Treinando na China
Treino prático e completo
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 1 | 0 reps |
| 2 | Chest Fly (Dumbbell) | 1 | 0 reps |
| 3 | Bench Press (Dumbbell) | 1 | 0 reps |
| 4 | Chest Fly (Machine) | 1 | 0 reps |
| 5 | Chest Press (Machine) | 1 | 0 reps |
| 6 | Hammer Curl (Dumbbell) | 1 | 0 reps |
| 7 | Bicep Curl (Cable) | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hamstring Curl | 1 | 0 reps |
| 2 | Lateral Raise (Dumbbell) | 1 | 0 reps |
| 3 | Arnold Press | 1 | 0 reps |
| 4 | Upright Row (Dumbbell) | 1 | 0 reps |
| 5 | Concentration Curl | 1 | 0 reps |
| 6 | Hammer Curl (Dumbbell) | 1 | 0 reps |
| 7 | Overhead Tricep Extension (Dumbbell) | 1 | 0 reps |
| 8 | Dumbbell Row | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pullover (Dumbbell) | 1 | 0 reps |
| 2 | Lat Pulldown (Neutral Grip) | 1 | 0 reps |
| 3 | Stiff Leg Deadlift (Dumbbell) | 1 | 0 reps |
| 4 | Reverse Pec Deck | 1 | 0 reps |
| 5 | Seated Wide-Grip Row (Cable) | 1 | 0 reps |
| 6 | Meadow Row | 1 | 0 reps |
| 7 | Overhead Tricep Extension (Cable) | 1 | 0 reps |
| 8 | Tricep Kickback | 1 | 0 reps |
| 9 | Lateral Raise (Cable) | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pike Push Up | 1 | 0 reps |
| 2 | Pull-Up (Band) | 1 | 0 reps |
| 3 | Bulgarian Split Squat (Bodyweight) | 1 | 0 reps |
| 4 | Hanging Leg Raise | 1 | 0 reps |
| 5 | Chin-Up (Bodyweight) | 1 | 0 reps |
| 6 | Reverse Nordic Curl | 1 | 0 reps |
| 7 | Push Up | 1 | 0 reps |
| 8 | Inverted Row | 1 | 0 reps |
| 9 | Glute Bridge (Bodyweight) | 1 | 0 reps |
| 10 | Standing Calf Raise | 1 | 0 reps |
Weeks 2–17 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Treinando na China is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 17 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Treinando na China is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 17 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Treinando na China is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
