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531 bastardo

by rafael frança

Program Description

COISA DE MALUCO

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 24, 2026 11:13
  • Last Edited
    Mar 24, 2026 11:43
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.8%
Triceps
11%
Quadriceps
11%
Glutes
10.2%
Hamstrings
10.2%
Chest
7.9%
Abs
7.1%
Upper Back
6.3%
Lats
4.7%
Middle Delts
4.7%
Forearms
3.9%
Biceps
3.1%
Lower Back
3.1%
Adductors
2.4%
Calves
1.6%
Rear Delts
0.8%
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START THE PROGRAM
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
5 reps
-
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
65%
75%
85%
3
Bench Press (Barbell)
2
1
10 reps
65%
65%
4
Dip (Weighted)
3
10 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Incline Bench Press (Dumbbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
5 reps
-
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
70%
80%
90%
3
Bench Press (Barbell)
2
1
10 reps
70%
70%
4
Dip (Weighted)
3
10 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Incline Bench Press (Dumbbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
5 reps
-
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
75%
85%
95%
3
Bench Press (Barbell)
2
1
10 reps
75%
75%
4
Dip (Weighted)
3
10 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Incline Bench Press (Dumbbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
5 reps
-
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
40%
50%
60%
3
Bench Press (Barbell)
2
1
10 reps
65%
65%
4
Dip (Weighted)
3
10 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Incline Bench Press (Dumbbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
30m Sprint
6
-
2
Squat (Barbell)
1
1
1
5 reps
5 reps
65%
75%
85%
3
Squat (Barbell)
2
1
10 reps
60%
60%
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Seated Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
30m Sprint
6
-
2
Squat (Barbell)
1
1
1
5 reps
5 reps
70%
80%
90%
3
Squat (Barbell)
2
1
10 reps
70%
70%
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Seated Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
30m Sprint
6
-
2
Squat (Barbell)
1
1
1
5 reps
5 reps
75%
85%
95%
3
Squat (Barbell)
2
1
10 reps
75%
75%
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Seated Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
30m Sprint
6
-
2
Squat (Barbell)
1
1
1
5 reps
5 reps
40%
50%
60%
3
Squat (Barbell)
2
1
10 reps
60%
60%
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
3
10 reps
-
2
Seated Overhead Press (Dumbbell)
1
1
1
5 reps
5 reps
65%
75%
85%
3
Seated Overhead Press (Dumbbell)
2
1
10 reps
65%
65%
4
Pull-Up (Weighted)
3
10 reps
-
5
Barbell Row
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Farmer's Walk (Weighted)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
3
10 reps
-
2
Seated Overhead Press (Dumbbell)
1
1
1
5 reps
5 reps
70%
80%
90%
3
Seated Overhead Press (Dumbbell)
2
1
10 reps
70%
70%
4
Pull-Up (Weighted)
3
10 reps
-
5
Barbell Row
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Farmer's Walk (Weighted)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
3
10 reps
-
2
Seated Overhead Press (Dumbbell)
1
1
1
5 reps
5 reps
75%
85%
95%
3
Seated Overhead Press (Dumbbell)
2
1
10 reps
75%
75%
4
Pull-Up (Weighted)
3
10 reps
-
5
Barbell Row
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Farmer's Walk (Weighted)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
3
10 reps
-
2
Seated Overhead Press (Dumbbell)
1
1
1
5 reps
5 reps
40%
50%
60%
3
Seated Overhead Press (Dumbbell)
2
1
10 reps
65%
65%
4
Pull-Up (Weighted)
3
10 reps
-
5
Barbell Row
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Farmer's Walk (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
3
5 reps
50%
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
65%
75%
85%
3
Deadlift (Barbell)
2
1
10 reps
65%
65%
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Farmer's Walk (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
3
5 reps
50%
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
70%
80%
90%
3
Deadlift (Barbell)
2
1
10 reps
70%
70%
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Farmer's Walk (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
3
5 reps
50%
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
75%
85%
95%
3
Deadlift (Barbell)
2
1
10 reps
75%
75%
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Farmer's Walk (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
3
5 reps
50%
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
40%
50%
60%
3
Deadlift (Barbell)
2
1
10 reps
65%
65%
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Farmer's Walk (Weighted)
3
-
Week 1
1 / 4 Weeks
Day 1
1
Push Up
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
65%
75%
85%
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
65%
65%
65%
4
Dip (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 2
1
30m Sprint
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-
-
2
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
65%
75%
85%
3
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
60%
60%
60%
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Seated Calf Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 3
1
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
65%
75%
85%
3
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
65%
65%
65%
4
Pull-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Barbell Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
-
-
-
Day 4
1
Speed Deadlift
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
50%
50%
50%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
65%
75%
85%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
65%
65%
65%
4
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
-
-
-