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BoostcampPNG

Basic 6 day hypertrophy

by Sam B.
6 athletes joined

Program Description

Focuses on Squat, bench, and OHP as compounds with 4 accessory MVTs a day

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 29, 2024 01:02
  • Last Edited
    Aug 03, 2024 04:10
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BlogBannerPC
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 (Barbell)
5
3 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
3
Pull-Up (Weighted)
4
8 reps
4
Seated Row (Machine)
4
12 reps
5
Chest Fly (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
3
Pull-Up (Weighted)
4
8 reps
4
Seated Row (Machine)
4
12 reps
5
Chest Fly (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
3
Pull-Up (Weighted)
4
8 reps
4
Seated Row (Machine)
4
12 reps
5
Chest Fly (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
3
Pull-Up (Weighted)
4
8 reps
4
Seated Row (Machine)
4
12 reps
5
Chest Fly (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
3
Pull-Up (Weighted)
4
8 reps
4
Seated Row (Machine)
4
12 reps
5
Chest Fly (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
3
Pull-Up (Weighted)
4
8 reps
4
Seated Row (Machine)
4
12 reps
5
Chest Fly (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
3
Pull-Up (Weighted)
4
8 reps
4
Seated Row (Machine)
4
12 reps
5
Chest Fly (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
3
Pull-Up (Weighted)
4
8 reps
4
Seated Row (Machine)
4
12 reps
5
Chest Fly (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
3
Pull-Up (Weighted)
4
8 reps
4
Seated Row (Machine)
4
12 reps
5
Chest Fly (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
3
Pull-Up (Weighted)
4
8 reps
4
Seated Row (Machine)
4
12 reps
5
Chest Fly (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
3
Pull-Up (Weighted)
4
8 reps
4
Seated Row (Machine)
4
12 reps
5
Chest Fly (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Incline Chest Press (Machine)
4
8 reps
3
Pull-Up (Weighted)
4
8 reps
4
Seated Row (Machine)
4
12 reps
5
Chest Fly (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
2
8-12 reps
-
2A
Bicep Curl (Dumbbell)
4
12 reps
3
French Press
4
12 reps
4
Tricep Extension (Cable)
4
15 reps
5
Lateral Raise (Dumbbell)
5
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
2
8-12 reps
-
2A
Bicep Curl (Dumbbell)
4
12 reps
3
French Press
4
12 reps
4
Tricep Extension (Cable)
4
15 reps
5
Lateral Raise (Dumbbell)
5
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
2
8-12 reps
-
2A
Bicep Curl (Dumbbell)
4
12 reps
3
French Press
4
12 reps
4
Tricep Extension (Cable)
4
15 reps
5
Lateral Raise (Dumbbell)
5
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
2
8-12 reps
-
2A
Bicep Curl (Dumbbell)
4
12 reps
3
French Press
4
12 reps
4
Tricep Extension (Cable)
4
15 reps
5
Lateral Raise (Dumbbell)
5
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
2
8-12 reps
-
2A
Bicep Curl (Dumbbell)
4
12 reps
3
French Press
4
12 reps
4
Tricep Extension (Cable)
4
15 reps
5
Lateral Raise (Dumbbell)
5
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
2
8-12 reps
-
2A
Bicep Curl (Dumbbell)
4
12 reps
3
French Press
4
12 reps
4
Tricep Extension (Cable)
4
15 reps
5
Lateral Raise (Dumbbell)
5
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
2
8-12 reps
-
2A
Bicep Curl (Dumbbell)
4
12 reps
3
French Press
4
12 reps
4
Tricep Extension (Cable)
4
15 reps
5
Lateral Raise (Dumbbell)
5
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
2
8-12 reps
-
2A
Bicep Curl (Dumbbell)
4
12 reps
3
French Press
4
12 reps
4
Tricep Extension (Cable)
4
15 reps
5
Lateral Raise (Dumbbell)
5
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
2
8-12 reps
-
2A
Bicep Curl (Dumbbell)
4
12 reps
3
French Press
4
12 reps
4
Tricep Extension (Cable)
4
15 reps
5
Lateral Raise (Dumbbell)
5
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
2
8-12 reps
-
2A
Bicep Curl (Dumbbell)
4
12 reps
3
French Press
4
12 reps
4
Tricep Extension (Cable)
4
15 reps
5
Lateral Raise (Dumbbell)
5
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
2
8-12 reps
-
2A
Bicep Curl (Dumbbell)
4
12 reps
3
French Press
4
12 reps
4
Tricep Extension (Cable)
4
15 reps
5
Lateral Raise (Dumbbell)
5
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
2
8-12 reps
-
2A
Bicep Curl (Dumbbell)
4
12 reps
3
French Press
4
12 reps
4
Tricep Extension (Cable)
4
15 reps
5
Lateral Raise (Dumbbell)
5
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
2A
Leg Extension
6
12 reps
3
Lying Leg Curl
6
12 reps
4
Standing Calf Raise
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
2A
Leg Extension
6
12 reps
3
Lying Leg Curl
6
12 reps
4
Standing Calf Raise
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
2A
Leg Extension
6
12 reps
3
Lying Leg Curl
6
12 reps
4
Standing Calf Raise
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
2A
Leg Extension
6
12 reps
3
Lying Leg Curl
6
12 reps
4
Standing Calf Raise
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
2A
Leg Extension
6
12 reps
3
Lying Leg Curl
6
12 reps
4
Standing Calf Raise
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
2A
Leg Extension
6
12 reps
3
Lying Leg Curl
6
12 reps
4
Standing Calf Raise
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
2A
Leg Extension
6
12 reps
3
Lying Leg Curl
6
12 reps
4
Standing Calf Raise
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
2A
Leg Extension
6
12 reps
3
Lying Leg Curl
6
12 reps
4
Standing Calf Raise
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
2A
Leg Extension
6
12 reps
3
Lying Leg Curl
6
12 reps
4
Standing Calf Raise
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
2A
Leg Extension
6
12 reps
3
Lying Leg Curl
6
12 reps
4
Standing Calf Raise
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
2A
Leg Extension
6
12 reps
3
Lying Leg Curl
6
12 reps
4
Standing Calf Raise
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
2A
Leg Extension
6
12 reps
3
Lying Leg Curl
6
12 reps
4
Standing Calf Raise
4
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
8 reps
2
Seated Row (Machine)
4
12 reps
3
Lat Pulldown (Single Arm)
2
1
15 reps
25 reps
4
Incline Bench Press (Barbell)
4
8 reps
5
Chest Fly (Cable)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
8 reps
2
Seated Row (Machine)
4
12 reps
3
Lat Pulldown (Single Arm)
2
1
15 reps
25 reps
4
Incline Bench Press (Barbell)
4
8 reps
5
Chest Fly (Cable)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
8 reps
2
Seated Row (Machine)
4
12 reps
3
Lat Pulldown (Single Arm)
2
1
15 reps
25 reps
4
Incline Bench Press (Barbell)
4
8 reps
5
Chest Fly (Cable)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
8 reps
2
Seated Row (Machine)
4
12 reps
3
Lat Pulldown (Single Arm)
2
1
15 reps
25 reps
4
Incline Bench Press (Barbell)
4
8 reps
5
Chest Fly (Cable)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
8 reps
2
Seated Row (Machine)
4
12 reps
3
Lat Pulldown (Single Arm)
2
1
15 reps
25 reps
4
Incline Bench Press (Barbell)
4
8 reps
5
Chest Fly (Cable)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
8 reps
2
Seated Row (Machine)
4
12 reps
3
Lat Pulldown (Single Arm)
2
1
15 reps
25 reps
4
Incline Bench Press (Barbell)
4
8 reps
5
Chest Fly (Cable)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
8 reps
2
Seated Row (Machine)
4
12 reps
3
Lat Pulldown (Single Arm)
2
1
15 reps
25 reps
4
Incline Bench Press (Barbell)
4
8 reps
5
Chest Fly (Cable)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
8 reps
2
Seated Row (Machine)
4
12 reps
3
Lat Pulldown (Single Arm)
2
1
15 reps
25 reps
4
Incline Bench Press (Barbell)
4
8 reps
5
Chest Fly (Cable)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
8 reps
2
Seated Row (Machine)
4
12 reps
3
Lat Pulldown (Single Arm)
2
1
15 reps
25 reps
4
Incline Bench Press (Barbell)
4
8 reps
5
Chest Fly (Cable)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
8 reps
2
Seated Row (Machine)
4
12 reps
3
Lat Pulldown (Single Arm)
2
1
15 reps
25 reps
4
Incline Bench Press (Barbell)
4
8 reps
5
Chest Fly (Cable)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
8 reps
2
Seated Row (Machine)
4
12 reps
3
Lat Pulldown (Single Arm)
2
1
15 reps
25 reps
4
Incline Bench Press (Barbell)
4
8 reps
5
Chest Fly (Cable)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
8 reps
2
Seated Row (Machine)
4
12 reps
3
Lat Pulldown (Single Arm)
2
1
15 reps
25 reps
4
Incline Bench Press (Barbell)
4
8 reps
5
Chest Fly (Cable)
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
2A
Preacher Curl (Barbell)
4
12 reps
3A
Bicep Curl (Dumbbell)
4
12 reps
4
French Press
4
12 reps
5
Tricep Pushdown (Cable)
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
2A
Preacher Curl (Barbell)
4
12 reps
3A
Bicep Curl (Dumbbell)
4
12 reps
4
French Press
4
12 reps
5
Tricep Pushdown (Cable)
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
2A
Preacher Curl (Barbell)
4
12 reps
3A
Bicep Curl (Dumbbell)
4
12 reps
4
French Press
4
12 reps
5
Tricep Pushdown (Cable)
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
2A
Preacher Curl (Barbell)
4
12 reps
3A
Bicep Curl (Dumbbell)
4
12 reps
4
French Press
4
12 reps
5
Tricep Pushdown (Cable)
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
2A
Preacher Curl (Barbell)
4
12 reps
3A
Bicep Curl (Dumbbell)
4
12 reps
4
French Press
4
12 reps
5
Tricep Pushdown (Cable)
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
2A
Preacher Curl (Barbell)
4
12 reps
3A
Bicep Curl (Dumbbell)
4
12 reps
4
French Press
4
12 reps
5
Tricep Pushdown (Cable)
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
2A
Preacher Curl (Barbell)
4
12 reps
3A
Bicep Curl (Dumbbell)
4
12 reps
4
French Press
4
12 reps
5
Tricep Pushdown (Cable)
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
2A
Preacher Curl (Barbell)
4
12 reps
3A
Bicep Curl (Dumbbell)
4
12 reps
4
French Press
4
12 reps
5
Tricep Pushdown (Cable)
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
2A
Preacher Curl (Barbell)
4
12 reps
3A
Bicep Curl (Dumbbell)
4
12 reps
4
French Press
4
12 reps
5
Tricep Pushdown (Cable)
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
2A
Preacher Curl (Barbell)
4
12 reps
3A
Bicep Curl (Dumbbell)
4
12 reps
4
French Press
4
12 reps
5
Tricep Pushdown (Cable)
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
2A
Preacher Curl (Barbell)
4
12 reps
3A
Bicep Curl (Dumbbell)
4
12 reps
4
French Press
4
12 reps
5
Tricep Pushdown (Cable)
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
2A
Preacher Curl (Barbell)
4
12 reps
3A
Bicep Curl (Dumbbell)
4
12 reps
4
French Press
4
12 reps
5
Tricep Pushdown (Cable)
4
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
2A
Leg Extension
6
12 reps
3
Lying Leg Curl
6
12 reps
4
Standing Calf Raise
4
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
2A
Leg Extension
6
12 reps
3
Lying Leg Curl
6
12 reps
4
Standing Calf Raise
4
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
2A
Leg Extension
6
12 reps
3
Lying Leg Curl
6
12 reps
4
Standing Calf Raise
4
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
2A
Leg Extension
6
12 reps
3
Lying Leg Curl
6
12 reps
4
Standing Calf Raise
4
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
2A
Leg Extension
6
12 reps
3
Lying Leg Curl
6
12 reps
4
Standing Calf Raise
4
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
2A
Leg Extension
6
12 reps
3
Lying Leg Curl
6
12 reps
4
Standing Calf Raise
4
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
2A
Leg Extension
6
12 reps
3
Lying Leg Curl
6
12 reps
4
Standing Calf Raise
4
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
2A
Leg Extension
6
12 reps
3
Lying Leg Curl
6
12 reps
4
Standing Calf Raise
4
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
2A
Leg Extension
6
12 reps
3
Lying Leg Curl
6
12 reps
4
Standing Calf Raise
4
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
2A
Leg Extension
6
12 reps
3
Lying Leg Curl
6
12 reps
4
Standing Calf Raise
4
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
2A
Leg Extension
6
12 reps
3
Lying Leg Curl
6
12 reps
4
Standing Calf Raise
4
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
2A
Leg Extension
6
12 reps
3
Lying Leg Curl
6
12 reps
4
Standing Calf Raise
4
20 reps
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
3 Reps
@8
2
Incline Chest Press (Machine)
4 Sets
8 Reps
3
Pull-Up (Weighted)
4 Sets
8 Reps
4
Seated Row (Machine)
4 Sets
12 Reps
5
Chest Fly (Cable)
3 Sets
15 Reps
Day 2
1
Preacher Curl (Barbell)
4 Sets
2 Sets
8-12 Reps
-
2A
Bicep Curl (Dumbbell)
4 Sets
12 Reps
3
French Press
4 Sets
12 Reps
4
Tricep Extension (Cable)
4 Sets
15 Reps
5
Lateral Raise (Dumbbell)
5 Sets
15 Reps
Day 3
1
Squat (Barbell)
5 Sets
3 Reps
2A
Leg Extension
6 Sets
12 Reps
3
Lying Leg Curl
6 Sets
12 Reps
4
Standing Calf Raise
4 Sets
20 Reps
Day 4
1
Pull-Up (Weighted)
5 Sets
8 Reps
2
Seated Row (Machine)
4 Sets
12 Reps
3
Lat Pulldown (Single Arm)
2 Sets
1 Set
15 Reps
25 Reps
4
Incline Bench Press (Barbell)
4 Sets
8 Reps
5
Chest Fly (Cable)
4 Sets
15 Reps
Day 5
1
Overhead Press (Barbell)
5 Sets
3 Reps
2A
Preacher Curl (Barbell)
4 Sets
12 Reps
3A
Bicep Curl (Dumbbell)
4 Sets
12 Reps
4
French Press
4 Sets
12 Reps
5
Tricep Pushdown (Cable)
4 Sets
15 Reps
Day 6
1
Squat (Barbell)
5 Sets
3 Reps
2A
Leg Extension
6 Sets
12 Reps
3
Lying Leg Curl
6 Sets
12 Reps
4
Standing Calf Raise
4 Sets
20 Reps