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BoostcampPNG

FULLBODY - MED minimal effective dose

by Fernando A.

Program Description

Hypertrophy for begginers and novices

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 19, 2025 09:06
  • Last Edited
    Oct 09, 2025 05:43

Summary

Unlock your full potential with the FULLBODY - MED minimal effective dose program, a comprehensive 18-week training plan designed for those seeking maximum results in just five days a week. This program incorporates key compound movements like the Bench Press, Squat, and Deadlift, alongside targeted exercises for arms, shoulders, and legs, ensuring a balanced approach to strength and muscle development. With a focus on the minimal effective dose, you'll efficiently build strength and endurance while minimizing burnout. Get ready to transform your physique and elevate your fitness journey!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.2%
Lats
11.8%
Chest
10.5%
Triceps
9.5%
Biceps
9.2%
Hamstrings
7.7%
Front Delts
7%
Glutes
6%
Calves
5.4%
Middle Delts
4.8%
Quadriceps
4.7%
Rear Delts
2.2%
Lower Back
2.2%
Abs
2.2%
Forearms
1.3%
Adductors
0.9%
Abductors
0.4%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Bicep Curl (Barbell)
2
8-12 reps
-
4
Overhead Press (Machine)
2
8-12 reps
-
5
Squat (Barbell)
2
8-12 reps
-
6
Calf Raise (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Bent Over Row (Barbell)
2
8-12 reps
-
3
Skull Crusher (Barbell)
2
8-12 reps
-
4
Shrug (Dumbbell)
2
15-20 reps
-
5
Antebraço Com Anilha
2
2 reps
-
6
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Preacher Curl (Barbell)
2
8-12 reps
-
4
Overhead Press (Machine)
2
8-12 reps
-
5
Squat (Barbell)
2
8-12 reps
-
6
Calf Raise (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Bent Over Row (Barbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
2
8-12 reps
-
4
Shrug (Dumbbell)
2
15-20 reps
-
5
Antebraço Com Anilha
2
2 reps
-
6
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Preacher Curl (Barbell)
2
8-12 reps
-
4
Overhead Press (Machine)
2
8-12 reps
-
5
Squat (Barbell)
2
8-12 reps
-
6
Calf Raise (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Bent Over Row (Barbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
2
8-12 reps
-
4
Shrug (Dumbbell)
2
15-20 reps
-
5
Antebraço Com Anilha
2
2 reps
-
6
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Preacher Curl (Barbell)
2
8-12 reps
-
4
Overhead Press (Machine)
2
8-12 reps
-
5
Squat (Barbell)
2
8-12 reps
-
6
Calf Raise (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Bent Over Row (Barbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
2
8-12 reps
-
4
Shrug (Dumbbell)
2
15-20 reps
-
5
Antebraço Com Anilha
2
2 reps
-
6
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Preacher Curl (Barbell)
2
8-12 reps
-
4
Overhead Press (Machine)
2
8-12 reps
-
5
Squat (Barbell)
2
8-12 reps
-
6
Calf Raise (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Bent Over Row (Barbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
2
8-12 reps
-
4
Shrug (Dumbbell)
2
15-20 reps
-
5
Antebraço Com Anilha
2
2 reps
-
6
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Preacher Curl (Barbell)
2
8-12 reps
-
4
Overhead Press (Machine)
2
8-12 reps
-
5
Squat (Barbell)
2
8-12 reps
-
6
Calf Raise (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Bent Over Row (Barbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
2
8-12 reps
-
4
Shrug (Dumbbell)
2
15-20 reps
-
5
Antebraço Com Anilha
2
2 reps
-
6
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Preacher Curl (Barbell)
2
8-12 reps
-
4
Overhead Press (Machine)
2
8-12 reps
-
5
Squat (Barbell)
2
8-12 reps
-
6
Calf Raise (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Bent Over Row (Barbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
2
8-12 reps
-
4
Shrug (Dumbbell)
2
15-20 reps
-
5
Antebraço Com Anilha
2
2 reps
-
6
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Preacher Curl (Barbell)
2
8-12 reps
-
4
Overhead Press (Machine)
2
8-12 reps
-
5
Squat (Barbell)
2
8-12 reps
-
6
Calf Raise (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Bent Over Row (Barbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
2
8-12 reps
-
4
Shrug (Dumbbell)
2
15-20 reps
-
5
Antebraço Com Anilha
2
2 reps
-
6
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Preacher Curl (Barbell)
2
8-12 reps
-
4
Overhead Press (Machine)
2
8-12 reps
-
5
Squat (Barbell)
2
8-12 reps
-
6
Calf Raise (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Bent Over Row (Barbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
2
8-12 reps
-
4
Shrug (Dumbbell)
2
15-20 reps
-
5
Antebraço Com Anilha
2
2 reps
-
6
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Bent Over Row (Barbell)
2
8-12 reps
-
3
Skull Crusher (Barbell)
2
8-12 reps
-
4
Shrug (Dumbbell)
2
15-20 reps
-
5
Antebraço Com Anilha
2
2 reps
-
6
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Bicep Curl (Barbell)
2
8-12 reps
-
4
Overhead Press (Machine)
2
8-12 reps
-
5
Squat (Barbell)
2
8-12 reps
-
6
Calf Raise (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Bent Over Row (Barbell)
2
8-12 reps
-
3
JM Press
2
8-12 reps
-
4
Shrug (Dumbbell)
2
15-20 reps
-
5
Antebraço Com Anilha
2
2 reps
-
6
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Preacher Curl (Barbell)
2
8-12 reps
-
4
Overhead Press (Machine)
2
8-12 reps
-
5
Squat (Barbell)
2
8-12 reps
-
6
Calf Raise (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Bent Over Row (Barbell)
2
8-12 reps
-
3
JM Press
2
8-12 reps
-
4
Shrug (Dumbbell)
2
15-20 reps
-
5
Antebraço Com Anilha
2
2 reps
-
6
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Preacher Curl (Barbell)
2
8-12 reps
-
4
Overhead Press (Machine)
2
8-12 reps
-
5
Squat (Barbell)
2
8-12 reps
-
6
Calf Raise (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Bent Over Row (Barbell)
2
8-12 reps
-
3
JM Press
2
8-12 reps
-
4
Shrug (Dumbbell)
2
15-20 reps
-
5
Antebraço Com Anilha
2
2 reps
-
6
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Preacher Curl (Barbell)
2
8-12 reps
-
4
Overhead Press (Machine)
2
8-12 reps
-
5
Squat (Barbell)
2
8-12 reps
-
6
Calf Raise (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Bent Over Row (Barbell)
2
8-12 reps
-
3
JM Press
2
8-12 reps
-
4
Shrug (Dumbbell)
2
15-20 reps
-
5
Antebraço Com Anilha
2
2 reps
-
6
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Preacher Curl (Barbell)
2
8-12 reps
-
4
Overhead Press (Machine)
2
8-12 reps
-
5
Squat (Barbell)
2
8-12 reps
-
6
Calf Raise (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Bent Over Row (Barbell)
2
8-12 reps
-
3
JM Press
2
8-12 reps
-
4
Shrug (Dumbbell)
2
15-20 reps
-
5
Antebraço Com Anilha
2
2 reps
-
6
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Preacher Curl (Barbell)
2
8-12 reps
-
4
Overhead Press (Machine)
2
8-12 reps
-
5
Squat (Barbell)
2
8-12 reps
-
6
Calf Raise (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Bent Over Row (Barbell)
2
8-12 reps
-
3
JM Press
2
8-12 reps
-
4
Shrug (Dumbbell)
2
15-20 reps
-
5
Antebraço Com Anilha
2
2 reps
-
6
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Preacher Curl (Barbell)
2
8-12 reps
-
4
Overhead Press (Machine)
2
8-12 reps
-
5
Squat (Barbell)
2
8-12 reps
-
6
Calf Raise (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Bent Over Row (Barbell)
2
8-12 reps
-
3
JM Press
2
8-12 reps
-
4
Shrug (Dumbbell)
2
15-20 reps
-
5
Antebraço Com Anilha
2
2 reps
-
6
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Preacher Curl (Barbell)
2
8-12 reps
-
4
Overhead Press (Machine)
2
8-12 reps
-
5
Squat (Barbell)
2
8-12 reps
-
6
Calf Raise (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Bent Over Row (Barbell)
2
8-12 reps
-
3
JM Press
2
8-12 reps
-
4
Shrug (Dumbbell)
2
15-20 reps
-
5
Antebraço Com Anilha
2
2 reps
-
6
Romanian Deadlift (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Preacher Curl (Barbell)
2
8-12 reps
-
4
Overhead Press (Machine)
2
8-12 reps
-
5
Squat (Barbell)
2
8-12 reps
-
6
Calf Raise (Machine)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Leg Press
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Tricep Dip (Bodyweight)
2
8-12 reps
-
4
Kelso Shrug
2
12-15 reps
-
5
Hip Thrust (Barbell)
2
8-12 reps
-
6
Antebraço Com Anilha
2
2 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Leg Press
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Skull Crusher (Dumbbell)
2
8-12 reps
-
4
Shrug (Barbell)
2
12-15 reps
-
5
Hip Thrust (Barbell)
2
8-12 reps
-
6
Antebraço Com Anilha
2
2 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Leg Press
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Skull Crusher (Dumbbell)
2
8-12 reps
-
4
Shrug (Barbell)
2
12-15 reps
-
5
Hip Thrust (Barbell)
2
8-12 reps
-
6
Antebraço Com Anilha
2
2 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Leg Press
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Skull Crusher (Dumbbell)
2
8-12 reps
-
4
Shrug (Barbell)
2
12-15 reps
-
5
Hip Thrust (Barbell)
2
8-12 reps
-
6
Antebraço Com Anilha
2
2 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Leg Press
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Skull Crusher (Dumbbell)
2
8-12 reps
-
4
Shrug (Barbell)
2
12-15 reps
-
5
Hip Thrust (Barbell)
2
8-12 reps
-
6
Antebraço Com Anilha
2
2 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Leg Press
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Skull Crusher (Dumbbell)
2
8-12 reps
-
4
Shrug (Barbell)
2
12-15 reps
-
5
Hip Thrust (Barbell)
2
8-12 reps
-
6
Antebraço Com Anilha
2
2 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Leg Press
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Skull Crusher (Dumbbell)
2
8-12 reps
-
4
Shrug (Barbell)
2
12-15 reps
-
5
Hip Thrust (Barbell)
2
8-12 reps
-
6
Antebraço Com Anilha
2
2 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Leg Press
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Skull Crusher (Dumbbell)
2
8-12 reps
-
4
Shrug (Barbell)
2
12-15 reps
-
5
Hip Thrust (Barbell)
2
8-12 reps
-
6
Antebraço Com Anilha
2
2 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Leg Press
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Skull Crusher (Dumbbell)
2
8-12 reps
-
4
Shrug (Barbell)
2
12-15 reps
-
5
Hip Thrust (Barbell)
2
8-12 reps
-
6
Antebraço Com Anilha
2
2 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Tricep Dip (Bodyweight)
2
8-12 reps
-
4
Kelso Shrug
2
12-15 reps
-
5
Hip Thrust (Barbell)
2
8-12 reps
-
6
Antebraço Com Anilha
2
2 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Leg Press
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4
Shrug (Barbell)
2
12-15 reps
-
5
Hip Thrust (Barbell)
2
8-12 reps
-
6
Antebraço Com Anilha
2
2 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Leg Press
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4
Shrug (Barbell)
2
12-15 reps
-
5
Hip Thrust (Barbell)
2
8-12 reps
-
6
Antebraço Com Anilha
2
2 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Leg Press
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4
Shrug (Barbell)
2
12-15 reps
-
5
Hip Thrust (Barbell)
2
8-12 reps
-
6
Antebraço Com Anilha
2
2 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Leg Press
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4
Shrug (Barbell)
2
12-15 reps
-
5
Hip Thrust (Barbell)
2
8-12 reps
-
6
Antebraço Com Anilha
2
2 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Leg Press
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4
Shrug (Barbell)
2
12-15 reps
-
5
Hip Thrust (Barbell)
2
8-12 reps
-
6
Antebraço Com Anilha
2
2 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Leg Press
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4
Shrug (Barbell)
2
12-15 reps
-
5
Hip Thrust (Barbell)
2
8-12 reps
-
6
Antebraço Com Anilha
2
2 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Leg Press
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4
Shrug (Barbell)
2
12-15 reps
-
5
Hip Thrust (Barbell)
2
8-12 reps
-
6
Antebraço Com Anilha
2
2 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Leg Press
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4
Shrug (Barbell)
2
12-15 reps
-
5
Hip Thrust (Barbell)
2
8-12 reps
-
6
Antebraço Com Anilha
2
2 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Leg Press
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
8-12 reps
-
2
Straight Arm Pulldown
2
8-12 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Seated Calf Raise
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Tricep Dip (Bodyweight)
2
8-12 reps
-
4
Kelso Shrug
2
12-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Antebraço Com Anilha
2
2 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
8-12 reps
-
2
Straight Arm Pulldown
2
8-12 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Seated Calf Raise
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Tricep Rope Push Down (Cable)
2
8-12 reps
-
4
Shrug (Dumbbell)
2
12-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Antebraço Com Anilha
2
2 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
8-12 reps
-
2
Straight Arm Pulldown
2
8-12 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Seated Calf Raise
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Tricep Rope Push Down (Cable)
2
8-12 reps
-
4
Shrug (Dumbbell)
2
12-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Antebraço Com Anilha
2
2 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
8-12 reps
-
2
Straight Arm Pulldown
2
8-12 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Seated Calf Raise
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Tricep Rope Push Down (Cable)
2
8-12 reps
-
4
Shrug (Dumbbell)
2
12-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Antebraço Com Anilha
2
2 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
8-12 reps
-
2
Straight Arm Pulldown
2
8-12 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Seated Calf Raise
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Tricep Rope Push Down (Cable)
2
8-12 reps
-
4
Shrug (Dumbbell)
2
12-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Antebraço Com Anilha
2
2 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
8-12 reps
-
2
Straight Arm Pulldown
2
8-12 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Seated Calf Raise
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Tricep Rope Push Down (Cable)
2
8-12 reps
-
4
Shrug (Dumbbell)
2
12-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Antebraço Com Anilha
2
2 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
8-12 reps
-
2
Straight Arm Pulldown
2
8-12 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Seated Calf Raise
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Tricep Rope Push Down (Cable)
2
8-12 reps
-
4
Shrug (Dumbbell)
2
12-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Antebraço Com Anilha
2
2 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
8-12 reps
-
2
Straight Arm Pulldown
2
8-12 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Seated Calf Raise
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Tricep Rope Push Down (Cable)
2
8-12 reps
-
4
Shrug (Dumbbell)
2
12-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Antebraço Com Anilha
2
2 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
8-12 reps
-
2
Straight Arm Pulldown
2
8-12 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Seated Calf Raise
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Tricep Rope Push Down (Cable)
2
8-12 reps
-
4
Shrug (Dumbbell)
2
12-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Antebraço Com Anilha
2
2 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
8-12 Reps
-
2
Lat Pulldown
2 Sets
8-12 Reps
-
3
Bicep Curl (Barbell)
2 Sets
8-12 Reps
-
4
Overhead Press (Machine)
2 Sets
8-12 Reps
-
5
Squat (Barbell)
2 Sets
8-12 Reps
-
6
Calf Raise (Machine)
2 Sets
15-20 Reps
-
Day 2
1
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
-
2
Bent Over Row (Barbell)
2 Sets
8-12 Reps
-
3
Skull Crusher (Barbell)
2 Sets
8-12 Reps
-
4
Shrug (Dumbbell)
2 Sets
15-20 Reps
-
5
Antebraço Com Anilha
2 Sets
2 Reps
-
6
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
-
Day 3
1
Pullover (Dumbbell)
2 Sets
8-12 Reps
-
2
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
-
3
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
-
5
Leg Press
2 Sets
8-12 Reps
-
6
Calf Raise (Leg Press)
2 Sets
12-15 Reps
-
Day 4
1
Incline Chest Fly (Dumbbell)
2 Sets
8-12 Reps
-
2
Dumbbell Row
2 Sets
8-12 Reps
-
3
Tricep Dip (Bodyweight)
2 Sets
8-12 Reps
-
4
Kelso Shrug
2 Sets
12-15 Reps
-
5
Hip Thrust (Barbell)
2 Sets
8-12 Reps
-
6
Antebraço Com Anilha
2 Sets
2 Reps
-
Day 5
1
Cable Crossover
2 Sets
8-12 Reps
-
2
Straight Arm Pulldown
2 Sets
8-12 Reps
-
3
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
-
4
Rear Delt Fly (Dumbbell)
2 Sets
12-15 Reps
-
5
Lying Leg Curl
2 Sets
8-12 Reps
-
6
Seated Calf Raise
2 Sets
15-20 Reps
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