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Toji program 3.0

by Amir Kunuspekov

Program Description

Look like Toji from Jujutsu Kaisen

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 27, 2025 03:16
  • Last Edited
    Feb 21, 2025 06:57
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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
Chin-Up (Weighted)
3
4-6 reps
-
2
Bench Press (Paused)
3
5-8 reps
-
3A
Preacher Curl (EZ Bar)
2
5-8 reps
-
3B
Shrug (Dumbbell)
2
15-20 reps
-
4A
Lateral Raise (Cable)
3
8-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
7-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
-
2
Bench Press (Paused)
3
5-8 reps
-
3A
Preacher Curl (EZ Bar)
2
5-8 reps
-
3B
Shrug (Dumbbell)
2
10-15 reps
-
4A
Lateral Raise (Cable)
3
8-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
7-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
-
2
Bench Press (Paused)
3
5-8 reps
-
3A
Preacher Curl (EZ Bar)
2
5-8 reps
-
3B
Shrug (Dumbbell)
2
15-20 reps
-
4A
Lateral Raise (Cable)
3
8-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
7-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
-
2
Bench Press (Paused)
3
5-8 reps
-
3A
Preacher Curl (EZ Bar)
2
5-8 reps
-
3B
Shrug (Dumbbell)
2
15-20 reps
-
4A
Lateral Raise (Cable)
3
8-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
7-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
-
2
Bench Press (Paused)
3
5-8 reps
-
3A
Preacher Curl (EZ Bar)
2
5-8 reps
-
3B
Shrug (Dumbbell)
2
15-20 reps
-
4A
Lateral Raise (Cable)
3
8-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
7-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
-
2
Bench Press (Paused)
3
5-8 reps
-
3A
Preacher Curl (EZ Bar)
2
5-8 reps
-
3B
Shrug (Dumbbell)
2
15-20 reps
-
4A
Lateral Raise (Cable)
3
8-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
7-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
-
2
Bench Press (Paused)
3
5-8 reps
-
3A
Preacher Curl (EZ Bar)
2
5-8 reps
-
3B
Shrug (Dumbbell)
2
15-20 reps
-
4A
Lateral Raise (Cable)
3
8-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
7-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
-
2
Bench Press (Paused)
3
5-8 reps
-
3A
Preacher Curl (EZ Bar)
2
5-8 reps
-
3B
Shrug (Dumbbell)
2
15-20 reps
-
4A
Lateral Raise (Cable)
3
8-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
7-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
-
2
Bench Press (Paused)
3
5-8 reps
-
3A
Preacher Curl (EZ Bar)
2
5-8 reps
-
3B
Shrug (Dumbbell)
2
15-20 reps
-
4A
Lateral Raise (Cable)
3
8-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
7-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
-
2
Bench Press (Paused)
3
5-8 reps
-
3A
Preacher Curl (EZ Bar)
2
5-8 reps
-
3B
Shrug (Dumbbell)
2
15-20 reps
-
4A
Lateral Raise (Cable)
3
8-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
7-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
-
2
Bench Press (Paused)
3
5-8 reps
-
3A
Preacher Curl (EZ Bar)
2
5-8 reps
-
3B
Shrug (Dumbbell)
2
15-20 reps
-
4A
Lateral Raise (Cable)
3
8-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
7-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
-
2
Bench Press (Paused)
3
5-8 reps
-
3A
Preacher Curl (EZ Bar)
2
5-8 reps
-
3B
Shrug (Dumbbell)
2
15-20 reps
-
4A
Lateral Raise (Cable)
3
8-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
7-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Decline Sit Up (Weighted)
3
8-15 reps
-
3A
Upright Row (Dumbbell)
3
10-15 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Decline Sit Up (Weighted)
3
8-15 reps
-
3A
Upright Row (Dumbbell)
3
10-15 reps
-
3B
Standing Calf Raise
3
8-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Decline Sit Up (Weighted)
3
8-15 reps
-
3A
Upright Row (Dumbbell)
3
10-15 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Decline Sit Up (Weighted)
3
8-15 reps
-
3A
Upright Row (Dumbbell)
3
10-15 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Decline Sit Up (Weighted)
3
8-15 reps
-
3A
Upright Row (Dumbbell)
3
10-15 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Decline Sit Up (Weighted)
3
8-15 reps
-
3A
Upright Row (Dumbbell)
3
10-15 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Decline Sit Up (Weighted)
3
8-15 reps
-
3A
Upright Row (Dumbbell)
3
10-15 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Decline Sit Up (Weighted)
3
8-15 reps
-
3A
Upright Row (Dumbbell)
3
10-15 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Decline Sit Up (Weighted)
3
8-15 reps
-
3A
Upright Row (Dumbbell)
3
10-15 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Decline Sit Up (Weighted)
3
8-15 reps
-
3A
Upright Row (Dumbbell)
3
10-15 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Decline Sit Up (Weighted)
3
8-15 reps
-
3A
Upright Row (Dumbbell)
3
10-15 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Decline Sit Up (Weighted)
3
8-15 reps
-
3A
Upright Row (Dumbbell)
3
10-15 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Neck Curls
3
10-20 reps
-
3A
Chest Supported Row (Machine)
3
6-10 reps
-
3B
JM Press (Smith Machine)
3
6-10 reps
-
4A
Rear Delt Fly (Cable)
3
8-15 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Neck Curls
3
10-20 reps
-
3A
Chest Supported Row (Machine)
3
6-10 reps
-
3B
JM Press (Smith Machine)
3
6-10 reps
-
4A
Rear Delt Fly (Cable)
3
8-15 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Neck Curls
3
10-20 reps
-
3A
Chest Supported Row (Machine)
3
6-10 reps
-
3B
JM Press (Smith Machine)
3
6-10 reps
-
4A
Rear Delt Fly (Cable)
3
8-15 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Neck Curls
3
10-20 reps
-
3A
Chest Supported Row (Machine)
3
6-10 reps
-
3B
JM Press (Smith Machine)
3
6-10 reps
-
4A
Rear Delt Fly (Cable)
3
8-15 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Neck Curls
3
10-20 reps
-
3A
Chest Supported Row (Machine)
3
6-10 reps
-
3B
JM Press (Smith Machine)
3
6-10 reps
-
4A
Rear Delt Fly (Cable)
3
8-15 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Neck Curls
3
10-20 reps
-
3A
Chest Supported Row (Machine)
3
6-10 reps
-
3B
JM Press (Smith Machine)
3
6-10 reps
-
4A
Rear Delt Fly (Cable)
3
8-15 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Neck Curls
3
10-20 reps
-
3A
Chest Supported Row (Machine)
3
6-10 reps
-
3B
JM Press (Smith Machine)
3
6-10 reps
-
4A
Rear Delt Fly (Cable)
3
8-15 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Neck Curls
3
10-20 reps
-
3A
Chest Supported Row (Machine)
3
6-10 reps
-
3B
JM Press (Smith Machine)
3
6-10 reps
-
4A
Rear Delt Fly (Cable)
3
8-15 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Neck Curls
3
10-20 reps
-
3A
Chest Supported Row (Machine)
3
6-10 reps
-
3B
JM Press (Smith Machine)
3
6-10 reps
-
4A
Rear Delt Fly (Cable)
3
8-15 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Neck Curls
3
10-20 reps
-
3A
Chest Supported Row (Machine)
3
6-10 reps
-
3B
JM Press (Smith Machine)
3
6-10 reps
-
4A
Rear Delt Fly (Cable)
3
8-15 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Neck Curls
3
10-20 reps
-
3A
Chest Supported Row (Machine)
3
6-10 reps
-
3B
JM Press (Smith Machine)
3
6-10 reps
-
4A
Rear Delt Fly (Cable)
3
8-15 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Neck Curls
3
10-20 reps
-
3A
Chest Supported Row (Machine)
3
6-10 reps
-
3B
JM Press (Smith Machine)
3
6-10 reps
-
4A
Rear Delt Fly (Cable)
3
8-15 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
-
2A
Leg Extension
3
8-12 reps
-
2B
Lying Leg Curl
3
7-11 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Standing Calf Raise
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
-
2A
Leg Extension
3
8-12 reps
-
2B
Lying Leg Curl
3
7-11 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Standing Calf Raise
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
-
2A
Leg Extension
3
8-12 reps
-
2B
Lying Leg Curl
3
7-11 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Standing Calf Raise
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
-
2A
Leg Extension
3
8-12 reps
-
2B
Lying Leg Curl
3
7-11 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Standing Calf Raise
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
-
2A
Leg Extension
3
8-12 reps
-
2B
Lying Leg Curl
3
7-11 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Standing Calf Raise
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
-
2A
Leg Extension
3
8-12 reps
-
2B
Lying Leg Curl
3
7-11 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Standing Calf Raise
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
-
2A
Leg Extension
3
8-12 reps
-
2B
Lying Leg Curl
3
7-11 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Standing Calf Raise
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
-
2A
Leg Extension
3
8-12 reps
-
2B
Lying Leg Curl
3
7-11 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Standing Calf Raise
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
-
2A
Leg Extension
3
8-12 reps
-
2B
Lying Leg Curl
3
7-11 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Standing Calf Raise
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
-
2A
Leg Extension
3
8-12 reps
-
2B
Lying Leg Curl
3
7-11 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Standing Calf Raise
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
-
2A
Leg Extension
3
8-12 reps
-
2B
Lying Leg Curl
3
7-11 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Standing Calf Raise
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
-
2A
Leg Extension
3
8-12 reps
-
2B
Lying Leg Curl
3
7-11 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Standing Calf Raise
3
8-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Chin-Up (Weighted)
3 Sets
4-6 Reps
-
2
Bench Press (Paused)
3 Sets
5-8 Reps
-
3A
Preacher Curl (EZ Bar)
2 Sets
5-8 Reps
-
3B
Shrug (Dumbbell)
2 Sets
15-20 Reps
-
4A
Lateral Raise (Cable)
3 Sets
8-15 Reps
-
4B
Overhead Tricep Extension (Cable)
3 Sets
7-12 Reps
-
Day 2
1
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
-
2A
Pullover (Dumbbell)
3 Sets
8-12 Reps
-
2B
Decline Sit Up (Weighted)
3 Sets
8-15 Reps
-
3A
Upright Row (Dumbbell)
3 Sets
10-15 Reps
-
3B
Standing Calf Raise
3 Sets
8-12 Reps
-
4
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
-
Day 3
1
Pull-Up (Neutral Grip, Weighted)
3 Sets
4-6 Reps
-
2A
Overhead Press (Dumbbell)
3 Sets
6-10 Reps
-
2B
Neck Curls
3 Sets
10-20 Reps
-
3A
Chest Supported Row (Machine)
3 Sets
6-10 Reps
-
3B
JM Press (Smith Machine)
3 Sets
6-10 Reps
-
4A
Rear Delt Fly (Cable)
3 Sets
8-15 Reps
-
4B
Reverse Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
-
Day 4
1
Hack Squat
2 Sets
6-10 Reps
-
2A
Leg Extension
3 Sets
8-12 Reps
-
2B
Lying Leg Curl
3 Sets
7-11 Reps
-
3A
Hyperextension
3 Sets
8-12 Reps
-
3B
Standing Calf Raise
3 Sets
8-15 Reps
-