Plano de Treino

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!

**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!

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Week 1

Week 2

Week 3

Week 4

Squat (Smith Machine)

Deadlift (Barbell)

Leg Extension

Leg Curl

Hip Thrust (Machine)

Calf Raise (Machine)

Terça feira

Chest Fly (Machine)

Lat Pulldown

Incline Bench Press (Dumbbell)

Pullover (Machine)

Cable Crossover

Incline Curl (Dumbbell)

Seated Overhead Extension (EZ Bar)

Lateral Raise (Machine)

Seated Shoulder Press (Dumbbell)

Quinta Feira

Leg Press (45 Degrees)

Lying Leg Curl

Seated Calf Raise

Chest Supported Row (Machine)

Bench Press (Dumbbell)

T-Bar Row

V-Handle Tricep Pushdown (Cable)

Preacher Curl (EZ Bar)

Lateral Raise (Dumbbell)

Shoulder Press (Plate Loaded)

Segunda Feira

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