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Careca Power

by LSD
1 athletes joined

Program Description

Experimental, para ser melhorado Plano de 4 dias com foco em peito e braços

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 05, 2024 06:28
  • Last Edited
    Jun 18, 2025 09:04

Summary

Unleash your strength with the Careca Power program, a comprehensive 12-week journey designed for serious lifters. Committing to four days a week, you'll engage in targeted push and pull workouts that emphasize muscle growth and functional power. Each session is packed with a variety of exercises, including dumbbell presses, cable pushdowns, and machine rows, ensuring a balanced approach to building upper body strength. Get ready to transform your physique and elevate your performance with a structured plan that keeps you motivated and on track!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
2
6-10 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5
Chest Fly (Machine)
2
8-12 reps
-
6
Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
2
6-10 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5
Chest Fly (Machine)
2
8-12 reps
-
6
Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
2
6-10 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5
Chest Fly (Machine)
2
8-12 reps
-
6
Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
2
6-10 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5
Chest Fly (Machine)
2
8-12 reps
-
6
Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
2
6-10 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5
Chest Fly (Machine)
2
8-12 reps
-
6
Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
2
6-10 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5
Chest Fly (Machine)
2
8-12 reps
-
6
Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
2
6-10 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5
Chest Fly (Machine)
2
8-12 reps
-
6
Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
2
6-10 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5
Chest Fly (Machine)
2
8-12 reps
-
6
Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
2
6-10 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5
Chest Fly (Machine)
2
8-12 reps
-
6
Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
2
6-10 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5
Chest Fly (Machine)
2
8-12 reps
-
6
Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
2
6-10 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5
Chest Fly (Machine)
2
8-12 reps
-
6
Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
2
6-10 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5
Chest Fly (Machine)
2
8-12 reps
-
6
Tricep Extension (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Pullover (Machine)
3
6-10 reps
-
4
Preacher Curl (Barbell)
2
6-10 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Rear Delt Fly (Single Arm)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Pullover (Machine)
3
6-10 reps
-
4
Preacher Curl (Barbell)
2
6-10 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Rear Delt Fly (Single Arm)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Pullover (Machine)
3
6-10 reps
-
4
Preacher Curl (Barbell)
2
6-10 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Rear Delt Fly (Single Arm)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Pullover (Machine)
3
6-10 reps
-
4
Preacher Curl (Barbell)
2
6-10 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Rear Delt Fly (Single Arm)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Pullover (Machine)
3
6-10 reps
-
4
Preacher Curl (Barbell)
2
6-10 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Rear Delt Fly (Single Arm)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Pullover (Machine)
3
6-10 reps
-
4
Preacher Curl (Barbell)
2
6-10 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Rear Delt Fly (Single Arm)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Pullover (Machine)
3
6-10 reps
-
4
Preacher Curl (Barbell)
2
6-10 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Rear Delt Fly (Single Arm)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Pullover (Machine)
3
6-10 reps
-
4
Preacher Curl (Barbell)
2
6-10 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Rear Delt Fly (Single Arm)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Pullover (Machine)
3
6-10 reps
-
4
Preacher Curl (Barbell)
2
6-10 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Rear Delt Fly (Single Arm)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Pullover (Machine)
3
6-10 reps
-
4
Preacher Curl (Barbell)
2
6-10 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Rear Delt Fly (Single Arm)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Pullover (Machine)
3
6-10 reps
-
4
Preacher Curl (Barbell)
2
6-10 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Rear Delt Fly (Single Arm)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-10 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Pullover (Machine)
3
6-10 reps
-
4
Preacher Curl (Barbell)
2
6-10 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Rear Delt Fly (Single Arm)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Lying Leg Curl
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Lying Leg Curl
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Lying Leg Curl
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Lying Leg Curl
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Lying Leg Curl
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Lying Leg Curl
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Lying Leg Curl
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Lying Leg Curl
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Lying Leg Curl
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Lying Leg Curl
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Lying Leg Curl
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Lying Leg Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
8-12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Dip (Weighted)
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
8-12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Dip (Weighted)
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
8-12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Dip (Weighted)
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
8-12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Dip (Weighted)
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
8-12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Dip (Weighted)
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
8-12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Dip (Weighted)
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
8-12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Dip (Weighted)
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
8-12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Dip (Weighted)
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
8-12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Dip (Weighted)
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
8-12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Dip (Weighted)
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
8-12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Dip (Weighted)
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
8-12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Dip (Weighted)
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
2
Bench Press (Dumbbell)
2 Sets
6-10 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
4
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
-
5
Chest Fly (Machine)
2 Sets
8-12 Reps
-
6
Tricep Extension (Cable)
2 Sets
8-12 Reps
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Day 2
1
Lat Pulldown
2 Sets
6-10 Reps
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2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
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3
Pullover (Machine)
3 Sets
6-10 Reps
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4
Preacher Curl (Barbell)
2 Sets
6-10 Reps
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5
Hammer Curl
3 Sets
8-12 Reps
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6
Rear Delt Fly (Single Arm)
3 Sets
8-12 Reps
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Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
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2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
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3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
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4
Leg Extension
3 Sets
8-12 Reps
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5
Lying Leg Curl
2 Sets
8-12 Reps
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Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
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2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
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3
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
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4
Dip (Weighted)
3 Sets
6-10 Reps
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5
Reverse Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
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