Upper Body Hypertrophy

Day 3 focuses on upper body push and pull movements using rings and dumbbells. We include a horizontal push (ring push-up progression), a horizontal pull (ring row progression), and a vertical pull (pull-up progression) to satisfy the focus requirements. Volume is kept moderate at 3 sets per exercise with beginner-friendly variations, following the 0.7x volume modifier and foundation phase guidance. Rings are prioritized as the available specialty equipment.