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BoostcampPNG

Treinando na China

by Arthur Echenique Alves
1 athletes joined
5.0
(1 rating)

Program Description

Manter uma boa rotina de hipertrofia

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    17 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 19, 2025 10:27
  • Last Edited
    Sep 24, 2025 04:13

Summary

Embark on a transformative 17-week journey with "Treinando na China," a structured program designed for dedicated lifters looking to build strength and muscle. Comprising four sessions each week, this program focuses on a variety of exercises targeting the chest, arms, back, and legs, utilizing both machines and free weights. With detailed video demonstrations for each movement, you'll master your form while pushing your limits. Get ready to elevate your training and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.8%
Lats
11.6%
Triceps
11.6%
Chest
10.6%
Front Delts
10.6%
Biceps
10.3%
Middle Delts
8.4%
Hamstrings
4.8%
Glutes
4.2%
Quadriceps
3.5%
Abs
3.2%
Lower Back
2.6%
Rear Delts
2.3%
Calves
1.6%
Forearms
1%
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4.8 Stars with 10, 000+ Ratings
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Fly (Dumbbell)
1
-
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
1
-
5
Chest Press (Machine)
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Fly (Dumbbell)
1
-
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
1
-
5
Chest Press (Machine)
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Fly (Dumbbell)
1
-
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
1
-
5
Chest Press (Machine)
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Fly (Dumbbell)
1
-
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
1
-
5
Chest Press (Machine)
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Fly (Dumbbell)
1
-
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
1
-
5
Chest Press (Machine)
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Fly (Dumbbell)
1
-
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
1
-
5
Chest Press (Machine)
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Fly (Dumbbell)
1
-
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
1
-
5
Chest Press (Machine)
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Fly (Dumbbell)
1
-
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
1
-
5
Chest Press (Machine)
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Fly (Dumbbell)
1
-
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
1
-
5
Chest Press (Machine)
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Fly (Dumbbell)
1
-
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
1
-
5
Chest Press (Machine)
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Fly (Dumbbell)
1
-
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
1
-
5
Chest Press (Machine)
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Fly (Dumbbell)
1
-
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
1
-
5
Chest Press (Machine)
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Fly (Dumbbell)
1
-
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
1
-
5
Chest Press (Machine)
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Fly (Dumbbell)
1
-
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
1
-
5
Chest Press (Machine)
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Fly (Dumbbell)
1
-
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
1
-
5
Chest Press (Machine)
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Fly (Dumbbell)
1
-
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
1
-
5
Chest Press (Machine)
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Fly (Dumbbell)
1
-
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
1
-
5
Chest Press (Machine)
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Bicep Curl (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Arnold Press
1
-
4
Upright Row (Dumbbell)
1
-
5
Concentration Curl
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
8
Dumbbell Row
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Arnold Press
1
-
4
Upright Row (Dumbbell)
1
-
5
Concentration Curl
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
8
Dumbbell Row
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Arnold Press
1
-
4
Upright Row (Dumbbell)
1
-
5
Concentration Curl
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
8
Dumbbell Row
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Arnold Press
1
-
4
Upright Row (Dumbbell)
1
-
5
Concentration Curl
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
8
Dumbbell Row
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Arnold Press
1
-
4
Upright Row (Dumbbell)
1
-
5
Concentration Curl
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
8
Dumbbell Row
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Arnold Press
1
-
4
Upright Row (Dumbbell)
1
-
5
Concentration Curl
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
8
Dumbbell Row
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Arnold Press
1
-
4
Upright Row (Dumbbell)
1
-
5
Concentration Curl
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
8
Dumbbell Row
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Arnold Press
1
-
4
Upright Row (Dumbbell)
1
-
5
Concentration Curl
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
8
Dumbbell Row
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Arnold Press
1
-
4
Upright Row (Dumbbell)
1
-
5
Concentration Curl
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
8
Dumbbell Row
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Arnold Press
1
-
4
Upright Row (Dumbbell)
1
-
5
Concentration Curl
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
8
Dumbbell Row
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Arnold Press
1
-
4
Upright Row (Dumbbell)
1
-
5
Concentration Curl
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
8
Dumbbell Row
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Arnold Press
1
-
4
Upright Row (Dumbbell)
1
-
5
Concentration Curl
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
8
Dumbbell Row
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Arnold Press
1
-
4
Upright Row (Dumbbell)
1
-
5
Concentration Curl
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
8
Dumbbell Row
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Arnold Press
1
-
4
Upright Row (Dumbbell)
1
-
5
Concentration Curl
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
8
Dumbbell Row
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Arnold Press
1
-
4
Upright Row (Dumbbell)
1
-
5
Concentration Curl
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
8
Dumbbell Row
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Arnold Press
1
-
4
Upright Row (Dumbbell)
1
-
5
Concentration Curl
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
8
Dumbbell Row
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Arnold Press
1
-
4
Upright Row (Dumbbell)
1
-
5
Concentration Curl
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
8
Dumbbell Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Stiff Leg Deadlift (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Seated Wide-Grip Row (Cable)
1
-
6
Meadow Row
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Kickback
1
-
9
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Stiff Leg Deadlift (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Seated Wide-Grip Row (Cable)
1
-
6
Meadow Row
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Kickback
1
-
9
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Stiff Leg Deadlift (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Seated Wide-Grip Row (Cable)
1
-
6
Meadow Row
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Kickback
1
-
9
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Stiff Leg Deadlift (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Seated Wide-Grip Row (Cable)
1
-
6
Meadow Row
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Kickback
1
-
9
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Stiff Leg Deadlift (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Seated Wide-Grip Row (Cable)
1
-
6
Meadow Row
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Kickback
1
-
9
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Stiff Leg Deadlift (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Seated Wide-Grip Row (Cable)
1
-
6
Meadow Row
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Kickback
1
-
9
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Stiff Leg Deadlift (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Seated Wide-Grip Row (Cable)
1
-
6
Meadow Row
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Kickback
1
-
9
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Stiff Leg Deadlift (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Seated Wide-Grip Row (Cable)
1
-
6
Meadow Row
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Kickback
1
-
9
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Stiff Leg Deadlift (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Seated Wide-Grip Row (Cable)
1
-
6
Meadow Row
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Kickback
1
-
9
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Stiff Leg Deadlift (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Seated Wide-Grip Row (Cable)
1
-
6
Meadow Row
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Kickback
1
-
9
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Stiff Leg Deadlift (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Seated Wide-Grip Row (Cable)
1
-
6
Meadow Row
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Kickback
1
-
9
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Stiff Leg Deadlift (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Seated Wide-Grip Row (Cable)
1
-
6
Meadow Row
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Kickback
1
-
9
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Stiff Leg Deadlift (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Seated Wide-Grip Row (Cable)
1
-
6
Meadow Row
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Kickback
1
-
9
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Stiff Leg Deadlift (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Seated Wide-Grip Row (Cable)
1
-
6
Meadow Row
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Kickback
1
-
9
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Stiff Leg Deadlift (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Seated Wide-Grip Row (Cable)
1
-
6
Meadow Row
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Kickback
1
-
9
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Stiff Leg Deadlift (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Seated Wide-Grip Row (Cable)
1
-
6
Meadow Row
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Kickback
1
-
9
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Stiff Leg Deadlift (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Seated Wide-Grip Row (Cable)
1
-
6
Meadow Row
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Kickback
1
-
9
Lateral Raise (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
-
2
Pull-Up (Band)
1
-
3
Bulgarian Split Squat (Bodyweight)
1
-
4
Hanging Leg Raise
1
-
5
Chin-Up (Bodyweight)
1
-
6
Reverse Nordic Curl
1
-
7
Push Up
1
-
8
Inverted Row
1
-
9
Glute Bridge (Bodyweight)
1
-
10
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
-
2
Pull-Up (Band)
1
-
3
Bulgarian Split Squat (Bodyweight)
1
-
4
Hanging Leg Raise
1
-
5
Chin-Up (Bodyweight)
1
-
6
Reverse Nordic Curl
1
-
7
Push Up
1
-
8
Inverted Row
1
-
9
Glute Bridge (Bodyweight)
1
-
10
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
-
2
Pull-Up (Band)
1
-
3
Bulgarian Split Squat (Bodyweight)
1
-
4
Hanging Leg Raise
1
-
5
Chin-Up (Bodyweight)
1
-
6
Reverse Nordic Curl
1
-
7
Push Up
1
-
8
Inverted Row
1
-
9
Glute Bridge (Bodyweight)
1
-
10
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
-
2
Pull-Up (Band)
1
-
3
Bulgarian Split Squat (Bodyweight)
1
-
4
Hanging Leg Raise
1
-
5
Chin-Up (Bodyweight)
1
-
6
Reverse Nordic Curl
1
-
7
Push Up
1
-
8
Inverted Row
1
-
9
Glute Bridge (Bodyweight)
1
-
10
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
-
2
Pull-Up (Band)
1
-
3
Bulgarian Split Squat (Bodyweight)
1
-
4
Hanging Leg Raise
1
-
5
Chin-Up (Bodyweight)
1
-
6
Reverse Nordic Curl
1
-
7
Push Up
1
-
8
Inverted Row
1
-
9
Glute Bridge (Bodyweight)
1
-
10
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
-
2
Pull-Up (Band)
1
-
3
Bulgarian Split Squat (Bodyweight)
1
-
4
Hanging Leg Raise
1
-
5
Chin-Up (Bodyweight)
1
-
6
Reverse Nordic Curl
1
-
7
Push Up
1
-
8
Inverted Row
1
-
9
Glute Bridge (Bodyweight)
1
-
10
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
-
2
Pull-Up (Band)
1
-
3
Bulgarian Split Squat (Bodyweight)
1
-
4
Hanging Leg Raise
1
-
5
Chin-Up (Bodyweight)
1
-
6
Reverse Nordic Curl
1
-
7
Push Up
1
-
8
Inverted Row
1
-
9
Glute Bridge (Bodyweight)
1
-
10
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
-
2
Pull-Up (Band)
1
-
3
Bulgarian Split Squat (Bodyweight)
1
-
4
Hanging Leg Raise
1
-
5
Chin-Up (Bodyweight)
1
-
6
Reverse Nordic Curl
1
-
7
Push Up
1
-
8
Inverted Row
1
-
9
Glute Bridge (Bodyweight)
1
-
10
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
-
2
Pull-Up (Band)
1
-
3
Bulgarian Split Squat (Bodyweight)
1
-
4
Hanging Leg Raise
1
-
5
Chin-Up (Bodyweight)
1
-
6
Reverse Nordic Curl
1
-
7
Push Up
1
-
8
Inverted Row
1
-
9
Glute Bridge (Bodyweight)
1
-
10
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
-
2
Pull-Up (Band)
1
-
3
Bulgarian Split Squat (Bodyweight)
1
-
4
Hanging Leg Raise
1
-
5
Chin-Up (Bodyweight)
1
-
6
Reverse Nordic Curl
1
-
7
Push Up
1
-
8
Inverted Row
1
-
9
Glute Bridge (Bodyweight)
1
-
10
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
-
2
Pull-Up (Band)
1
-
3
Bulgarian Split Squat (Bodyweight)
1
-
4
Hanging Leg Raise
1
-
5
Chin-Up (Bodyweight)
1
-
6
Reverse Nordic Curl
1
-
7
Push Up
1
-
8
Inverted Row
1
-
9
Glute Bridge (Bodyweight)
1
-
10
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
-
2
Pull-Up (Band)
1
-
3
Bulgarian Split Squat (Bodyweight)
1
-
4
Hanging Leg Raise
1
-
5
Chin-Up (Bodyweight)
1
-
6
Reverse Nordic Curl
1
-
7
Push Up
1
-
8
Inverted Row
1
-
9
Glute Bridge (Bodyweight)
1
-
10
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
-
2
Pull-Up (Band)
1
-
3
Bulgarian Split Squat (Bodyweight)
1
-
4
Hanging Leg Raise
1
-
5
Chin-Up (Bodyweight)
1
-
6
Reverse Nordic Curl
1
-
7
Push Up
1
-
8
Inverted Row
1
-
9
Glute Bridge (Bodyweight)
1
-
10
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
-
2
Pull-Up (Band)
1
-
3
Bulgarian Split Squat (Bodyweight)
1
-
4
Hanging Leg Raise
1
-
5
Chin-Up (Bodyweight)
1
-
6
Reverse Nordic Curl
1
-
7
Push Up
1
-
8
Inverted Row
1
-
9
Glute Bridge (Bodyweight)
1
-
10
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
-
2
Pull-Up (Band)
1
-
3
Bulgarian Split Squat (Bodyweight)
1
-
4
Hanging Leg Raise
1
-
5
Chin-Up (Bodyweight)
1
-
6
Reverse Nordic Curl
1
-
7
Push Up
1
-
8
Inverted Row
1
-
9
Glute Bridge (Bodyweight)
1
-
10
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
-
2
Pull-Up (Band)
1
-
3
Bulgarian Split Squat (Bodyweight)
1
-
4
Hanging Leg Raise
1
-
5
Chin-Up (Bodyweight)
1
-
6
Reverse Nordic Curl
1
-
7
Push Up
1
-
8
Inverted Row
1
-
9
Glute Bridge (Bodyweight)
1
-
10
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
-
2
Pull-Up (Band)
1
-
3
Bulgarian Split Squat (Bodyweight)
1
-
4
Hanging Leg Raise
1
-
5
Chin-Up (Bodyweight)
1
-
6
Reverse Nordic Curl
1
-
7
Push Up
1
-
8
Inverted Row
1
-
9
Glute Bridge (Bodyweight)
1
-
10
Standing Calf Raise
1
-
Week 1
1 / 17 Weeks
Day 1
1
Incline Chest Press (Machine)
1 Set
-
2
Chest Fly (Dumbbell)
1 Set
-
3
Bench Press (Dumbbell)
1 Set
-
4
Chest Fly (Machine)
1 Set
-
5
Chest Press (Machine)
1 Set
-
6
Hammer Curl (Dumbbell)
1 Set
-
7
Bicep Curl (Cable)
1 Set
-
Day 2
1
Hamstring Curl
1 Set
-
2
Lateral Raise (Dumbbell)
1 Set
-
3
Arnold Press
1 Set
-
4
Upright Row (Dumbbell)
1 Set
-
5
Concentration Curl
1 Set
-
6
Hammer Curl (Dumbbell)
1 Set
-
7
Overhead Tricep Extension (Dumbbell)
1 Set
-
8
Dumbbell Row
1 Set
-
Day 3
1
Pullover (Dumbbell)
1 Set
-
2
Lat Pulldown (Neutral Grip)
1 Set
-
3
Stiff Leg Deadlift (Dumbbell)
1 Set
-
4
Reverse Pec Deck
1 Set
-
5
Seated Wide-Grip Row (Cable)
1 Set
-
6
Meadow Row
1 Set
-
7
Overhead Tricep Extension (Cable)
1 Set
-
8
Tricep Kickback
1 Set
-
9
Lateral Raise (Cable)
1 Set
-
Day 4
1
Pike Push Up
1 Set
-
2
Pull-Up (Band)
1 Set
-
3
Bulgarian Split Squat (Bodyweight)
1 Set
-
4
Hanging Leg Raise
1 Set
-
5
Chin-Up (Bodyweight)
1 Set
-
6
Reverse Nordic Curl
1 Set
-
7
Push Up
1 Set
-
8
Inverted Row
1 Set
-
9
Glute Bridge (Bodyweight)
1 Set
-
10
Standing Calf Raise
1 Set
-