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PPLL

by Joe V.

Program Description

PPLL with 3 days of running

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 23, 2025 04:36
  • Last Edited
    Jan 23, 2025 05:01
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
4
Lateral Raise (Cable)
3
8-10 reps
RPE 7
5
Chest Fly (Machine)
3
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Single Arm Pushdown
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
4
Lateral Raise (Cable)
3
8-10 reps
RPE 7
5
Chest Fly (Machine)
3
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Single Arm Pushdown
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
4
Lateral Raise (Cable)
3
8-10 reps
RPE 7
5
Chest Fly (Machine)
3
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Single Arm Pushdown
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
4
Lateral Raise (Cable)
3
8-10 reps
RPE 7
5
Chest Fly (Machine)
3
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Single Arm Pushdown
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
4
Lateral Raise (Cable)
3
8-10 reps
RPE 7
5
Chest Fly (Machine)
3
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Single Arm Pushdown
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
4
Lateral Raise (Cable)
3
8-10 reps
RPE 7
5
Chest Fly (Machine)
3
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Single Arm Pushdown
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
4
Lateral Raise (Cable)
3
8-10 reps
RPE 7
5
Chest Fly (Machine)
3
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Single Arm Pushdown
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
4
Lateral Raise (Cable)
3
8-10 reps
RPE 7
5
Chest Fly (Machine)
3
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Single Arm Pushdown
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
4
Lateral Raise (Cable)
3
8-10 reps
RPE 7
5
Chest Fly (Machine)
3
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Single Arm Pushdown
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
4
Lateral Raise (Cable)
3
8-10 reps
RPE 7
5
Chest Fly (Machine)
3
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Single Arm Pushdown
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
4
Lateral Raise (Cable)
3
8-10 reps
RPE 7
5
Chest Fly (Machine)
3
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Single Arm Pushdown
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
4
Lateral Raise (Cable)
3
8-10 reps
RPE 7
5
Chest Fly (Machine)
3
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Single Arm Pushdown
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Single Leg Press
3
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
8-10 reps
RPE 7
5
Glute Bridge (Bodyweight)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Single Leg Press
3
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
8-10 reps
RPE 7
5
Glute Bridge (Bodyweight)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Single Leg Press
3
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
8-10 reps
RPE 7
5
Glute Bridge (Bodyweight)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Single Leg Press
3
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
8-10 reps
RPE 7
5
Glute Bridge (Bodyweight)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Single Leg Press
3
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
8-10 reps
RPE 7
5
Glute Bridge (Bodyweight)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Single Leg Press
3
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
8-10 reps
RPE 7
5
Glute Bridge (Bodyweight)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Single Leg Press
3
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
8-10 reps
RPE 7
5
Glute Bridge (Bodyweight)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Single Leg Press
3
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
8-10 reps
RPE 7
5
Glute Bridge (Bodyweight)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Single Leg Press
3
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
8-10 reps
RPE 7
5
Glute Bridge (Bodyweight)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Single Leg Press
3
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
8-10 reps
RPE 7
5
Glute Bridge (Bodyweight)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Single Leg Press
3
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
8-10 reps
RPE 7
5
Glute Bridge (Bodyweight)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Single Leg Press
3
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
8-10 reps
RPE 7
5
Glute Bridge (Bodyweight)
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 8
2
T-Bar Row
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
6-8 reps
RPE 8
4
Face Pull
3
8-10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 8
2
T-Bar Row
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
6-8 reps
RPE 8
4
Face Pull
3
8-10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 8
2
T-Bar Row
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
6-8 reps
RPE 8
4
Face Pull
3
8-10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 8
2
T-Bar Row
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
6-8 reps
RPE 8
4
Face Pull
3
8-10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 8
2
T-Bar Row
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
6-8 reps
RPE 8
4
Face Pull
3
8-10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 8
2
T-Bar Row
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
6-8 reps
RPE 8
4
Face Pull
3
8-10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 8
2
T-Bar Row
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
6-8 reps
RPE 8
4
Face Pull
3
8-10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 8
2
T-Bar Row
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
6-8 reps
RPE 8
4
Face Pull
3
8-10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 8
2
T-Bar Row
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
6-8 reps
RPE 8
4
Face Pull
3
8-10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 8
2
T-Bar Row
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
6-8 reps
RPE 8
4
Face Pull
3
8-10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 8
2
T-Bar Row
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
6-8 reps
RPE 8
4
Face Pull
3
8-10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 8
2
T-Bar Row
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
6-8 reps
RPE 8
4
Face Pull
3
8-10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8
2
Goblet Squat
3
6-8 reps
RPE 9
3
Hip Thrust (Machine)
2
8-10 reps
RPE 7
4
Seated Calf Raise
2
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8
2
Goblet Squat
3
6-8 reps
RPE 9
3
Hip Thrust (Machine)
2
8-10 reps
RPE 7
4
Seated Calf Raise
2
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8
2
Goblet Squat
3
6-8 reps
RPE 9
3
Hip Thrust (Machine)
2
8-10 reps
RPE 7
4
Seated Calf Raise
2
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8
2
Goblet Squat
3
6-8 reps
RPE 9
3
Hip Thrust (Machine)
2
8-10 reps
RPE 7
4
Seated Calf Raise
2
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8
2
Goblet Squat
3
6-8 reps
RPE 9
3
Hip Thrust (Machine)
2
8-10 reps
RPE 7
4
Seated Calf Raise
2
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8
2
Goblet Squat
3
6-8 reps
RPE 9
3
Hip Thrust (Machine)
2
8-10 reps
RPE 7
4
Seated Calf Raise
2
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8
2
Goblet Squat
3
6-8 reps
RPE 9
3
Hip Thrust (Machine)
2
8-10 reps
RPE 7
4
Seated Calf Raise
2
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8
2
Goblet Squat
3
6-8 reps
RPE 9
3
Hip Thrust (Machine)
2
8-10 reps
RPE 7
4
Seated Calf Raise
2
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8
2
Goblet Squat
3
6-8 reps
RPE 9
3
Hip Thrust (Machine)
2
8-10 reps
RPE 7
4
Seated Calf Raise
2
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8
2
Goblet Squat
3
6-8 reps
RPE 9
3
Hip Thrust (Machine)
2
8-10 reps
RPE 7
4
Seated Calf Raise
2
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8
2
Goblet Squat
3
6-8 reps
RPE 9
3
Hip Thrust (Machine)
2
8-10 reps
RPE 7
4
Seated Calf Raise
2
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8
2
Goblet Squat
3
6-8 reps
RPE 9
3
Hip Thrust (Machine)
2
8-10 reps
RPE 7
4
Seated Calf Raise
2
8-10 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8
2
Seated Overhead Press (Dumbbell)
3 Sets
6-8 Reps
@8
3
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@8
4
Lateral Raise (Cable)
3 Sets
8-10 Reps
@7
5
Chest Fly (Machine)
3 Sets
8-10 Reps
@8
6
Dip (Bodyweight)
3 Sets
8-10 Reps
@8
7
Single Arm Pushdown
3 Sets
8-10 Reps
@8
Day 2
1
Bulgarian Split Squat (Dumbbell)
3 Sets
6-8 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8
3
Single Leg Press
3 Sets
6-8 Reps
@9
4
Seated Hamstring Curl
2 Sets
8-10 Reps
@7
5
Glute Bridge (Bodyweight)
2 Sets
8-10 Reps
@8
Day 3
1
Lat Pulldown (Close Grip)
3 Sets
6-8 Reps
@8
2
T-Bar Row
3 Sets
6-8 Reps
@9
3
Seated Row (Cable)
3 Sets
6-8 Reps
@8
4
Face Pull
3 Sets
8-10 Reps
@8
5
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
8-10 Reps
@8
Day 4
1
Trap Bar Deadlift
3 Sets
6-8 Reps
@8
2
Goblet Squat
3 Sets
6-8 Reps
@9
3
Hip Thrust (Machine)
2 Sets
8-10 Reps
@7
4
Seated Calf Raise
2 Sets
8-10 Reps
@7