Program Description
To maximize fat loss and muscle preservation through a time-efficient, science-based workout plan focused on upper body development without neglecting the lower body.
Program Overview
- LevelBeginner, Novice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout40 minutes
- CreatedJul 25, 2025 11:41
- Last EditedAug 03, 2025 03:26
Summary
Unleash your strength with the **TREINO MED 2ºS DE 2025**, a comprehensive 16-week program designed for serious lifters. Train four days a week, focusing on push, pull, legs, and a full upper body mix to build muscle and enhance your overall fitness. Each workout includes a variety of exercises targeting major muscle groups, ensuring balanced development and optimal results. Perfect for those ready to commit and elevate their training routine to the next level!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.8%
Chest
11%
Biceps
11%
Front Delts
9.7%
Lats
9.6%
Triceps
9.6%
Quadriceps
7.2%
Middle Delts
6.9%
Hamstrings
6.3%
Abs
4.6%
Glutes
4.2%
Rear Delts
4%
Lower Back
1.3%
Forearms
1%
Abductors
0.4%
Adductors
0.3%
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4.8 Stars with 10, 000+ Ratings
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-10 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
8-10 reps
-
4
Tricep Dip (Bodyweight)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-10 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
8-10 reps
-
4
Tricep Dip (Bodyweight)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-10 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
8-10 reps
-
4
Tricep Dip (Bodyweight)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-10 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
8-10 reps
-
4
Tricep Dip (Bodyweight)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-10 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
8-10 reps
-
4
Tricep Dip (Bodyweight)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-10 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
8-10 reps
-
4
Tricep Dip (Bodyweight)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-10 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
8-10 reps
-
4
Tricep Dip (Bodyweight)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-10 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
8-10 reps
-
4
Tricep Dip (Bodyweight)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
-
2
Lat Pulldown (Close Grip)
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
-
2
Lat Pulldown (Close Grip)
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
-
2
Lat Pulldown (Close Grip)
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
-
2
Lat Pulldown (Close Grip)
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
-
2
Lat Pulldown (Close Grip)
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
-
2
Lat Pulldown (Close Grip)
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
-
2
Lat Pulldown (Close Grip)
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
-
2
Lat Pulldown (Close Grip)
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Plank
3
45-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Hanging Knee Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Plank
3
45-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Hanging Knee Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Plank
3
45-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Hanging Knee Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Plank
3
45-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Hanging Knee Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Plank
3
45-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Hanging Knee Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Plank
3
45-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Hanging Knee Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Plank
3
45-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Hanging Knee Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Plank
3
45-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Hanging Knee Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
T-Bar Row
3
10-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Concentration Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
T-Bar Row
3
10-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Concentration Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
T-Bar Row
3
10-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Concentration Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
T-Bar Row
3
10-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Concentration Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
T-Bar Row
3
10-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Concentration Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
T-Bar Row
3
10-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Concentration Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
T-Bar Row
3
10-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Concentration Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
T-Bar Row
3
10-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Concentration Curl
3
12 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
8-10 Reps
-
2
Incline Bench Press (Dumbbell)3 Sets
10-12 Reps
-
3
Seated Overhead Press (Barbell)3 Sets
8-10 Reps
-
4
Tricep Pushdown (Cable)3 Sets
12-15 Reps
-
Day 2
1
Lat Pulldown4 Sets
8-10 Reps
-
2
Seated Row (Cable)3 Sets
10-12 Reps
-
3
Face Pull3 Sets
12-15 Reps
-
4
Bicep Curl (Dumbbell)3 Sets
10-12 Reps
-
Day 3
1
Goblet Squat3 Sets
10-12 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
10-12 Reps
-
3
Leg Extension3 Sets
12-15 Reps
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4
Plank3 Sets
45-60 mins
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Day 4
1
Bench Press (Dumbbell)3 Sets
10 Reps
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2
Dumbbell Row3 Sets
10 Reps
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3
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
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4
Hammer Curl (Dumbbell)3 Sets
12 Reps
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