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Plano de Treino

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Program Description

**Plano de Treino** is a comprehensive 4-week program designed to elevate your strength and conditioning through 16 focused training sessions. Each week, you'll tackle a variety of exercises targeting major muscle groups, including chest, back, legs, and arms, using a mix of machines and free weights. With a structured approach to intensity and volume, this program ensures progressive overload, helping you build muscle and enhance performance. Get ready to commit to your fitness journey and see tangible results in just one month!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 23, 2025 08:32
  • Last Edited
    Oct 25, 2025 07:53

Summary

Embark on a transformative 4-week journey with the Plano de Treino, designed for dedicated lifters ready to elevate their strength and physique. This program spans 4 days each week, focusing on compound movements and targeted muscle training to maximize gains. With a full gym setup, you'll engage in a variety of exercises, including squats, deadlifts, and bench presses, ensuring a comprehensive workout for all major muscle groups. Get ready to push your limits and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.8%
Hamstrings
11%
Glutes
10%
Chest
9.6%
Front Delts
8.5%
Lats
8.2%
Calves
7.6%
Triceps
7.3%
Middle Delts
6.1%
Upper Back
5.9%
Biceps
5.3%
Lower Back
2.7%
Abs
2.3%
Adductors
0.9%
Forearms
0.6%
Rear Delts
0.6%
Abductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
2
6-12 reps
RPE 10
4
T-Bar Row
3
6-12 reps
RPE 10
5
Cable Crossover
2
6-12 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
7
Preacher Curl (EZ Bar)
1
1
6-12 reps
6-12 reps
RPE 10
RPE 10
8
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
9
Shoulder Press (Plate Loaded)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
2
6-12 reps
RPE 10
4
T-Bar Row
3
6-12 reps
RPE 10
5
Cable Crossover
2
6-12 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
7
Preacher Curl (EZ Bar)
1
1
6-12 reps
6-12 reps
RPE 10
RPE 10
8
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
9
Shoulder Press (Plate Loaded)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
2
6-12 reps
RPE 10
4
T-Bar Row
3
6-12 reps
RPE 10
5
Cable Crossover
2
6-12 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
7
Preacher Curl (EZ Bar)
1
1
6-12 reps
6-12 reps
RPE 10
RPE 10
8
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
9
Shoulder Press (Plate Loaded)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
2
6-12 reps
RPE 10
4
T-Bar Row
3
6-12 reps
RPE 10
5
Cable Crossover
2
6-12 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
7
Preacher Curl (EZ Bar)
1
1
6-12 reps
6-12 reps
RPE 10
RPE 10
8
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
9
Shoulder Press (Plate Loaded)
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-12 reps
RPE 10
2
Deadlift (Barbell)
3
6-12 reps
RPE 10
3
Leg Extension
3
6-12 reps
RPE 10
4
Leg Curl
3
6-12 reps
RPE 10
5
Hip Thrust (Machine)
3
6-12 reps
RPE 10
6
Calf Raise (Machine)
5
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-12 reps
RPE 10
2
Deadlift (Barbell)
3
6-12 reps
RPE 10
3
Leg Extension
3
6-12 reps
RPE 10
4
Leg Curl
3
6-12 reps
RPE 10
5
Hip Thrust (Machine)
3
6-12 reps
RPE 10
6
Calf Raise (Machine)
5
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-12 reps
RPE 10
2
Deadlift (Barbell)
3
6-12 reps
RPE 10
3
Leg Extension
3
6-12 reps
RPE 10
4
Leg Curl
3
6-12 reps
RPE 10
5
Hip Thrust (Machine)
3
6-12 reps
RPE 10
6
Calf Raise (Machine)
5
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-12 reps
RPE 10
2
Deadlift (Barbell)
3
6-12 reps
RPE 10
3
Leg Extension
3
6-12 reps
RPE 10
4
Leg Curl
3
6-12 reps
RPE 10
5
Hip Thrust (Machine)
3
6-12 reps
RPE 10
6
Calf Raise (Machine)
5
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-12 reps
RPE 10
2
Lat Pulldown
3
6-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
4
Pullover (Machine)
3
6-12 reps
RPE 10
5
Cable Crossover
2
6-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
7
Seated Overhead Extension (EZ Bar)
2
6-12 reps
RPE 10
8
Lateral Raise (Machine)
2
6-12 reps
RPE 10
9
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-12 reps
RPE 10
2
Lat Pulldown
3
6-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
4
Pullover (Machine)
3
6-12 reps
RPE 10
5
Cable Crossover
2
6-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
7
Seated Overhead Extension (EZ Bar)
2
6-12 reps
RPE 10
8
Lateral Raise (Machine)
2
6-12 reps
RPE 10
9
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-12 reps
RPE 10
2
Lat Pulldown
3
6-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
4
Pullover (Machine)
3
6-12 reps
RPE 10
5
Cable Crossover
2
6-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
7
Seated Overhead Extension (EZ Bar)
2
6-12 reps
RPE 10
8
Lateral Raise (Machine)
2
6-12 reps
RPE 10
9
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-12 reps
RPE 10
2
Lat Pulldown
3
6-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
4
Pullover (Machine)
3
6-12 reps
RPE 10
5
Cable Crossover
2
6-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
7
Seated Overhead Extension (EZ Bar)
2
6-12 reps
RPE 10
8
Lateral Raise (Machine)
2
6-12 reps
RPE 10
9
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-12 reps
RPE 10
2
Leg Press (45 Degrees)
3
6-12 reps
RPE 10
3
Lying Leg Curl
3
6-12 reps
RPE 10
4
Leg Extension
3
6-12 reps
RPE 10
5
Hip Thrust (Machine)
3
6-12 reps
RPE 10
6
Seated Calf Raise
5
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-12 reps
RPE 10
2
Leg Press (45 Degrees)
3
6-12 reps
RPE 10
3
Lying Leg Curl
3
6-12 reps
RPE 10
4
Leg Extension
3
6-12 reps
RPE 10
5
Hip Thrust (Machine)
3
6-12 reps
RPE 10
6
Seated Calf Raise
5
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-12 reps
RPE 10
2
Leg Press (45 Degrees)
3
6-12 reps
RPE 10
3
Lying Leg Curl
3
6-12 reps
RPE 10
4
Leg Extension
3
6-12 reps
RPE 10
5
Hip Thrust (Machine)
3
6-12 reps
RPE 10
6
Seated Calf Raise
5
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-12 reps
RPE 10
2
Leg Press (45 Degrees)
3
6-12 reps
RPE 10
3
Lying Leg Curl
3
6-12 reps
RPE 10
4
Leg Extension
3
6-12 reps
RPE 10
5
Hip Thrust (Machine)
3
6-12 reps
RPE 10
6
Seated Calf Raise
5
6-12 reps
RPE 10
Week 1
1 / 4 Weeks
Day 2
1
Squat (Smith Machine)
3 Sets
6-12 Reps
@10
2
Deadlift (Barbell)
3 Sets
6-12 Reps
@10
3
Leg Extension
3 Sets
6-12 Reps
@10
4
Leg Curl
3 Sets
6-12 Reps
@10
5
Hip Thrust (Machine)
3 Sets
6-12 Reps
@10
6
Calf Raise (Machine)
5 Sets
6-12 Reps
@10
Day 3
1
Chest Fly (Machine)
2 Sets
6-12 Reps
@10
2
Lat Pulldown
3 Sets
6-12 Reps
@10
3
Incline Bench Press (Dumbbell)
2 Sets
6-12 Reps
@10
4
Pullover (Machine)
3 Sets
6-12 Reps
@10
5
Cable Crossover
2 Sets
6-12 Reps
@10
6
Incline Curl (Dumbbell)
2 Sets
6-12 Reps
@10
7
Seated Overhead Extension (EZ Bar)
2 Sets
6-12 Reps
@10
8
Lateral Raise (Machine)
2 Sets
6-12 Reps
@10
9
Seated Shoulder Press (Dumbbell)
2 Sets
6-12 Reps
@10
Day 4
1
Deadlift (Barbell)
3 Sets
6-12 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
6-12 Reps
@10
3
Lying Leg Curl
3 Sets
6-12 Reps
@10
4
Leg Extension
3 Sets
6-12 Reps
@10
5
Hip Thrust (Machine)
3 Sets
6-12 Reps
@10
6
Seated Calf Raise
5 Sets
6-12 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
6-12 Reps
@10
2
Chest Supported Row (Machine)
3 Sets
6-12 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
6-12 Reps
@10
4
T-Bar Row
3 Sets
6-12 Reps
@10
5
Cable Crossover
2 Sets
6-12 Reps
@10
6
V-Handle Tricep Pushdown (Cable)
2 Sets
6-12 Reps
@10
7
Preacher Curl (EZ Bar)
1 Set
1 Set
6-12 Reps
6-12 Reps
@10
@10
8
Lateral Raise (Dumbbell)
2 Sets
6-12 Reps
@10
9
Shoulder Press (Plate Loaded)
2 Sets
6-12 Reps
@10