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Rp bloco 3 (macro 3, 4x)

by emailpara vendercomida

Program Description

**Rp bloco 3 (macro 3, 4x)** is the fourth Block, third macro, 4 times a week per muscle, using rp strengh periodization, now focusing in shoulder, traps and chest, 10 tô 20 (or more) sets per week por muscle. Legs only when is possible. Arms 10 per week and back less, around 8.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 07, 2026 09:45
  • Last Edited
    Jan 07, 2026 11:28
Muscle Engagement
Front
Back
MuscleSet
Triceps
17.3%
Chest
14.9%
Front Delts
14.4%
Biceps
14.1%
Middle Delts
12.2%
Upper Back
6.7%
Lats
6.3%
Rear Delts
3%
Quadriceps
2.9%
Forearms
2.4%
Glutes
2.2%
Hamstrings
1.6%
Adductors
0.8%
Abs
0.6%
Lower Back
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
-
6
Shrug (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
-
2
Farmer's Walk Overhead
1
-
3
Encolhimento De Ombro Shrug Cabo Puley
1
-
4
Cable Crossover
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Bíceps Corda
1
-
7
Remada Cabo Em Pé
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
-
2
Farmer's Walk Overhead
1
-
3
Encolhimento De Ombro Shrug Cabo Puley
1
-
4
Cable Crossover
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Bíceps Corda
1
-
7
Remada Cabo Em Pé
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
-
2
Farmer's Walk Overhead
1
-
3
Encolhimento De Ombro Shrug Cabo Puley
1
-
4
Cable Crossover
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Bíceps Corda
1
-
7
Remada Cabo Em Pé
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
-
2
Farmer's Walk Overhead
1
-
3
Encolhimento De Ombro Shrug Cabo Puley
1
-
4
Cable Crossover
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Bíceps Corda
1
-
7
Remada Cabo Em Pé
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
-
2
Farmer's Walk Overhead
1
-
3
Encolhimento De Ombro Shrug Cabo Puley
1
-
4
Cable Crossover
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Bíceps Corda
1
-
7
Remada Cabo Em Pé
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
-
2
Farmer's Walk Overhead
1
-
3
Encolhimento De Ombro Shrug Cabo Puley
1
-
4
Cable Crossover
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Bíceps Corda
1
-
7
Remada Cabo Em Pé
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
-
2
Farmer's Walk Overhead
1
-
3
Encolhimento De Ombro Shrug Cabo Puley
1
-
4
Cable Crossover
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Bíceps Corda
1
-
7
Remada Cabo Em Pé
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
Day 2
#
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
-
6
Shrug (Barbell)
1
-
Day 2
#
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
-
6
Shrug (Barbell)
1
-
Day 2
#
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
-
6
Shrug (Barbell)
1
-
Day 2
#
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
-
6
Shrug (Barbell)
1
-
Day 2
#
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
-
6
Shrug (Barbell)
1
-
Day 2
#
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
-
6
Shrug (Barbell)
1
-
Day 2
#
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
-
6
Shrug (Barbell)
1
-
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
-
6
Encolhimento De Ombro Shrug Cabo Puley
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
Day 4
#
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
-
6
Encolhimento De Ombro Shrug Cabo Puley
1
-
Day 4
#
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
-
6
Encolhimento De Ombro Shrug Cabo Puley
1
-
Day 4
#
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
-
6
Encolhimento De Ombro Shrug Cabo Puley
1
-
Day 4
#
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
-
6
Encolhimento De Ombro Shrug Cabo Puley
1
-
Day 4
#
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
-
6
Encolhimento De Ombro Shrug Cabo Puley
1
-
Day 4
#
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
-
6
Encolhimento De Ombro Shrug Cabo Puley
1
-
Day 4
#
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
-
6
Encolhimento De Ombro Shrug Cabo Puley
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
-
6
Shrug (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
-
2
Farmer's Walk Overhead
1
-
3
Encolhimento De Ombro Shrug Cabo Puley
1
-
4
Cable Crossover
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Bíceps Corda
1
-
7
Remada Cabo Em Pé
1
-
Day 6
#
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
-
6
Shrug (Dumbbell)
1
-
Day 6
#
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
-
6
Shrug (Dumbbell)
1
-
Day 6
#
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
-
6
Shrug (Dumbbell)
1
-
Day 6
#
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
-
6
Shrug (Dumbbell)
1
-
Day 6
#
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
-
6
Shrug (Dumbbell)
1
-
Day 6
#
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
-
6
Shrug (Dumbbell)
1
-
Day 6
#
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
-
6
Shrug (Dumbbell)
1
-
Week 1
1 / 8 Weeks
Day 2
1
Squat (Barbell)
2 Sets
-
Day 4
1
Deadlift (Barbell)
1 Set
-
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
-
6
Shrug (Barbell)
1 Set
-
Day 5
1
Lateral Raise (Machine)
4 Sets
-
2
Pull-Up (Bodyweight)
2 Sets
-
3
Narrow Push Up
4 Sets
-
4
Tricep Extension (Machine)
4 Sets
-
5
Bicep Curl (Machine)
4 Sets
-
6
Shrug (Dumbbell)
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
-
6
Encolhimento De Ombro Shrug Cabo Puley
1 Set
-
Day 6
1
Face Pull
1 Set
-
2
Farmer's Walk Overhead
1 Set
-
3
Encolhimento De Ombro Shrug Cabo Puley
1 Set
-
4
Cable Crossover
1 Set
-
5
Tricep Rope Push Down (Cable)
1 Set
-
6
Bíceps Corda
1 Set
-
7
Remada Cabo Em Pé
1 Set
-