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BoostcampPNG

Treino para fortalecimento e contra lesões

by Fábio Z.
1 athletes joined

Program Description

Fortalecimento para uso em artes marciais

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    15 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 16, 2026 11:02
  • Last Edited
    Feb 16, 2026 11:56
Muscle Engagement
Front
Back
MuscleSet
Glutes
19.1%
Abductors
16%
Quadriceps
14.9%
Hamstrings
14.9%
Triceps
8.5%
Adductors
8.5%
Calves
8.5%
Chest
6.4%
Front Delts
3.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
Day 1
#
Exercise
Sets
Reps
Intensity
1
ISO-Lateral Horizontal Bench Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Supino Declinado Hammer
3
12 reps
RPE 8
3
Supino Hammer Inclinado
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
ElevaçãO Frontal Alternada Iso
4
10 reps
RPE 7
6
ElevaçãO Lateral Iso
4
10 reps
RPE 8
7
Tricep Extension (Machine)
4
10 reps
RPE 8
8
Triceps Cross TriâNgulo
4
10 reps
RPE 8
9
Abs Reto Maquina Vermelha
4
20 reps
RPE 9
10
ABS Infra Bosu Iso
4
1 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
ISO-Lateral Horizontal Bench Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Supino Declinado Hammer
3
12 reps
RPE 8
3
Supino Hammer Inclinado
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
ElevaçãO Frontal Alternada Iso
4
10 reps
RPE 7
6
ElevaçãO Lateral Iso
4
10 reps
RPE 8
7
Tricep Extension (Machine)
4
10 reps
RPE 8
8
Triceps Cross TriâNgulo
4
10 reps
RPE 8
9
Abs Reto Maquina Vermelha
4
20 reps
RPE 9
10
ABS Infra Bosu Iso
4
1 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
ISO-Lateral Horizontal Bench Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Supino Declinado Hammer
3
12 reps
RPE 8
3
Supino Hammer Inclinado
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
ElevaçãO Frontal Alternada Iso
4
10 reps
RPE 7
6
ElevaçãO Lateral Iso
4
10 reps
RPE 8
7
Tricep Extension (Machine)
4
10 reps
RPE 8
8
Triceps Cross TriâNgulo
4
10 reps
RPE 8
9
Abs Reto Maquina Vermelha
4
20 reps
RPE 9
10
ABS Infra Bosu Iso
4
1 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
ISO-Lateral Horizontal Bench Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Supino Declinado Hammer
3
12 reps
RPE 8
3
Supino Hammer Inclinado
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
ElevaçãO Frontal Alternada Iso
4
10 reps
RPE 7
6
ElevaçãO Lateral Iso
4
10 reps
RPE 8
7
Tricep Extension (Machine)
4
10 reps
RPE 8
8
Triceps Cross TriâNgulo
4
10 reps
RPE 8
9
Abs Reto Maquina Vermelha
4
20 reps
RPE 9
10
ABS Infra Bosu Iso
4
1 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
ISO-Lateral Horizontal Bench Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Supino Declinado Hammer
3
12 reps
RPE 8
3
Supino Hammer Inclinado
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
ElevaçãO Frontal Alternada Iso
4
10 reps
RPE 7
6
ElevaçãO Lateral Iso
4
10 reps
RPE 8
7
Tricep Extension (Machine)
4
10 reps
RPE 8
8
Triceps Cross TriâNgulo
4
10 reps
RPE 8
9
Abs Reto Maquina Vermelha
4
20 reps
RPE 9
10
ABS Infra Bosu Iso
4
1 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
ISO-Lateral Horizontal Bench Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Supino Declinado Hammer
3
12 reps
RPE 8
3
Supino Hammer Inclinado
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
ElevaçãO Frontal Alternada Iso
4
10 reps
RPE 7
6
ElevaçãO Lateral Iso
4
10 reps
RPE 8
7
Tricep Extension (Machine)
4
10 reps
RPE 8
8
Triceps Cross TriâNgulo
4
10 reps
RPE 8
9
Abs Reto Maquina Vermelha
4
20 reps
RPE 9
10
ABS Infra Bosu Iso
4
1 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
ISO-Lateral Horizontal Bench Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Supino Declinado Hammer
3
12 reps
RPE 8
3
Supino Hammer Inclinado
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
ElevaçãO Frontal Alternada Iso
4
10 reps
RPE 7
6
ElevaçãO Lateral Iso
4
10 reps
RPE 8
7
Tricep Extension (Machine)
4
10 reps
RPE 8
8
Triceps Cross TriâNgulo
4
10 reps
RPE 8
9
Abs Reto Maquina Vermelha
4
20 reps
RPE 9
10
ABS Infra Bosu Iso
4
1 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
ISO-Lateral Horizontal Bench Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Supino Declinado Hammer
3
12 reps
RPE 8
3
Supino Hammer Inclinado
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
ElevaçãO Frontal Alternada Iso
4
10 reps
RPE 7
6
ElevaçãO Lateral Iso
4
10 reps
RPE 8
7
Tricep Extension (Machine)
4
10 reps
RPE 8
8
Triceps Cross TriâNgulo
4
10 reps
RPE 8
9
Abs Reto Maquina Vermelha
4
20 reps
RPE 9
10
ABS Infra Bosu Iso
4
1 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
ISO-Lateral Horizontal Bench Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Supino Declinado Hammer
3
12 reps
RPE 8
3
Supino Hammer Inclinado
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
ElevaçãO Frontal Alternada Iso
4
10 reps
RPE 7
6
ElevaçãO Lateral Iso
4
10 reps
RPE 8
7
Tricep Extension (Machine)
4
10 reps
RPE 8
8
Triceps Cross TriâNgulo
4
10 reps
RPE 8
9
Abs Reto Maquina Vermelha
4
20 reps
RPE 9
10
ABS Infra Bosu Iso
4
1 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
ISO-Lateral Horizontal Bench Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Supino Declinado Hammer
3
12 reps
RPE 8
3
Supino Hammer Inclinado
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
ElevaçãO Frontal Alternada Iso
4
10 reps
RPE 7
6
ElevaçãO Lateral Iso
4
10 reps
RPE 8
7
Tricep Extension (Machine)
4
10 reps
RPE 8
8
Triceps Cross TriâNgulo
4
10 reps
RPE 8
9
Abs Reto Maquina Vermelha
4
20 reps
RPE 9
10
ABS Infra Bosu Iso
4
1 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
ISO-Lateral Horizontal Bench Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Supino Declinado Hammer
3
12 reps
RPE 8
3
Supino Hammer Inclinado
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
ElevaçãO Frontal Alternada Iso
4
10 reps
RPE 7
6
ElevaçãO Lateral Iso
4
10 reps
RPE 8
7
Tricep Extension (Machine)
4
10 reps
RPE 8
8
Triceps Cross TriâNgulo
4
10 reps
RPE 8
9
Abs Reto Maquina Vermelha
4
20 reps
RPE 9
10
ABS Infra Bosu Iso
4
1 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
ISO-Lateral Horizontal Bench Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Supino Declinado Hammer
3
12 reps
RPE 8
3
Supino Hammer Inclinado
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
ElevaçãO Frontal Alternada Iso
4
10 reps
RPE 7
6
ElevaçãO Lateral Iso
4
10 reps
RPE 8
7
Tricep Extension (Machine)
4
10 reps
RPE 8
8
Triceps Cross TriâNgulo
4
10 reps
RPE 8
9
Abs Reto Maquina Vermelha
4
20 reps
RPE 9
10
ABS Infra Bosu Iso
4
1 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
ISO-Lateral Horizontal Bench Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Supino Declinado Hammer
3
12 reps
RPE 8
3
Supino Hammer Inclinado
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
ElevaçãO Frontal Alternada Iso
4
10 reps
RPE 7
6
ElevaçãO Lateral Iso
4
10 reps
RPE 8
7
Tricep Extension (Machine)
4
10 reps
RPE 8
8
Triceps Cross TriâNgulo
4
10 reps
RPE 8
9
Abs Reto Maquina Vermelha
4
20 reps
RPE 9
10
ABS Infra Bosu Iso
4
1 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
ISO-Lateral Horizontal Bench Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Supino Declinado Hammer
3
12 reps
RPE 8
3
Supino Hammer Inclinado
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
ElevaçãO Frontal Alternada Iso
4
10 reps
RPE 7
6
ElevaçãO Lateral Iso
4
10 reps
RPE 8
7
Tricep Extension (Machine)
4
10 reps
RPE 8
8
Triceps Cross TriâNgulo
4
10 reps
RPE 8
9
Abs Reto Maquina Vermelha
4
20 reps
RPE 9
10
ABS Infra Bosu Iso
4
1 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
ISO-Lateral Horizontal Bench Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Supino Declinado Hammer
3
12 reps
RPE 8
3
Supino Hammer Inclinado
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
ElevaçãO Frontal Alternada Iso
4
10 reps
RPE 7
6
ElevaçãO Lateral Iso
4
10 reps
RPE 8
7
Tricep Extension (Machine)
4
10 reps
RPE 8
8
Triceps Cross TriâNgulo
4
10 reps
RPE 8
9
Abs Reto Maquina Vermelha
4
20 reps
RPE 9
10
ABS Infra Bosu Iso
4
1 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Puxador Life
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Puxada Alta Hammer
3
12 reps
RPE 8
3
Banco Remada Fechada
3
10 reps
RPE 8
4
Puxador Supinado Maquina
3
8 reps
RPE 8
5
Peck Deck Invertido
4
10 reps
RPE 8
6
Cross Remada Alta
4
10 reps
RPE 8
7
Rosca Banco
4
10 reps
RPE 8
8
Rosca Alternada
4
10 reps
RPE 8
9
ExtensãO Lombar Hammer Iso
4
10 reps
RPE 8
10
Prancha Frontal Mmss
4
4 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Puxador Life
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Puxada Alta Hammer
3
12 reps
RPE 8
3
Banco Remada Fechada
3
10 reps
RPE 8
4
Puxador Supinado Maquina
3
8 reps
RPE 8
5
Peck Deck Invertido
4
10 reps
RPE 8
6
Cross Remada Alta
4
10 reps
RPE 8
7
Rosca Banco
4
10 reps
RPE 8
8
Rosca Alternada
4
10 reps
RPE 8
9
ExtensãO Lombar Hammer Iso
4
10 reps
RPE 8
10
Prancha Frontal Mmss
4
4 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Puxador Life
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Puxada Alta Hammer
3
12 reps
RPE 8
3
Banco Remada Fechada
3
10 reps
RPE 8
4
Puxador Supinado Maquina
3
8 reps
RPE 8
5
Peck Deck Invertido
4
10 reps
RPE 8
6
Cross Remada Alta
4
10 reps
RPE 8
7
Rosca Banco
4
10 reps
RPE 8
8
Rosca Alternada
4
10 reps
RPE 8
9
ExtensãO Lombar Hammer Iso
4
10 reps
RPE 8
10
Prancha Frontal Mmss
4
4 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Puxador Life
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Puxada Alta Hammer
3
12 reps
RPE 8
3
Banco Remada Fechada
3
10 reps
RPE 8
4
Puxador Supinado Maquina
3
8 reps
RPE 8
5
Peck Deck Invertido
4
10 reps
RPE 8
6
Cross Remada Alta
4
10 reps
RPE 8
7
Rosca Banco
4
10 reps
RPE 8
8
Rosca Alternada
4
10 reps
RPE 8
9
ExtensãO Lombar Hammer Iso
4
10 reps
RPE 8
10
Prancha Frontal Mmss
4
4 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Puxador Life
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Puxada Alta Hammer
3
12 reps
RPE 8
3
Banco Remada Fechada
3
10 reps
RPE 8
4
Puxador Supinado Maquina
3
8 reps
RPE 8
5
Peck Deck Invertido
4
10 reps
RPE 8
6
Cross Remada Alta
4
10 reps
RPE 8
7
Rosca Banco
4
10 reps
RPE 8
8
Rosca Alternada
4
10 reps
RPE 8
9
ExtensãO Lombar Hammer Iso
4
10 reps
RPE 8
10
Prancha Frontal Mmss
4
4 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Puxador Life
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Puxada Alta Hammer
3
12 reps
RPE 8
3
Banco Remada Fechada
3
10 reps
RPE 8
4
Puxador Supinado Maquina
3
8 reps
RPE 8
5
Peck Deck Invertido
4
10 reps
RPE 8
6
Cross Remada Alta
4
10 reps
RPE 8
7
Rosca Banco
4
10 reps
RPE 8
8
Rosca Alternada
4
10 reps
RPE 8
9
ExtensãO Lombar Hammer Iso
4
10 reps
RPE 8
10
Prancha Frontal Mmss
4
4 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Puxador Life
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Puxada Alta Hammer
3
12 reps
RPE 8
3
Banco Remada Fechada
3
10 reps
RPE 8
4
Puxador Supinado Maquina
3
8 reps
RPE 8
5
Peck Deck Invertido
4
10 reps
RPE 8
6
Cross Remada Alta
4
10 reps
RPE 8
7
Rosca Banco
4
10 reps
RPE 8
8
Rosca Alternada
4
10 reps
RPE 8
9
ExtensãO Lombar Hammer Iso
4
10 reps
RPE 8
10
Prancha Frontal Mmss
4
4 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Puxador Life
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Puxada Alta Hammer
3
12 reps
RPE 8
3
Banco Remada Fechada
3
10 reps
RPE 8
4
Puxador Supinado Maquina
3
8 reps
RPE 8
5
Peck Deck Invertido
4
10 reps
RPE 8
6
Cross Remada Alta
4
10 reps
RPE 8
7
Rosca Banco
4
10 reps
RPE 8
8
Rosca Alternada
4
10 reps
RPE 8
9
ExtensãO Lombar Hammer Iso
4
10 reps
RPE 8
10
Prancha Frontal Mmss
4
4 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Puxador Life
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Puxada Alta Hammer
3
12 reps
RPE 8
3
Banco Remada Fechada
3
10 reps
RPE 8
4
Puxador Supinado Maquina
3
8 reps
RPE 8
5
Peck Deck Invertido
4
10 reps
RPE 8
6
Cross Remada Alta
4
10 reps
RPE 8
7
Rosca Banco
4
10 reps
RPE 8
8
Rosca Alternada
4
10 reps
RPE 8
9
ExtensãO Lombar Hammer Iso
4
10 reps
RPE 8
10
Prancha Frontal Mmss
4
4 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Puxador Life
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Puxada Alta Hammer
3
12 reps
RPE 8
3
Banco Remada Fechada
3
10 reps
RPE 8
4
Puxador Supinado Maquina
3
8 reps
RPE 8
5
Peck Deck Invertido
4
10 reps
RPE 8
6
Cross Remada Alta
4
10 reps
RPE 8
7
Rosca Banco
4
10 reps
RPE 8
8
Rosca Alternada
4
10 reps
RPE 8
9
ExtensãO Lombar Hammer Iso
4
10 reps
RPE 8
10
Prancha Frontal Mmss
4
4 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Puxador Life
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Puxada Alta Hammer
3
12 reps
RPE 8
3
Banco Remada Fechada
3
10 reps
RPE 8
4
Puxador Supinado Maquina
3
8 reps
RPE 8
5
Peck Deck Invertido
4
10 reps
RPE 8
6
Cross Remada Alta
4
10 reps
RPE 8
7
Rosca Banco
4
10 reps
RPE 8
8
Rosca Alternada
4
10 reps
RPE 8
9
ExtensãO Lombar Hammer Iso
4
10 reps
RPE 8
10
Prancha Frontal Mmss
4
4 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Puxador Life
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Puxada Alta Hammer
3
12 reps
RPE 8
3
Banco Remada Fechada
3
10 reps
RPE 8
4
Puxador Supinado Maquina
3
8 reps
RPE 8
5
Peck Deck Invertido
4
10 reps
RPE 8
6
Cross Remada Alta
4
10 reps
RPE 8
7
Rosca Banco
4
10 reps
RPE 8
8
Rosca Alternada
4
10 reps
RPE 8
9
ExtensãO Lombar Hammer Iso
4
10 reps
RPE 8
10
Prancha Frontal Mmss
4
4 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Puxador Life
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Puxada Alta Hammer
3
12 reps
RPE 8
3
Banco Remada Fechada
3
10 reps
RPE 8
4
Puxador Supinado Maquina
3
8 reps
RPE 8
5
Peck Deck Invertido
4
10 reps
RPE 8
6
Cross Remada Alta
4
10 reps
RPE 8
7
Rosca Banco
4
10 reps
RPE 8
8
Rosca Alternada
4
10 reps
RPE 8
9
ExtensãO Lombar Hammer Iso
4
10 reps
RPE 8
10
Prancha Frontal Mmss
4
4 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Puxador Life
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Puxada Alta Hammer
3
12 reps
RPE 8
3
Banco Remada Fechada
3
10 reps
RPE 8
4
Puxador Supinado Maquina
3
8 reps
RPE 8
5
Peck Deck Invertido
4
10 reps
RPE 8
6
Cross Remada Alta
4
10 reps
RPE 8
7
Rosca Banco
4
10 reps
RPE 8
8
Rosca Alternada
4
10 reps
RPE 8
9
ExtensãO Lombar Hammer Iso
4
10 reps
RPE 8
10
Prancha Frontal Mmss
4
4 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Puxador Life
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Puxada Alta Hammer
3
12 reps
RPE 8
3
Banco Remada Fechada
3
10 reps
RPE 8
4
Puxador Supinado Maquina
3
8 reps
RPE 8
5
Peck Deck Invertido
4
10 reps
RPE 8
6
Cross Remada Alta
4
10 reps
RPE 8
7
Rosca Banco
4
10 reps
RPE 8
8
Rosca Alternada
4
10 reps
RPE 8
9
ExtensãO Lombar Hammer Iso
4
10 reps
RPE 8
10
Prancha Frontal Mmss
4
4 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Cadeira Extensora Unilateral Iso
3
12 reps
RPE 8
3
Iso Lateral Kneeling Leg Curl Hammer
3
12 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Hack Squat Machine
3
8 reps
RPE 8
6
Hip Abductor (Machine)
4
15 reps
RPE 10
7
Hip Adductor (Machine)
4
15 reps
RPE 10
8
Seated Calf Raise
4
20 reps
RPE 8
9
Gemeos ElevaçãO Unilateral + Gemeos ElevaçãO
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Cadeira Extensora Unilateral Iso
3
12 reps
RPE 8
3
Iso Lateral Kneeling Leg Curl Hammer
3
12 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Hack Squat Machine
3
8 reps
RPE 8
6
Hip Abductor (Machine)
4
15 reps
RPE 10
7
Hip Adductor (Machine)
4
15 reps
RPE 10
8
Seated Calf Raise
4
20 reps
RPE 8
9
Gemeos ElevaçãO Unilateral + Gemeos ElevaçãO
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Cadeira Extensora Unilateral Iso
3
12 reps
RPE 8
3
Iso Lateral Kneeling Leg Curl Hammer
3
12 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Hack Squat Machine
3
8 reps
RPE 8
6
Hip Abductor (Machine)
4
15 reps
RPE 10
7
Hip Adductor (Machine)
4
15 reps
RPE 10
8
Seated Calf Raise
4
20 reps
RPE 8
9
Gemeos ElevaçãO Unilateral + Gemeos ElevaçãO
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Cadeira Extensora Unilateral Iso
3
12 reps
RPE 8
3
Iso Lateral Kneeling Leg Curl Hammer
3
12 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Hack Squat Machine
3
8 reps
RPE 8
6
Hip Abductor (Machine)
4
15 reps
RPE 10
7
Hip Adductor (Machine)
4
15 reps
RPE 10
8
Seated Calf Raise
4
20 reps
RPE 8
9
Gemeos ElevaçãO Unilateral + Gemeos ElevaçãO
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Cadeira Extensora Unilateral Iso
3
12 reps
RPE 8
3
Iso Lateral Kneeling Leg Curl Hammer
3
12 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Hack Squat Machine
3
8 reps
RPE 8
6
Hip Abductor (Machine)
4
15 reps
RPE 10
7
Hip Adductor (Machine)
4
15 reps
RPE 10
8
Seated Calf Raise
4
20 reps
RPE 8
9
Gemeos ElevaçãO Unilateral + Gemeos ElevaçãO
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Cadeira Extensora Unilateral Iso
3
12 reps
RPE 8
3
Iso Lateral Kneeling Leg Curl Hammer
3
12 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Hack Squat Machine
3
8 reps
RPE 8
6
Hip Abductor (Machine)
4
15 reps
RPE 10
7
Hip Adductor (Machine)
4
15 reps
RPE 10
8
Seated Calf Raise
4
20 reps
RPE 8
9
Gemeos ElevaçãO Unilateral + Gemeos ElevaçãO
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Cadeira Extensora Unilateral Iso
3
12 reps
RPE 8
3
Iso Lateral Kneeling Leg Curl Hammer
3
12 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Hack Squat Machine
3
8 reps
RPE 8
6
Hip Abductor (Machine)
4
15 reps
RPE 10
7
Hip Adductor (Machine)
4
15 reps
RPE 10
8
Seated Calf Raise
4
20 reps
RPE 8
9
Gemeos ElevaçãO Unilateral + Gemeos ElevaçãO
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Cadeira Extensora Unilateral Iso
3
12 reps
RPE 8
3
Iso Lateral Kneeling Leg Curl Hammer
3
12 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Hack Squat Machine
3
8 reps
RPE 8
6
Hip Abductor (Machine)
4
15 reps
RPE 10
7
Hip Adductor (Machine)
4
15 reps
RPE 10
8
Seated Calf Raise
4
20 reps
RPE 8
9
Gemeos ElevaçãO Unilateral + Gemeos ElevaçãO
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Cadeira Extensora Unilateral Iso
3
12 reps
RPE 8
3
Iso Lateral Kneeling Leg Curl Hammer
3
12 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Hack Squat Machine
3
8 reps
RPE 8
6
Hip Abductor (Machine)
4
15 reps
RPE 10
7
Hip Adductor (Machine)
4
15 reps
RPE 10
8
Seated Calf Raise
4
20 reps
RPE 8
9
Gemeos ElevaçãO Unilateral + Gemeos ElevaçãO
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Cadeira Extensora Unilateral Iso
3
12 reps
RPE 8
3
Iso Lateral Kneeling Leg Curl Hammer
3
12 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Hack Squat Machine
3
8 reps
RPE 8
6
Hip Abductor (Machine)
4
15 reps
RPE 10
7
Hip Adductor (Machine)
4
15 reps
RPE 10
8
Seated Calf Raise
4
20 reps
RPE 8
9
Gemeos ElevaçãO Unilateral + Gemeos ElevaçãO
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Cadeira Extensora Unilateral Iso
3
12 reps
RPE 8
3
Iso Lateral Kneeling Leg Curl Hammer
3
12 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Hack Squat Machine
3
8 reps
RPE 8
6
Hip Abductor (Machine)
4
15 reps
RPE 10
7
Hip Adductor (Machine)
4
15 reps
RPE 10
8
Seated Calf Raise
4
20 reps
RPE 8
9
Gemeos ElevaçãO Unilateral + Gemeos ElevaçãO
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Cadeira Extensora Unilateral Iso
3
12 reps
RPE 8
3
Iso Lateral Kneeling Leg Curl Hammer
3
12 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Hack Squat Machine
3
8 reps
RPE 8
6
Hip Abductor (Machine)
4
15 reps
RPE 10
7
Hip Adductor (Machine)
4
15 reps
RPE 10
8
Seated Calf Raise
4
20 reps
RPE 8
9
Gemeos ElevaçãO Unilateral + Gemeos ElevaçãO
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Cadeira Extensora Unilateral Iso
3
12 reps
RPE 8
3
Iso Lateral Kneeling Leg Curl Hammer
3
12 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Hack Squat Machine
3
8 reps
RPE 8
6
Hip Abductor (Machine)
4
15 reps
RPE 10
7
Hip Adductor (Machine)
4
15 reps
RPE 10
8
Seated Calf Raise
4
20 reps
RPE 8
9
Gemeos ElevaçãO Unilateral + Gemeos ElevaçãO
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Cadeira Extensora Unilateral Iso
3
12 reps
RPE 8
3
Iso Lateral Kneeling Leg Curl Hammer
3
12 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Hack Squat Machine
3
8 reps
RPE 8
6
Hip Abductor (Machine)
4
15 reps
RPE 10
7
Hip Adductor (Machine)
4
15 reps
RPE 10
8
Seated Calf Raise
4
20 reps
RPE 8
9
Gemeos ElevaçãO Unilateral + Gemeos ElevaçãO
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Cadeira Extensora Unilateral Iso
3
12 reps
RPE 8
3
Iso Lateral Kneeling Leg Curl Hammer
3
12 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Hack Squat Machine
3
8 reps
RPE 8
6
Hip Abductor (Machine)
4
15 reps
RPE 10
7
Hip Adductor (Machine)
4
15 reps
RPE 10
8
Seated Calf Raise
4
20 reps
RPE 8
9
Gemeos ElevaçãO Unilateral + Gemeos ElevaçãO
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
ISO-Lateral Horizontal Bench Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Supino Declinado Hammer
3
12 reps
RPE 8
3
Supino Hammer Inclinado
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
ElevaçãO Frontal Alternada Iso
4
10 reps
RPE 7
6
ElevaçãO Lateral Iso
4
10 reps
RPE 8
7
Tricep Extension (Machine)
4
10 reps
RPE 8
8
Triceps Cross TriâNgulo
4
10 reps
RPE 8
9
Abs Reto Maquina Vermelha
4
20 reps
RPE 9
10
ABS Infra Bosu Iso
4
1 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
ISO-Lateral Horizontal Bench Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Supino Declinado Hammer
3
12 reps
RPE 8
3
Supino Hammer Inclinado
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
ElevaçãO Frontal Alternada Iso
4
10 reps
RPE 7
6
ElevaçãO Lateral Iso
4
10 reps
RPE 8
7
Tricep Extension (Machine)
4
10 reps
RPE 8
8
Triceps Cross TriâNgulo
4
10 reps
RPE 8
9
Abs Reto Maquina Vermelha
4
20 reps
RPE 9
10
ABS Infra Bosu Iso
4
1 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
ISO-Lateral Horizontal Bench Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Supino Declinado Hammer
3
12 reps
RPE 8
3
Supino Hammer Inclinado
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
ElevaçãO Frontal Alternada Iso
4
10 reps
RPE 7
6
ElevaçãO Lateral Iso
4
10 reps
RPE 8
7
Tricep Extension (Machine)
4
10 reps
RPE 8
8
Triceps Cross TriâNgulo
4
10 reps
RPE 8
9
Abs Reto Maquina Vermelha
4
20 reps
RPE 9
10
ABS Infra Bosu Iso
4
1 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
ISO-Lateral Horizontal Bench Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Supino Declinado Hammer
3
12 reps
RPE 8
3
Supino Hammer Inclinado
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
ElevaçãO Frontal Alternada Iso
4
10 reps
RPE 7
6
ElevaçãO Lateral Iso
4
10 reps
RPE 8
7
Tricep Extension (Machine)
4
10 reps
RPE 8
8
Triceps Cross TriâNgulo
4
10 reps
RPE 8
9
Abs Reto Maquina Vermelha
4
20 reps
RPE 9
10
ABS Infra Bosu Iso
4
1 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
ISO-Lateral Horizontal Bench Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Supino Declinado Hammer
3
12 reps
RPE 8
3
Supino Hammer Inclinado
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
ElevaçãO Frontal Alternada Iso
4
10 reps
RPE 7
6
ElevaçãO Lateral Iso
4
10 reps
RPE 8
7
Tricep Extension (Machine)
4
10 reps
RPE 8
8
Triceps Cross TriâNgulo
4
10 reps
RPE 8
9
Abs Reto Maquina Vermelha
4
20 reps
RPE 9
10
ABS Infra Bosu Iso
4
1 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
ISO-Lateral Horizontal Bench Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Supino Declinado Hammer
3
12 reps
RPE 8
3
Supino Hammer Inclinado
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
ElevaçãO Frontal Alternada Iso
4
10 reps
RPE 7
6
ElevaçãO Lateral Iso
4
10 reps
RPE 8
7
Tricep Extension (Machine)
4
10 reps
RPE 8
8
Triceps Cross TriâNgulo
4
10 reps
RPE 8
9
Abs Reto Maquina Vermelha
4
20 reps
RPE 9
10
ABS Infra Bosu Iso
4
1 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
ISO-Lateral Horizontal Bench Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Supino Declinado Hammer
3
12 reps
RPE 8
3
Supino Hammer Inclinado
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
ElevaçãO Frontal Alternada Iso
4
10 reps
RPE 7
6
ElevaçãO Lateral Iso
4
10 reps
RPE 8
7
Tricep Extension (Machine)
4
10 reps
RPE 8
8
Triceps Cross TriâNgulo
4
10 reps
RPE 8
9
Abs Reto Maquina Vermelha
4
20 reps
RPE 9
10
ABS Infra Bosu Iso
4
1 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
ISO-Lateral Horizontal Bench Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Supino Declinado Hammer
3
12 reps
RPE 8
3
Supino Hammer Inclinado
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
ElevaçãO Frontal Alternada Iso
4
10 reps
RPE 7
6
ElevaçãO Lateral Iso
4
10 reps
RPE 8
7
Tricep Extension (Machine)
4
10 reps
RPE 8
8
Triceps Cross TriâNgulo
4
10 reps
RPE 8
9
Abs Reto Maquina Vermelha
4
20 reps
RPE 9
10
ABS Infra Bosu Iso
4
1 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
ISO-Lateral Horizontal Bench Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Supino Declinado Hammer
3
12 reps
RPE 8
3
Supino Hammer Inclinado
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
ElevaçãO Frontal Alternada Iso
4
10 reps
RPE 7
6
ElevaçãO Lateral Iso
4
10 reps
RPE 8
7
Tricep Extension (Machine)
4
10 reps
RPE 8
8
Triceps Cross TriâNgulo
4
10 reps
RPE 8
9
Abs Reto Maquina Vermelha
4
20 reps
RPE 9
10
ABS Infra Bosu Iso
4
1 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
ISO-Lateral Horizontal Bench Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Supino Declinado Hammer
3
12 reps
RPE 8
3
Supino Hammer Inclinado
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
ElevaçãO Frontal Alternada Iso
4
10 reps
RPE 7
6
ElevaçãO Lateral Iso
4
10 reps
RPE 8
7
Tricep Extension (Machine)
4
10 reps
RPE 8
8
Triceps Cross TriâNgulo
4
10 reps
RPE 8
9
Abs Reto Maquina Vermelha
4
20 reps
RPE 9
10
ABS Infra Bosu Iso
4
1 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
ISO-Lateral Horizontal Bench Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Supino Declinado Hammer
3
12 reps
RPE 8
3
Supino Hammer Inclinado
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
ElevaçãO Frontal Alternada Iso
4
10 reps
RPE 7
6
ElevaçãO Lateral Iso
4
10 reps
RPE 8
7
Tricep Extension (Machine)
4
10 reps
RPE 8
8
Triceps Cross TriâNgulo
4
10 reps
RPE 8
9
Abs Reto Maquina Vermelha
4
20 reps
RPE 9
10
ABS Infra Bosu Iso
4
1 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
ISO-Lateral Horizontal Bench Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Supino Declinado Hammer
3
12 reps
RPE 8
3
Supino Hammer Inclinado
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
ElevaçãO Frontal Alternada Iso
4
10 reps
RPE 7
6
ElevaçãO Lateral Iso
4
10 reps
RPE 8
7
Tricep Extension (Machine)
4
10 reps
RPE 8
8
Triceps Cross TriâNgulo
4
10 reps
RPE 8
9
Abs Reto Maquina Vermelha
4
20 reps
RPE 9
10
ABS Infra Bosu Iso
4
1 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
ISO-Lateral Horizontal Bench Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Supino Declinado Hammer
3
12 reps
RPE 8
3
Supino Hammer Inclinado
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
ElevaçãO Frontal Alternada Iso
4
10 reps
RPE 7
6
ElevaçãO Lateral Iso
4
10 reps
RPE 8
7
Tricep Extension (Machine)
4
10 reps
RPE 8
8
Triceps Cross TriâNgulo
4
10 reps
RPE 8
9
Abs Reto Maquina Vermelha
4
20 reps
RPE 9
10
ABS Infra Bosu Iso
4
1 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
ISO-Lateral Horizontal Bench Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Supino Declinado Hammer
3
12 reps
RPE 8
3
Supino Hammer Inclinado
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
ElevaçãO Frontal Alternada Iso
4
10 reps
RPE 7
6
ElevaçãO Lateral Iso
4
10 reps
RPE 8
7
Tricep Extension (Machine)
4
10 reps
RPE 8
8
Triceps Cross TriâNgulo
4
10 reps
RPE 8
9
Abs Reto Maquina Vermelha
4
20 reps
RPE 9
10
ABS Infra Bosu Iso
4
1 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
ISO-Lateral Horizontal Bench Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Supino Declinado Hammer
3
12 reps
RPE 8
3
Supino Hammer Inclinado
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
8 reps
RPE 8
5
ElevaçãO Frontal Alternada Iso
4
10 reps
RPE 7
6
ElevaçãO Lateral Iso
4
10 reps
RPE 8
7
Tricep Extension (Machine)
4
10 reps
RPE 8
8
Triceps Cross TriâNgulo
4
10 reps
RPE 8
9
Abs Reto Maquina Vermelha
4
20 reps
RPE 9
10
ABS Infra Bosu Iso
4
1 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Puxador Life
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Puxada Alta Hammer
3
12 reps
RPE 8
3
Banco Remada Fechada
3
10 reps
RPE 8
4
Puxador Supinado Maquina
3
8 reps
RPE 8
5
Peck Deck Invertido
4
10 reps
RPE 8
6
Cross Remada Alta
4
10 reps
RPE 8
7
Rosca Banco
4
10 reps
RPE 8
8
Rosca Alternada
4
10 reps
RPE 8
9
ExtensãO Lombar Hammer Iso
4
10 reps
RPE 8
10
Prancha Frontal Mmss
4
4 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Puxador Life
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Puxada Alta Hammer
3
12 reps
RPE 8
3
Banco Remada Fechada
3
10 reps
RPE 8
4
Puxador Supinado Maquina
3
8 reps
RPE 8
5
Peck Deck Invertido
4
10 reps
RPE 8
6
Cross Remada Alta
4
10 reps
RPE 8
7
Rosca Banco
4
10 reps
RPE 8
8
Rosca Alternada
4
10 reps
RPE 8
9
ExtensãO Lombar Hammer Iso
4
10 reps
RPE 8
10
Prancha Frontal Mmss
4
4 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Puxador Life
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Puxada Alta Hammer
3
12 reps
RPE 8
3
Banco Remada Fechada
3
10 reps
RPE 8
4
Puxador Supinado Maquina
3
8 reps
RPE 8
5
Peck Deck Invertido
4
10 reps
RPE 8
6
Cross Remada Alta
4
10 reps
RPE 8
7
Rosca Banco
4
10 reps
RPE 8
8
Rosca Alternada
4
10 reps
RPE 8
9
ExtensãO Lombar Hammer Iso
4
10 reps
RPE 8
10
Prancha Frontal Mmss
4
4 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Puxador Life
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Puxada Alta Hammer
3
12 reps
RPE 8
3
Banco Remada Fechada
3
10 reps
RPE 8
4
Puxador Supinado Maquina
3
8 reps
RPE 8
5
Peck Deck Invertido
4
10 reps
RPE 8
6
Cross Remada Alta
4
10 reps
RPE 8
7
Rosca Banco
4
10 reps
RPE 8
8
Rosca Alternada
4
10 reps
RPE 8
9
ExtensãO Lombar Hammer Iso
4
10 reps
RPE 8
10
Prancha Frontal Mmss
4
4 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Puxador Life
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Puxada Alta Hammer
3
12 reps
RPE 8
3
Banco Remada Fechada
3
10 reps
RPE 8
4
Puxador Supinado Maquina
3
8 reps
RPE 8
5
Peck Deck Invertido
4
10 reps
RPE 8
6
Cross Remada Alta
4
10 reps
RPE 8
7
Rosca Banco
4
10 reps
RPE 8
8
Rosca Alternada
4
10 reps
RPE 8
9
ExtensãO Lombar Hammer Iso
4
10 reps
RPE 8
10
Prancha Frontal Mmss
4
4 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Puxador Life
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Puxada Alta Hammer
3
12 reps
RPE 8
3
Banco Remada Fechada
3
10 reps
RPE 8
4
Puxador Supinado Maquina
3
8 reps
RPE 8
5
Peck Deck Invertido
4
10 reps
RPE 8
6
Cross Remada Alta
4
10 reps
RPE 8
7
Rosca Banco
4
10 reps
RPE 8
8
Rosca Alternada
4
10 reps
RPE 8
9
ExtensãO Lombar Hammer Iso
4
10 reps
RPE 8
10
Prancha Frontal Mmss
4
4 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Puxador Life
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Puxada Alta Hammer
3
12 reps
RPE 8
3
Banco Remada Fechada
3
10 reps
RPE 8
4
Puxador Supinado Maquina
3
8 reps
RPE 8
5
Peck Deck Invertido
4
10 reps
RPE 8
6
Cross Remada Alta
4
10 reps
RPE 8
7
Rosca Banco
4
10 reps
RPE 8
8
Rosca Alternada
4
10 reps
RPE 8
9
ExtensãO Lombar Hammer Iso
4
10 reps
RPE 8
10
Prancha Frontal Mmss
4
4 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Puxador Life
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Puxada Alta Hammer
3
12 reps
RPE 8
3
Banco Remada Fechada
3
10 reps
RPE 8
4
Puxador Supinado Maquina
3
8 reps
RPE 8
5
Peck Deck Invertido
4
10 reps
RPE 8
6
Cross Remada Alta
4
10 reps
RPE 8
7
Rosca Banco
4
10 reps
RPE 8
8
Rosca Alternada
4
10 reps
RPE 8
9
ExtensãO Lombar Hammer Iso
4
10 reps
RPE 8
10
Prancha Frontal Mmss
4
4 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Puxador Life
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Puxada Alta Hammer
3
12 reps
RPE 8
3
Banco Remada Fechada
3
10 reps
RPE 8
4
Puxador Supinado Maquina
3
8 reps
RPE 8
5
Peck Deck Invertido
4
10 reps
RPE 8
6
Cross Remada Alta
4
10 reps
RPE 8
7
Rosca Banco
4
10 reps
RPE 8
8
Rosca Alternada
4
10 reps
RPE 8
9
ExtensãO Lombar Hammer Iso
4
10 reps
RPE 8
10
Prancha Frontal Mmss
4
4 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Puxador Life
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Puxada Alta Hammer
3
12 reps
RPE 8
3
Banco Remada Fechada
3
10 reps
RPE 8
4
Puxador Supinado Maquina
3
8 reps
RPE 8
5
Peck Deck Invertido
4
10 reps
RPE 8
6
Cross Remada Alta
4
10 reps
RPE 8
7
Rosca Banco
4
10 reps
RPE 8
8
Rosca Alternada
4
10 reps
RPE 8
9
ExtensãO Lombar Hammer Iso
4
10 reps
RPE 8
10
Prancha Frontal Mmss
4
4 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Puxador Life
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Puxada Alta Hammer
3
12 reps
RPE 8
3
Banco Remada Fechada
3
10 reps
RPE 8
4
Puxador Supinado Maquina
3
8 reps
RPE 8
5
Peck Deck Invertido
4
10 reps
RPE 8
6
Cross Remada Alta
4
10 reps
RPE 8
7
Rosca Banco
4
10 reps
RPE 8
8
Rosca Alternada
4
10 reps
RPE 8
9
ExtensãO Lombar Hammer Iso
4
10 reps
RPE 8
10
Prancha Frontal Mmss
4
4 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Puxador Life
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Puxada Alta Hammer
3
12 reps
RPE 8
3
Banco Remada Fechada
3
10 reps
RPE 8
4
Puxador Supinado Maquina
3
8 reps
RPE 8
5
Peck Deck Invertido
4
10 reps
RPE 8
6
Cross Remada Alta
4
10 reps
RPE 8
7
Rosca Banco
4
10 reps
RPE 8
8
Rosca Alternada
4
10 reps
RPE 8
9
ExtensãO Lombar Hammer Iso
4
10 reps
RPE 8
10
Prancha Frontal Mmss
4
4 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Puxador Life
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Puxada Alta Hammer
3
12 reps
RPE 8
3
Banco Remada Fechada
3
10 reps
RPE 8
4
Puxador Supinado Maquina
3
8 reps
RPE 8
5
Peck Deck Invertido
4
10 reps
RPE 8
6
Cross Remada Alta
4
10 reps
RPE 8
7
Rosca Banco
4
10 reps
RPE 8
8
Rosca Alternada
4
10 reps
RPE 8
9
ExtensãO Lombar Hammer Iso
4
10 reps
RPE 8
10
Prancha Frontal Mmss
4
4 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Puxador Life
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Puxada Alta Hammer
3
12 reps
RPE 8
3
Banco Remada Fechada
3
10 reps
RPE 8
4
Puxador Supinado Maquina
3
8 reps
RPE 8
5
Peck Deck Invertido
4
10 reps
RPE 8
6
Cross Remada Alta
4
10 reps
RPE 8
7
Rosca Banco
4
10 reps
RPE 8
8
Rosca Alternada
4
10 reps
RPE 8
9
ExtensãO Lombar Hammer Iso
4
10 reps
RPE 8
10
Prancha Frontal Mmss
4
4 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Puxador Life
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Puxada Alta Hammer
3
12 reps
RPE 8
3
Banco Remada Fechada
3
10 reps
RPE 8
4
Puxador Supinado Maquina
3
8 reps
RPE 8
5
Peck Deck Invertido
4
10 reps
RPE 8
6
Cross Remada Alta
4
10 reps
RPE 8
7
Rosca Banco
4
10 reps
RPE 8
8
Rosca Alternada
4
10 reps
RPE 8
9
ExtensãO Lombar Hammer Iso
4
10 reps
RPE 8
10
Prancha Frontal Mmss
4
4 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Cadeira Extensora Unilateral Iso
3
12 reps
RPE 8
3
Iso Lateral Kneeling Leg Curl Hammer
3
12 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Hack Squat Machine
3
8 reps
RPE 8
6
Hip Abductor (Machine)
4
15 reps
RPE 10
7
Hip Adductor (Machine)
4
15 reps
RPE 10
8
Seated Calf Raise
4
20 reps
RPE 8
9
Gemeos ElevaçãO Unilateral + Gemeos ElevaçãO
4
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Cadeira Extensora Unilateral Iso
3
12 reps
RPE 8
3
Iso Lateral Kneeling Leg Curl Hammer
3
12 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Hack Squat Machine
3
8 reps
RPE 8
6
Hip Abductor (Machine)
4
15 reps
RPE 10
7
Hip Adductor (Machine)
4
15 reps
RPE 10
8
Seated Calf Raise
4
20 reps
RPE 8
9
Gemeos ElevaçãO Unilateral + Gemeos ElevaçãO
4
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Cadeira Extensora Unilateral Iso
3
12 reps
RPE 8
3
Iso Lateral Kneeling Leg Curl Hammer
3
12 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Hack Squat Machine
3
8 reps
RPE 8
6
Hip Abductor (Machine)
4
15 reps
RPE 10
7
Hip Adductor (Machine)
4
15 reps
RPE 10
8
Seated Calf Raise
4
20 reps
RPE 8
9
Gemeos ElevaçãO Unilateral + Gemeos ElevaçãO
4
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Cadeira Extensora Unilateral Iso
3
12 reps
RPE 8
3
Iso Lateral Kneeling Leg Curl Hammer
3
12 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Hack Squat Machine
3
8 reps
RPE 8
6
Hip Abductor (Machine)
4
15 reps
RPE 10
7
Hip Adductor (Machine)
4
15 reps
RPE 10
8
Seated Calf Raise
4
20 reps
RPE 8
9
Gemeos ElevaçãO Unilateral + Gemeos ElevaçãO
4
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Cadeira Extensora Unilateral Iso
3
12 reps
RPE 8
3
Iso Lateral Kneeling Leg Curl Hammer
3
12 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Hack Squat Machine
3
8 reps
RPE 8
6
Hip Abductor (Machine)
4
15 reps
RPE 10
7
Hip Adductor (Machine)
4
15 reps
RPE 10
8
Seated Calf Raise
4
20 reps
RPE 8
9
Gemeos ElevaçãO Unilateral + Gemeos ElevaçãO
4
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Cadeira Extensora Unilateral Iso
3
12 reps
RPE 8
3
Iso Lateral Kneeling Leg Curl Hammer
3
12 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Hack Squat Machine
3
8 reps
RPE 8
6
Hip Abductor (Machine)
4
15 reps
RPE 10
7
Hip Adductor (Machine)
4
15 reps
RPE 10
8
Seated Calf Raise
4
20 reps
RPE 8
9
Gemeos ElevaçãO Unilateral + Gemeos ElevaçãO
4
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Cadeira Extensora Unilateral Iso
3
12 reps
RPE 8
3
Iso Lateral Kneeling Leg Curl Hammer
3
12 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Hack Squat Machine
3
8 reps
RPE 8
6
Hip Abductor (Machine)
4
15 reps
RPE 10
7
Hip Adductor (Machine)
4
15 reps
RPE 10
8
Seated Calf Raise
4
20 reps
RPE 8
9
Gemeos ElevaçãO Unilateral + Gemeos ElevaçãO
4
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Cadeira Extensora Unilateral Iso
3
12 reps
RPE 8
3
Iso Lateral Kneeling Leg Curl Hammer
3
12 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Hack Squat Machine
3
8 reps
RPE 8
6
Hip Abductor (Machine)
4
15 reps
RPE 10
7
Hip Adductor (Machine)
4
15 reps
RPE 10
8
Seated Calf Raise
4
20 reps
RPE 8
9
Gemeos ElevaçãO Unilateral + Gemeos ElevaçãO
4
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Cadeira Extensora Unilateral Iso
3
12 reps
RPE 8
3
Iso Lateral Kneeling Leg Curl Hammer
3
12 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Hack Squat Machine
3
8 reps
RPE 8
6
Hip Abductor (Machine)
4
15 reps
RPE 10
7
Hip Adductor (Machine)
4
15 reps
RPE 10
8
Seated Calf Raise
4
20 reps
RPE 8
9
Gemeos ElevaçãO Unilateral + Gemeos ElevaçãO
4
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Cadeira Extensora Unilateral Iso
3
12 reps
RPE 8
3
Iso Lateral Kneeling Leg Curl Hammer
3
12 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Hack Squat Machine
3
8 reps
RPE 8
6
Hip Abductor (Machine)
4
15 reps
RPE 10
7
Hip Adductor (Machine)
4
15 reps
RPE 10
8
Seated Calf Raise
4
20 reps
RPE 8
9
Gemeos ElevaçãO Unilateral + Gemeos ElevaçãO
4
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Cadeira Extensora Unilateral Iso
3
12 reps
RPE 8
3
Iso Lateral Kneeling Leg Curl Hammer
3
12 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Hack Squat Machine
3
8 reps
RPE 8
6
Hip Abductor (Machine)
4
15 reps
RPE 10
7
Hip Adductor (Machine)
4
15 reps
RPE 10
8
Seated Calf Raise
4
20 reps
RPE 8
9
Gemeos ElevaçãO Unilateral + Gemeos ElevaçãO
4
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Cadeira Extensora Unilateral Iso
3
12 reps
RPE 8
3
Iso Lateral Kneeling Leg Curl Hammer
3
12 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Hack Squat Machine
3
8 reps
RPE 8
6
Hip Abductor (Machine)
4
15 reps
RPE 10
7
Hip Adductor (Machine)
4
15 reps
RPE 10
8
Seated Calf Raise
4
20 reps
RPE 8
9
Gemeos ElevaçãO Unilateral + Gemeos ElevaçãO
4
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Cadeira Extensora Unilateral Iso
3
12 reps
RPE 8
3
Iso Lateral Kneeling Leg Curl Hammer
3
12 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Hack Squat Machine
3
8 reps
RPE 8
6
Hip Abductor (Machine)
4
15 reps
RPE 10
7
Hip Adductor (Machine)
4
15 reps
RPE 10
8
Seated Calf Raise
4
20 reps
RPE 8
9
Gemeos ElevaçãO Unilateral + Gemeos ElevaçãO
4
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Cadeira Extensora Unilateral Iso
3
12 reps
RPE 8
3
Iso Lateral Kneeling Leg Curl Hammer
3
12 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Hack Squat Machine
3
8 reps
RPE 8
6
Hip Abductor (Machine)
4
15 reps
RPE 10
7
Hip Adductor (Machine)
4
15 reps
RPE 10
8
Seated Calf Raise
4
20 reps
RPE 8
9
Gemeos ElevaçãO Unilateral + Gemeos ElevaçãO
4
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Cadeira Extensora Unilateral Iso
3
12 reps
RPE 8
3
Iso Lateral Kneeling Leg Curl Hammer
3
12 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Hack Squat Machine
3
8 reps
RPE 8
6
Hip Abductor (Machine)
4
15 reps
RPE 10
7
Hip Adductor (Machine)
4
15 reps
RPE 10
8
Seated Calf Raise
4
20 reps
RPE 8
9
Gemeos ElevaçãO Unilateral + Gemeos ElevaçãO
4
10 reps
RPE 8
Week 1
1 / 15 Weeks
Day 1
1
ISO-Lateral Horizontal Bench Press
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@5
@6
@7
@8
2
Supino Declinado Hammer
3 Sets
12 Reps
@8
3
Supino Hammer Inclinado
3 Sets
10 Reps
@8
4
Chest Fly (Machine)
3 Sets
8 Reps
@8
5
ElevaçãO Frontal Alternada Iso
4 Sets
10 Reps
@7
6
ElevaçãO Lateral Iso
4 Sets
10 Reps
@8
7
Tricep Extension (Machine)
4 Sets
10 Reps
@8
8
Triceps Cross TriâNgulo
4 Sets
10 Reps
@8
9
Abs Reto Maquina Vermelha
4 Sets
20 Reps
@9
10
ABS Infra Bosu Iso
4 Sets
1 Reps
@9
Day 2
1
Puxador Life
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@5
@6
@7
@8
2
Puxada Alta Hammer
3 Sets
12 Reps
@8
3
Banco Remada Fechada
3 Sets
10 Reps
@8
4
Puxador Supinado Maquina
3 Sets
8 Reps
@8
5
Peck Deck Invertido
4 Sets
10 Reps
@8
6
Cross Remada Alta
4 Sets
10 Reps
@8
7
Rosca Banco
4 Sets
10 Reps
@8
8
Rosca Alternada
4 Sets
10 Reps
@8
9
ExtensãO Lombar Hammer Iso
4 Sets
10 Reps
@8
10
Prancha Frontal Mmss
4 Sets
4 Reps
@10
Day 3
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@5
@6
@7
@8
2
Cadeira Extensora Unilateral Iso
3 Sets
12 Reps
@8
3
Iso Lateral Kneeling Leg Curl Hammer
3 Sets
12 Reps
@8
4
Leg Press
3 Sets
10 Reps
@8
5
Hack Squat Machine
3 Sets
8 Reps
@8
6
Hip Abductor (Machine)
4 Sets
15 Reps
@10
7
Hip Adductor (Machine)
4 Sets
15 Reps
@10
8
Seated Calf Raise
4 Sets
20 Reps
@8
9
Gemeos ElevaçãO Unilateral + Gemeos ElevaçãO
4 Sets
10 Reps
@8
Day 4
1
ISO-Lateral Horizontal Bench Press
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@5
@6
@7
@8
2
Supino Declinado Hammer
3 Sets
12 Reps
@8
3
Supino Hammer Inclinado
3 Sets
10 Reps
@8
4
Chest Fly (Machine)
3 Sets
8 Reps
@8
5
ElevaçãO Frontal Alternada Iso
4 Sets
10 Reps
@7
6
ElevaçãO Lateral Iso
4 Sets
10 Reps
@8
7
Tricep Extension (Machine)
4 Sets
10 Reps
@8
8
Triceps Cross TriâNgulo
4 Sets
10 Reps
@8
9
Abs Reto Maquina Vermelha
4 Sets
20 Reps
@9
10
ABS Infra Bosu Iso
4 Sets
1 Reps
@9
Day 5
1
Puxador Life
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@5
@6
@7
@8
2
Puxada Alta Hammer
3 Sets
12 Reps
@8
3
Banco Remada Fechada
3 Sets
10 Reps
@8
4
Puxador Supinado Maquina
3 Sets
8 Reps
@8
5
Peck Deck Invertido
4 Sets
10 Reps
@8
6
Cross Remada Alta
4 Sets
10 Reps
@8
7
Rosca Banco
4 Sets
10 Reps
@8
8
Rosca Alternada
4 Sets
10 Reps
@8
9
ExtensãO Lombar Hammer Iso
4 Sets
10 Reps
@8
10
Prancha Frontal Mmss
4 Sets
4 Reps
@10
Day 6
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@5
@6
@7
@8
2
Cadeira Extensora Unilateral Iso
3 Sets
12 Reps
@8
3
Iso Lateral Kneeling Leg Curl Hammer
3 Sets
12 Reps
@8
4
Leg Press
3 Sets
10 Reps
@8
5
Hack Squat Machine
3 Sets
8 Reps
@8
6
Hip Abductor (Machine)
4 Sets
15 Reps
@10
7
Hip Adductor (Machine)
4 Sets
15 Reps
@10
8
Seated Calf Raise
4 Sets
20 Reps
@8
9
Gemeos ElevaçãO Unilateral + Gemeos ElevaçãO
4 Sets
10 Reps
@8