![[5x] 45-55 min ULPPL 2.0](/_next/image?url=https%3A%2F%2Fs3.boostcamp.app%2F2610d546-6211-4cb8-8644-d48d52254950.jpg&w=3840&q=75)
5.0
(1 rating)
Program Description
Ciclo de Treino - Semana 1: adaptação ao protocolo. - Semana 2: introdução de métodos avançados. - Semana 4: aumento do volume. - Semana 5: consolidação das adaptações. Progressão e Métodos Utilizados - Dupla progressão (carga e/ou repetições). - Super-sets: execução de dois exercícios diferentes em sequência imediata, sem descanso entre eles. - Cluster-set: divisão de uma série em mini-blocos. - Myo-reps: série principal seguida de mini-séries com descansos curtos. - Drop-set: redução imediata de carga ao fim da série para prolonga-la. Diferenciais do Planejamento - Sessões objetivas que se encaixam em rotinas corridas. - Estimular força e hipertrofia. - Técnicas avançadas. - Volume crescente. - Ao concluir a periodização, o ciclo pode ser reiniciado a partir da semana 2 e repetido até que o atleta identifique a necessidade de realizar uma fase de deload.
Program Overview
- LevelAdvanced, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout50 minutes
- CreatedAug 25, 2025 11:59
- Last EditedNov 10, 2025 04:59
Summary
Elevate your upper body strength with the [5x] 45-55 min ULPPL 2.0 program, designed for five intense weeks of training. This program focuses on a balanced mix of upper body push and pull workouts, utilizing supersets to maximize muscle engagement and efficiency. Each session lasts 45-55 minutes, blending compound and isolation exercises to sculpt your chest, back, and shoulders. Perfect for gym-goers looking to enhance their strength and physique, this program will challenge you while delivering results. Get ready to push your limits and redefine your upper body!
Muscle Engagement
Front
Back
MuscleSet
Glutes
16.3%
Front Delts
13.7%
Lats
12.8%
Chest
10.8%
Upper Back
9.3%
Middle Delts
6.4%
Quadriceps
6.4%
Hamstrings
6.4%
Lower Back
6.4%
Triceps
4.4%
Rear Delts
2.9%
Calves
2.9%
Biceps
1.5%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
.45° Incline Barbell Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
.Bent-Over Dumbbell Row
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2A
.Pec Deck
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2B
.Pull-Up
1
1
AMRAP
AMRAP
RPE 8
RPE 10
3A
.Dumbbell Pullover
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3B
.Rope Face Pull
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
.Dumbbell Lateral Raise
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
.45° Incline Barbell Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
.Bent-Over Dumbbell Row
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2A
.Pec Deck
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2B
.Pull-Up
1
1
AMRAP
AMRAP
RPE 8
RPE 10
3A
.Dumbbell Pullover
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3B
.Rope Face Pull
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
.Dumbbell Lateral Raise
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
.45° Incline Barbell Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
.Bent-Over Dumbbell Row
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2A
.Pec Deck
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2B
.Pull-Up
1
1
AMRAP
AMRAP
RPE 8
RPE 10
3A
.Dumbbell Pullover
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3B
.Rope Face Pull
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
.Dumbbell Lateral Raise
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
.45° Incline Barbell Press
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
.Bent-Over Dumbbell Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2A
.Pec Deck
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2B
.Pull-Up
1
1
AMRAP
AMRAP
RPE 8
RPE 10
3A
.Dumbbell Pullover
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3B
.Rope Face Pull
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
.Dumbbell Lateral Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
.45° Incline Barbell Press
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
.Bent-Over Dumbbell Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2A
.Pec Deck
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2B
.Pull-Up
1
1
AMRAP
AMRAP
RPE 8
RPE 10
3A
.Dumbbell Pullover
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3B
.Rope Face Pull
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
.Dumbbell Lateral Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
.Barbell Romanian Deadlift
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
.Barbell Hip Thrust
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3A
.Lying Leg Curl
2
10-12 reps
RPE 9
3B
.Nordic Hamstring Curl
2
AMRAP
RPE 10
4A
.Seated Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4B
.Machine Hip Adduction
2
10-12 reps
RPE 9
5
.Bodyweight Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
.Barbell Romanian Deadlift
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
.Barbell Hip Thrust
1
1
8-12 reps
12-20 reps
RPE 9
RPE 10
3A
.Lying Leg Curl
2
10-12 reps
RPE 9
3B
.Nordic Hamstring Curl
2
AMRAP
RPE 10
4A
.Seated Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4B
.Machine Hip Adduction
2
10-12 reps
RPE 9
5
.Bodyweight Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
.Barbell Romanian Deadlift
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
.Barbell Hip Thrust
1
1
8-12 reps
12-20 reps
RPE 9
RPE 10
3A
.Lying Leg Curl
2
10-12 reps
RPE 9
3B
.Nordic Hamstring Curl
2
AMRAP
RPE 10
4A
.Seated Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4B
.Machine Hip Adduction
2
10-12 reps
RPE 9
5
.Bodyweight Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
.Barbell Romanian Deadlift
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
.Barbell Hip Thrust
2
1
8-12 reps
12-20 reps
RPE 9
RPE 10
3A
.Lying Leg Curl
2
10-12 reps
RPE 9
3B
.Nordic Hamstring Curl
2
AMRAP
RPE 10
4A
.Seated Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4B
.Machine Hip Adduction
2
10-12 reps
RPE 9
5
.Bodyweight Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
.Barbell Romanian Deadlift
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
.Barbell Hip Thrust
2
1
8-12 reps
12-20 reps
RPE 9
RPE 10
3A
.Lying Leg Curl
2
10-12 reps
RPE 9
3B
.Nordic Hamstring Curl
2
AMRAP
RPE 10
4A
.Seated Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4B
.Machine Hip Adduction
2
10-12 reps
RPE 9
5
.Bodyweight Calf Raise
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
.Military Press
2
10-12 reps
RPE 9
2
.Dumbbell Bench Press
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
.30° Incline Dumbbell Flye
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
.High-To-Low Cable Crossover
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
.Machine Lateral Raise
2
12-15 reps
RPE 10
6A
.Triceps Pressdown (Bar)
2
8-10 reps
RPE 8
6B
.Overhead Cable Triceps Extension (Bar)
2
8-10 reps
RPE 10
7
.Deficit Push-Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
.Military Press
1
1
10+ reps
12+ reps
RPE 9
RPE 9
2
.Dumbbell Bench Press
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
.30° Incline Dumbbell Flye
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
.High-To-Low Cable Crossover
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
.Machine Lateral Raise
2
12-15 reps
RPE 10
6A
.Triceps Pressdown (Bar)
2
8-10 reps
RPE 8
6B
.Overhead Cable Triceps Extension (Bar)
2
8-10 reps
RPE 10
7
.Deficit Push-Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
.Military Press
1
1
10+ reps
12+ reps
RPE 9
RPE 9
2
.Dumbbell Bench Press
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
.30° Incline Dumbbell Flye
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
.High-To-Low Cable Crossover
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
.Machine Lateral Raise
2
12-15 reps
RPE 10
6A
.Triceps Pressdown (Bar)
2
8-10 reps
RPE 8
6B
.Overhead Cable Triceps Extension (Bar)
2
8-10 reps
RPE 10
7
.Deficit Push-Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
.Military Press
1
1
10+ reps
12+ reps
RPE 9
RPE 9
2
.Dumbbell Bench Press
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
.30° Incline Dumbbell Flye
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
.High-To-Low Cable Crossover
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
.Machine Lateral Raise
2
12-15 reps
RPE 10
6A
.Triceps Pressdown (Bar)
3
8-10 reps
RPE 8
6B
.Overhead Cable Triceps Extension (Bar)
3
8-10 reps
RPE 10
7
.Deficit Push-Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
.Military Press
1
1
10+ reps
12+ reps
RPE 9
RPE 9
2
.Dumbbell Bench Press
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
.30° Incline Dumbbell Flye
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
.High-To-Low Cable Crossover
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
.Machine Lateral Raise
2
12-15 reps
RPE 10
6A
.Triceps Pressdown (Bar)
3
8-10 reps
RPE 8
6B
.Overhead Cable Triceps Extension (Bar)
3
8-10 reps
RPE 10
7
.Deficit Push-Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
.Narrow-Grip Lat Pulldown (N2)
2
10-12 reps
RPE 9
2
.Chest-Supported T-Bar Row
2
10-12 reps
RPE 9
3
.Diverging Machine Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
.Neutral-Grip Seated Cable Row (V Handle)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5A
.Cable Rope Hammer Curl
2
10-12 reps
RPE 9
5B
.Incline Dumbbell Curl
2
10-12 reps
RPE 10
6
.Reverse Pec Deck
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
.Cable Curl (Bar)
1
15+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
.Narrow-Grip Lat Pulldown (N2)
2
10-12 reps
RPE 9
2
.Chest-Supported T-Bar Row
2
10-12 reps
RPE 9
3
.Diverging Machine Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
.Neutral-Grip Seated Cable Row (V Handle)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5A
.Cable Rope Hammer Curl
2
10-12 reps
RPE 9
5B
.Incline Dumbbell Curl
2
10-12 reps
RPE 10
6
.Reverse Pec Deck
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
.Cable Curl (Bar)
1
15+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
.Narrow-Grip Lat Pulldown (N2)
2
10-12 reps
RPE 9
2
.Chest-Supported T-Bar Row
2
10-12 reps
RPE 9
3
.Diverging Machine Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
.Neutral-Grip Seated Cable Row (V Handle)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5A
.Cable Rope Hammer Curl
2
10-12 reps
RPE 9
5B
.Incline Dumbbell Curl
2
10-12 reps
RPE 10
6
.Reverse Pec Deck
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
.Cable Curl (Bar)
1
15+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
.Narrow-Grip Lat Pulldown (N2)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
.Chest-Supported T-Bar Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
.Diverging Machine Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
.Neutral-Grip Seated Cable Row (V Handle)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5A
.Cable Rope Hammer Curl
2
10-12 reps
RPE 9
5B
.Incline Dumbbell Curl
2
10-12 reps
RPE 10
6
.Reverse Pec Deck
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
.Cable Curl (Bar)
1
15+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
.Narrow-Grip Lat Pulldown (N2)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
.Chest-Supported T-Bar Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
.Diverging Machine Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
.Neutral-Grip Seated Cable Row (V Handle)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5A
.Cable Rope Hammer Curl
2
10-12 reps
RPE 9
5B
.Incline Dumbbell Curl
2
10-12 reps
RPE 10
6
.Reverse Pec Deck
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
.Cable Curl (Bar)
1
15+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
.Dumbbell Bulgarian Split Squat
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
.Smith Machine Squat
2
8-10 reps
RPE 9
3A
.Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3B
.Heel Elevated Goblet Squat
2
10+ reps
RPE 10
4
.Dumbbell Romanian Deadlift
2
12-15 reps
RPE 9
5A
.Lean-Back Machine Hip Abduction
2
10-12 reps
RPE 9
5B
.Lean-Forward Machine Hip Abduction
2
12+ reps
RPE 10
6
.Bodyweight Calf Raise
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
.Dumbbell Bulgarian Split Squat
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
.Smith Machine Squat
2
8-10 reps
RPE 9
3A
.Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3B
.Heel Elevated Goblet Squat
2
10+ reps
RPE 10
4
.Dumbbell Romanian Deadlift
2
12-15 reps
RPE 9
5A
.Lean-Back Machine Hip Abduction
2
10-12 reps
RPE 9
5B
.Lean-Forward Machine Hip Abduction
2
12+ reps
RPE 10
6
.Bodyweight Calf Raise
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
.Dumbbell Bulgarian Split Squat
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
.Smith Machine Squat
2
8-10 reps
RPE 9
3A
.Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3B
.Heel Elevated Goblet Squat
2
10+ reps
RPE 10
4
.Dumbbell Romanian Deadlift
2
12-15 reps
RPE 9
5A
.Lean-Back Machine Hip Abduction
2
10-12 reps
RPE 9
5B
.Lean-Forward Machine Hip Abduction
2
12+ reps
RPE 10
6
.Bodyweight Calf Raise
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
.Dumbbell Bulgarian Split Squat
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
.Smith Machine Squat
2
8-10 reps
RPE 9
3A
.Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3B
.Heel Elevated Goblet Squat
2
10+ reps
RPE 10
4
.Dumbbell Romanian Deadlift
2
12-15 reps
RPE 9
5A
.Lean-Back Machine Hip Abduction
2
10-12 reps
RPE 9
5B
.Lean-Forward Machine Hip Abduction
2
12+ reps
RPE 10
6
.Bodyweight Calf Raise
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
.Dumbbell Bulgarian Split Squat
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
.Smith Machine Squat
2
8-10 reps
RPE 9
3A
.Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3B
.Heel Elevated Goblet Squat
2
10+ reps
RPE 10
4
.Dumbbell Romanian Deadlift
2
12-15 reps
RPE 9
5A
.Lean-Back Machine Hip Abduction
2
10-12 reps
RPE 9
5B
.Lean-Forward Machine Hip Abduction
2
12+ reps
RPE 10
6
.Bodyweight Calf Raise
1
AMRAP
RPE 10
Week 1
1 / 5 Weeks
Day 1
1A
.45° Incline Barbell Press1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
1B
.Bent-Over Dumbbell Row1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
2A
.Pec Deck1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
2B
.Pull-Up1 Set
1 Set
AMRAP
AMRAP
@8
@10
3A
.Dumbbell Pullover1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@9
3B
.Rope Face Pull1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
.Dumbbell Lateral Raise1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 2
1
.Barbell Romanian Deadlift1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
2
.Barbell Hip Thrust1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3A
.Lying Leg Curl2 Sets
10-12 Reps
@9
3B
.Nordic Hamstring Curl2 Sets
AMRAP
@10
4A
.Seated Leg Curl1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
4B
.Machine Hip Adduction2 Sets
10-12 Reps
@9
5
.Bodyweight Calf Raise1 Set
AMRAP
@10
Day 4
1
.Narrow-Grip Lat Pulldown (N2)2 Sets
10-12 Reps
@9
2
.Chest-Supported T-Bar Row2 Sets
10-12 Reps
@9
3
.Diverging Machine Lat Pulldown1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
.Neutral-Grip Seated Cable Row (V Handle)1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
5A
.Cable Rope Hammer Curl2 Sets
10-12 Reps
@9
5B
.Incline Dumbbell Curl2 Sets
10-12 Reps
@10
6
.Reverse Pec Deck1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
.Cable Curl (Bar)1 Set
15+ Reps
@10
Day 5
1
.Dumbbell Bulgarian Split Squat1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
.Smith Machine Squat2 Sets
8-10 Reps
@9
3A
.Leg Extension1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
3B
.Heel Elevated Goblet Squat2 Sets
10+ Reps
@10
4
.Dumbbell Romanian Deadlift2 Sets
12-15 Reps
@9
5A
.Lean-Back Machine Hip Abduction2 Sets
10-12 Reps
@9
5B
.Lean-Forward Machine Hip Abduction2 Sets
12+ Reps
@10
6
.Bodyweight Calf Raise1 Set
AMRAP
@10
Day 3
1
.Military Press2 Sets
10-12 Reps
@9
2
.Dumbbell Bench Press1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
3
.30° Incline Dumbbell Flye1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
.High-To-Low Cable Crossover1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
.Machine Lateral Raise2 Sets
12-15 Reps
@10
6A
.Triceps Pressdown (Bar)2 Sets
8-10 Reps
@8
6B
.Overhead Cable Triceps Extension (Bar)2 Sets
8-10 Reps
@10
7
.Deficit Push-Up1 Set
AMRAP
@10