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BoostcampPNG

Upper, Lower.

by Diego A.

Program Description

Upper-Lower distribution for 4 days per week, giving priority, with heavier lifts, to a muscle group per session: - Upper 1: heavier chest - Lower 1: heavier quads - Upper 2: heavier back - Lower 4: heavier hamstrings

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 03, 2024 02:28
  • Last Edited
    Jun 03, 2024 03:00
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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)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Overhead Press (Barbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Barbell)
3
6-10 reps
-
8
Skull Crusher
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Overhead Press (Barbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Barbell)
3
6-10 reps
-
8
Skull Crusher
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Overhead Press (Barbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Barbell)
3
6-10 reps
-
8
Skull Crusher
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Overhead Press (Barbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Barbell)
3
6-10 reps
-
8
Skull Crusher
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Overhead Press (Barbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Barbell)
3
6-10 reps
-
8
Skull Crusher
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Overhead Press (Barbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Barbell)
3
6-10 reps
-
8
Skull Crusher
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Overhead Press (Barbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Barbell)
3
6-10 reps
-
8
Skull Crusher
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Overhead Press (Barbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Barbell)
3
6-10 reps
-
8
Skull Crusher
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Overhead Press (Barbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Barbell)
3
6-10 reps
-
8
Skull Crusher
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Overhead Press (Barbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Barbell)
3
6-10 reps
-
8
Skull Crusher
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Overhead Press (Barbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Barbell)
3
6-10 reps
-
8
Skull Crusher
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Overhead Press (Barbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Barbell)
3
6-10 reps
-
8
Skull Crusher
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Calf Raise (Leg Press)
6
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Calf Raise (Leg Press)
6
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Calf Raise (Leg Press)
6
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Calf Raise (Leg Press)
6
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Calf Raise (Leg Press)
6
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Calf Raise (Leg Press)
6
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Calf Raise (Leg Press)
6
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Calf Raise (Leg Press)
6
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Calf Raise (Leg Press)
6
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Calf Raise (Leg Press)
6
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Calf Raise (Leg Press)
6
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Calf Raise (Leg Press)
6
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
3-5 reps
-
2
Lat Pulldown
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Pec Fly (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Hammer Curl
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
3-5 reps
-
2
Lat Pulldown
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Pec Fly (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Hammer Curl
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
3-5 reps
-
2
Lat Pulldown
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Pec Fly (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Hammer Curl
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
3-5 reps
-
2
Lat Pulldown
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Pec Fly (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Hammer Curl
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
3-5 reps
-
2
Lat Pulldown
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Pec Fly (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Hammer Curl
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
3-5 reps
-
2
Lat Pulldown
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Pec Fly (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Hammer Curl
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
3-5 reps
-
2
Lat Pulldown
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Pec Fly (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Hammer Curl
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
3-5 reps
-
2
Lat Pulldown
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Pec Fly (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Hammer Curl
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
3-5 reps
-
2
Lat Pulldown
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Pec Fly (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Hammer Curl
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
3-5 reps
-
2
Lat Pulldown
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Pec Fly (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Hammer Curl
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
3-5 reps
-
2
Lat Pulldown
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Pec Fly (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Hammer Curl
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
3-5 reps
-
2
Lat Pulldown
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Pec Fly (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Hammer Curl
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
-
2
High Bar Squat (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Lying Leg Curl
3
6-10 reps
-
5
Calf Raise (Leg Press)
6
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
-
2
High Bar Squat (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Lying Leg Curl
3
6-10 reps
-
5
Calf Raise (Leg Press)
6
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
-
2
High Bar Squat (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Lying Leg Curl
3
6-10 reps
-
5
Calf Raise (Leg Press)
6
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
-
2
High Bar Squat (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Lying Leg Curl
3
6-10 reps
-
5
Calf Raise (Leg Press)
6
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
-
2
High Bar Squat (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Lying Leg Curl
3
6-10 reps
-
5
Calf Raise (Leg Press)
6
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
-
2
High Bar Squat (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Lying Leg Curl
3
6-10 reps
-
5
Calf Raise (Leg Press)
6
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
-
2
High Bar Squat (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Lying Leg Curl
3
6-10 reps
-
5
Calf Raise (Leg Press)
6
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
-
2
High Bar Squat (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Lying Leg Curl
3
6-10 reps
-
5
Calf Raise (Leg Press)
6
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
-
2
High Bar Squat (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Lying Leg Curl
3
6-10 reps
-
5
Calf Raise (Leg Press)
6
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
-
2
High Bar Squat (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Lying Leg Curl
3
6-10 reps
-
5
Calf Raise (Leg Press)
6
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
-
2
High Bar Squat (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Lying Leg Curl
3
6-10 reps
-
5
Calf Raise (Leg Press)
6
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
-
2
High Bar Squat (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Lying Leg Curl
3
6-10 reps
-
5
Calf Raise (Leg Press)
6
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
-
3
Seated Row (Cable)
3 Sets
8-12 Reps
-
4
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
-
5
Overhead Press (Barbell)
3 Sets
8-12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
7
Bicep Curl (Barbell)
3 Sets
6-10 Reps
-
8
Skull Crusher
3 Sets
6-10 Reps
-
Day 2
1
Squat (Low Bar)
4 Sets
3-5 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Leg Press
3 Sets
6-10 Reps
-
4
Lying Leg Curl
3 Sets
8-12 Reps
-
5
Calf Raise (Leg Press)
6 Sets
8-12 Reps
-
Day 3
1
Barbell Row
4 Sets
3-5 Reps
-
2
Lat Pulldown
4 Sets
6-10 Reps
-
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Pec Fly (Dumbbell)
3 Sets
8-12 Reps
-
5
Face Pull
3 Sets
8-12 Reps
-
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
7
Hammer Curl
3 Sets
8-12 Reps
-
8
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
-
Day 4
1
Deadlift (Barbell)
4 Sets
3-5 Reps
-
2
High Bar Squat (Barbell)
3 Sets
8-12 Reps
-
3
Leg Press
3 Sets
8-12 Reps
-
4
Lying Leg Curl
3 Sets
6-10 Reps
-
5
Calf Raise (Leg Press)
6 Sets
8-12 Reps
-