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ULCUL

by Johnnyutah99
4.0
(1 rating)

Program Description

Hypertrophy HIT

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 03, 2024 10:55
  • Last Edited
    Jun 18, 2025 10:41

Summary

Unlock your potential with the ULCUL program, an intense 8-week journey designed for dedicated lifters. Comprising 5 days of expertly crafted workouts each week, this program focuses on building strength and endurance through a mix of compound lifts, targeted isolation exercises, and dynamic cardio. With a full gym setup, you'll engage every muscle group, ensuring balanced development and enhanced performance. Get ready to push your limits and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.2%
Quadriceps
11%
Hamstrings
9.9%
Abs
8.5%
Upper Back
7.7%
Chest
6.3%
Triceps
6.1%
Rear Delts
5.5%
Front Delts
4.5%
Lats
4.5%
Forearms
3.6%
Lower Back
3.4%
Adductors
3.4%
Middle Delts
3.1%
Calves
3.1%
Biceps
2.8%
Abductors
1.6%
Other
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 9.5
2
Chest Fly (Cable)
2
8-12 reps
RPE 8.5
3
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 9
4
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Push Up
1
AMRAP
RPE 9.5
7
Roman Chair Sit Up
2
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 9.5
2
Chest Fly (Cable)
2
8-12 reps
RPE 8.5
3
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 9
4
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Push Up
1
AMRAP
RPE 9.5
7
Roman Chair Sit Up
2
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 9.5
2
Chest Fly (Cable)
2
8-12 reps
RPE 8.5
3
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 9
4
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Push Up
1
AMRAP
RPE 9.5
7
Roman Chair Sit Up
2
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 9.5
2
Chest Fly (Cable)
2
8-12 reps
RPE 8.5
3
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 9
4
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Push Up
1
AMRAP
RPE 9.5
7
Roman Chair Sit Up
2
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 9.5
2
Chest Fly (Cable)
2
8-12 reps
RPE 8.5
3
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 9
4
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Push Up
1
AMRAP
RPE 9.5
7
Roman Chair Sit Up
2
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 9.5
2
Chest Fly (Cable)
2
8-12 reps
RPE 8.5
3
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 9
4
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Push Up
1
AMRAP
RPE 9.5
7
Roman Chair Sit Up
2
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 9.5
2
Chest Fly (Cable)
2
8-12 reps
RPE 8.5
3
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 9
4
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Push Up
1
AMRAP
RPE 9.5
7
Roman Chair Sit Up
2
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 9.5
2
Chest Fly (Cable)
2
8-12 reps
RPE 8.5
3
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 9
4
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Push Up
1
AMRAP
RPE 9.5
7
Roman Chair Sit Up
2
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8.5
2
Leg Extension
3
8-12 reps
RPE 10
3
Nordic Curl
2
15-20 reps
RPE 9.5
4
Lateral Lunge (Weighted)
2
10-15 reps
RPE 8
5
Standing Calf Raise
2
20-30 reps
RPE 9
6
Hip Extension
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8.5
2
Leg Extension
3
8-12 reps
RPE 10
3
Nordic Curl
2
15-20 reps
RPE 9.5
4
Lateral Lunge (Weighted)
2
10-15 reps
RPE 8
5
Standing Calf Raise
2
20-30 reps
RPE 9
6
Hip Extension
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8.5
2
Leg Extension
3
8-12 reps
RPE 10
3
Nordic Curl
2
15-20 reps
RPE 9.5
4
Lateral Lunge (Weighted)
2
10-15 reps
RPE 8
5
Standing Calf Raise
2
20-30 reps
RPE 9
6
Hip Extension
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8.5
2
Leg Extension
3
8-12 reps
RPE 10
3
Nordic Curl
2
15-20 reps
RPE 9.5
4
Lateral Lunge (Weighted)
2
10-15 reps
RPE 8
5
Standing Calf Raise
2
20-30 reps
RPE 9
6
Hip Extension
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8.5
2
Leg Extension
3
8-12 reps
RPE 10
3
Nordic Curl
2
15-20 reps
RPE 9.5
4
Lateral Lunge (Weighted)
2
10-15 reps
RPE 8
5
Standing Calf Raise
2
20-30 reps
RPE 9
6
Hip Extension
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8.5
2
Leg Extension
3
8-12 reps
RPE 10
3
Nordic Curl
2
15-20 reps
RPE 9.5
4
Lateral Lunge (Weighted)
2
10-15 reps
RPE 8
5
Standing Calf Raise
2
20-30 reps
RPE 9
6
Hip Extension
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8.5
2
Leg Extension
3
8-12 reps
RPE 10
3
Nordic Curl
2
15-20 reps
RPE 9.5
4
Lateral Lunge (Weighted)
2
10-15 reps
RPE 8
5
Standing Calf Raise
2
20-30 reps
RPE 9
6
Hip Extension
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8.5
2
Leg Extension
3
8-12 reps
RPE 10
3
Nordic Curl
2
15-20 reps
RPE 9.5
4
Lateral Lunge (Weighted)
2
10-15 reps
RPE 8
5
Standing Calf Raise
2
20-30 reps
RPE 9
6
Hip Extension
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15-30 mins
RPE 6
2
Suitcase Carry
3
1-2 mins
RPE 8
3
Wrist Curls
3
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Face Pull
2
AMRAP
RPE 9
6
Copenhagen Plank
2
1-3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15-30 mins
RPE 6
2
Suitcase Carry
3
1-2 mins
RPE 8
3
Wrist Curls
3
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Face Pull
2
AMRAP
RPE 9
6
Copenhagen Plank
2
1-3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15-30 mins
RPE 6
2
Suitcase Carry
3
1-2 mins
RPE 8
3
Wrist Curls
3
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Face Pull
2
AMRAP
RPE 9
6
Copenhagen Plank
2
1-3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15-30 mins
RPE 6
2
Suitcase Carry
3
1-2 mins
RPE 8
3
Wrist Curls
3
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Face Pull
2
AMRAP
RPE 9
6
Copenhagen Plank
2
1-3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15-30 mins
RPE 6
2
Suitcase Carry
3
1-2 mins
RPE 8
3
Wrist Curls
3
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Face Pull
2
AMRAP
RPE 9
6
Copenhagen Plank
2
1-3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15-30 mins
RPE 6
2
Suitcase Carry
3
1-2 mins
RPE 8
3
Wrist Curls
3
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Face Pull
2
AMRAP
RPE 9
6
Copenhagen Plank
2
1-3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15-30 mins
RPE 6
2
Suitcase Carry
3
1-2 mins
RPE 8
3
Wrist Curls
3
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Face Pull
2
AMRAP
RPE 9
6
Copenhagen Plank
2
1-3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15-30 mins
RPE 6
2
Suitcase Carry
3
1-2 mins
RPE 8
3
Wrist Curls
3
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Face Pull
2
AMRAP
RPE 9
6
Copenhagen Plank
2
1-3 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
3
8-12 reps
RPE 9
2
Rear Delt Row
2
8-12 reps
RPE 8.5
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8.5
5
Shrug (Dumbbell)
2
AMRAP
RPE 9
6
Bicep Curl (Barbell)
2
AMRAP
RPE 9.5
7
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 9
8
Roman Chair Sit Up
2
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
3
8-12 reps
RPE 9
2
Rear Delt Row
2
8-12 reps
RPE 8.5
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8.5
5
Shrug (Dumbbell)
2
AMRAP
RPE 9
6
Bicep Curl (Barbell)
2
AMRAP
RPE 9.5
7
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 9
8
Roman Chair Sit Up
2
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
3
8-12 reps
RPE 9
2
Rear Delt Row
2
8-12 reps
RPE 8.5
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8.5
5
Shrug (Dumbbell)
2
AMRAP
RPE 9
6
Bicep Curl (Barbell)
2
AMRAP
RPE 9.5
7
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 9
8
Roman Chair Sit Up
2
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
3
8-12 reps
RPE 9
2
Rear Delt Row
2
8-12 reps
RPE 8.5
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8.5
5
Shrug (Dumbbell)
2
AMRAP
RPE 9
6
Bicep Curl (Barbell)
2
AMRAP
RPE 9.5
7
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 9
8
Roman Chair Sit Up
2
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
3
8-12 reps
RPE 9
2
Rear Delt Row
2
8-12 reps
RPE 8.5
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8.5
5
Shrug (Dumbbell)
2
AMRAP
RPE 9
6
Bicep Curl (Barbell)
2
AMRAP
RPE 9.5
7
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 9
8
Roman Chair Sit Up
2
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
3
8-12 reps
RPE 9
2
Rear Delt Row
2
8-12 reps
RPE 8.5
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8.5
5
Shrug (Dumbbell)
2
AMRAP
RPE 9
6
Bicep Curl (Barbell)
2
AMRAP
RPE 9.5
7
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 9
8
Roman Chair Sit Up
2
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
3
8-12 reps
RPE 9
2
Rear Delt Row
2
8-12 reps
RPE 8.5
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8.5
5
Shrug (Dumbbell)
2
AMRAP
RPE 9
6
Bicep Curl (Barbell)
2
AMRAP
RPE 9.5
7
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 9
8
Roman Chair Sit Up
2
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
3
8-12 reps
RPE 9
2
Rear Delt Row
2
8-12 reps
RPE 8.5
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8.5
5
Shrug (Dumbbell)
2
AMRAP
RPE 9
6
Bicep Curl (Barbell)
2
AMRAP
RPE 9.5
7
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 9
8
Roman Chair Sit Up
2
AMRAP
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
AMRAP
RPE 9
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9.5
4
Glute-Ham Raise
3
AMRAP
-
5
Trap Bar Deadlift
3
6-10 reps
RPE 9
6
Standing Calf Raise
2
AMRAP
-
7
Goblet Squat
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
AMRAP
RPE 9
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9.5
4
Glute-Ham Raise
3
AMRAP
-
5
Trap Bar Deadlift
3
6-10 reps
RPE 9
6
Standing Calf Raise
2
AMRAP
-
7
Goblet Squat
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
AMRAP
RPE 9
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9.5
4
Glute-Ham Raise
3
AMRAP
-
5
Trap Bar Deadlift
3
6-10 reps
RPE 9
6
Standing Calf Raise
2
AMRAP
-
7
Goblet Squat
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
AMRAP
RPE 9
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9.5
4
Glute-Ham Raise
3
AMRAP
-
5
Trap Bar Deadlift
3
6-10 reps
RPE 9
6
Standing Calf Raise
2
AMRAP
-
7
Goblet Squat
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
AMRAP
RPE 9
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9.5
4
Glute-Ham Raise
3
AMRAP
-
5
Trap Bar Deadlift
3
6-10 reps
RPE 9
6
Standing Calf Raise
2
AMRAP
-
7
Goblet Squat
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
AMRAP
RPE 9
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9.5
4
Glute-Ham Raise
3
AMRAP
-
5
Trap Bar Deadlift
3
6-10 reps
RPE 9
6
Standing Calf Raise
2
AMRAP
-
7
Goblet Squat
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
AMRAP
RPE 9
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9.5
4
Glute-Ham Raise
3
AMRAP
-
5
Trap Bar Deadlift
3
6-10 reps
RPE 9
6
Standing Calf Raise
2
AMRAP
-
7
Goblet Squat
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
AMRAP
RPE 9
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9.5
4
Glute-Ham Raise
3
AMRAP
-
5
Trap Bar Deadlift
3
6-10 reps
RPE 9
6
Standing Calf Raise
2
AMRAP
-
7
Goblet Squat
2
AMRAP
-
Week 1
1 / 8 Weeks
Day 3
1
Light Jog
1 Set
15-30 mins
@6
2
Suitcase Carry
3 Sets
1-2 mins
@8
3
Wrist Curls
3 Sets
AMRAP
@9
4
Lateral Raise (Cable)
2 Sets
AMRAP
@9
5
Face Pull
2 Sets
AMRAP
@9
6
Copenhagen Plank
2 Sets
1-3 mins
@9
Day 2
1
Squat (Barbell)
3 Sets
8-12 Reps
@8.5
2
Leg Extension
3 Sets
8-12 Reps
@10
3
Nordic Curl
2 Sets
15-20 Reps
@9.5
4
Lateral Lunge (Weighted)
2 Sets
10-15 Reps
@8
5
Standing Calf Raise
2 Sets
20-30 Reps
@9
6
Hip Extension
3 Sets
10-15 Reps
@8
Day 5
1
Hip Abductor (Machine)
2 Sets
AMRAP
@9
2
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
@9.5
4
Glute-Ham Raise
3 Sets
AMRAP
-
5
Trap Bar Deadlift
3 Sets
6-10 Reps
@9
6
Standing Calf Raise
2 Sets
AMRAP
-
7
Goblet Squat
2 Sets
AMRAP
-
Day 1
1
Dip (Weighted)
2 Sets
6-10 Reps
@9.5
2
Chest Fly (Cable)
2 Sets
8-12 Reps
@8.5
3
Lat Pulldown (Close Grip)
2 Sets
8-12 Reps
@9
4
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
@9.5
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
6
Push Up
1 Set
AMRAP
@9.5
7
Roman Chair Sit Up
2 Sets
AMRAP
@9.5
Day 4
1
Lying Pullover (Cable)
3 Sets
8-12 Reps
@9
2
Rear Delt Row
2 Sets
8-12 Reps
@8.5
3
Pull-Up (Weighted)
2 Sets
AMRAP
@10
4
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@8.5
5
Shrug (Dumbbell)
2 Sets
AMRAP
@9
6
Bicep Curl (Barbell)
2 Sets
AMRAP
@9.5
7
Shoulder Press (Plate Loaded)
2 Sets
6-10 Reps
@9
8
Roman Chair Sit Up
2 Sets
AMRAP
@9.5