Treino do Josu
Treino upper/lower
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 1 | 12 reps | 50% |
| 1 | 6 reps | 80% | ||
| 2 | 10 reps | 100% | ||
| 2 | Romanian Deadlift (Barbell) | 1 | 6 reps | 80% |
| 2 | 10 reps | 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% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 1 | 12 reps | 50% |
| 1 | 6 reps | 80% | ||
| 2 | 10 reps | 100% | ||
| 2 | Chest Supported Row (Machine) | 1 | 6 reps | 80% |
| 2 | 10 reps | 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% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bulgarian Split Squat (Dumbbell) | 1 | 12 reps | 1% |
| 2 | 10 reps | 100% | ||
| 2 | Leg Curl | 1 | 6 reps | 80% |
| 2 | 10 reps | 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% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Barbell Row | 1 | 12 reps | 50% |
| 1 | 6 reps | 80% | ||
| 3 | 10 reps | 100% | ||
| 2 | Chest Press (Machine) | 1 | 6 reps | 80% |
| 3 | 10 reps | 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% |
Common questions
Yes, Treino do Josu is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 60 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.
Treino do Josu is structured around 4 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Treino do Josu 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.
Get started
