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Dan's Size and Strength Routine

by Dan P.
5 athletes joined

Program Description

A 3 day on, 1 day off program for building size, strength, and functional lifting ability. Recommended for intermediate level lifters with a decent base of strength. Make sure to eat, rest, and recover well to keep up with the training volume. Best of luck, you got this! 👍 "Weeks" are 8 days because of the schedule, here's the days you'll be working out (assuming you start this program on a monday) Week 1: Mon/Tue/Wed/Fri/Sat/Sun Week 2: Tue/Wed/Thur/Sat/Sun/Mon Week 3: Wed/Thur/Fri/Sun/Mon/Tue Week 4: Thur/Fri/Sat/Mon/Tue/Wed Week 5: Fri/Sat/Sun/Tue/Wed/Thur Week 6: Sat/Sun/Mon/Wed/Thur/Fri

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 11, 2024 05:30
  • Last Edited
    Dec 25, 2024 05:56
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
6-8 reps
RPE 7-8
2
Chin-Up (Weighted)
4
6-8 reps
RPE 7-8
3
Overhead Press (Barbell)
3
8-10 reps
RPE 6-7
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 6-7
5
Dip (Weighted)
3
10-12 reps
RPE 6-7
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
6-8 reps
RPE 7-8
2
Chin-Up (Weighted)
4
6-8 reps
RPE 7-8
3
Overhead Press (Barbell)
3
8-10 reps
RPE 6-7
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 6-7
5
Dip (Weighted)
3
10-12 reps
RPE 6-7
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
6-8 reps
RPE 7-8
2
Chin-Up (Weighted)
4
6-8 reps
RPE 7-8
3
Overhead Press (Barbell)
3
8-10 reps
RPE 6-7
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 6-7
5
Dip (Weighted)
3
10-12 reps
RPE 6-7
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
6-8 reps
RPE 7-8
2
Chin-Up (Weighted)
4
6-8 reps
RPE 7-8
3
Overhead Press (Barbell)
3
8-10 reps
RPE 6-7
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 6-7
5
Dip (Weighted)
3
10-12 reps
RPE 6-7
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
6-8 reps
RPE 7-8
2
Chin-Up (Weighted)
4
6-8 reps
RPE 7-8
3
Overhead Press (Barbell)
3
8-10 reps
RPE 6-7
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 6-7
5
Dip (Weighted)
3
10-12 reps
RPE 6-7
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
6-8 reps
RPE 7-8
2
Chin-Up (Weighted)
4
6-8 reps
RPE 7-8
3
Overhead Press (Barbell)
3
8-10 reps
RPE 6-7
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 6-7
5
Dip (Weighted)
3
10-12 reps
RPE 6-7
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Trap Bar Deadlift
4
6-8 reps
RPE 7-8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6-7
4
Lunge (Barbell)
3
10-12 reps
RPE 6-7
5
Leg Press (45 Degrees)
3
10-12 reps
RPE 6-7
6
Standing Calf Raise
3
12-15 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Trap Bar Deadlift
4
6-8 reps
RPE 7-8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6-7
4
Lunge (Barbell)
3
10-12 reps
RPE 6-7
5
Leg Press (45 Degrees)
3
10-12 reps
RPE 6-7
6
Standing Calf Raise
3
12-15 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Trap Bar Deadlift
4
6-8 reps
RPE 7-8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6-7
4
Lunge (Barbell)
3
10-12 reps
RPE 6-7
5
Leg Press (45 Degrees)
3
10-12 reps
RPE 6-7
6
Standing Calf Raise
3
12-15 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Trap Bar Deadlift
4
6-8 reps
RPE 7-8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6-7
4
Lunge (Barbell)
3
10-12 reps
RPE 6-7
5
Leg Press (45 Degrees)
3
10-12 reps
RPE 6-7
6
Standing Calf Raise
3
12-15 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Trap Bar Deadlift
4
6-8 reps
RPE 7-8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6-7
4
Lunge (Barbell)
3
10-12 reps
RPE 6-7
5
Leg Press (45 Degrees)
3
10-12 reps
RPE 6-7
6
Standing Calf Raise
3
12-15 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Trap Bar Deadlift
4
6-8 reps
RPE 7-8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6-7
4
Lunge (Barbell)
3
10-12 reps
RPE 6-7
5
Leg Press (45 Degrees)
3
10-12 reps
RPE 6-7
6
Standing Calf Raise
3
12-15 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6-8 reps
RPE 7-8
2
Dumbbell Row
4
6-8 reps
RPE 7-8
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 6-7
4
Russian Twist
3
10-12 reps
RPE 6-7
5
Side Plank
3
0.5-1 mins
RPE 6-7
6
Plank
3
0.5-1 mins
RPE 6-7
7
Hanging Toes To Bar
3
10-12 reps
RPE 6-7
8
Alternating Dumbbell Curl
3
10-12 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6-8 reps
RPE 7-8
2
Dumbbell Row
4
6-8 reps
RPE 7-8
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 6-7
4
Russian Twist
3
10-12 reps
RPE 6-7
5
Side Plank
3
0.5-1 mins
RPE 6-7
6
Plank
3
0.5-1 mins
RPE 6-7
7
Hanging Toes To Bar
3
10-12 reps
RPE 6-7
8
Alternating Dumbbell Curl
3
10-12 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6-8 reps
RPE 7-8
2
Dumbbell Row
4
6-8 reps
RPE 7-8
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 6-7
4
Russian Twist
3
10-12 reps
RPE 6-7
5
Side Plank
3
0.5-1 mins
RPE 6-7
6
Plank
3
0.5-1 mins
RPE 6-7
7
Hanging Toes To Bar
3
10-12 reps
RPE 6-7
8
Alternating Dumbbell Curl
3
10-12 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6-8 reps
RPE 7-8
2
Dumbbell Row
4
6-8 reps
RPE 7-8
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 6-7
4
Russian Twist
3
10-12 reps
RPE 6-7
5
Side Plank
3
0.5-1 mins
RPE 6-7
6
Plank
3
0.5-1 mins
RPE 6-7
7
Hanging Toes To Bar
3
10-12 reps
RPE 6-7
8
Alternating Dumbbell Curl
3
10-12 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6-8 reps
RPE 7-8
2
Dumbbell Row
4
6-8 reps
RPE 7-8
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 6-7
4
Russian Twist
3
10-12 reps
RPE 6-7
5
Side Plank
3
0.5-1 mins
RPE 6-7
6
Plank
3
0.5-1 mins
RPE 6-7
7
Hanging Toes To Bar
3
10-12 reps
RPE 6-7
8
Alternating Dumbbell Curl
3
10-12 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6-8 reps
RPE 7-8
2
Dumbbell Row
4
6-8 reps
RPE 7-8
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 6-7
4
Russian Twist
3
10-12 reps
RPE 6-7
5
Side Plank
3
0.5-1 mins
RPE 6-7
6
Plank
3
0.5-1 mins
RPE 6-7
7
Hanging Toes To Bar
3
10-12 reps
RPE 6-7
8
Alternating Dumbbell Curl
3
10-12 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
6-8 reps
RPE 7-8
2
Chin-Up (Weighted)
4
6-8 reps
RPE 7-8
3
Overhead Press (Barbell)
3
8-10 reps
RPE 6-7
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 6-7
5
Dip (Weighted)
3
10-12 reps
RPE 6-7
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
6-8 reps
RPE 7-8
2
Chin-Up (Weighted)
4
6-8 reps
RPE 7-8
3
Overhead Press (Barbell)
3
8-10 reps
RPE 6-7
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 6-7
5
Dip (Weighted)
3
10-12 reps
RPE 6-7
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
6-8 reps
RPE 7-8
2
Chin-Up (Weighted)
4
6-8 reps
RPE 7-8
3
Overhead Press (Barbell)
3
8-10 reps
RPE 6-7
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 6-7
5
Dip (Weighted)
3
10-12 reps
RPE 6-7
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
6-8 reps
RPE 7-8
2
Chin-Up (Weighted)
4
6-8 reps
RPE 7-8
3
Overhead Press (Barbell)
3
8-10 reps
RPE 6-7
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 6-7
5
Dip (Weighted)
3
10-12 reps
RPE 6-7
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
6-8 reps
RPE 7-8
2
Chin-Up (Weighted)
4
6-8 reps
RPE 7-8
3
Overhead Press (Barbell)
3
8-10 reps
RPE 6-7
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 6-7
5
Dip (Weighted)
3
10-12 reps
RPE 6-7
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
6-8 reps
RPE 7-8
2
Chin-Up (Weighted)
4
6-8 reps
RPE 7-8
3
Overhead Press (Barbell)
3
8-10 reps
RPE 6-7
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 6-7
5
Dip (Weighted)
3
10-12 reps
RPE 6-7
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Trap Bar Deadlift
4
6-8 reps
RPE 7-8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6-7
4
Lunge (Barbell)
3
10-12 reps
RPE 6-7
5
Leg Press (45 Degrees)
3
10-12 reps
RPE 6-7
6
Standing Calf Raise
3
12-15 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Trap Bar Deadlift
4
6-8 reps
RPE 7-8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6-7
4
Lunge (Barbell)
3
10-12 reps
RPE 6-7
5
Leg Press (45 Degrees)
3
10-12 reps
RPE 6-7
6
Standing Calf Raise
3
12-15 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Trap Bar Deadlift
4
6-8 reps
RPE 7-8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6-7
4
Lunge (Barbell)
3
10-12 reps
RPE 6-7
5
Leg Press (45 Degrees)
3
10-12 reps
RPE 6-7
6
Standing Calf Raise
3
12-15 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Trap Bar Deadlift
4
6-8 reps
RPE 7-8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6-7
4
Lunge (Barbell)
3
10-12 reps
RPE 6-7
5
Leg Press (45 Degrees)
3
10-12 reps
RPE 6-7
6
Standing Calf Raise
3
12-15 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Trap Bar Deadlift
4
6-8 reps
RPE 7-8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6-7
4
Lunge (Barbell)
3
10-12 reps
RPE 6-7
5
Leg Press (45 Degrees)
3
10-12 reps
RPE 6-7
6
Standing Calf Raise
3
12-15 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Trap Bar Deadlift
4
6-8 reps
RPE 7-8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6-7
4
Lunge (Barbell)
3
10-12 reps
RPE 6-7
5
Leg Press (45 Degrees)
3
10-12 reps
RPE 6-7
6
Standing Calf Raise
3
12-15 reps
RPE 6-7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6-8 reps
RPE 7-8
2
Dumbbell Row
4
6-8 reps
RPE 7-8
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 6-7
4
Russian Twist
3
10-12 reps
RPE 6-7
5
Side Plank
3
0.5-1 mins
RPE 6-7
6
Plank
3
0.5-1 mins
RPE 6-7
7
Hanging Toes To Bar
3
10-12 reps
RPE 6-7
8
Alternating Dumbbell Curl
3
10-12 reps
RPE 6-7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6-8 reps
RPE 7-8
2
Dumbbell Row
4
6-8 reps
RPE 7-8
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 6-7
4
Russian Twist
3
10-12 reps
RPE 6-7
5
Side Plank
3
0.5-1 mins
RPE 6-7
6
Plank
3
0.5-1 mins
RPE 6-7
7
Hanging Toes To Bar
3
10-12 reps
RPE 6-7
8
Alternating Dumbbell Curl
3
10-12 reps
RPE 6-7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6-8 reps
RPE 7-8
2
Dumbbell Row
4
6-8 reps
RPE 7-8
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 6-7
4
Russian Twist
3
10-12 reps
RPE 6-7
5
Side Plank
3
0.5-1 mins
RPE 6-7
6
Plank
3
0.5-1 mins
RPE 6-7
7
Hanging Toes To Bar
3
10-12 reps
RPE 6-7
8
Alternating Dumbbell Curl
3
10-12 reps
RPE 6-7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6-8 reps
RPE 7-8
2
Dumbbell Row
4
6-8 reps
RPE 7-8
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 6-7
4
Russian Twist
3
10-12 reps
RPE 6-7
5
Side Plank
3
0.5-1 mins
RPE 6-7
6
Plank
3
0.5-1 mins
RPE 6-7
7
Hanging Toes To Bar
3
10-12 reps
RPE 6-7
8
Alternating Dumbbell Curl
3
10-12 reps
RPE 6-7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6-8 reps
RPE 7-8
2
Dumbbell Row
4
6-8 reps
RPE 7-8
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 6-7
4
Russian Twist
3
10-12 reps
RPE 6-7
5
Side Plank
3
0.5-1 mins
RPE 6-7
6
Plank
3
0.5-1 mins
RPE 6-7
7
Hanging Toes To Bar
3
10-12 reps
RPE 6-7
8
Alternating Dumbbell Curl
3
10-12 reps
RPE 6-7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6-8 reps
RPE 7-8
2
Dumbbell Row
4
6-8 reps
RPE 7-8
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 6-7
4
Russian Twist
3
10-12 reps
RPE 6-7
5
Side Plank
3
0.5-1 mins
RPE 6-7
6
Plank
3
0.5-1 mins
RPE 6-7
7
Hanging Toes To Bar
3
10-12 reps
RPE 6-7
8
Alternating Dumbbell Curl
3
10-12 reps
RPE 6-7
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Wide Grip)
4 Sets
6-8 Reps
@7-8
2
Chin-Up (Weighted)
4 Sets
6-8 Reps
@7-8
3
Overhead Press (Barbell)
3 Sets
8-10 Reps
@6-7
4
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@6-7
5
Dip (Weighted)
3 Sets
10-12 Reps
@6-7
6
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@6-7
Day 2
1
High Bar Squat (Barbell)
4 Sets
6-8 Reps
@7-8
2
Trap Bar Deadlift
4 Sets
6-8 Reps
@7-8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@6-7
4
Lunge (Barbell)
3 Sets
10-12 Reps
@6-7
5
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@6-7
6
Standing Calf Raise
3 Sets
12-15 Reps
@6-7
Day 3
1
Push Press (Barbell)
4 Sets
6-8 Reps
@7-8
2
Dumbbell Row
4 Sets
6-8 Reps
@7-8
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@6-7
4
Russian Twist
3 Sets
10-12 Reps
@6-7
5
Side Plank
3 Sets
0.5-1 mins
@6-7
6
Plank
3 Sets
0.5-1 mins
@6-7
7
Hanging Toes To Bar
3 Sets
10-12 Reps
@6-7
8
Alternating Dumbbell Curl
3 Sets
10-12 Reps
@6-7
Day 4
1
Bench Press (Wide Grip)
4 Sets
6-8 Reps
@7-8
2
Chin-Up (Weighted)
4 Sets
6-8 Reps
@7-8
3
Overhead Press (Barbell)
3 Sets
8-10 Reps
@6-7
4
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@6-7
5
Dip (Weighted)
3 Sets
10-12 Reps
@6-7
6
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@6-7
Day 5
1
High Bar Squat (Barbell)
4 Sets
6-8 Reps
@7-8
2
Trap Bar Deadlift
4 Sets
6-8 Reps
@7-8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@6-7
4
Lunge (Barbell)
3 Sets
10-12 Reps
@6-7
5
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@6-7
6
Standing Calf Raise
3 Sets
12-15 Reps
@6-7
Day 6
1
Push Press (Barbell)
4 Sets
6-8 Reps
@7-8
2
Dumbbell Row
4 Sets
6-8 Reps
@7-8
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@6-7
4
Russian Twist
3 Sets
10-12 Reps
@6-7
5
Side Plank
3 Sets
0.5-1 mins
@6-7
6
Plank
3 Sets
0.5-1 mins
@6-7
7
Hanging Toes To Bar
3 Sets
10-12 Reps
@6-7
8
Alternating Dumbbell Curl
3 Sets
10-12 Reps
@6-7