Programa de hipertrofia para naturais
Este programa de treinamento é voltado para iniciantes e intermediários.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Standing Pullover (Cable) | 3 | 12 reps | — |
| 2 | Barbell Row | 3 | 12 reps | — |
| 3 | Lat Pulldown | 3 | 12 reps | @7 |
| 4 | Seated Row (Cable) | 3 | 12 reps | — |
| 5 | Bicep Curl (Barbell) | 3 | 12 reps | — |
| 6 | Preacher Curl (EZ Bar) | 3 | 12 reps | — |
| 7 | Reverse Pec Deck | 4 | 12 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lateral Raise (Cable) | 4 | 12 reps | @7 |
| 2 | Chest Fly (Cable) | 3 | 12 reps | @7 |
| 3 | Bench Press (Smith Machine) | 3 | 12 reps | @7 |
| 4 | Incline Bench Press (Smith Machine) | 3 | 12 reps | @7 |
| 5 | Pec Deck (Machine) | 3 | 12 reps | @7 |
| 6 | Single Arm Tricep Extension (Cable) | 3 | 12 reps | @7 |
| 7 | Single Arm Overhead Tricep Extension | 3 | 12 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Leg Curl | 3 | 12 reps | @7 |
| 2 | Hack Squat | 3 | 12 reps | @8 |
| 3 | Stiff Leg Deadlift | 3 | 12 reps | @7.5 |
| 4 | Leg Press (45 Degrees) | 3 | 12 reps | @7 |
| 5 | Leg Extension | 3 | 12 reps | @7 |
| 6 | Standing Calf Raise | 4 | 12 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lateral Raise (Cable) | 3 | 12 reps | @7 |
| 2 | Standing Pullover (Cable) | 4 | 12 reps | @7 |
| 3 | Bench Press (Smith Machine) | 4 | 12 reps | @7 |
| 4 | Seated Anterior Delt Press (AD) | 3 | 12 reps | @7 |
| 5 | Overhead Tricep Extension (Cable) | 4 | 12 reps | @7 |
| 6 | Bicep Curl (Barbell) | 4 | 12 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Leg Curl | 3 | 12 reps | @7 |
| 2 | Leg Extension | 3 | 12 reps | @7 |
| 3 | Stiff Leg Deadlift | 3 | 12 reps | @7 |
| 4 | Hip Abductor (Machine) | 3 | 12 reps | @7 |
| 5 | Hip Thrust (Machine) | 3 | 12 reps | @7 |
| 6 | Hack Squat | 3 | 12 reps | @7 |
| 7 | Standing Calf Raise | 4 | 12 reps | @7 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Programa de hipertrofia para naturais is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Programa de hipertrofia para naturais is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Programa de hipertrofia para naturais is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
