Program Description
Treino para atletas
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalBodyweight Fitness
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedOct 06, 2024 09:20
- Last EditedJun 18, 2025 12:37

Summary
Unleash your potential with the Hipertrofia 75% program, a focused 6-week journey designed for serious lifters looking to maximize muscle growth. Committing just three days a week, you'll tackle a variety of compound and isolation exercises, including weighted dips and deadlifts, strategically paired in supersets to enhance intensity and efficiency. This program is perfect for those ready to push their limits and see real results in strength and hypertrophy. Equip yourself with a full gym and get ready to transform your physique!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Single Arm Row (Cable)
4
12 reps
RPE 7
3
Chest Fly (Cable)
3
8 reps
RPE 8
4A
Tricep Kickback
3
RPE 7
4B
Reverse Bicep Curl (EZ Bar)
3
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Single Arm Row (Cable)
4
12 reps
RPE 7
3
Chest Fly (Cable)
3
8 reps
RPE 8
4A
Tricep Kickback
3
RPE 7
4B
Reverse Bicep Curl (EZ Bar)
3
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Single Arm Row (Cable)
4
12 reps
RPE 7
3
Chest Fly (Cable)
3
8 reps
RPE 8
4A
Tricep Kickback
3
RPE 7
4B
Reverse Bicep Curl (EZ Bar)
3
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Single Arm Row (Cable)
4
12 reps
RPE 7
3
Chest Fly (Cable)
3
8 reps
RPE 8
4A
Tricep Kickback
3
RPE 7
4B
Reverse Bicep Curl (EZ Bar)
3
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Single Arm Row (Cable)
4
12 reps
RPE 7
3
Chest Fly (Cable)
3
8 reps
RPE 8
4A
Tricep Kickback
3
RPE 7
4B
Reverse Bicep Curl (EZ Bar)
3
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Single Arm Row (Cable)
4
12 reps
RPE 7
3
Chest Fly (Cable)
3
8 reps
RPE 8
4A
Tricep Kickback
3
RPE 7
4B
Reverse Bicep Curl (EZ Bar)
3
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Hack Squat
4
12 reps
RPE 7
3A
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 7
3B
Lying Leg Curl
3
8 reps
RPE 7
4A
Standing Calf Raise
3
8 reps
RPE 6
4B
Pallof Press
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Hack Squat
4
12 reps
RPE 7
3A
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 7
3B
Lying Leg Curl
3
8 reps
RPE 7
4A
Standing Calf Raise
3
8 reps
RPE 6
4B
Pallof Press
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Hack Squat
4
12 reps
RPE 7
3A
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 7
3B
Lying Leg Curl
3
8 reps
RPE 7
4A
Standing Calf Raise
3
8 reps
RPE 6
4B
Pallof Press
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Hack Squat
4
12 reps
RPE 7
3A
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 7
3B
Lying Leg Curl
3
8 reps
RPE 7
4A
Standing Calf Raise
3
8 reps
RPE 6
4B
Pallof Press
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Hack Squat
4
12 reps
RPE 7
3A
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 7
3B
Lying Leg Curl
3
8 reps
RPE 7
4A
Standing Calf Raise
3
8 reps
RPE 6
4B
Pallof Press
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Hack Squat
4
12 reps
RPE 7
3A
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 7
3B
Lying Leg Curl
3
8 reps
RPE 7
4A
Standing Calf Raise
3
8 reps
RPE 6
4B
Pallof Press
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Standing Pullover (Cable)
3
8 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
RPE 7
4B
Face Pull
3
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Standing Pullover (Cable)
3
8 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
RPE 7
4B
Face Pull
3
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Standing Pullover (Cable)
3
8 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
RPE 7
4B
Face Pull
3
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Standing Pullover (Cable)
3
8 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
RPE 7
4B
Face Pull
3
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Standing Pullover (Cable)
3
8 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
RPE 7
4B
Face Pull
3
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Standing Pullover (Cable)
3
8 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
RPE 7
4B
Face Pull
3
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Dip (Weighted)2 Sets
2 Sets
2 Sets
12 Reps
10 Reps
8 Reps
70%
74%
78%
2
Single Arm Row (Cable)4 Sets
12 Reps
@7
3
Chest Fly (Cable)3 Sets
8 Reps
@8
4A
Tricep Kickback3 Sets
@7
4B
Reverse Bicep Curl (EZ Bar)3 Sets
@7
Day 2
1
Deadlift (Barbell)2 Sets
2 Sets
2 Sets
12 Reps
10 Reps
8 Reps
70%
74%
78%
2
Hack Squat4 Sets
12 Reps
@7
3A
Stiff Leg Deadlift (Dumbbell)3 Sets
8 Reps
@7
3B
Lying Leg Curl3 Sets
8 Reps
@7
4A
Standing Calf Raise3 Sets
8 Reps
@6
4B
Pallof Press3 Sets
8 Reps
@6
Day 3
1
Pull-Up (Weighted)2 Sets
2 Sets
2 Sets
12 Reps
10 Reps
8 Reps
70%
74%
78%
2
Incline Bench Press (Dumbbell)4 Sets
12 Reps
@7
3
Standing Pullover (Cable)3 Sets
8 Reps
@8
4A
Lateral Raise (Dumbbell)3 Sets
@7
4B
Face Pull3 Sets
@7