3x por semana (1 supino, 1 agachamento e 1 terra)

by Alan Willian

Program Description

Desbloquear sua força

Program Overview

Level
Novice
Goal
Powerlifting
Equipment
Garage Gym
Program Length
10 weeks
Time Per Workout
90 minutes
Created
Apr 13, 2025 11:22
Last Edited
Apr 20, 2025 06:38

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

Day 1

1

Squat (Low Bar)

1

1

6

8 reps

5 reps

4 reps

50%

55%

60%

Day 1

1

Squat (Low Bar)

1

1

6

8 reps

5 reps

4 reps

50%

55%

65%

Day 1

1

Squat (Low Bar)

1

1

5

8 reps

5 reps

4 reps

50%

55%

70%

Day 1

1

Squat (Low Bar)

1

1

1

4

8 reps

5 reps

5 reps

4 reps

50%

55%

60%

75%

Day 1

1

Squat (Low Bar)

1

1

1

4

8 reps

5 reps

4 reps

3 reps

50%

55%

65%

80%

Day 1

1

Squat (Low Bar)

1

1

1

3

8 reps

5 reps

3 reps

3 reps

50%

55%

70%

85%

Day 1

1

Squat (Low Bar)

1

1

1

1

2

8 reps

5 reps

3 reps

2 reps

2 reps

50%

55%

70%

80%

90%

Day 1

1

Squat (Low Bar)

1

1

6

8 reps

5 reps

3 reps

50%

55%

70%

Day 1

1

Squat (Low Bar)

1

1

6

8 reps

5 reps

4 reps

50%

55%

60%

Day 1

1

Squat (Low Bar)

1

1

1

1

1

1

8 reps

5 reps

3 reps

2 reps

1 reps

1 reps

50%

60%

70%

80%

90%

100%

Day 2

1

Bench Press (Barbell)

1

1

6

8 reps

5 reps

4 reps

50%

55%

60%

Day 2

1

Bench Press (Barbell)

1

1

6

8 reps

5 reps

4 reps

50%

55%

65%

Day 2

1

Bench Press (Barbell)

1

1

5

8 reps

5 reps

4 reps

50%

55%

70%

Day 2

1

Bench Press (Barbell)

1

1

1

4

8 reps

5 reps

5 reps

4 reps

50%

55%

60%

75%

Day 2

1

Bench Press (Barbell)

1

1

1

4

8 reps

5 reps

4 reps

3 reps

50%

55%

65%

80%

Day 2

1

Bench Press (Barbell)

1

1

1

3

8 reps

5 reps

3 reps

3 reps

50%

55%

70%

85%

Day 2

1

Bench Press (Barbell)

1

1

1

1

2

8 reps

5 reps

3 reps

2 reps

2 reps

50%

55%

70%

80%

90%

Day 2

1

Bench Press (Barbell)

1

1

6

8 reps

5 reps

3 reps

50%

55%

70%

Day 2

1

Bench Press (Barbell)

1

1

6

8 reps

5 reps

4 reps

50%

55%

60%

Day 2

1

Bench Press (Barbell)

1

1

1

1

1

1

8 reps

5 reps

3 reps

2 reps

1 reps

1 reps

50%

60%

70%

80%

90%

100%

Day 3

1

Deadlift (Barbell)

1

1

6

8 reps

5 reps

4 reps

50%

55%

60%

Day 3

1

Deadlift (Barbell)

1

1

6

8 reps

5 reps

4 reps

50%

55%

65%

Day 3

1

Deadlift (Barbell)

1

1

5

8 reps

5 reps

4 reps

50%

55%

70%

Day 3

1

Deadlift (Barbell)

1

1

1

4

8 reps

5 reps

5 reps

4 reps

50%

55%

60%

75%

Day 3

1

Deadlift (Barbell)

1

1

1

4

8 reps

5 reps

4 reps

3 reps

50%

55%

65%

80%

Day 3

1

Deadlift (Barbell)

1

1

1

3

8 reps

5 reps

3 reps

3 reps

50%

55%

70%

85%

Day 3

1

Deadlift (Barbell)

1

1

1

1

2

8 reps

5 reps

3 reps

2 reps

2 reps

50%

55%

70%

80%

90%

Day 3

1

Deadlift (Barbell)

1

1

6

8 reps

5 reps

3 reps

50%

55%

70%

Day 3

1

Deadlift (Barbell)

1

1

6

8 reps

5 reps

4 reps

50%

55%

60%

Day 3

1

Deadlift (Barbell)

1

1

1

1

1

1

8 reps

5 reps

3 reps

2 reps

1 reps

1 reps

50%

60%

70%

80%

90%

100%

Day 1

1

Squat (Low Bar)

1 Set

1 Set

6 Sets

8 Reps

5 Reps

4 Reps

50%

55%

60%

Day 2

1

Bench Press (Barbell)

1 Set

1 Set

6 Sets

8 Reps

5 Reps

4 Reps

50%

55%

60%

Day 3

1

Deadlift (Barbell)

1 Set

1 Set

6 Sets

8 Reps

5 Reps

4 Reps

50%

55%

60%