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Full body Powerbuilding - 4 Days/week

by Aswin Pradeep
6 athletes joined

Program Description

A full body power building program for Novice and Intermediate lifters with 80% for volume coming from hypertrophy driven exercises and rest 20% coming from singles, doubles and triples. 6 Week multi linear periodization block with 3 week microcycles is designed to carry forward till late intermediate level strength with minimal changes.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    120 minutes
  • Created
    Sep 12, 2024 06:33
  • Last Edited
    Dec 30, 2024 07:54
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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
Squat (Barbell)
6
6 reps
75%
2A
Bench Press (Barbell)
1
3+ reps
90%
2B
Bench Press (Barbell)
4
3 reps
80%
3A
Pendlay Row
1
2+ reps
92.5%
3B
Pendlay Row
5
2 reps
82.5%
4
Romanian Deadlift (Barbell)
2
12+ reps
RPE 10
5
Lateral Raise (Cable)
2
12+ reps
RPE 10
6
JM Press
2
12+ reps
RPE 10
7
Wrist Curls
2
20+ reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
20+ reps
RPE 10
9
Leg Extension
2
20+ reps
RPE 10
10
Hip Adductor (Machine)
2
20+ reps
RPE 10
11
Abs Crunch (Machine)
2
20+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
80%
2A
Bench Press (Barbell)
1
2+ reps
92.5%
2B
Bench Press (Barbell)
5
2 reps
82.5%
3A
Pendlay Row
1
1+ reps
95%
3B
Pendlay Row
9
1 reps
85%
4
Romanian Deadlift (Barbell)
2
10+ reps
RPE 10
5
Lateral Raise (Cable)
2
10+ reps
RPE 10
6
JM Press
2
10+ reps
RPE 10
7
Wrist Curls
3
15 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 8
9
Leg Extension
3
15 reps
RPE 8
10
Hip Adductor (Machine)
3
15 reps
RPE 8
11
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
85%
2A
Bench Press (Barbell)
1
1+ reps
95%
2B
Bench Press (Barbell)
9
1 reps
85%
3
Pendlay Row
6
6 reps
75%
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Lateral Raise (Cable)
3
8 reps
RPE 8
6
JM Press
3
8 reps
RPE 8
7
Wrist Curls
3
16 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
3
16 reps
RPE 8
9
Leg Extension
3
16 reps
RPE 8
10
Hip Adductor (Machine)
3
16 reps
RPE 8
11
Abs Crunch (Machine)
3
16 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
3+ reps
90%
1B
Squat (Barbell)
4
3 reps
80%
2
Bench Press (Barbell)
6
6 reps
75%
3
Pendlay Row
6
5 reps
80%
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
4
8 reps
RPE 8
6
JM Press
4
8 reps
RPE 8
7
Wrist Curls
3
17 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
3
17 reps
RPE 8
9
Leg Extension
3
17 reps
RPE 8
10
Hip Adductor (Machine)
3
17 reps
RPE 8
11
Abs Crunch (Machine)
3
17 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2+ reps
92.5%
1B
Squat (Barbell)
5
2 reps
82.5%
2
Bench Press (Barbell)
6
5 reps
80%
3
Pendlay Row
6
4 reps
85%
4
Romanian Deadlift (Barbell)
5
8 reps
RPE 8
5
Lateral Raise (Cable)
5
8 reps
RPE 8
6
JM Press
5
8 reps
RPE 8
7
Wrist Curls
3
18 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
3
18 reps
RPE 8
9
Leg Extension
3
18 reps
RPE 8
10
Hip Adductor (Machine)
3
18 reps
RPE 8
11
Abs Crunch (Machine)
3
18 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1+ reps
95%
1B
Squat (Barbell)
9
1 reps
85%
2
Bench Press (Barbell)
6
4 reps
85%
3A
Pendlay Row
1
3+ reps
90%
3B
Pendlay Row
4
3 reps
80%
4
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
5
Lateral Raise (Cable)
5
10 reps
RPE 8
6
JM Press
5
10 reps
RPE 8
7
Wrist Curls
3
19 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
3
19 reps
RPE 8
9
Leg Extension
3
19 reps
RPE 8
10
Hip Adductor (Machine)
3
19 reps
RPE 8
11
Abs Crunch (Machine)
3
19 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
3+ reps
90%
1B
Deadlift (Barbell)
4
3 reps
80%
2
Overhead Press (Barbell)
6
6 reps
75%
3
Wide Grip Lat Pulldown
6
5 reps
80%
4
Cossack Squat
2
12+ reps
RPE 10
5
Incline Chest Fly (Dumbbell)
2
12+ reps
RPE 10
6
Face Pull
2
12+ reps
RPE 10
7
Standing Calf Raise
2
20+ reps
RPE 10
8
Hip Abductor (Machine)
2
20+ reps
RPE 10
9
Wood Chop
2
20+ reps
RPE 10
10
Cable Angel Progression
2
20+ reps
RPE 10
11
Cable Tib Raises
2
20+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2+ reps
92.5%
1B
Deadlift (Barbell)
5
2 reps
82.5%
2
Overhead Press (Barbell)
6
5 reps
80%
3
Wide Grip Lat Pulldown
6
4 reps
85%
4
Cossack Squat
2
10+ reps
RPE 10
5
Incline Chest Fly (Dumbbell)
2
10+ reps
RPE 10
6
Face Pull
2
10+ reps
RPE 10
7
Standing Calf Raise
3
15 reps
RPE 8
8
Hip Abductor (Machine)
3
15 reps
RPE 8
9
Wood Chop
3
15 reps
RPE 8
10
Cable Angel Progression
3
15 reps
RPE 8
11
Cable Tib Raises
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
1+ reps
95%
1B
Deadlift (Barbell)
9
1 reps
85%
2
Overhead Press (Barbell)
6
4 reps
85%
3A
Wide Grip Lat Pulldown
1
3+ reps
90%
3B
Wide Grip Lat Pulldown
4
3 reps
80%
4
Cossack Squat
3
8 reps
RPE 8
5
Incline Chest Fly (Dumbbell)
3
8 reps
RPE 8
6
Face Pull
3
8 reps
RPE 8
7
Standing Calf Raise
3
16 reps
RPE 8
8
Hip Abductor (Machine)
3
16 reps
RPE 8
9
Wood Chop
3
16 reps
RPE 8
10
Cable Angel Progression
3
16 reps
RPE 8
11
Cable Tib Raises
3
16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
6 reps
75%
2A
Overhead Press (Barbell)
1
3+ reps
90%
2B
Overhead Press (Barbell)
4
3 reps
80%
3A
Wide Grip Lat Pulldown
1
2+ reps
92.5%
3B
Wide Grip Lat Pulldown
5
2 reps
82.5%
4
Cossack Squat
4
8 reps
RPE 8
5
Incline Chest Fly (Dumbbell)
4
8 reps
RPE 8
6
Face Pull
4
8 reps
RPE 8
7
Standing Calf Raise
3
17 reps
RPE 8
8
Hip Abductor (Machine)
3
17 reps
RPE 8
9
Wood Chop
3
17 reps
RPE 8
10
Cable Angel Progression
3
17 reps
RPE 8
11
Cable Tib Raises
3
17 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
80%
2A
Overhead Press (Barbell)
1
2+ reps
92.5%
2B
Overhead Press (Barbell)
5
2 reps
82.5%
3A
Wide Grip Lat Pulldown
1
1+ reps
95%
3B
Wide Grip Lat Pulldown
9
1 reps
85%
4
Cossack Squat
5
8 reps
RPE 8
5
Incline Chest Fly (Dumbbell)
5
8 reps
RPE 8
6
Face Pull
5
8 reps
RPE 8
7
Standing Calf Raise
3
18 reps
RPE 8
8
Hip Abductor (Machine)
3
18 reps
RPE 8
9
Wood Chop
3
18 reps
RPE 8
10
Cable Angel Progression
3
18 reps
RPE 8
11
Cable Tib Raises
3
18 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
85%
2A
Overhead Press (Barbell)
1
1+ reps
95%
2B
Overhead Press (Barbell)
9
1 reps
85%
3
Wide Grip Lat Pulldown
6
6 reps
75%
4
Cossack Squat
5
10 reps
RPE 8
5
Incline Chest Fly (Dumbbell)
5
10 reps
RPE 8
6
Face Pull
5
10 reps
RPE 8
7
Standing Calf Raise
3
19 reps
RPE 8
8
Hip Abductor (Machine)
3
19 reps
RPE 8
9
Wood Chop
3
19 reps
RPE 8
10
Cable Angel Progression
3
19 reps
RPE 8
11
Cable Tib Raises
3
19 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
3+ reps
90%
1B
Front Squat (Barbell)
4
3 reps
80%
2
Incline Bench Press (Dumbbell)
6
6 reps
75%
3
Barbell Row
6
5 reps
80%
4
Hip Thrust
2
12+ reps
RPE 10
5
Lateral Raise (Cable)
2
12+ reps
RPE 10
6
JM Press
2
12+ reps
RPE 10
7
Wrist Curls
2
20+ reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
20+ reps
RPE 10
9
Abs Crunch (Machine)
2
20+ reps
RPE 10
10
Turkish Get Up
2
5 reps
RPE 5-6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
2+ reps
92.5%
1B
Front Squat (Barbell)
5
2 reps
82.5%
2
Incline Bench Press (Dumbbell)
6
5 reps
80%
3
Barbell Row
6
4 reps
85%
4
Hip Thrust
2
10+ reps
RPE 10
5
Lateral Raise (Cable)
2
10+ reps
RPE 10
6
JM Press
2
10+ reps
RPE 10
7
Wrist Curls
3
15 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 8
9
Abs Crunch (Machine)
3
15 reps
RPE 8
10
Turkish Get Up
2
15 mins
RPE 5-6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
1+ reps
95%
1B
Front Squat (Barbell)
9
1 reps
85%
2
Incline Bench Press (Dumbbell)
6
4 reps
85%
3A
Barbell Row
1
3+ reps
90%
3B
Barbell Row
4
3 reps
80%
4
Hip Thrust
3
8 reps
RPE 8
5
Lateral Raise (Cable)
3
8 reps
RPE 8
6
JM Press
3
8 reps
RPE 8
7
Wrist Curls
3
16 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
3
16 reps
RPE 8
9
Abs Crunch (Machine)
3
16 reps
RPE 8
10
Turkish Get Up
2
14 mins
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
6 reps
75%
2A
Incline Bench Press (Dumbbell)
1
3+ reps
90%
2B
Incline Bench Press (Dumbbell)
4
3 reps
80%
3A
Barbell Row
1
2+ reps
92.5%
3B
Barbell Row
5
2 reps
82.5%
4
Hip Thrust
4
8 reps
RPE 8
5
Lateral Raise (Cable)
4
8 reps
RPE 8
6
JM Press
4
8 reps
RPE 8
7
Wrist Curls
3
17 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
3
17 reps
RPE 8
9
Abs Crunch (Machine)
3
17 reps
RPE 8
10
Turkish Get Up
2
12 mins
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
5 reps
80%
2A
Incline Bench Press (Dumbbell)
1
2+ reps
92.5%
2B
Incline Bench Press (Dumbbell)
5
2 reps
82.5%
3A
Barbell Row
1
1+ reps
95%
3B
Barbell Row
9
1 reps
85%
4
Hip Thrust
5
8 reps
RPE 8
5
Lateral Raise (Cable)
5
8 reps
RPE 8
6
JM Press
5
8 reps
RPE 8
7
Wrist Curls
3
18 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
3
18 reps
RPE 8
9
Abs Crunch (Machine)
3
18 reps
RPE 8
10
Turkish Get Up
2
11 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
4 reps
85%
2A
Incline Bench Press (Dumbbell)
1
1+ reps
95%
2B
Incline Bench Press (Dumbbell)
9
1 reps
85%
3
Barbell Row
6
6 reps
75%
4
Hip Thrust
5
10 reps
RPE 8
5
Lateral Raise (Cable)
5
10 reps
RPE 8
6
JM Press
5
10 reps
RPE 8
7
Wrist Curls
3
19 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
3
19 reps
RPE 8
9
Abs Crunch (Machine)
3
19 reps
RPE 8
10
Turkish Get Up
2
10 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
6
6 reps
75%
2A
Upright Row (Barbell)
1
3+ reps
90%
2B
Upright Row (Barbell)
4
3 reps
80%
3A
Lat Pulldown (Close Grip)
1
2+ reps
92.5%
3B
Lat Pulldown (Close Grip)
5
2 reps
82.5%
4
Reverse Lunge (Dumbbell)
2
12+ reps
RPE 10
5
Incline Chest Fly
2
12+ reps
RPE 10
6
Face Pull
2
12+ reps
RPE 10
7
Standing Calf Raise
2
20+ reps
RPE 10
8
Leg Curl
2
20+ reps
RPE 10
9
Wood Chop
2
20+ reps
RPE 10
10
Hip Abductor (Machine)
2
20+ reps
RPE 10
11
Farmer's Walk (Weighted)
2
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
6
5 reps
80%
2A
Upright Row (Barbell)
1
2+ reps
92.5%
2B
Upright Row (Barbell)
5
2 reps
82.5%
3A
Lat Pulldown (Close Grip)
1
1+ reps
95%
3B
Lat Pulldown (Close Grip)
9
1 reps
85%
4
Reverse Lunge (Dumbbell)
2
10+ reps
RPE 10
5
Incline Chest Fly
2
10+ reps
RPE 10
6
Face Pull
2
10+ reps
RPE 10
7
Standing Calf Raise
3
15 reps
RPE 8
8
Leg Curl
3
15 reps
RPE 8
9
Wood Chop
3
15 reps
RPE 8
10
Hip Abductor (Machine)
3
15 reps
RPE 8
11
Farmer's Walk (Weighted)
3
0.75 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
6
4 reps
85%
2A
Upright Row (Barbell)
1
1+ reps
95%
2B
Upright Row (Barbell)
9
1 reps
85%
3
Lat Pulldown (Close Grip)
6
6 reps
75%
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
5
Incline Chest Fly
3
8 reps
RPE 8
6
Face Pull
3
8 reps
RPE 8
7
Standing Calf Raise
3
16 reps
RPE 8
8
Leg Curl
3
16 reps
RPE 8
9
Wood Chop
3
16 reps
RPE 8
10
Hip Abductor (Machine)
3
16 reps
RPE 8
11
Farmer's Walk (Weighted)
3
0.8 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Sumo Deadlift (Barbell)
1
3+ reps
90%
1B
Sumo Deadlift (Barbell)
4
3 reps
80%
2
Upright Row (Barbell)
6
6 reps
75%
3
Lat Pulldown (Close Grip)
6
5 reps
80%
4
Reverse Lunge (Dumbbell)
4
8 reps
RPE 8
5
Incline Chest Fly
4
8 reps
RPE 8
6
Face Pull
4
8 reps
RPE 8
7
Standing Calf Raise
3
17 reps
RPE 8
8
Leg Curl
3
17 reps
RPE 8
9
Wood Chop
3
17 reps
RPE 8
10
Hip Abductor (Machine)
3
17 reps
RPE 8
11
Farmer's Walk (Weighted)
3
0.85 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Sumo Deadlift (Barbell)
1
2+ reps
92.5%
1B
Sumo Deadlift (Barbell)
5
2 reps
82.5%
2
Upright Row (Barbell)
6
5 reps
80%
3
Lat Pulldown (Close Grip)
6
4 reps
85%
4
Reverse Lunge (Dumbbell)
5
8 reps
RPE 8
5
Incline Chest Fly
5
8 reps
RPE 8
6
Face Pull
5
8 reps
RPE 8
7
Standing Calf Raise
3
18 reps
RPE 8
8
Leg Curl
3
18 reps
RPE 8
9
Wood Chop
3
18 reps
RPE 8
10
Hip Abductor (Machine)
3
18 reps
RPE 8
11
Farmer's Walk (Weighted)
3
0.9 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Sumo Deadlift (Barbell)
1
1+ reps
95%
1B
Sumo Deadlift (Barbell)
9
1 reps
85%
2
Upright Row (Barbell)
6
4 reps
85%
3A
Lat Pulldown (Close Grip)
1
3+ reps
90%
3B
Lat Pulldown (Close Grip)
4
3 reps
80%
4
Reverse Lunge (Dumbbell)
5
10 reps
RPE 8
5
Incline Chest Fly
5
10 reps
RPE 8
6
Face Pull
5
10 reps
RPE 8
7
Standing Calf Raise
3
19 reps
RPE 8
8
Leg Curl
3
19 reps
RPE 8
9
Wood Chop
3
19 reps
RPE 8
10
Hip Abductor (Machine)
3
19 reps
RPE 8
11
Farmer's Walk (Weighted)
3
0.95 mins
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
6 Sets
6 Reps
75%
2A
Bench Press (Barbell)
1 Set
3+ Reps
90%
2B
Bench Press (Barbell)
4 Sets
3 Reps
80%
3A
Pendlay Row
1 Set
2+ Reps
92.5%
3B
Pendlay Row
5 Sets
2 Reps
82.5%
4
Romanian Deadlift (Barbell)
2 Sets
12+ Reps
@10
5
Lateral Raise (Cable)
2 Sets
12+ Reps
@10
6
JM Press
2 Sets
12+ Reps
@10
7
Wrist Curls
2 Sets
20+ Reps
@10
8
Reverse Wrist Curl (Dumbbell)
2 Sets
20+ Reps
@10
9
Leg Extension
2 Sets
20+ Reps
@10
10
Hip Adductor (Machine)
2 Sets
20+ Reps
@10
11
Abs Crunch (Machine)
2 Sets
20+ Reps
@10
Day 2
1A
Deadlift (Barbell)
1 Set
3+ Reps
90%
1B
Deadlift (Barbell)
4 Sets
3 Reps
80%
2
Overhead Press (Barbell)
6 Sets
6 Reps
75%
3
Wide Grip Lat Pulldown
6 Sets
5 Reps
80%
4
Cossack Squat
2 Sets
12+ Reps
@10
5
Incline Chest Fly (Dumbbell)
2 Sets
12+ Reps
@10
6
Face Pull
2 Sets
12+ Reps
@10
7
Standing Calf Raise
2 Sets
20+ Reps
@10
8
Hip Abductor (Machine)
2 Sets
20+ Reps
@10
9
Wood Chop
2 Sets
20+ Reps
@10
10
Cable Angel Progression
2 Sets
20+ Reps
@10
11
Cable Tib Raises
2 Sets
20+ Reps
@10
Day 3
1A
Front Squat (Barbell)
1 Set
3+ Reps
90%
1B
Front Squat (Barbell)
4 Sets
3 Reps
80%
2
Incline Bench Press (Dumbbell)
6 Sets
6 Reps
75%
3
Barbell Row
6 Sets
5 Reps
80%
4
Hip Thrust
2 Sets
12+ Reps
@10
5
Lateral Raise (Cable)
2 Sets
12+ Reps
@10
6
JM Press
2 Sets
12+ Reps
@10
7
Wrist Curls
2 Sets
20+ Reps
@10
8
Reverse Wrist Curl (Dumbbell)
2 Sets
20+ Reps
@10
9
Abs Crunch (Machine)
2 Sets
20+ Reps
@10
10
Turkish Get Up
2 Sets
5 Reps
@5-6
Day 4
1
Sumo Deadlift (Barbell)
6 Sets
6 Reps
75%
2A
Upright Row (Barbell)
1 Set
3+ Reps
90%
2B
Upright Row (Barbell)
4 Sets
3 Reps
80%
3A
Lat Pulldown (Close Grip)
1 Set
2+ Reps
92.5%
3B
Lat Pulldown (Close Grip)
5 Sets
2 Reps
82.5%
4
Reverse Lunge (Dumbbell)
2 Sets
12+ Reps
@10
5
Incline Chest Fly
2 Sets
12+ Reps
@10
6
Face Pull
2 Sets
12+ Reps
@10
7
Standing Calf Raise
2 Sets
20+ Reps
@10
8
Leg Curl
2 Sets
20+ Reps
@10
9
Wood Chop
2 Sets
20+ Reps
@10
10
Hip Abductor (Machine)
2 Sets
20+ Reps
@10
11
Farmer's Walk (Weighted)
2 Sets
1 mins
@10