Plano de Treino
Transform your routine in just 4 weeks with 16 dynamic sessions designed to elevate your strength and boost your confidence. Let’s get to work!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 2 | 6–12 reps | @10 |
| 2 | Chest Supported Row (Machine) | 3 | 6–12 reps | @10 |
| 3 | Bench Press (Dumbbell) | 2 | 6–12 reps | @10 |
| 4 | T-Bar Row | 3 | 6–12 reps | @10 |
| 5 | Cable Crossover | 2 | 6–12 reps | @10 |
| 6 | V-Handle Tricep Pushdown (Cable) | 2 | 6–12 reps | @10 |
| 7 | Preacher Curl (EZ Bar) | 1 | 6–12 reps | @10 |
| 1 | 6–12 reps | @10 | ||
| 8 | Lateral Raise (Dumbbell) | 2 | 6–12 reps | @10 |
| 9 | Shoulder Press (Plate Loaded) | 2 | 6–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Smith Machine) | 3 | 6–12 reps | @10 |
| 2 | Deadlift (Barbell) | 3 | 6–12 reps | @10 |
| 3 | Leg Extension | 3 | 6–12 reps | @10 |
| 4 | Leg Curl | 3 | 6–12 reps | @10 |
| 5 | Hip Thrust (Machine) | 3 | 6–12 reps | @10 |
| 6 | Calf Raise (Machine) | 5 | 6–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Fly (Machine) | 2 | 6–12 reps | @10 |
| 2 | Lat Pulldown | 3 | 6–12 reps | @10 |
| 3 | Incline Bench Press (Dumbbell) | 2 | 6–12 reps | @10 |
| 4 | Pullover (Machine) | 3 | 6–12 reps | @10 |
| 5 | Cable Crossover | 2 | 6–12 reps | @10 |
| 6 | Incline Curl (Dumbbell) | 2 | 6–12 reps | @10 |
| 7 | Seated Overhead Extension (EZ Bar) | 2 | 6–12 reps | @10 |
| 8 | Lateral Raise (Machine) | 2 | 6–12 reps | @10 |
| 9 | Seated Shoulder Press (Dumbbell) | 2 | 6–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 6–12 reps | @10 |
| 2 | Leg Press (45 Degrees) | 3 | 6–12 reps | @10 |
| 3 | Lying Leg Curl | 3 | 6–12 reps | @10 |
| 4 | Leg Extension | 3 | 6–12 reps | @10 |
| 5 | Hip Thrust (Machine) | 3 | 6–12 reps | @10 |
| 6 | Seated Calf Raise | 5 | 6–12 reps | @10 |
Weeks 2–4 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 4 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.
Plano de Treino is structured around 4 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 4 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
