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Milo Wolf's 3-Day Full Body

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Program Description

This program is based on a free training template made by Dr. Milo Wolf at Wolf Coaching. The template itself doesn't prescribe any specific exercise but guidelines for which type of exercise to choose. I've taken the liberty of choosing exercises that are 'must-know' exercises for novice trainers. I hope this program helps you in your journey.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 22, 2024 08:19
  • Last Edited
    Dec 17, 2024 07:54
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ON THE BOOSTCAMP APP FOR FREE
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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)
2
5-10 reps
RPE 8.5
2A
Underhand Lat Pulldown
2
10-15 reps
RPE 8.5
2B
Overhead Press (Dumbbell)
2
5-10 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8.5
4
Leg Extension
2
15-25 reps
RPE 8.5
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 8.5
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
RPE 8.5
2A
Underhand Lat Pulldown
2
10-15 reps
RPE 8.5
2B
Overhead Press (Dumbbell)
2
5-10 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8.5
4
Leg Extension
2
15-25 reps
RPE 8.5
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 8.5
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
RPE 8.5
2A
Underhand Lat Pulldown
2
10-15 reps
RPE 8.5
2B
Overhead Press (Dumbbell)
2
5-10 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8.5
4
Leg Extension
2
15-25 reps
RPE 8.5
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 8.5
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
RPE 8.5
2A
Underhand Lat Pulldown
2
10-15 reps
RPE 8.5
2B
Overhead Press (Dumbbell)
2
5-10 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8.5
4
Leg Extension
2
15-25 reps
RPE 8.5
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 8.5
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
RPE 8.5
2A
Underhand Lat Pulldown
2
10-15 reps
RPE 8.5
2B
Overhead Press (Dumbbell)
2
5-10 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8.5
4
Leg Extension
2
15-25 reps
RPE 8.5
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 8.5
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
RPE 8.5
2A
Underhand Lat Pulldown
2
10-15 reps
RPE 8.5
2B
Overhead Press (Dumbbell)
2
5-10 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8.5
4
Leg Extension
2
15-25 reps
RPE 8.5
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 8.5
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
RPE 8.5
2A
Underhand Lat Pulldown
2
10-15 reps
RPE 8.5
2B
Overhead Press (Dumbbell)
2
5-10 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8.5
4
Leg Extension
2
15-25 reps
RPE 8.5
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 8.5
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
RPE 8.5
2A
Underhand Lat Pulldown
2
10-15 reps
RPE 8.5
2B
Overhead Press (Dumbbell)
2
5-10 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8.5
4
Leg Extension
2
15-25 reps
RPE 8.5
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 8.5
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
RPE 8.5
2A
Underhand Lat Pulldown
2
10-15 reps
RPE 8.5
2B
Overhead Press (Dumbbell)
2
5-10 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8.5
4
Leg Extension
2
15-25 reps
RPE 8.5
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 8.5
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
RPE 8.5
2A
Underhand Lat Pulldown
2
10-15 reps
RPE 8.5
2B
Overhead Press (Dumbbell)
2
5-10 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8.5
4
Leg Extension
2
15-25 reps
RPE 8.5
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 8.5
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
RPE 8.5
2A
Underhand Lat Pulldown
2
10-15 reps
RPE 8.5
2B
Overhead Press (Dumbbell)
2
5-10 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8.5
4
Leg Extension
2
15-25 reps
RPE 8.5
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 8.5
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
RPE 8.5
2A
Underhand Lat Pulldown
2
10-15 reps
RPE 8.5
2B
Overhead Press (Dumbbell)
2
5-10 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8.5
4
Leg Extension
2
15-25 reps
RPE 8.5
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 8.5
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-10 reps
RPE 8.5
2
Lunge (Dumbbell)
2
10-15 reps
RPE 8.5
3A
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 8.5
4A
Chest Fly (Dumbbell)
2
15-25 reps
RPE 8.5
4B
Pullover (Dumbbell)
2
15-25 reps
RPE 8.5
5
Straight Leg Calf Raise
2
5-10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-10 reps
RPE 8.5
2
Lunge (Dumbbell)
2
10-15 reps
RPE 8.5
3A
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 8.5
4A
Chest Fly (Dumbbell)
2
15-25 reps
RPE 8.5
4B
Pullover (Dumbbell)
2
15-25 reps
RPE 8.5
5
Straight Leg Calf Raise
2
5-10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-10 reps
RPE 8.5
2
Lunge (Dumbbell)
2
10-15 reps
RPE 8.5
3A
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 8.5
4A
Chest Fly (Dumbbell)
2
15-25 reps
RPE 8.5
4B
Pullover (Dumbbell)
2
15-25 reps
RPE 8.5
5
Straight Leg Calf Raise
2
5-10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-10 reps
RPE 8.5
2
Lunge (Dumbbell)
2
10-15 reps
RPE 8.5
3A
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 8.5
4A
Chest Fly (Dumbbell)
2
15-25 reps
RPE 8.5
4B
Pullover (Dumbbell)
2
15-25 reps
RPE 8.5
5
Straight Leg Calf Raise
2
5-10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-10 reps
RPE 8.5
2
Lunge (Dumbbell)
2
10-15 reps
RPE 8.5
3A
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 8.5
4A
Chest Fly (Dumbbell)
2
15-25 reps
RPE 8.5
4B
Pullover (Dumbbell)
2
15-25 reps
RPE 8.5
5
Straight Leg Calf Raise
2
5-10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-10 reps
RPE 8.5
2
Lunge (Dumbbell)
2
10-15 reps
RPE 8.5
3A
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 8.5
4A
Chest Fly (Dumbbell)
2
15-25 reps
RPE 8.5
4B
Pullover (Dumbbell)
2
15-25 reps
RPE 8.5
5
Straight Leg Calf Raise
2
5-10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-10 reps
RPE 8.5
2
Lunge (Dumbbell)
2
10-15 reps
RPE 8.5
3A
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 8.5
4A
Chest Fly (Dumbbell)
2
15-25 reps
RPE 8.5
4B
Pullover (Dumbbell)
2
15-25 reps
RPE 8.5
5
Straight Leg Calf Raise
2
5-10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-10 reps
RPE 8.5
2
Lunge (Dumbbell)
2
10-15 reps
RPE 8.5
3A
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 8.5
4A
Chest Fly (Dumbbell)
2
15-25 reps
RPE 8.5
4B
Pullover (Dumbbell)
2
15-25 reps
RPE 8.5
5
Straight Leg Calf Raise
2
5-10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-10 reps
RPE 8.5
2
Lunge (Dumbbell)
2
10-15 reps
RPE 8.5
3A
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 8.5
4A
Chest Fly (Dumbbell)
2
15-25 reps
RPE 8.5
4B
Pullover (Dumbbell)
2
15-25 reps
RPE 8.5
5
Straight Leg Calf Raise
2
5-10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-10 reps
RPE 8.5
2
Lunge (Dumbbell)
2
10-15 reps
RPE 8.5
3A
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 8.5
4A
Chest Fly (Dumbbell)
2
15-25 reps
RPE 8.5
4B
Pullover (Dumbbell)
2
15-25 reps
RPE 8.5
5
Straight Leg Calf Raise
2
5-10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-10 reps
RPE 8.5
2
Lunge (Dumbbell)
2
10-15 reps
RPE 8.5
3A
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 8.5
4A
Chest Fly (Dumbbell)
2
15-25 reps
RPE 8.5
4B
Pullover (Dumbbell)
2
15-25 reps
RPE 8.5
5
Straight Leg Calf Raise
2
5-10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-10 reps
RPE 8.5
2
Lunge (Dumbbell)
2
10-15 reps
RPE 8.5
3A
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 8.5
4A
Chest Fly (Dumbbell)
2
15-25 reps
RPE 8.5
4B
Pullover (Dumbbell)
2
15-25 reps
RPE 8.5
5
Straight Leg Calf Raise
2
5-10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
10-15 reps
RPE 8.5
1B
Chest Supported Row (Machine)
2
5-10 reps
RPE 8.5
2
Lateral Raise (Cable)
2
10-15 reps
RPE 8.5
3
Leg Press
2
10-15 reps
RPE 8.5
4
Leg Curl
2
15-25 reps
RPE 8.5
5A
Cable Crunch
2
5-10 reps
RPE 8.5
5B
Straight Leg Calf Raise
2
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
10-15 reps
RPE 8.5
1B
Chest Supported Row (Machine)
2
5-10 reps
RPE 8.5
2
Lateral Raise (Cable)
2
10-15 reps
RPE 8.5
3
Leg Press
2
10-15 reps
RPE 8.5
4
Leg Curl
2
15-25 reps
RPE 8.5
5A
Cable Crunch
2
5-10 reps
RPE 8.5
5B
Straight Leg Calf Raise
2
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
10-15 reps
RPE 8.5
1B
Chest Supported Row (Machine)
2
5-10 reps
RPE 8.5
2
Lateral Raise (Cable)
2
10-15 reps
RPE 8.5
3
Leg Press
2
10-15 reps
RPE 8.5
4
Leg Curl
2
15-25 reps
RPE 8.5
5A
Cable Crunch
2
5-10 reps
RPE 8.5
5B
Straight Leg Calf Raise
2
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
10-15 reps
RPE 8.5
1B
Chest Supported Row (Machine)
2
5-10 reps
RPE 8.5
2
Lateral Raise (Cable)
2
10-15 reps
RPE 8.5
3
Leg Press
2
10-15 reps
RPE 8.5
4
Leg Curl
2
15-25 reps
RPE 8.5
5A
Cable Crunch
2
5-10 reps
RPE 8.5
5B
Straight Leg Calf Raise
2
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
10-15 reps
RPE 8.5
1B
Chest Supported Row (Machine)
2
5-10 reps
RPE 8.5
2
Lateral Raise (Cable)
2
10-15 reps
RPE 8.5
3
Leg Press
2
10-15 reps
RPE 8.5
4
Leg Curl
2
15-25 reps
RPE 8.5
5A
Cable Crunch
2
5-10 reps
RPE 8.5
5B
Straight Leg Calf Raise
2
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
10-15 reps
RPE 8.5
1B
Chest Supported Row (Machine)
2
5-10 reps
RPE 8.5
2
Lateral Raise (Cable)
2
10-15 reps
RPE 8.5
3
Leg Press
2
10-15 reps
RPE 8.5
4
Leg Curl
2
15-25 reps
RPE 8.5
5A
Cable Crunch
2
5-10 reps
RPE 8.5
5B
Straight Leg Calf Raise
2
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
10-15 reps
RPE 8.5
1B
Chest Supported Row (Machine)
2
5-10 reps
RPE 8.5
2
Lateral Raise (Cable)
2
10-15 reps
RPE 8.5
3
Leg Press
2
10-15 reps
RPE 8.5
4
Leg Curl
2
15-25 reps
RPE 8.5
5A
Cable Crunch
2
5-10 reps
RPE 8.5
5B
Straight Leg Calf Raise
2
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
10-15 reps
RPE 8.5
1B
Chest Supported Row (Machine)
2
5-10 reps
RPE 8.5
2
Lateral Raise (Cable)
2
10-15 reps
RPE 8.5
3
Leg Press
2
10-15 reps
RPE 8.5
4
Leg Curl
2
15-25 reps
RPE 8.5
5A
Cable Crunch
2
5-10 reps
RPE 8.5
5B
Straight Leg Calf Raise
2
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
10-15 reps
RPE 8.5
1B
Chest Supported Row (Machine)
2
5-10 reps
RPE 8.5
2
Lateral Raise (Cable)
2
10-15 reps
RPE 8.5
3
Leg Press
2
10-15 reps
RPE 8.5
4
Leg Curl
2
15-25 reps
RPE 8.5
5A
Cable Crunch
2
5-10 reps
RPE 8.5
5B
Straight Leg Calf Raise
2
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
10-15 reps
RPE 8.5
1B
Chest Supported Row (Machine)
2
5-10 reps
RPE 8.5
2
Lateral Raise (Cable)
2
10-15 reps
RPE 8.5
3
Leg Press
2
10-15 reps
RPE 8.5
4
Leg Curl
2
15-25 reps
RPE 8.5
5A
Cable Crunch
2
5-10 reps
RPE 8.5
5B
Straight Leg Calf Raise
2
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
10-15 reps
RPE 8.5
1B
Chest Supported Row (Machine)
2
5-10 reps
RPE 8.5
2
Lateral Raise (Cable)
2
10-15 reps
RPE 8.5
3
Leg Press
2
10-15 reps
RPE 8.5
4
Leg Curl
2
15-25 reps
RPE 8.5
5A
Cable Crunch
2
5-10 reps
RPE 8.5
5B
Straight Leg Calf Raise
2
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
10-15 reps
RPE 8.5
1B
Chest Supported Row (Machine)
2
5-10 reps
RPE 8.5
2
Lateral Raise (Cable)
2
10-15 reps
RPE 8.5
3
Leg Press
2
10-15 reps
RPE 8.5
4
Leg Curl
2
15-25 reps
RPE 8.5
5A
Cable Crunch
2
5-10 reps
RPE 8.5
5B
Straight Leg Calf Raise
2
10-15 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
2 Sets
5-10 Reps
@8.5
2
Lunge (Dumbbell)
2 Sets
10-15 Reps
@8.5
3A
Lateral Raise (Dumbbell)
2 Sets
5-10 Reps
@8.5
3B
Bicep Curl (Dumbbell)
2 Sets
5-10 Reps
@8.5
4A
Chest Fly (Dumbbell)
2 Sets
15-25 Reps
@8.5
4B
Pullover (Dumbbell)
2 Sets
15-25 Reps
@8.5
5
Straight Leg Calf Raise
2 Sets
5-10 Reps
@8.5
Day 1
1
Bench Press (Barbell)
2 Sets
5-10 Reps
@8.5
2A
Underhand Lat Pulldown
2 Sets
10-15 Reps
@8.5
2B
Overhead Press (Dumbbell)
2 Sets
5-10 Reps
@8.5
3
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@8.5
4
Leg Extension
2 Sets
15-25 Reps
@8.5
5A
Hammer Curl (Cable)
2 Sets
10-15 Reps
@8.5
5B
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@8.5
Day 3
1A
Incline Bench Press (Barbell)
2 Sets
10-15 Reps
@8.5
1B
Chest Supported Row (Machine)
2 Sets
5-10 Reps
@8.5
2
Lateral Raise (Cable)
2 Sets
10-15 Reps
@8.5
3
Leg Press
2 Sets
10-15 Reps
@8.5
4
Leg Curl
2 Sets
15-25 Reps
@8.5
5A
Cable Crunch
2 Sets
5-10 Reps
@8.5
5B
Straight Leg Calf Raise
2 Sets
10-15 Reps
@8.5