Program Description
Some sort of streetlifting
Program Overview
- LevelNovice, Intermediate
- GoalBodyweight Fitness, Powerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedAug 01, 2024 10:52
- Last EditedAug 01, 2024 02:43
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
1A
Single Leg Calf Raises
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
1B
Tibialis Raises
1
1
1
20-30 reps
20-30 reps
20-30 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
2
Squat (Low Bar)
3
8-10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
4
Zercher Deadlift
3
8-10 reps
RPE 7-8
5
Suitcase Carry
3
1.5-2 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raises
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
1B
Tibialis Raises
1
1
1
20-30 reps
20-30 reps
20-30 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
2
Squat (Low Bar)
3
8-10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
4
Zercher Deadlift
3
8-10 reps
RPE 7-8
5
Suitcase Carry
3
1.5-2 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raises
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
1B
Tibialis Raises
1
1
1
20-30 reps
20-30 reps
20-30 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
2
Squat (Low Bar)
3
8-10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
4
Zercher Deadlift
3
8-10 reps
RPE 7-8
5
Suitcase Carry
3
1.5-2 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raises
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
1B
Tibialis Raises
1
1
1
20-30 reps
20-30 reps
20-30 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
2
Squat (Low Bar)
3
8-10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
4
Zercher Deadlift
3
8-10 reps
RPE 7-8
5
Suitcase Carry
3
1.5-2 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raises
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
1B
Tibialis Raises
1
1
1
20-30 reps
20-30 reps
20-30 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
2
Squat (Low Bar)
3
8-10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
4
Zercher Deadlift
3
8-10 reps
RPE 7-8
5
Suitcase Carry
3
1.5-2 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raises
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
1B
Tibialis Raises
1
1
1
20-30 reps
20-30 reps
20-30 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
2
Squat (Low Bar)
3
8-10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
4
Zercher Deadlift
3
8-10 reps
RPE 7-8
5
Suitcase Carry
3
1.5-2 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raises
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
1B
Tibialis Raises
1
1
1
20-30 reps
20-30 reps
20-30 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
2
Squat (Low Bar)
3
8-10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
4
Zercher Deadlift
3
8-10 reps
RPE 7-8
5
Suitcase Carry
3
1.5-2 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raises
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
1B
Tibialis Raises
1
1
1
20-30 reps
20-30 reps
20-30 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
2
Squat (Low Bar)
3
8-10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
4
Zercher Deadlift
3
8-10 reps
RPE 7-8
5
Suitcase Carry
3
1.5-2 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raises
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
1B
Tibialis Raises
1
1
1
20-30 reps
20-30 reps
20-30 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
2
Squat (Low Bar)
3
8-10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
4
Zercher Deadlift
3
8-10 reps
RPE 7-8
5
Suitcase Carry
3
1.5-2 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raises
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
1B
Tibialis Raises
1
1
1
20-30 reps
20-30 reps
20-30 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
2
Squat (Low Bar)
3
8-10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
4
Zercher Deadlift
3
8-10 reps
RPE 7-8
5
Suitcase Carry
3
1.5-2 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raises
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
1B
Tibialis Raises
1
1
1
20-30 reps
20-30 reps
20-30 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
2
Squat (Low Bar)
3
8-10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
4
Zercher Deadlift
3
8-10 reps
RPE 7-8
5
Suitcase Carry
3
1.5-2 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raises
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
1B
Tibialis Raises
1
1
1
20-30 reps
20-30 reps
20-30 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
2
Squat (Low Bar)
3
8-10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
4
Zercher Deadlift
3
8-10 reps
RPE 7-8
5
Suitcase Carry
3
1.5-2 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
60%
2A
Neck Curl
3
15-20 reps
RPE 6-7
2B
Neck Extension
3
15-20 reps
RPE 6-7
3
Dip (Weighted)
3
8-10 reps
60%
4
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
5
Cable Punch Out
3
15-20 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
60%
2A
Neck Curl
3
15-20 reps
RPE 6-7
2B
Neck Extension
3
15-20 reps
RPE 6-7
3
Dip (Weighted)
3
8-10 reps
60%
4
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
5
Cable Punch Out
3
15-20 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
60%
2A
Neck Curl
3
15-20 reps
RPE 6-7
2B
Neck Extension
3
15-20 reps
RPE 6-7
3
Dip (Weighted)
3
8-10 reps
60%
4
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
5
Cable Punch Out
3
15-20 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
60%
2A
Neck Curl
3
15-20 reps
RPE 6-7
2B
Neck Extension
3
15-20 reps
RPE 6-7
3
Dip (Weighted)
3
8-10 reps
60%
4
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
5
Cable Punch Out
3
15-20 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
60%
2A
Neck Curl
3
15-20 reps
RPE 6-7
2B
Neck Extension
3
15-20 reps
RPE 6-7
3
Dip (Weighted)
3
8-10 reps
60%
4
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
5
Cable Punch Out
3
15-20 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
60%
2A
Neck Curl
3
15-20 reps
RPE 6-7
2B
Neck Extension
3
15-20 reps
RPE 6-7
3
Dip (Weighted)
3
8-10 reps
60%
4
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
5
Cable Punch Out
3
15-20 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
60%
2A
Neck Curl
3
15-20 reps
RPE 6-7
2B
Neck Extension
3
15-20 reps
RPE 6-7
3
Dip (Weighted)
3
8-10 reps
60%
4
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
5
Cable Punch Out
3
15-20 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
60%
2A
Neck Curl
3
15-20 reps
RPE 6-7
2B
Neck Extension
3
15-20 reps
RPE 6-7
3
Dip (Weighted)
3
8-10 reps
60%
4
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
5
Cable Punch Out
3
15-20 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
60%
2A
Neck Curl
3
15-20 reps
RPE 6-7
2B
Neck Extension
3
15-20 reps
RPE 6-7
3
Dip (Weighted)
3
8-10 reps
60%
4
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
5
Cable Punch Out
3
15-20 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
60%
2A
Neck Curl
3
15-20 reps
RPE 6-7
2B
Neck Extension
3
15-20 reps
RPE 6-7
3
Dip (Weighted)
3
8-10 reps
60%
4
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
5
Cable Punch Out
3
15-20 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
60%
2A
Neck Curl
3
15-20 reps
RPE 6-7
2B
Neck Extension
3
15-20 reps
RPE 6-7
3
Dip (Weighted)
3
8-10 reps
60%
4
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
5
Cable Punch Out
3
15-20 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
60%
2A
Neck Curl
3
15-20 reps
RPE 6-7
2B
Neck Extension
3
15-20 reps
RPE 6-7
3
Dip (Weighted)
3
8-10 reps
60%
4
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
5
Cable Punch Out
3
15-20 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
60%
2
Yates Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
3
Bent Leg Raise
3
10-20 reps
RPE 7-8
4A
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
4B
Pinwheel Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
5
Dead Hang
3
1-2 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
60%
2
Yates Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
3
Bent Leg Raise
3
10-20 reps
RPE 7-8
4A
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
4B
Pinwheel Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
5
Dead Hang
3
1-2 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
60%
2
Yates Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
3
Bent Leg Raise
3
10-20 reps
RPE 7-8
4A
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
4B
Pinwheel Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
5
Dead Hang
3
1-2 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
60%
2
Yates Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
3
Bent Leg Raise
3
10-20 reps
RPE 7-8
4A
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
4B
Pinwheel Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
5
Dead Hang
3
1-2 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
60%
2
Yates Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
3
Bent Leg Raise
3
10-20 reps
RPE 7-8
4A
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
4B
Pinwheel Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
5
Dead Hang
3
1-2 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
60%
2
Yates Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
3
Bent Leg Raise
3
10-20 reps
RPE 7-8
4A
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
4B
Pinwheel Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
5
Dead Hang
3
1-2 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
60%
2
Yates Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
3
Bent Leg Raise
3
10-20 reps
RPE 7-8
4A
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
4B
Pinwheel Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
5
Dead Hang
3
1-2 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
60%
2
Yates Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
3
Bent Leg Raise
3
10-20 reps
RPE 7-8
4A
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
4B
Pinwheel Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
5
Dead Hang
3
1-2 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
60%
2
Yates Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
3
Bent Leg Raise
3
10-20 reps
RPE 7-8
4A
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
4B
Pinwheel Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
5
Dead Hang
3
1-2 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
60%
2
Yates Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
3
Bent Leg Raise
3
10-20 reps
RPE 7-8
4A
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
4B
Pinwheel Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
5
Dead Hang
3
1-2 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
60%
2
Yates Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
3
Bent Leg Raise
3
10-20 reps
RPE 7-8
4A
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
4B
Pinwheel Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
5
Dead Hang
3
1-2 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
60%
2
Yates Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
3
Bent Leg Raise
3
10-20 reps
RPE 7-8
4A
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
4B
Pinwheel Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
5
Dead Hang
3
1-2 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raises
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
1B
Tibialis Raises
1
1
1
20-30 reps
20-30 reps
20-30 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
2
Squat (Low Bar)
3
8-10 reps
60%
3
Cossack Squat (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
4
Zercher Deadlift
3
8-10 reps
RPE 7-8
5
Suitcase Carry
3
1.5-2 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raises
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
1B
Tibialis Raises
1
1
1
20-30 reps
20-30 reps
20-30 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
2
Squat (Low Bar)
3
8-10 reps
60%
3
Cossack Squat (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
4
Zercher Deadlift
3
8-10 reps
RPE 7-8
5
Suitcase Carry
3
1.5-2 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raises
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
1B
Tibialis Raises
1
1
1
20-30 reps
20-30 reps
20-30 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
2
Squat (Low Bar)
3
8-10 reps
60%
3
Cossack Squat (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
4
Zercher Deadlift
3
8-10 reps
RPE 7-8
5
Suitcase Carry
3
1.5-2 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raises
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
1B
Tibialis Raises
1
1
1
20-30 reps
20-30 reps
20-30 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
2
Squat (Low Bar)
3
8-10 reps
60%
3
Cossack Squat (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
4
Zercher Deadlift
3
8-10 reps
RPE 7-8
5
Suitcase Carry
3
1.5-2 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raises
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
1B
Tibialis Raises
1
1
1
20-30 reps
20-30 reps
20-30 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
2
Squat (Low Bar)
3
8-10 reps
60%
3
Cossack Squat (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
4
Zercher Deadlift
3
8-10 reps
RPE 7-8
5
Suitcase Carry
3
1.5-2 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raises
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
1B
Tibialis Raises
1
1
1
20-30 reps
20-30 reps
20-30 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
2
Squat (Low Bar)
3
8-10 reps
60%
3
Cossack Squat (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
4
Zercher Deadlift
3
8-10 reps
RPE 7-8
5
Suitcase Carry
3
1.5-2 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raises
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
1B
Tibialis Raises
1
1
1
20-30 reps
20-30 reps
20-30 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
2
Squat (Low Bar)
3
8-10 reps
60%
3
Cossack Squat (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
4
Zercher Deadlift
3
8-10 reps
RPE 7-8
5
Suitcase Carry
3
1.5-2 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raises
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
1B
Tibialis Raises
1
1
1
20-30 reps
20-30 reps
20-30 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
2
Squat (Low Bar)
3
8-10 reps
60%
3
Cossack Squat (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
4
Zercher Deadlift
3
8-10 reps
RPE 7-8
5
Suitcase Carry
3
1.5-2 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raises
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
1B
Tibialis Raises
1
1
1
20-30 reps
20-30 reps
20-30 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
2
Squat (Low Bar)
3
8-10 reps
60%
3
Cossack Squat (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
4
Zercher Deadlift
3
8-10 reps
RPE 7-8
5
Suitcase Carry
3
1.5-2 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raises
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
1B
Tibialis Raises
1
1
1
20-30 reps
20-30 reps
20-30 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
2
Squat (Low Bar)
3
8-10 reps
60%
3
Cossack Squat (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
4
Zercher Deadlift
3
8-10 reps
RPE 7-8
5
Suitcase Carry
3
1.5-2 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raises
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
1B
Tibialis Raises
1
1
1
20-30 reps
20-30 reps
20-30 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
2
Squat (Low Bar)
3
8-10 reps
60%
3
Cossack Squat (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
4
Zercher Deadlift
3
8-10 reps
RPE 7-8
5
Suitcase Carry
3
1.5-2 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raises
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
1B
Tibialis Raises
1
1
1
20-30 reps
20-30 reps
20-30 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
2
Squat (Low Bar)
3
8-10 reps
60%
3
Cossack Squat (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
4
Zercher Deadlift
3
8-10 reps
RPE 7-8
5
Suitcase Carry
3
1.5-2 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
60%
2A
Neck Curl
3
15-20 reps
RPE 6-7
2B
Neck Extension
3
15-20 reps
RPE 6-7
3
Bench Press (Barbell)
3
8-10 reps
60%
4
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
5
Cable Punch Out
3
15-20 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
60%
2A
Neck Curl
3
15-20 reps
RPE 6-7
2B
Neck Extension
3
15-20 reps
RPE 6-7
3
Bench Press (Barbell)
3
8-10 reps
60%
4
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
5
Cable Punch Out
3
15-20 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
60%
2A
Neck Curl
3
15-20 reps
RPE 6-7
2B
Neck Extension
3
15-20 reps
RPE 6-7
3
Bench Press (Barbell)
3
8-10 reps
60%
4
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
5
Cable Punch Out
3
15-20 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
60%
2A
Neck Curl
3
15-20 reps
RPE 6-7
2B
Neck Extension
3
15-20 reps
RPE 6-7
3
Bench Press (Barbell)
3
8-10 reps
60%
4
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
5
Cable Punch Out
3
15-20 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
60%
2A
Neck Curl
3
15-20 reps
RPE 6-7
2B
Neck Extension
3
15-20 reps
RPE 6-7
3
Bench Press (Barbell)
3
8-10 reps
60%
4
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
5
Cable Punch Out
3
15-20 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
60%
2A
Neck Curl
3
15-20 reps
RPE 6-7
2B
Neck Extension
3
15-20 reps
RPE 6-7
3
Bench Press (Barbell)
3
8-10 reps
60%
4
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
5
Cable Punch Out
3
15-20 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
60%
2A
Neck Curl
3
15-20 reps
RPE 6-7
2B
Neck Extension
3
15-20 reps
RPE 6-7
3
Bench Press (Barbell)
3
8-10 reps
60%
4
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
5
Cable Punch Out
3
15-20 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
60%
2A
Neck Curl
3
15-20 reps
RPE 6-7
2B
Neck Extension
3
15-20 reps
RPE 6-7
3
Bench Press (Barbell)
3
8-10 reps
60%
4
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
5
Cable Punch Out
3
15-20 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
60%
2A
Neck Curl
3
15-20 reps
RPE 6-7
2B
Neck Extension
3
15-20 reps
RPE 6-7
3
Bench Press (Barbell)
3
8-10 reps
60%
4
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
5
Cable Punch Out
3
15-20 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
60%
2A
Neck Curl
3
15-20 reps
RPE 6-7
2B
Neck Extension
3
15-20 reps
RPE 6-7
3
Bench Press (Barbell)
3
8-10 reps
60%
4
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
5
Cable Punch Out
3
15-20 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
60%
2A
Neck Curl
3
15-20 reps
RPE 6-7
2B
Neck Extension
3
15-20 reps
RPE 6-7
3
Bench Press (Barbell)
3
8-10 reps
60%
4
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
5
Cable Punch Out
3
15-20 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
60%
2A
Neck Curl
3
15-20 reps
RPE 6-7
2B
Neck Extension
3
15-20 reps
RPE 6-7
3
Bench Press (Barbell)
3
8-10 reps
60%
4
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
5
Cable Punch Out
3
15-20 reps
RPE 7-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
60%
2
Yates Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
3
Bent Leg Raise
3
10-20 reps
RPE 7-8
4A
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
4B
Pinwheel Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
5
Dead Hang
3
1-2 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
60%
2
Yates Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
3
Bent Leg Raise
3
10-20 reps
RPE 7-8
4A
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
4B
Pinwheel Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
5
Dead Hang
3
1-2 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
60%
2
Yates Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
3
Bent Leg Raise
3
10-20 reps
RPE 7-8
4A
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
4B
Pinwheel Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
5
Dead Hang
3
1-2 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
60%
2
Yates Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
3
Bent Leg Raise
3
10-20 reps
RPE 7-8
4A
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
4B
Pinwheel Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
5
Dead Hang
3
1-2 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
60%
2
Yates Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
3
Bent Leg Raise
3
10-20 reps
RPE 7-8
4A
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
4B
Pinwheel Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
5
Dead Hang
3
1-2 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
60%
2
Yates Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
3
Bent Leg Raise
3
10-20 reps
RPE 7-8
4A
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
4B
Pinwheel Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
5
Dead Hang
3
1-2 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
60%
2
Yates Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
3
Bent Leg Raise
3
10-20 reps
RPE 7-8
4A
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
4B
Pinwheel Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
5
Dead Hang
3
1-2 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
60%
2
Yates Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
3
Bent Leg Raise
3
10-20 reps
RPE 7-8
4A
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
4B
Pinwheel Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
5
Dead Hang
3
1-2 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
60%
2
Yates Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
3
Bent Leg Raise
3
10-20 reps
RPE 7-8
4A
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
4B
Pinwheel Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
5
Dead Hang
3
1-2 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
60%
2
Yates Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
3
Bent Leg Raise
3
10-20 reps
RPE 7-8
4A
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
4B
Pinwheel Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
5
Dead Hang
3
1-2 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
60%
2
Yates Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
3
Bent Leg Raise
3
10-20 reps
RPE 7-8
4A
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
4B
Pinwheel Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
5
Dead Hang
3
1-2 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
60%
2
Yates Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 7-8
3
Bent Leg Raise
3
10-20 reps
RPE 7-8
4A
Preacher Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9.5-10
4B
Pinwheel Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
5
Dead Hang
3
1-2 mins
Week 1
1 / 12 Weeks
Day 1
1A
Single Leg Calf Raises1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7-8
@8-9
@9.5-10
1B
Tibialis Raises1 Set
1 Set
1 Set
20-30 Reps
20-30 Reps
20-30 Reps
@7-8
@8-9
@9.5-10
2
Squat (Low Bar)3 Sets
8-10 Reps
60%
3
Bulgarian Split Squat (Dumbbell)1 Set
1 Set
15-20 Reps
15-20 Reps
@8-9
@9.5-10
4
Zercher Deadlift3 Sets
8-10 Reps
@7-8
5
Suitcase Carry3 Sets
1.5-2 mins
Day 2
1
Overhead Press (Barbell)3 Sets
8-10 Reps
60%
2A
Neck Curl3 Sets
15-20 Reps
@6-7
2B
Neck Extension3 Sets
15-20 Reps
@6-7
3
Dip (Weighted)3 Sets
8-10 Reps
60%
4
Overhead Tricep Extension (Cable)1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7-8
@8-9
@9.5-10
5
Cable Punch Out3 Sets
15-20 Reps
@7-8
Day 3
1
Pull-Up (Weighted)3 Sets
8-10 Reps
60%
2
Yates Row1 Set
2 Sets
8-10 Reps
8-10 Reps
@8-9
@7-8
3
Bent Leg Raise3 Sets
10-20 Reps
@7-8
4A
Preacher Curl (Dumbbell)1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7-8
@8-9
@9.5-10
4B
Pinwheel Curl1 Set
1 Set
8-10 Reps
8-10 Reps
@8-9
@9.5-10
5
Dead Hang3 Sets
1-2 mins
Day 4
1A
Single Leg Calf Raises1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7-8
@8-9
@9.5-10
1B
Tibialis Raises1 Set
1 Set
1 Set
20-30 Reps
20-30 Reps
20-30 Reps
@7-8
@8-9
@9.5-10
2
Squat (Low Bar)3 Sets
8-10 Reps
60%
3
Cossack Squat (Dumbbell)1 Set
1 Set
15-20 Reps
15-20 Reps
@8-9
@9.5-10
4
Zercher Deadlift3 Sets
8-10 Reps
@7-8
5
Suitcase Carry3 Sets
1.5-2 mins
Day 5
1
Overhead Press (Barbell)3 Sets
8-10 Reps
60%
2A
Neck Curl3 Sets
15-20 Reps
@6-7
2B
Neck Extension3 Sets
15-20 Reps
@6-7
3
Bench Press (Barbell)3 Sets
8-10 Reps
60%
4
Overhead Tricep Extension (Cable)1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7-8
@8-9
@9.5-10
5
Cable Punch Out3 Sets
15-20 Reps
@7-8
Day 6
1
Pull-Up (Weighted)3 Sets
8-10 Reps
60%
2
Yates Row1 Set
2 Sets
8-10 Reps
8-10 Reps
@8-9
@7-8
3
Bent Leg Raise3 Sets
10-20 Reps
@7-8
4A
Preacher Curl (Dumbbell)1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7-8
@8-9
@9.5-10
4B
Pinwheel Curl1 Set
1 Set
8-10 Reps
8-10 Reps
@8-9
@9.5-10
5
Dead Hang3 Sets
1-2 mins