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Treino do Josu

by Gabriel Paulo
3 athletes joined

Program Description

Hipertrofia

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Jan 26, 2025 10:56
  • Last Edited
    Jun 18, 2025 08:07

Summary

Unleash your potential with the "Treino do Josu," a focused 1-week program designed for serious lifters. With four training days, this regimen targets both upper and lower body muscle groups, ensuring a balanced approach to strength and hypertrophy. You'll engage in a variety of exercises, including Hack Squats, Romanian Deadlifts, and Incline Bench Presses, utilizing machines and free weights for optimal results. Embrace the challenge and transform your physique in just one week!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
12 reps
6 reps
10 reps
50%
80%
100%
2
Romanian Deadlift (Barbell)
1
2
6 reps
10 reps
80%
100%
3
Hip Thrust (Machine)
3
10 reps
100%
4
Hip Adductor (Machine)
2
10 reps
100%
5
Single Leg Press
2
10 reps
100%
6
Calf Raise (Leg Press)
3
10 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
2
12 reps
6 reps
10 reps
50%
80%
100%
2
Chest Supported Row (Machine)
1
2
6 reps
10 reps
80%
100%
3
Chest Fly (Machine)
3
10 reps
100%
4
Lat Pulldown (Neutral Grip)
3
10 reps
100%
5
Lateral Raise (Cable)
3
10 reps
100%
6
Bayesian Curl
3
10 reps
100%
7
French Press
3
10 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
2
12 reps
10 reps
1%
100%
2
Leg Curl
1
2
6 reps
10 reps
80%
100%
3
Belt Squat
3
10 reps
100%
4
Flexão de joelho em pé
3
10 reps
100%
5
Leg Extension
3
10 reps
100%
6
Standing Calf Raise
3
10 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
3
12 reps
6 reps
10 reps
50%
80%
100%
2
Chest Press (Machine)
1
3
6 reps
10 reps
80%
100%
3
High Row
2
10 reps
100%
4
Cable Crossover
2
10 reps
100%
5
Shoulder Press (Machine)
3
10 reps
100%
6
Hammer Curl (Cable)
3
10 reps
100%
7
Seated Dip (Machine)
3
10 reps
100%
Week 1
1 / 1 Weeks
Day 1
1
Hack Squat
1 Set
1 Set
2 Sets
12 Reps
6 Reps
10 Reps
50%
80%
100%
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
6 Reps
10 Reps
80%
100%
3
Hip Thrust (Machine)
3 Sets
10 Reps
100%
4
Hip Adductor (Machine)
2 Sets
10 Reps
100%
5
Single Leg Press
2 Sets
10 Reps
100%
6
Calf Raise (Leg Press)
3 Sets
10 Reps
100%
Day 2
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
2 Sets
12 Reps
6 Reps
10 Reps
50%
80%
100%
2
Chest Supported Row (Machine)
1 Set
2 Sets
6 Reps
10 Reps
80%
100%
3
Chest Fly (Machine)
3 Sets
10 Reps
100%
4
Lat Pulldown (Neutral Grip)
3 Sets
10 Reps
100%
5
Lateral Raise (Cable)
3 Sets
10 Reps
100%
6
Bayesian Curl
3 Sets
10 Reps
100%
7
French Press
3 Sets
10 Reps
100%
Day 3
1
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
1%
100%
2
Leg Curl
1 Set
2 Sets
6 Reps
10 Reps
80%
100%
3
Belt Squat
3 Sets
10 Reps
100%
4
Flexão de joelho em pé
3 Sets
10 Reps
100%
5
Leg Extension
3 Sets
10 Reps
100%
6
Standing Calf Raise
3 Sets
10 Reps
100%
Day 4
1
Barbell Row
1 Set
1 Set
3 Sets
12 Reps
6 Reps
10 Reps
50%
80%
100%
2
Chest Press (Machine)
1 Set
3 Sets
6 Reps
10 Reps
80%
100%
3
High Row
2 Sets
10 Reps
100%
4
Cable Crossover
2 Sets
10 Reps
100%
5
Shoulder Press (Machine)
3 Sets
10 Reps
100%
6
Hammer Curl (Cable)
3 Sets
10 Reps
100%
7
Seated Dip (Machine)
3 Sets
10 Reps
100%