Program Description
**Rp bloco 3 (macro 2, 3x)** is the third Block, second macro, 3 times a week per muscle, using rp strengh periodization, focusing in arms, shoulder and chest hipertrophy, 10 tô 20 (or more) sets per week por muscle
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout40 minutes
- CreatedNov 19, 2025 10:34
- Last EditedNov 19, 2025 11:00
Muscle Engagement
Front
Back
MuscleSet
Triceps
18.2%
Front Delts
15.5%
Chest
15.5%
Biceps
14.5%
Middle Delts
13.6%
Lats
5.9%
Quadriceps
3.2%
Rear Delts
2.7%
Forearms
2.7%
Glutes
2.5%
Hamstrings
1.8%
Upper Back
1.8%
Adductors
0.9%
Abs
0.7%
Lower Back
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
-
2
Overhead Extension (EZ Bar)
4
-
3
Bicep Curl (Barbell)
4
-
4
Pec Deck (Machine)
4
-
5
Pullover (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
-
2
Overhead Extension (EZ Bar)
4
-
3
Bicep Curl (Barbell)
4
-
4
Pec Deck (Machine)
4
-
5
Pullover (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
-
2
Overhead Extension (EZ Bar)
4
-
3
Bicep Curl (Barbell)
4
-
4
Pec Deck (Machine)
4
-
5
Pullover (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
-
2
Overhead Extension (EZ Bar)
4
-
3
Bicep Curl (Barbell)
4
-
4
Pec Deck (Machine)
4
-
5
Pullover (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
-
2
Overhead Extension (EZ Bar)
4
-
3
Bicep Curl (Barbell)
4
-
4
Pec Deck (Machine)
4
-
5
Pullover (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
-
2
Overhead Extension (EZ Bar)
4
-
3
Bicep Curl (Barbell)
4
-
4
Pec Deck (Machine)
4
-
5
Pullover (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
-
2
Overhead Extension (EZ Bar)
4
-
3
Bicep Curl (Barbell)
4
-
4
Pec Deck (Machine)
4
-
5
Pullover (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
-
2
Overhead Extension (EZ Bar)
4
-
3
Bicep Curl (Barbell)
4
-
4
Pec Deck (Machine)
4
-
5
Pullover (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
4
-
2
V-Handle Tricep Pushdown (Cable)
4
-
3
Bicep Curl (Cable)
4
-
4
Standing Pullover (Cable)
2
-
5
Chest Fly (Machine)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
4
-
2
V-Handle Tricep Pushdown (Cable)
4
-
3
Bicep Curl (Cable)
4
-
4
Standing Pullover (Cable)
2
-
5
Chest Fly (Machine)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
4
-
2
V-Handle Tricep Pushdown (Cable)
4
-
3
Bicep Curl (Cable)
4
-
4
Standing Pullover (Cable)
2
-
5
Chest Fly (Machine)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
4
-
2
V-Handle Tricep Pushdown (Cable)
4
-
3
Bicep Curl (Cable)
4
-
4
Standing Pullover (Cable)
2
-
5
Chest Fly (Machine)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
4
-
2
V-Handle Tricep Pushdown (Cable)
4
-
3
Bicep Curl (Cable)
4
-
4
Standing Pullover (Cable)
2
-
5
Chest Fly (Machine)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
4
-
2
V-Handle Tricep Pushdown (Cable)
4
-
3
Bicep Curl (Cable)
4
-
4
Standing Pullover (Cable)
2
-
5
Chest Fly (Machine)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
4
-
2
V-Handle Tricep Pushdown (Cable)
4
-
3
Bicep Curl (Cable)
4
-
4
Standing Pullover (Cable)
2
-
5
Chest Fly (Machine)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
4
-
2
V-Handle Tricep Pushdown (Cable)
4
-
3
Bicep Curl (Cable)
4
-
4
Standing Pullover (Cable)
2
-
5
Chest Fly (Machine)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
-
2
Pull-Up (Bodyweight)
2
-
3
Narrow Push Up
4
-
4
Tricep Extension (Machine)
4
-
5
Bicep Curl (Machine)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
-
2
Pull-Up (Bodyweight)
2
-
3
Narrow Push Up
4
-
4
Tricep Extension (Machine)
4
-
5
Bicep Curl (Machine)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
-
2
Pull-Up (Bodyweight)
2
-
3
Narrow Push Up
4
-
4
Tricep Extension (Machine)
4
-
5
Bicep Curl (Machine)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
-
2
Pull-Up (Bodyweight)
2
-
3
Narrow Push Up
4
-
4
Tricep Extension (Machine)
4
-
5
Bicep Curl (Machine)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
-
2
Pull-Up (Bodyweight)
2
-
3
Narrow Push Up
4
-
4
Tricep Extension (Machine)
4
-
5
Bicep Curl (Machine)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
-
2
Pull-Up (Bodyweight)
2
-
3
Narrow Push Up
4
-
4
Tricep Extension (Machine)
4
-
5
Bicep Curl (Machine)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
-
2
Pull-Up (Bodyweight)
2
-
3
Narrow Push Up
4
-
4
Tricep Extension (Machine)
4
-
5
Bicep Curl (Machine)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
-
2
Pull-Up (Bodyweight)
2
-
3
Narrow Push Up
4
-
4
Tricep Extension (Machine)
4
-
5
Bicep Curl (Machine)
4
-
Week 1
1 / 8 Weeks
Day 1
1
Lateral Raise (Dumbbell)4 Sets
-
2
Overhead Extension (EZ Bar)4 Sets
-
3
Bicep Curl (Barbell)4 Sets
-
4
Pec Deck (Machine)4 Sets
-
5
Pullover (Machine)2 Sets
-
Day 2
1
Squat (Barbell)2 Sets
-
Day 4
1
Deadlift (Barbell)1 Set
-
Day 3
1
One Arm Lateral Raise (Cable)4 Sets
-
2
V-Handle Tricep Pushdown (Cable)4 Sets
-
3
Bicep Curl (Cable)4 Sets
-
4
Standing Pullover (Cable)2 Sets
-
5
Chest Fly (Machine)4 Sets
-
Day 5
1
Lateral Raise (Machine)4 Sets
-
2
Pull-Up (Bodyweight)2 Sets
-
3
Narrow Push Up4 Sets
-
4
Tricep Extension (Machine)4 Sets
-
5
Bicep Curl (Machine)4 Sets
-