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Squat (Barbell)
2
6 reps
RPE 7.5
3
Single Leg Press
3
10 reps
RPE 8
4
Hamstring Curl
1
2
15 reps
15 reps
RPE 7.5
RPE 9
5
Leg Extension
1
2
15 reps
15 reps
RPE 7.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Squat (Barbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
3
Single Leg Press
4
10 reps
RPE 8
4
Hamstring Curl
1
3
15 reps
15 reps
RPE 7.5
RPE 9
5
Leg Extension
1
3
15 reps
15 reps
RPE 7.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Squat (Barbell)
4
1
6 reps
6 reps
RPE 8
RPE 10
3
Single Leg Press
5
10 reps
RPE 8
4
Hamstring Curl
1
3
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 9
RPE 10
5
Leg Extension
1
3
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Squat (Barbell)
3
2
1
6 reps
6 reps
6 reps
RPE 7.5
RPE 8
RPE 10
3
Single Leg Press
5
10 reps
RPE 8
4
Hamstring Curl
1
3
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 9
RPE 10
5
Leg Extension
1
3
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 9.5
2
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 7
3
Bench Press (Barbell)
3
8 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
5
Ring Dip
3
15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 9.5
2
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 7
3
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
5
Ring Dip
4
15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 9.5
2
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 7
3
Bench Press (Barbell)
4
1
8 reps
8 reps
RPE 8
RPE 10
4
JM Press
3
8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5
6
Ring Dip
5
15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
5
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 9.5
2
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 7
3
Bench Press (Barbell)
3
2
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 10
4
JM Press
3
8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5
6
Ring Dip
5
15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
5
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 9.5
2
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 7
3
Bench Press (Barbell)
2
8 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
5
Ring Dip
3
15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 9.5
2
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 7
3
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
5
Ring Dip
4
15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 9.5
2
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 7
3
Bench Press (Barbell)
4
1
8 reps
8 reps
RPE 8
RPE 10
4
JM Press
3
8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5
6
Ring Dip
5
15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
5
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 9.5
2
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 7
3
Bench Press (Barbell)
3
2
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 10
4
JM Press
3
8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5
6
Ring Dip
5
15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
5
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Deadlift (Barbell)
1
2
6 reps
8 reps
RPE 8
RPE 8
3
Wide Grip Lat Pulldown
3
12 reps
RPE 8.5
4
Single Arm Row (Cable)
3
12 reps
RPE 8
5
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Deadlift (Barbell)
1
2
1
6 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
4
12 reps
RPE 8.5
4
Single Arm Row (Cable)
4
12 reps
RPE 8
5
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Deadlift (Barbell)
1
3
1
6 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
4
12 reps
RPE 8.5
4
Single Arm Row (Cable)
4
12 reps
RPE 8
5
Preacher Curl (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Deadlift (Barbell)
1
3
1
6 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
4
12 reps
RPE 8.5
4
Single Arm Row (Cable)
4
12 reps
RPE 8
5
Preacher Curl (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 9
6
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Deadlift (Barbell)
1
1
6 reps
8 reps
RPE 8
RPE 8
3
Wide Grip Lat Pulldown
3
12 reps
RPE 8.5
4
Single Arm Row (Cable)
3
12 reps
RPE 8
5
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Deadlift (Barbell)
1
2
1
6 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
4
12 reps
RPE 8.5
4
Single Arm Row (Cable)
4
12 reps
RPE 8
5
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Deadlift (Barbell)
1
3
1
6 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
4
12 reps
RPE 8.5
4
Single Arm Row (Cable)
4
12 reps
RPE 8
5
Preacher Curl (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Deadlift (Barbell)
1
3
1
6 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
4
12 reps
RPE 8.5
4
Single Arm Row (Cable)
4
12 reps
RPE 8
5
Preacher Curl (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 9
6
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Tempo Squat (Barbell)
3
8 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8.5
4
Bench Press (Paused)
3
8 reps
RPE 8
5
Step-Up (Weighted)
1
2
12 reps
12 reps
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 9.5
2
Tempo Squat (Barbell)
3
8 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Bench Press (Paused)
3
8 reps
RPE 8
5
Step-Up (Weighted)
1
2
12 reps
12 reps
RPE 8
RPE 7
6
Hip Abductor (Machine)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 9.5
2
Tempo Squat (Barbell)
3
8 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Pin Press Bench (Barbell)
3
8 reps
RPE 8
5
Step-Up (Weighted)
1
2
12 reps
12 reps
RPE 8
RPE 7
6
Hip Abductor (Machine)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 9.5
2
Tempo Squat (Barbell)
3
8 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Pin Press Bench (Barbell)
3
8 reps
RPE 8
5
Step-Up (Weighted)
1
2
12 reps
12 reps
RPE 8
RPE 7
6
Hip Abductor (Machine)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Tempo Squat (Barbell)
3
8 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8.5
4
Bench Press (Paused)
3
8 reps
RPE 8
5
Step-Up (Weighted)
1
2
12 reps
12 reps
RPE 8
RPE 7
6
Hip Abduction (Band)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 9.5
2
Tempo Squat (Barbell)
3
8 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Bench Press (Paused)
3
8 reps
RPE 8
5
Step-Up (Weighted)
1
2
12 reps
12 reps
RPE 8
RPE 7
6
Hip Abductor (Machine)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 9.5
2
Tempo Squat (Barbell)
3
8 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Pin Press Bench (Barbell)
3
8 reps
RPE 8
5
Step-Up (Weighted)
1
2
12 reps
12 reps
RPE 8
RPE 7
6
Hip Abductor (Machine)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 9.5
2
Tempo Squat (Barbell)
3
8 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Pin Press Bench (Barbell)
3
8 reps
RPE 8
5
Step-Up (Weighted)
1
2
12 reps
12 reps
RPE 8
RPE 7
6
Hip Abductor (Machine)
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 9.5
2
Banded Rear Delt Fly
3
20 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7.5
4
Face Pull
3
12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
12 reps
RPE 7.5
7
Chest Fly (Machine)
3
12 reps
RPE 8
8
Abs Crunch (Machine)
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 9.5
2
Banded Rear Delt Fly
3
20 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7.5
4
Face Pull
3
12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
12 reps
RPE 7.5
7
Chest Fly (Machine)
3
12 reps
RPE 8
8
Abs Crunch (Machine)
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 9.5
2
Banded Rear Delt Fly
3
20 reps
RPE 7
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Face Pull
3
12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
12 reps
RPE 7.5
7
Chest Fly (Machine)
3
12 reps
RPE 8
8
Abs Crunch (Machine)
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 9.5
2
Banded Rear Delt Fly
3
20 reps
RPE 7
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Face Pull
3
12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
12 reps
RPE 7.5
7
Chest Fly (Machine)
3
12 reps
RPE 8
8
Abs Crunch (Machine)
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 9.5
2
Banded Rear Delt Fly
3
20 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7.5
4
Face Pull
3
12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
12 reps
RPE 7.5
7
Chest Fly (Machine)
3
12 reps
RPE 8
8
Abs Crunch (Machine)
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 9.5
2
Banded Rear Delt Fly
3
20 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7.5
4
Face Pull
3
12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
12 reps
RPE 7.5
7
Chest Fly (Machine)
3
12 reps
RPE 8
8
Abs Crunch (Machine)
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 9.5
2
Banded Rear Delt Fly
3
20 reps
RPE 7
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Face Pull
3
12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
12 reps
RPE 7.5
7
Chest Fly (Machine)
3
12 reps
RPE 8
8
Abs Crunch (Machine)
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 9.5
2
Banded Rear Delt Fly
3
20 reps
RPE 7
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Face Pull
3
12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
12 reps
RPE 7.5
7
Chest Fly (Machine)
3
12 reps
RPE 8
8
Abs Crunch (Machine)
3
12 reps
RPE 7.5
Week 1
1 / 8 Weeks
Day 1
1
Cardio
1 Set
5 mins
-
2
Squat (Barbell)
3 Sets
6 Reps
@7.5
3
Single Leg Press
3 Sets
10 Reps
@8
4
Hamstring Curl
1 Set
2 Sets
15 Reps
15 Reps
@7.5
@9
5
Leg Extension
1 Set
2 Sets
15 Reps
15 Reps
@7.5
@9
Day 2
1
Cardio
1 Set
5 mins
@9.5
2
Single Arm Rear Delt Fly (Cable)
3 Sets
12 Reps
@7
3
Bench Press (Barbell)
3 Sets
8 Reps
@7
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8.5
5
Ring Dip
3 Sets
15 Reps
@8
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8.5
Day 3
1
Cardio
1 Set
5 mins
-
2
Deadlift (Barbell)
1 Set
2 Sets
6 Reps
8 Reps
@8
@8
3
Wide Grip Lat Pulldown
3 Sets
12 Reps
@8.5
4
Single Arm Row (Cable)
3 Sets
12 Reps
@8
5
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8.5
@8.5
@8.5
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
Day 4
1
Cardio
1 Set
5 mins
-
2
Tempo Squat (Barbell)
3 Sets
8 Reps
@7.5
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8.5
4
Bench Press (Paused)
3 Sets
8 Reps
@8
5
Step-Up (Weighted)
1 Set
2 Sets
12 Reps
12 Reps
@8
@7
Day 5
1
Cardio
1 Set
5 mins
@9.5
2
Banded Rear Delt Fly
3 Sets
20 Reps
@7
3
Overhead Press (Barbell)
3 Sets
8 Reps
@7.5
4
Face Pull
3 Sets
12 Reps
@8
5
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
@8
6
Rear Delt Fly (Machine)
3 Sets
12 Reps
@7.5
7
Chest Fly (Machine)
3 Sets
12 Reps
@8
8
Abs Crunch (Machine)
3 Sets
12 Reps
@7.5