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Treinar

by Gabriel M.

Program Description

**Treinar** is a dynamic 6-week workout program designed to elevate your strength and conditioning. With a commitment of just 30 days, you'll engage in targeted exercises focusing on major muscle groups, ensuring balanced development and enhanced performance. Each week consists of varied workouts that incorporate machines and free weights, promoting muscle growth and endurance. Get ready to push your limits and achieve your fitness goals with this structured and motivating plan!

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 03, 2025 10:35
  • Last Edited
    Sep 03, 2025 11:23
Muscle Engagement
Front
Back
MuscleSet
Upper Back
16.1%
Lats
15.2%
Biceps
10.6%
Triceps
10.6%
Front Delts
10.2%
Chest
10.1%
Middle Delts
8%
Quadriceps
6.1%
Hamstrings
5%
Glutes
2.7%
Rear Delts
2.6%
Forearms
1.1%
Lower Back
1%
Abs
0.5%
Abductors
0.4%
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-10 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Shoulder Press (Plate Loaded)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Tricep Extension (Cable)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-10 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Shoulder Press (Plate Loaded)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Tricep Extension (Cable)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-10 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Shoulder Press (Plate Loaded)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Tricep Extension (Cable)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-10 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Shoulder Press (Plate Loaded)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Tricep Extension (Cable)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-10 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Shoulder Press (Plate Loaded)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Tricep Extension (Cable)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-10 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Shoulder Press (Plate Loaded)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Tricep Extension (Cable)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
10-12 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
High Row
3
8-10 reps
-
4
Low Row Machine
3
6-8 reps
-
5
Lat Pulldown
3
10-12 reps
-
6
Bicep Curl (Machine)
2
8-10 reps
-
7
Hammer Curl
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
10-12 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
High Row
3
8-10 reps
-
4
Low Row Machine
3
6-8 reps
-
5
Lat Pulldown
3
10-12 reps
-
6
Bicep Curl (Machine)
2
8-10 reps
-
7
Hammer Curl
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
10-12 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
High Row
3
8-10 reps
-
4
Low Row Machine
3
6-8 reps
-
5
Lat Pulldown
3
10-12 reps
-
6
Bicep Curl (Machine)
2
8-10 reps
-
7
Hammer Curl
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
10-12 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
High Row
3
8-10 reps
-
4
Low Row Machine
3
6-8 reps
-
5
Lat Pulldown
3
10-12 reps
-
6
Bicep Curl (Machine)
2
8-10 reps
-
7
Hammer Curl
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
10-12 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
High Row
3
8-10 reps
-
4
Low Row Machine
3
6-8 reps
-
5
Lat Pulldown
3
10-12 reps
-
6
Bicep Curl (Machine)
2
8-10 reps
-
7
Hammer Curl
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
10-12 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
High Row
3
8-10 reps
-
4
Low Row Machine
3
6-8 reps
-
5
Lat Pulldown
3
10-12 reps
-
6
Bicep Curl (Machine)
2
8-10 reps
-
7
Hammer Curl
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-10 reps
-
3
Leg Extension
3
10-12 reps
-
4
Single-Leg Leg Curl
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-10 reps
-
3
Leg Extension
3
10-12 reps
-
4
Single-Leg Leg Curl
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-10 reps
-
3
Leg Extension
3
10-12 reps
-
4
Single-Leg Leg Curl
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-10 reps
-
3
Leg Extension
3
10-12 reps
-
4
Single-Leg Leg Curl
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-10 reps
-
3
Leg Extension
3
10-12 reps
-
4
Single-Leg Leg Curl
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-10 reps
-
3
Leg Extension
3
10-12 reps
-
4
Single-Leg Leg Curl
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
-
2
Bench Press (Barbell)
3
-
3
Pec Deck (Machine)
2
-
4
Lateral Raise (Cable)
3
-
5
Reverse Pec Deck
3
-
6
Seated Dip (Machine)
3
-
7
Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
-
2
Bench Press (Barbell)
3
-
3
Pec Deck (Machine)
2
-
4
Lateral Raise (Cable)
3
-
5
Reverse Pec Deck
3
-
6
Seated Dip (Machine)
3
-
7
Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
-
2
Bench Press (Barbell)
3
-
3
Pec Deck (Machine)
2
-
4
Lateral Raise (Cable)
3
-
5
Reverse Pec Deck
3
-
6
Seated Dip (Machine)
3
-
7
Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
-
2
Bench Press (Barbell)
3
-
3
Pec Deck (Machine)
2
-
4
Lateral Raise (Cable)
3
-
5
Reverse Pec Deck
3
-
6
Seated Dip (Machine)
3
-
7
Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
-
2
Bench Press (Barbell)
3
-
3
Pec Deck (Machine)
2
-
4
Lateral Raise (Cable)
3
-
5
Reverse Pec Deck
3
-
6
Seated Dip (Machine)
3
-
7
Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
-
2
Bench Press (Barbell)
3
-
3
Pec Deck (Machine)
2
-
4
Lateral Raise (Cable)
3
-
5
Reverse Pec Deck
3
-
6
Seated Dip (Machine)
3
-
7
Tricep Extension (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
-
2
Lat Pulldown
3
-
3
Lat Pulldown (Close Grip)
3
-
4
T-Bar Row
3
-
5
Single Arm Iso Row
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
-
2
Lat Pulldown
3
-
3
Lat Pulldown (Close Grip)
3
-
4
T-Bar Row
3
-
5
Single Arm Iso Row
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
-
2
Lat Pulldown
3
-
3
Lat Pulldown (Close Grip)
3
-
4
T-Bar Row
3
-
5
Single Arm Iso Row
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
-
2
Lat Pulldown
3
-
3
Lat Pulldown (Close Grip)
3
-
4
T-Bar Row
3
-
5
Single Arm Iso Row
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
-
2
Lat Pulldown
3
-
3
Lat Pulldown (Close Grip)
3
-
4
T-Bar Row
3
-
5
Single Arm Iso Row
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
-
2
Lat Pulldown
3
-
3
Lat Pulldown (Close Grip)
3
-
4
T-Bar Row
3
-
5
Single Arm Iso Row
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl
2
-
Week 1
1 / 6 Weeks
Day 1
1
Incline Chest Press (Machine)
3 Sets
8-10 Reps
-
2
Chest Press (Machine)
3 Sets
8-10 Reps
-
3
Pec Deck (Machine)
3 Sets
8-12 Reps
-
4
Shoulder Press (Plate Loaded)
3 Sets
6-8 Reps
-
5
Lateral Raise (Cable)
3 Sets
10-12 Reps
-
6
Tricep Extension (Cable)
3 Sets
8-10 Reps
-
Day 2
1
Seated Row (Machine)
4 Sets
10-12 Reps
-
2
Chest Supported Row (Machine)
3 Sets
8-10 Reps
-
3
High Row
3 Sets
8-10 Reps
-
4
Low Row Machine
3 Sets
6-8 Reps
-
5
Lat Pulldown
3 Sets
10-12 Reps
-
6
Bicep Curl (Machine)
2 Sets
8-10 Reps
-
7
Hammer Curl
2 Sets
8-10 Reps
-
Day 3
1
Hack Squat
4 Sets
8-12 Reps
-
2
Leg Press (45 Degrees)
3 Sets
8-10 Reps
-
3
Leg Extension
3 Sets
10-12 Reps
-
4
Single-Leg Leg Curl
4 Sets
10-12 Reps
-
Day 4
1
Shoulder Press (Plate Loaded)
4 Sets
-
2
Bench Press (Barbell)
3 Sets
-
3
Pec Deck (Machine)
2 Sets
-
4
Lateral Raise (Cable)
3 Sets
-
5
Reverse Pec Deck
3 Sets
-
6
Seated Dip (Machine)
3 Sets
-
7
Tricep Extension (Cable)
3 Sets
-
Day 5
1
Pullover (Machine)
3 Sets
-
2
Lat Pulldown
3 Sets
-
3
Lat Pulldown (Close Grip)
3 Sets
-
4
T-Bar Row
3 Sets
-
5
Single Arm Iso Row
3 Sets
-
6
Preacher Curl (Dumbbell)
3 Sets
-
7
Hammer Curl
2 Sets
-