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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
    Jul 07, 2024 11:13
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Day 2
1
Lat Pulldown
2 Sets
6-10 Reps
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
3
Pullover (Machine)
3 Sets
6-10 Reps
4
Preacher Curl (Barbell)
2 Sets
6-10 Reps
5
Hammer Curl
3 Sets
8-12 Reps
6
Rear Delt Fly (Single Arm)
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Lying Leg Curl
2 Sets
8-12 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
4
Dip (Weighted)
3 Sets
6-10 Reps
5
Reverse Bicep Curl (EZ Bar)
3 Sets
6-10 Reps