Divisão de treino: Upper/Lower
Frequência semanal: 4
Nível: Iniciante/Intermediário/Avançado
Público alvo: Todos

Modificações no programa:
- adicionado exercícios de membros Inferiores
- ordem dos treinos

|4x| Time-Efficient Training Program - Mod

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Descanso sugerido de 1 ou 2 dias após esse treino.

Hack Squat

Seated Hamstring Curl

Glute Kickback (Cable)

LOWER¹

Bench Press (Dumbbell)

Lat Pulldown

Seated Shoulder Press (Dumbbell)

Seated Row (Cable)

UPPER¹

Romanian Deadlift (Barbell)

Leg Press (45 Degrees)

Leg Extension

Hip Thrust (Dumbbell)

LOWER²

Pendlay Row

Shoulder Press (Machine)

Pull-Up (Weighted)

Pec Deck (Machine)

Lateral Raise (Dumbbell)

UPPER²

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Dumbbell)

Goblet Squat

Hip Abductor (Machine)

2-Grip Pullup

Dip (Weighted)

Chest Supported Row (Dumbbell)

Arnold Press

Single-Leg Leg Press 45°

Lying Leg Curl

Hip Adductor (Machine)

T-Bar Row

Chest Press (Machine)

Lateral Raise (Cable)

Nordic Ham Curl

Single Leg Hip Thrust

High Row

Helms Row (Dumbbell)

Walking Lunge (Dumbbell)

Meadow Row

Lat Pulldown (Neutral Grip)

Chest Fly (Cable)

Lateral Raise (Machine)

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