Intermediate–AdvancedFree

[5x] 45-55 min ULPPL 2.0

Treinos de alta intensidade com 45-55 min de duração, distribuídos em 5 sessões semanais (Upper-Lower-Push-Pull-Legs) para atletas intermediários e avançados.

João Luiz A. Barbosa· Aug 2025

18athletes running this program

iOS & Android

Overview

Length

5 weeks

Days / week

5 days

Level

Advanced, Intermediate

Goal

Muscle

Equipment

Full Gym

Session length

50 min

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.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

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%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
Superset
1A	.45° Incline Barbell Press	1	8–10 reps	@9
		1	8–10 reps	@10
1B	.Bent-Over Dumbbell Row	1	10–12 reps	@9
		1	10–12 reps	@10
Superset
2A	.Pec Deck	1	12–15 reps	@9
		1	12–15 reps	@10
2B	.Pull-Up	1	AMRAP	@8
		1	AMRAP	@10
Superset
3A	.Dumbbell Pullover	1	10–12 reps	@8
		1	10–12 reps	@9
3B	.Rope Face Pull	1	10–12 reps	@9
		1	10–12 reps	@10
4	.Dumbbell Lateral Raise	1	12–15 reps	@9
		1	12–15 reps	@10

#	Exercise	Sets	Reps	Intensity
1	.Barbell Romanian Deadlift	1	8–10 reps	@8
		1	8–10 reps	@9
2	.Barbell Hip Thrust	1	8–12 reps	@9
		1	8–12 reps	@10
Superset
3A	.Lying Leg Curl	2	10–12 reps	@9
3B	.Nordic Hamstring Curl	2	AMRAP	@10
Superset
4A	.Seated Leg Curl	1	8–10 reps	@9
		1	8–10 reps	@10
4B	.Machine Hip Adduction	2	10–12 reps	@9
5	.Bodyweight Calf Raise	1	AMRAP	@10

#	Exercise	Sets	Reps	Intensity
1	.Military Press	2	10–12 reps	@9
2	.Dumbbell Bench Press	1	8–10 reps	@8
		1	8–10 reps	@9
3	.30° Incline Dumbbell Flye	1	10–12 reps	@9
		1	10–12 reps	@10
4	.High-To-Low Cable Crossover	1	12–15 reps	@9
		1	12–15 reps	@10
5	.Machine Lateral Raise	2	12–15 reps	@10
Superset
6A	.Triceps Pressdown (Bar)	2	8–10 reps	@8
6B	.Overhead Cable Triceps Extension (Bar)	2	8–10 reps	@10
7	.Deficit Push-Up	1	AMRAP	@10

#	Exercise	Sets	Reps	Intensity
1	.Narrow-Grip Lat Pulldown (N2)	2	10–12 reps	@9
2	.Chest-Supported T-Bar Row	2	10–12 reps	@9
3	.Diverging Machine Lat Pulldown	1	8–10 reps	@9
		1	8–10 reps	@10
4	.Neutral-Grip Seated Cable Row (V Handle)	1	10–12 reps	@9
		1	10–12 reps	@10
Superset
5A	.Cable Rope Hammer Curl	2	10–12 reps	@9
5B	.Incline Dumbbell Curl	2	10–12 reps	@10
6	.Reverse Pec Deck	1	12–15 reps	@9
		1	12–15 reps	@10
7	.Cable Curl (Bar)	1	15+ reps	@10

#	Exercise	Sets	Reps	Intensity
1	.Dumbbell Bulgarian Split Squat	1	8–10 reps	@9
		1	8–10 reps	@10
2	.Smith Machine Squat	2	8–10 reps	@9
Superset
3A	.Leg Extension	1	8–10 reps	@9
		1	8–10 reps	@10
3B	.Heel Elevated Goblet Squat	2	10+ reps	@10
4	.Dumbbell Romanian Deadlift	2	12–15 reps	@9
Superset
5A	.Lean-Back Machine Hip Abduction	2	10–12 reps	@9
5B	.Lean-Forward Machine Hip Abduction	2	12+ reps	@10
6	.Bodyweight Calf Raise	1	AMRAP	@10

Weeks 2–5 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, [5x] 45-55 min ULPPL 2.0 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

[5x] 45-55 min ULPPL 2.0 is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

[5x] 45-55 min ULPPL 2.0 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

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