Program Description
Bota massa e fica forte
Program Overview
- LevelNovice
- GoalPowerbuilding
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJul 05, 2024 01:48
- Last EditedJul 05, 2024 02:53
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
1
1
1
5 reps
8 reps
12 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 8
1B
Neck Curl
3
15-20 reps
2A
Overhead Press (Barbell)
3
8 reps
RPE 8
2B
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
3A
Chest Fly (Cable)
3
10-12 reps
3B
Upright Row (Barbell)
3
12 reps
4A
Bicep Curl (Dumbbell)
4
8 reps
4B
Tricep Extension (Barbell)
4
8 reps
4C
Wrist Curls
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
1
1
1
5 reps
8 reps
12 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 8
1B
Neck Curl
3
15-20 reps
2A
Overhead Press (Barbell)
3
8 reps
RPE 8
2B
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
3A
Chest Fly (Cable)
3
10-12 reps
3B
Upright Row (Barbell)
3
12 reps
4A
Bicep Curl (Dumbbell)
4
8 reps
4B
Tricep Extension (Barbell)
4
8 reps
4C
Wrist Curls
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
1
1
1
5 reps
8 reps
12 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 8
1B
Neck Curl
3
15-20 reps
2A
Overhead Press (Barbell)
3
8 reps
RPE 8
2B
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
3A
Chest Fly (Cable)
3
10-12 reps
3B
Upright Row (Barbell)
3
12 reps
4A
Bicep Curl (Dumbbell)
4
8 reps
4B
Tricep Extension (Barbell)
4
8 reps
4C
Wrist Curls
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
1
1
1
5 reps
8 reps
12 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 8
1B
Neck Curl
3
15-20 reps
2A
Overhead Press (Barbell)
3
8 reps
RPE 8
2B
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
3A
Chest Fly (Cable)
3
10-12 reps
3B
Upright Row (Barbell)
3
12 reps
4A
Bicep Curl (Dumbbell)
4
8 reps
4B
Tricep Extension (Barbell)
4
8 reps
4C
Wrist Curls
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
1
1
1
5 reps
8 reps
12 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 8
1B
Neck Curl
3
15-20 reps
2A
Overhead Press (Barbell)
3
8 reps
RPE 8
2B
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
3A
Chest Fly (Cable)
3
10-12 reps
3B
Upright Row (Barbell)
3
12 reps
4A
Bicep Curl (Dumbbell)
4
8 reps
4B
Tricep Extension (Barbell)
4
8 reps
4C
Wrist Curls
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
1
1
1
5 reps
8 reps
12 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 8
1B
Neck Curl
3
15-20 reps
2A
Overhead Press (Barbell)
3
8 reps
RPE 8
2B
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
3A
Chest Fly (Cable)
3
10-12 reps
3B
Upright Row (Barbell)
3
12 reps
4A
Bicep Curl (Dumbbell)
4
8 reps
4B
Tricep Extension (Barbell)
4
8 reps
4C
Wrist Curls
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
1
1
1
5 reps
8 reps
12 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 8
1B
Neck Curl
3
15-20 reps
2A
Overhead Press (Barbell)
3
8 reps
RPE 8
2B
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
3A
Chest Fly (Cable)
3
10-12 reps
3B
Upright Row (Barbell)
3
12 reps
4A
Bicep Curl (Dumbbell)
4
8 reps
4B
Tricep Extension (Barbell)
4
8 reps
4C
Wrist Curls
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
1
1
1
5 reps
8 reps
12 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 8
1B
Neck Curl
3
15-20 reps
2A
Overhead Press (Barbell)
3
8 reps
RPE 8
2B
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
3A
Chest Fly (Cable)
3
10-12 reps
3B
Upright Row (Barbell)
3
12 reps
4A
Bicep Curl (Dumbbell)
4
8 reps
4B
Tricep Extension (Barbell)
4
8 reps
4C
Wrist Curls
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
12 reps
RPE 7
RPE 9
2A
Romanian Deadlift (Barbell)
1
1
1
5 reps
8 reps
12 reps
RPE 9
RPE 9
RPE 9
2B
Neck Extension
3
15-20 reps
3A
Bulgarian Split Squat (Dumbbell)
3
10 reps
3B
Kroc Row
3
10 reps
4A
Leg Extension
3
12 reps
4B
Standing Calf Raise
3
15 reps
4C
Reverse Wrist Curl (Dumbbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
12 reps
RPE 7
RPE 9
2A
Romanian Deadlift (Barbell)
1
1
1
5 reps
8 reps
12 reps
RPE 9
RPE 9
RPE 9
2B
Neck Extension
3
15-20 reps
3A
Bulgarian Split Squat (Dumbbell)
3
10 reps
3B
Kroc Row
3
10 reps
4A
Leg Extension
3
12 reps
4B
Standing Calf Raise
3
15 reps
4C
Reverse Wrist Curl (Dumbbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
12 reps
RPE 7
RPE 9
2A
Romanian Deadlift (Barbell)
1
1
1
5 reps
8 reps
12 reps
RPE 9
RPE 9
RPE 9
2B
Neck Extension
3
15-20 reps
3A
Bulgarian Split Squat (Dumbbell)
3
10 reps
3B
Kroc Row
3
10 reps
4A
Leg Extension
3
12 reps
4B
Standing Calf Raise
3
15 reps
4C
Reverse Wrist Curl (Dumbbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
12 reps
RPE 7
RPE 9
2A
Romanian Deadlift (Barbell)
1
1
1
5 reps
8 reps
12 reps
RPE 9
RPE 9
RPE 9
2B
Neck Extension
3
15-20 reps
3A
Bulgarian Split Squat (Dumbbell)
3
10 reps
3B
Kroc Row
3
10 reps
4A
Leg Extension
3
12 reps
4B
Standing Calf Raise
3
15 reps
4C
Reverse Wrist Curl (Dumbbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
12 reps
RPE 7
RPE 9
2A
Romanian Deadlift (Barbell)
1
1
1
5 reps
8 reps
12 reps
RPE 9
RPE 9
RPE 9
2B
Neck Extension
3
15-20 reps
3A
Bulgarian Split Squat (Dumbbell)
3
10 reps
3B
Kroc Row
3
10 reps
4A
Leg Extension
3
12 reps
4B
Standing Calf Raise
3
15 reps
4C
Reverse Wrist Curl (Dumbbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
12 reps
RPE 7
RPE 9
2A
Romanian Deadlift (Barbell)
1
1
1
5 reps
8 reps
12 reps
RPE 9
RPE 9
RPE 9
2B
Neck Extension
3
15-20 reps
3A
Bulgarian Split Squat (Dumbbell)
3
10 reps
3B
Kroc Row
3
10 reps
4A
Leg Extension
3
12 reps
4B
Standing Calf Raise
3
15 reps
4C
Reverse Wrist Curl (Dumbbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
12 reps
RPE 7
RPE 9
2A
Romanian Deadlift (Barbell)
1
1
1
5 reps
8 reps
12 reps
RPE 9
RPE 9
RPE 9
2B
Neck Extension
3
15-20 reps
3A
Bulgarian Split Squat (Dumbbell)
3
10 reps
3B
Kroc Row
3
10 reps
4A
Leg Extension
3
12 reps
4B
Standing Calf Raise
3
15 reps
4C
Reverse Wrist Curl (Dumbbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
12 reps
RPE 7
RPE 9
2A
Romanian Deadlift (Barbell)
1
1
1
5 reps
8 reps
12 reps
RPE 9
RPE 9
RPE 9
2B
Neck Extension
3
15-20 reps
3A
Bulgarian Split Squat (Dumbbell)
3
10 reps
3B
Kroc Row
3
10 reps
4A
Leg Extension
3
12 reps
4B
Standing Calf Raise
3
15 reps
4C
Reverse Wrist Curl (Dumbbell)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Bent Over Row (Barbell)
5
5 reps
RPE 7
3
Larsen Press (Barbell)
3
10 reps
4A
Incline Bench Press (Dumbbell)
3
10 reps
4B
Neck Curl
3
15-20 reps
5A
Hammer Curl
3
10 reps
5B
Skull Crusher
3
10 reps
5C
Wrist Curls
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Bent Over Row (Barbell)
5
5 reps
RPE 7
3
Larsen Press (Barbell)
3
10 reps
4A
Incline Bench Press (Dumbbell)
3
10 reps
4B
Neck Curl
3
15-20 reps
5A
Hammer Curl
3
10 reps
5B
Skull Crusher
3
10 reps
5C
Wrist Curls
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Bent Over Row (Barbell)
5
5 reps
RPE 7
3
Larsen Press (Barbell)
3
10 reps
4A
Incline Bench Press (Dumbbell)
3
10 reps
4B
Neck Curl
3
15-20 reps
5A
Hammer Curl
3
10 reps
5B
Skull Crusher
3
10 reps
5C
Wrist Curls
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Bent Over Row (Barbell)
5
5 reps
RPE 7
3
Larsen Press (Barbell)
3
10 reps
4A
Incline Bench Press (Dumbbell)
3
10 reps
4B
Neck Curl
3
15-20 reps
5A
Hammer Curl
3
10 reps
5B
Skull Crusher
3
10 reps
5C
Wrist Curls
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Bent Over Row (Barbell)
5
5 reps
RPE 7
3
Larsen Press (Barbell)
3
10 reps
4A
Incline Bench Press (Dumbbell)
3
10 reps
4B
Neck Curl
3
15-20 reps
5A
Hammer Curl
3
10 reps
5B
Skull Crusher
3
10 reps
5C
Wrist Curls
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Bent Over Row (Barbell)
5
5 reps
RPE 7
3
Larsen Press (Barbell)
3
10 reps
4A
Incline Bench Press (Dumbbell)
3
10 reps
4B
Neck Curl
3
15-20 reps
5A
Hammer Curl
3
10 reps
5B
Skull Crusher
3
10 reps
5C
Wrist Curls
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Bent Over Row (Barbell)
5
5 reps
RPE 7
3
Larsen Press (Barbell)
3
10 reps
4A
Incline Bench Press (Dumbbell)
3
10 reps
4B
Neck Curl
3
15-20 reps
5A
Hammer Curl
3
10 reps
5B
Skull Crusher
3
10 reps
5C
Wrist Curls
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Bent Over Row (Barbell)
5
5 reps
RPE 7
3
Larsen Press (Barbell)
3
10 reps
4A
Incline Bench Press (Dumbbell)
3
10 reps
4B
Neck Curl
3
15-20 reps
5A
Hammer Curl
3
10 reps
5B
Skull Crusher
3
10 reps
5C
Wrist Curls
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 7
2A
Stiff Leg Deadlift
3
10 reps
RPE 8
2B
Neck Extension
3
15-20 reps
3A
Walking Lunge (Dumbbell)
3
10 reps
3B
Pull-Up (Weighted)
3
5 reps
4A
Leg Curl
3
12 reps
4B
Standing Calf Raise
3
15 reps
4C
Reverse Wrist Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 7
2A
Stiff Leg Deadlift
3
10 reps
RPE 8
2B
Neck Extension
3
15-20 reps
3A
Walking Lunge (Dumbbell)
3
10 reps
3B
Pull-Up (Weighted)
3
5 reps
4A
Leg Curl
3
12 reps
4B
Standing Calf Raise
3
15 reps
4C
Reverse Wrist Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 7
2A
Stiff Leg Deadlift
3
10 reps
RPE 8
2B
Neck Extension
3
15-20 reps
3A
Walking Lunge (Dumbbell)
3
10 reps
3B
Pull-Up (Weighted)
3
5 reps
4A
Leg Curl
3
12 reps
4B
Standing Calf Raise
3
15 reps
4C
Reverse Wrist Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 7
2A
Stiff Leg Deadlift
3
10 reps
RPE 8
2B
Neck Extension
3
15-20 reps
3A
Walking Lunge (Dumbbell)
3
10 reps
3B
Pull-Up (Weighted)
3
5 reps
4A
Leg Curl
3
12 reps
4B
Standing Calf Raise
3
15 reps
4C
Reverse Wrist Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 7
2A
Stiff Leg Deadlift
3
10 reps
RPE 8
2B
Neck Extension
3
15-20 reps
3A
Walking Lunge (Dumbbell)
3
10 reps
3B
Pull-Up (Weighted)
3
5 reps
4A
Leg Curl
3
12 reps
4B
Standing Calf Raise
3
15 reps
4C
Reverse Wrist Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 7
2A
Stiff Leg Deadlift
3
10 reps
RPE 8
2B
Neck Extension
3
15-20 reps
3A
Walking Lunge (Dumbbell)
3
10 reps
3B
Pull-Up (Weighted)
3
5 reps
4A
Leg Curl
3
12 reps
4B
Standing Calf Raise
3
15 reps
4C
Reverse Wrist Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 7
2A
Stiff Leg Deadlift
3
10 reps
RPE 8
2B
Neck Extension
3
15-20 reps
3A
Walking Lunge (Dumbbell)
3
10 reps
3B
Pull-Up (Weighted)
3
5 reps
4A
Leg Curl
3
12 reps
4B
Standing Calf Raise
3
15 reps
4C
Reverse Wrist Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 7
2A
Stiff Leg Deadlift
3
10 reps
RPE 8
2B
Neck Extension
3
15-20 reps
3A
Walking Lunge (Dumbbell)
3
10 reps
3B
Pull-Up (Weighted)
3
5 reps
4A
Leg Curl
3
12 reps
4B
Standing Calf Raise
3
15 reps
4C
Reverse Wrist Curl (Dumbbell)
3
10 reps
Week 1
1 / 8 Weeks
Day 1
1A
Bench Press (Barbell)3 Sets
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
20 Reps
@8
@8
@8
@8
1B
Neck Curl3 Sets
15-20 Reps
2A
Overhead Press (Barbell)3 Sets
8 Reps
@8
2B
Chest Supported Row (Dumbbell)3 Sets
10 Reps
@8
3A
Chest Fly (Cable)3 Sets
10-12 Reps
3B
Upright Row (Barbell)3 Sets
12 Reps
4A
Bicep Curl (Dumbbell)4 Sets
8 Reps
4B
Tricep Extension (Barbell)4 Sets
8 Reps
4C
Wrist Curls4 Sets
10 Reps
Day 4
1
Squat (Paused)3 Sets
6 Reps
@7
2A
Stiff Leg Deadlift3 Sets
10 Reps
@8
2B
Neck Extension3 Sets
15-20 Reps
3A
Walking Lunge (Dumbbell)3 Sets
10 Reps
3B
Pull-Up (Weighted)3 Sets
5 Reps
4A
Leg Curl3 Sets
12 Reps
4B
Standing Calf Raise3 Sets
15 Reps
4C
Reverse Wrist Curl (Dumbbell)3 Sets
10 Reps
Day 2
1
Squat (Barbell)1 Set
1 Set
5 Reps
12 Reps
@7
@9
2A
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
@9
@9
@9
2B
Neck Extension3 Sets
15-20 Reps
3A
Bulgarian Split Squat (Dumbbell)3 Sets
10 Reps
3B
Kroc Row3 Sets
10 Reps
4A
Leg Extension3 Sets
12 Reps
4B
Standing Calf Raise3 Sets
15 Reps
4C
Reverse Wrist Curl (Dumbbell)3 Sets
15 Reps
Day 3
1
Standing Behind Neck Shoulder Press (Barbell)1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
15 Reps
@9
@9
@9
@9
2
Bent Over Row (Barbell)5 Sets
5 Reps
@7
3
Larsen Press (Barbell)3 Sets
10 Reps
4A
Incline Bench Press (Dumbbell)3 Sets
10 Reps
4B
Neck Curl3 Sets
15-20 Reps
5A
Hammer Curl3 Sets
10 Reps
5B
Skull Crusher3 Sets
10 Reps
5C
Wrist Curls3 Sets
10 Reps