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Jeremy ethier full body program

by fuadariqoh
6 athletes joined

Program Description

Increase muscle with simple workout plan Power rep on every workout, watch athlean x vid explain it I modify a little bit for newbie friendly

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 24, 2024 05:27
  • Last Edited
    Feb 17, 2025 04:04
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4.8 Stars with 10, 000+ Ratings
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8+ reps
RPE 10
2
Squat (Barbell)
4
8+ reps
RPE 10
3
Pull-Up (Assisted)
4
8+ reps
RPE 10
4
Lying Leg Curl
4
8+ reps
RPE 10
5
Overhead Press (Barbell)
4
8+ reps
RPE 10
6
Face Pull
4
8+ reps
RPE 10
7
Bicep Curl (Cable)
4
8+ reps
RPE 10
8
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8+ reps
RPE 10
2
Squat (Barbell)
4
8+ reps
RPE 10
3
Pull-Up (Assisted)
4
8+ reps
RPE 10
4
Lying Leg Curl
4
8+ reps
RPE 10
5
Overhead Press (Barbell)
4
8+ reps
RPE 10
6
Face Pull
4
8+ reps
RPE 10
7
Bicep Curl (Cable)
4
8+ reps
RPE 10
8
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8+ reps
RPE 10
2
Squat (Barbell)
4
8+ reps
RPE 10
3
Pull-Up (Assisted)
4
8+ reps
RPE 10
4
Lying Leg Curl
4
8+ reps
RPE 10
5
Overhead Press (Barbell)
4
8+ reps
RPE 10
6
Face Pull
4
8+ reps
RPE 10
7
Bicep Curl (Cable)
4
8+ reps
RPE 10
8
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8+ reps
RPE 10
2
Squat (Barbell)
4
8+ reps
RPE 10
3
Pull-Up (Assisted)
4
8+ reps
RPE 10
4
Lying Leg Curl
4
8+ reps
RPE 10
5
Overhead Press (Barbell)
4
8+ reps
RPE 10
6
Face Pull
4
8+ reps
RPE 10
7
Bicep Curl (Cable)
4
8+ reps
RPE 10
8
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8+ reps
RPE 10
2
Squat (Barbell)
4
8+ reps
RPE 10
3
Pull-Up (Assisted)
4
8+ reps
RPE 10
4
Lying Leg Curl
4
8+ reps
RPE 10
5
Overhead Press (Barbell)
4
8+ reps
RPE 10
6
Face Pull
4
8+ reps
RPE 10
7
Bicep Curl (Cable)
4
8+ reps
RPE 10
8
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8+ reps
RPE 10
2
Squat (Barbell)
4
8+ reps
RPE 10
3
Pull-Up (Assisted)
4
8+ reps
RPE 10
4
Lying Leg Curl
4
8+ reps
RPE 10
5
Overhead Press (Barbell)
4
8+ reps
RPE 10
6
Face Pull
4
8+ reps
RPE 10
7
Bicep Curl (Cable)
4
8+ reps
RPE 10
8
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8+ reps
RPE 10
2
Squat (Barbell)
4
8+ reps
RPE 10
3
Pull-Up (Assisted)
4
8+ reps
RPE 10
4
Lying Leg Curl
4
8+ reps
RPE 10
5
Overhead Press (Barbell)
4
8+ reps
RPE 10
6
Face Pull
4
8+ reps
RPE 10
7
Bicep Curl (Cable)
4
8+ reps
RPE 10
8
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8+ reps
RPE 10
2
Squat (Barbell)
4
8+ reps
RPE 10
3
Pull-Up (Assisted)
4
8+ reps
RPE 10
4
Lying Leg Curl
4
8+ reps
RPE 10
5
Overhead Press (Barbell)
4
8+ reps
RPE 10
6
Face Pull
4
8+ reps
RPE 10
7
Bicep Curl (Cable)
4
8+ reps
RPE 10
8
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8+ reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
8+ reps
RPE 10
4
Chest Supported Row (Dumbbell)
4
8+ reps
RPE 10
5
Lateral Raise (Dumbbell)
4
8+ reps
RPE 10
6
Chest Fly (Machine)
4
8 reps
RPE 10
7
Dip (Assisted)
4
8 reps
RPE 10
8
Seated Row (Cable)
4
8 reps
RPE 10
9
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8+ reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
8+ reps
RPE 10
4
Chest Supported Row (Dumbbell)
4
8+ reps
RPE 10
5
Lateral Raise (Dumbbell)
4
8+ reps
RPE 10
6
Chest Fly (Machine)
4
8 reps
RPE 10
7
Dip (Assisted)
4
8 reps
RPE 10
8
Seated Row (Cable)
4
8 reps
RPE 10
9
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8+ reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
8+ reps
RPE 10
4
Chest Supported Row (Dumbbell)
4
8+ reps
RPE 10
5
Lateral Raise (Dumbbell)
4
8+ reps
RPE 10
6
Chest Fly (Machine)
4
8 reps
RPE 10
7
Dip (Assisted)
4
8 reps
RPE 10
8
Seated Row (Cable)
4
8 reps
RPE 10
9
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8+ reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
8+ reps
RPE 10
4
Chest Supported Row (Dumbbell)
4
8+ reps
RPE 10
5
Lateral Raise (Dumbbell)
4
8+ reps
RPE 10
6
Chest Fly (Machine)
4
8 reps
RPE 10
7
Dip (Assisted)
4
8 reps
RPE 10
8
Seated Row (Cable)
4
8 reps
RPE 10
9
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8+ reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
8+ reps
RPE 10
4
Chest Supported Row (Dumbbell)
4
8+ reps
RPE 10
5
Lateral Raise (Dumbbell)
4
8+ reps
RPE 10
6
Chest Fly (Machine)
4
8 reps
RPE 10
7
Dip (Assisted)
4
8 reps
RPE 10
8
Seated Row (Cable)
4
8 reps
RPE 10
9
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8+ reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
8+ reps
RPE 10
4
Chest Supported Row (Dumbbell)
4
8+ reps
RPE 10
5
Lateral Raise (Dumbbell)
4
8+ reps
RPE 10
6
Chest Fly (Machine)
4
8 reps
RPE 10
7
Dip (Assisted)
4
8 reps
RPE 10
8
Seated Row (Cable)
4
8 reps
RPE 10
9
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8+ reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
8+ reps
RPE 10
4
Chest Supported Row (Dumbbell)
4
8+ reps
RPE 10
5
Lateral Raise (Dumbbell)
4
8+ reps
RPE 10
6
Chest Fly (Machine)
4
8 reps
RPE 10
7
Dip (Assisted)
4
8 reps
RPE 10
8
Seated Row (Cable)
4
8 reps
RPE 10
9
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8+ reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
8+ reps
RPE 10
4
Chest Supported Row (Dumbbell)
4
8+ reps
RPE 10
5
Lateral Raise (Dumbbell)
4
8+ reps
RPE 10
6
Chest Fly (Machine)
4
8 reps
RPE 10
7
Dip (Assisted)
4
8 reps
RPE 10
8
Seated Row (Cable)
4
8 reps
RPE 10
9
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8+ reps
RPE 10
2
Squat (Barbell)
4
8+ reps
RPE 10
3
Pull-Up (Assisted)
4
8+ reps
RPE 10
4
Lying Leg Curl
4
8+ reps
RPE 10
5
Overhead Press (Barbell)
4
8+ reps
RPE 10
6
Face Pull
4
8+ reps
RPE 10
7
Bicep Curl (Cable)
4
8+ reps
RPE 10
8
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8+ reps
RPE 10
2
Squat (Barbell)
4
8+ reps
RPE 10
3
Pull-Up (Assisted)
4
8+ reps
RPE 10
4
Lying Leg Curl
4
8+ reps
RPE 10
5
Overhead Press (Barbell)
4
8+ reps
RPE 10
6
Face Pull
4
8+ reps
RPE 10
7
Bicep Curl (Cable)
4
8+ reps
RPE 10
8
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8+ reps
RPE 10
2
Squat (Barbell)
4
8+ reps
RPE 10
3
Pull-Up (Assisted)
4
8+ reps
RPE 10
4
Lying Leg Curl
4
8+ reps
RPE 10
5
Overhead Press (Barbell)
4
8+ reps
RPE 10
6
Face Pull
4
8+ reps
RPE 10
7
Bicep Curl (Cable)
4
8+ reps
RPE 10
8
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8+ reps
RPE 10
2
Squat (Barbell)
4
8+ reps
RPE 10
3
Pull-Up (Assisted)
4
8+ reps
RPE 10
4
Lying Leg Curl
4
8+ reps
RPE 10
5
Overhead Press (Barbell)
4
8+ reps
RPE 10
6
Face Pull
4
8+ reps
RPE 10
7
Bicep Curl (Cable)
4
8+ reps
RPE 10
8
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8+ reps
RPE 10
2
Squat (Barbell)
4
8+ reps
RPE 10
3
Pull-Up (Assisted)
4
8+ reps
RPE 10
4
Lying Leg Curl
4
8+ reps
RPE 10
5
Overhead Press (Barbell)
4
8+ reps
RPE 10
6
Face Pull
4
8+ reps
RPE 10
7
Bicep Curl (Cable)
4
8+ reps
RPE 10
8
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8+ reps
RPE 10
2
Squat (Barbell)
4
8+ reps
RPE 10
3
Pull-Up (Assisted)
4
8+ reps
RPE 10
4
Lying Leg Curl
4
8+ reps
RPE 10
5
Overhead Press (Barbell)
4
8+ reps
RPE 10
6
Face Pull
4
8+ reps
RPE 10
7
Bicep Curl (Cable)
4
8+ reps
RPE 10
8
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8+ reps
RPE 10
2
Squat (Barbell)
4
8+ reps
RPE 10
3
Pull-Up (Assisted)
4
8+ reps
RPE 10
4
Lying Leg Curl
4
8+ reps
RPE 10
5
Overhead Press (Barbell)
4
8+ reps
RPE 10
6
Face Pull
4
8+ reps
RPE 10
7
Bicep Curl (Cable)
4
8+ reps
RPE 10
8
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8+ reps
RPE 10
2
Squat (Barbell)
4
8+ reps
RPE 10
3
Pull-Up (Assisted)
4
8+ reps
RPE 10
4
Lying Leg Curl
4
8+ reps
RPE 10
5
Overhead Press (Barbell)
4
8+ reps
RPE 10
6
Face Pull
4
8+ reps
RPE 10
7
Bicep Curl (Cable)
4
8+ reps
RPE 10
8
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8+ reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
8+ reps
RPE 10
4
Chest Supported Row (Dumbbell)
4
8+ reps
RPE 10
5
Lateral Raise (Dumbbell)
4
8+ reps
RPE 10
6
Chest Fly (Machine)
4
8 reps
RPE 10
7
Dip (Assisted)
4
8 reps
RPE 10
8
Seated Row (Cable)
4
8 reps
RPE 10
9
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8+ reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
8+ reps
RPE 10
4
Chest Supported Row (Dumbbell)
4
8+ reps
RPE 10
5
Lateral Raise (Dumbbell)
4
8+ reps
RPE 10
6
Chest Fly (Machine)
4
8 reps
RPE 10
7
Dip (Assisted)
4
8 reps
RPE 10
8
Seated Row (Cable)
4
8 reps
RPE 10
9
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8+ reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
8+ reps
RPE 10
4
Chest Supported Row (Dumbbell)
4
8+ reps
RPE 10
5
Lateral Raise (Dumbbell)
4
8+ reps
RPE 10
6
Chest Fly (Machine)
4
8 reps
RPE 10
7
Dip (Assisted)
4
8 reps
RPE 10
8
Seated Row (Cable)
4
8 reps
RPE 10
9
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8+ reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
8+ reps
RPE 10
4
Chest Supported Row (Dumbbell)
4
8+ reps
RPE 10
5
Lateral Raise (Dumbbell)
4
8+ reps
RPE 10
6
Chest Fly (Machine)
4
8 reps
RPE 10
7
Dip (Assisted)
4
8 reps
RPE 10
8
Seated Row (Cable)
4
8 reps
RPE 10
9
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8+ reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
8+ reps
RPE 10
4
Chest Supported Row (Dumbbell)
4
8+ reps
RPE 10
5
Lateral Raise (Dumbbell)
4
8+ reps
RPE 10
6
Chest Fly (Machine)
4
8 reps
RPE 10
7
Dip (Assisted)
4
8 reps
RPE 10
8
Seated Row (Cable)
4
8 reps
RPE 10
9
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8+ reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
8+ reps
RPE 10
4
Chest Supported Row (Dumbbell)
4
8+ reps
RPE 10
5
Lateral Raise (Dumbbell)
4
8+ reps
RPE 10
6
Chest Fly (Machine)
4
8 reps
RPE 10
7
Dip (Assisted)
4
8 reps
RPE 10
8
Seated Row (Cable)
4
8 reps
RPE 10
9
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8+ reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
8+ reps
RPE 10
4
Chest Supported Row (Dumbbell)
4
8+ reps
RPE 10
5
Lateral Raise (Dumbbell)
4
8+ reps
RPE 10
6
Chest Fly (Machine)
4
8 reps
RPE 10
7
Dip (Assisted)
4
8 reps
RPE 10
8
Seated Row (Cable)
4
8 reps
RPE 10
9
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8+ reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
8+ reps
RPE 10
4
Chest Supported Row (Dumbbell)
4
8+ reps
RPE 10
5
Lateral Raise (Dumbbell)
4
8+ reps
RPE 10
6
Chest Fly (Machine)
4
8 reps
RPE 10
7
Dip (Assisted)
4
8 reps
RPE 10
8
Seated Row (Cable)
4
8 reps
RPE 10
9
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8+ Reps
@10
2
Squat (Barbell)
4 Sets
8+ Reps
@10
3
Pull-Up (Assisted)
4 Sets
8+ Reps
@10
4
Lying Leg Curl
4 Sets
8+ Reps
@10
5
Overhead Press (Barbell)
4 Sets
8+ Reps
@10
6
Face Pull
4 Sets
8+ Reps
@10
7
Bicep Curl (Cable)
4 Sets
8+ Reps
@10
8
Lat Pulldown (Close Grip)
4 Sets
8 Reps
@10
Day 2
1
Deadlift (Barbell)
4 Sets
8+ Reps
@10
2
Incline Bench Press (Dumbbell)
4 Sets
8+ Reps
@10
3
Bulgarian Split Squat (Dumbbell)
4 Sets
8+ Reps
@10
4
Chest Supported Row (Dumbbell)
4 Sets
8+ Reps
@10
5
Lateral Raise (Dumbbell)
4 Sets
8+ Reps
@10
6
Chest Fly (Machine)
4 Sets
8 Reps
@10
7
Dip (Assisted)
4 Sets
8 Reps
@10
8
Seated Row (Cable)
4 Sets
8 Reps
@10
9
Seated Wide-Grip Row (Cable)
4 Sets
8 Reps
@10
Day 3
1
Bench Press (Barbell)
4 Sets
8+ Reps
@10
2
Squat (Barbell)
4 Sets
8+ Reps
@10
3
Pull-Up (Assisted)
4 Sets
8+ Reps
@10
4
Lying Leg Curl
4 Sets
8+ Reps
@10
5
Overhead Press (Barbell)
4 Sets
8+ Reps
@10
6
Face Pull
4 Sets
8+ Reps
@10
7
Bicep Curl (Cable)
4 Sets
8+ Reps
@10
8
Lat Pulldown (Close Grip)
4 Sets
8 Reps
@10
Day 4
1
Deadlift (Barbell)
4 Sets
8+ Reps
@10
2
Incline Bench Press (Dumbbell)
4 Sets
8+ Reps
@10
3
Bulgarian Split Squat (Dumbbell)
4 Sets
8+ Reps
@10
4
Chest Supported Row (Dumbbell)
4 Sets
8+ Reps
@10
5
Lateral Raise (Dumbbell)
4 Sets
8+ Reps
@10
6
Chest Fly (Machine)
4 Sets
8 Reps
@10
7
Dip (Assisted)
4 Sets
8 Reps
@10
8
Seated Row (Cable)
4 Sets
8 Reps
@10
9
Seated Wide-Grip Row (Cable)
4 Sets
8 Reps
@10