Plano de Treino
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Treadmill | 1 | 10 min | — |
| Superset | ||||
| 2A | Incline Bench Press (Barbell) | 1 | 12 reps | @7 |
| 2 | 12 reps | — | ||
| 2B | Pullover (Dumbbell) | 3 | 12–15 reps | — |
| 3 | Pull-Up (Bodyweight) | 3 | 5–10 reps | — |
| 4 | Dumbbell Row | 3 | 8–12 reps | — |
| 5 | Close Grip Curl (Ez Bar) | 3 | 8–12 reps | — |
| 6 | Dip (Weighted) | 3 | AMRAP | — |
| Superset | ||||
| 7A | Lateral Raise (Dumbbell) | 4 | 10–15 reps | — |
| 7B | Neck Curl | 4 | 15–20 reps | — |
| 8 | Dead Hang | 1 | 0 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Treadmill | 1 | 5 min | — |
| 2 | Romanian Deadlift (Barbell) | 3 | 6–10 reps | @7 |
| Superset | ||||
| 3A | Rear Delt Fly (Dumbbell) | 4 | 15–25 reps | — |
| 3B | Standing Calf Raise | 4 | 10–15 reps | — |
| Superset | ||||
| 4A | Power Shrug | 3 | 10–15 reps | — |
| 4B | Hanging Knee Raise | 3 | 10–15 reps | — |
| 5 | Leg Extension | 3 | 8–12 reps | — |
| 6 | Hamstring Curl | 3 | 8–12 reps | — |
| 7 | Cardio (Zone 2) | 1 | 15 min | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Swimming | 1 | 30–45 min |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Treadmill | 1 | 10 min | — |
| 2 | Seated Shoulder Press (Dumbbell) | 1 | 12 reps | @7 |
| 2 | 12 reps | — | ||
| 3 | Chest Fly (Cable) | 3 | 12–15 reps | — |
| 4 | Lat Pulldown (Neutral Grip) | 3 | 8–12 reps | — |
| 5 | Chest Supported Row (Machine) | 3 | 8–12 reps | — |
| Superset | ||||
| 6A | Bayesian Curl | 3 | 12–15 reps | — |
| 6B | Overhead Tricep Extension (Cable) | 3 | AMRAP | — |
| Superset | ||||
| 7A | Lateral Raise (Cable) | 4 | AMRAP | — |
| 7B | Neck Extension | 4 | 10–15 reps | — |
| 8 | Dead Hang | 1 | 0 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Treadmill | 1 | 5 min | — |
| 2 | Squat (Barbell) | 1 | 9 reps | @7 |
| 2 | 9 reps | — | ||
| Superset | ||||
| 3A | Rear Delt Fly (Machine) | 4 | 15–25 reps | — |
| 3B | Seated Calf Raise | 4 | 12–20 reps | — |
| 4 | Leg Press | 3 | 6–12 reps | — |
| Superset | ||||
| 5A | Hyperextension | 3 | 6–10 reps | — |
| 5B | Hanging Leg Raise | 3 | 8–12 reps | — |
| 6 | Elliptical | 1 | 15 min | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Wide Grip Pull-Up | 1 | AMRAP |
| 1B | Pull-Up (Bodyweight) | 1 | AMRAP |
| 1C | Pull-Up (Neutral Grip, Bodyweight) | 1 | AMRAP |
| 2 | Chest Press (Machine) | 2 | 8–12 reps |
| 3 | Incline Fly Press (Dumbbell) | 2 | 8–12 reps |
| 4 | Lu Raise | 2 | 12–15 reps |
| 5 | Preacher Hammer Curl | 3 | 12–15 reps |
| 6 | Wrist Curls | 3 | 15–20 reps |
| 7 | Cycling | 1 | 30–45 min |
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, Plano de Treino 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 80 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.
Plano de Treino is structured around 6 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.
Plano de Treino 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
