3.0
(1 rating)
Program Description
Treino rápido para ganho de massa e perca de gordura
Program Overview
- LevelIntermediate, Advanced
- GoalPowerlifting, Athletics, Muscle & Sculpting, Bodyweight Fitness, Bodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout50 minutes
- CreatedOct 08, 2024 06:03
- Last EditedJun 18, 2025 10:23
Summary
Transform your physique with "Frango rápido," an 8-week program designed to sculpt and strengthen your upper and lower body. Committing to five days a week, you'll tackle targeted supersets focusing on chest, back, arms, legs, and glutes, ensuring a balanced approach to muscle development. Each session combines compound and isolation movements, pushing your limits while enhancing endurance and strength. Equip yourself with the full gym setup and get ready to elevate your training game!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3 reps
RPE 8-10
1B
Incline Bench Press (Dumbbell)
3
3 reps
RPE 8-10
2A
Tricep Pushdown (Cable)
3
3 reps
RPE 8-10
2B
Cable Crossover
3
3 reps
RPE 8-10
3A
Bench Press (Close Grip)
3
3 reps
RPE 8-10
3B
Dip (Bodyweight)
3
3 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3 reps
RPE 8-10
1B
Incline Bench Press (Dumbbell)
3
3 reps
RPE 8-10
2A
Tricep Pushdown (Cable)
3
3 reps
RPE 8-10
2B
Cable Crossover
3
3 reps
RPE 8-10
3A
Bench Press (Close Grip)
3
3 reps
RPE 8-10
3B
Dip (Bodyweight)
3
3 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3 reps
RPE 8-10
1B
Incline Bench Press (Dumbbell)
3
3 reps
RPE 8-10
2A
Tricep Pushdown (Cable)
3
3 reps
RPE 8-10
2B
Cable Crossover
3
3 reps
RPE 8-10
3A
Bench Press (Close Grip)
3
3 reps
RPE 8-10
3B
Dip (Bodyweight)
3
3 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3 reps
RPE 8-10
1B
Incline Bench Press (Dumbbell)
3
3 reps
RPE 8-10
2A
Tricep Pushdown (Cable)
3
3 reps
RPE 8-10
2B
Cable Crossover
3
3 reps
RPE 8-10
3A
Bench Press (Close Grip)
3
3 reps
RPE 8-10
3B
Dip (Bodyweight)
3
3 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3 reps
RPE 8-10
1B
Incline Bench Press (Dumbbell)
3
3 reps
RPE 8-10
2A
Tricep Pushdown (Cable)
3
3 reps
RPE 8-10
2B
Cable Crossover
3
3 reps
RPE 8-10
3A
Bench Press (Close Grip)
3
3 reps
RPE 8-10
3B
Dip (Bodyweight)
3
3 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3 reps
RPE 8-10
1B
Incline Bench Press (Dumbbell)
3
3 reps
RPE 8-10
2A
Tricep Pushdown (Cable)
3
3 reps
RPE 8-10
2B
Cable Crossover
3
3 reps
RPE 8-10
3A
Bench Press (Close Grip)
3
3 reps
RPE 8-10
3B
Dip (Bodyweight)
3
3 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3 reps
RPE 8-10
1B
Incline Bench Press (Dumbbell)
3
3 reps
RPE 8-10
2A
Tricep Pushdown (Cable)
3
3 reps
RPE 8-10
2B
Cable Crossover
3
3 reps
RPE 8-10
3A
Bench Press (Close Grip)
3
3 reps
RPE 8-10
3B
Dip (Bodyweight)
3
3 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3 reps
RPE 8-10
1B
Incline Bench Press (Dumbbell)
3
3 reps
RPE 8-10
2A
Tricep Pushdown (Cable)
3
3 reps
RPE 8-10
2B
Cable Crossover
3
3 reps
RPE 8-10
3A
Bench Press (Close Grip)
3
3 reps
RPE 8-10
3B
Dip (Bodyweight)
3
3 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
3 reps
RPE 8-10
1B
Bent Over Row (Barbell)
3
3 reps
RPE 8-10
2A
Bicep Curl (Barbell)
3
3 reps
RPE 8-10
2B
Dumbbell Row
3
3 reps
RPE 8-10
3A
Hammer Curl
3
3 reps
RPE 8-10
3B
Alternating Dumbbell Curl
3
3 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
3 reps
RPE 8-10
1B
Bent Over Row (Barbell)
3
3 reps
RPE 8-10
2A
Bicep Curl (Barbell)
3
3 reps
RPE 8-10
2B
Dumbbell Row
3
3 reps
RPE 8-10
3A
Hammer Curl
3
3 reps
RPE 8-10
3B
Alternating Dumbbell Curl
3
3 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
3 reps
RPE 8-10
1B
Bent Over Row (Barbell)
3
3 reps
RPE 8-10
2A
Bicep Curl (Barbell)
3
3 reps
RPE 8-10
2B
Dumbbell Row
3
3 reps
RPE 8-10
3A
Hammer Curl
3
3 reps
RPE 8-10
3B
Alternating Dumbbell Curl
3
3 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
3 reps
RPE 8-10
1B
Bent Over Row (Barbell)
3
3 reps
RPE 8-10
2A
Bicep Curl (Barbell)
3
3 reps
RPE 8-10
2B
Dumbbell Row
3
3 reps
RPE 8-10
3A
Hammer Curl
3
3 reps
RPE 8-10
3B
Alternating Dumbbell Curl
3
3 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
3 reps
RPE 8-10
1B
Bent Over Row (Barbell)
3
3 reps
RPE 8-10
2A
Bicep Curl (Barbell)
3
3 reps
RPE 8-10
2B
Dumbbell Row
3
3 reps
RPE 8-10
3A
Hammer Curl
3
3 reps
RPE 8-10
3B
Alternating Dumbbell Curl
3
3 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
3 reps
RPE 8-10
1B
Bent Over Row (Barbell)
3
3 reps
RPE 8-10
2A
Bicep Curl (Barbell)
3
3 reps
RPE 8-10
2B
Dumbbell Row
3
3 reps
RPE 8-10
3A
Hammer Curl
3
3 reps
RPE 8-10
3B
Alternating Dumbbell Curl
3
3 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
3 reps
RPE 8-10
1B
Bent Over Row (Barbell)
3
3 reps
RPE 8-10
2A
Bicep Curl (Barbell)
3
3 reps
RPE 8-10
2B
Dumbbell Row
3
3 reps
RPE 8-10
3A
Hammer Curl
3
3 reps
RPE 8-10
3B
Alternating Dumbbell Curl
3
3 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
3 reps
RPE 8-10
1B
Bent Over Row (Barbell)
3
3 reps
RPE 8-10
2A
Bicep Curl (Barbell)
3
3 reps
RPE 8-10
2B
Dumbbell Row
3
3 reps
RPE 8-10
3A
Hammer Curl
3
3 reps
RPE 8-10
3B
Alternating Dumbbell Curl
3
3 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3 reps
RPE 6-8
1B
Leg Press
1
3 reps
RPE 6-8
2A
Lunge (Dumbbell)
3
3 reps
RPE 8-10
2B
Leg Curl
3
3 reps
RPE 8-10
3A
Plank
3
3 reps
RPE 1
3B
Calf Raise (Bodyweight)
3
3 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3 reps
RPE 6-8
1B
Leg Press
1
3 reps
RPE 6-8
2A
Lunge (Dumbbell)
3
3 reps
RPE 8-10
2B
Leg Curl
3
3 reps
RPE 8-10
3A
Plank
3
3 reps
RPE 1
3B
Calf Raise (Bodyweight)
3
3 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3 reps
RPE 6-8
1B
Leg Press
1
3 reps
RPE 6-8
2A
Lunge (Dumbbell)
3
3 reps
RPE 8-10
2B
Leg Curl
3
3 reps
RPE 8-10
3A
Plank
3
3 reps
RPE 1
3B
Calf Raise (Bodyweight)
3
3 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3 reps
RPE 6-8
1B
Leg Press
1
3 reps
RPE 6-8
2A
Lunge (Dumbbell)
3
3 reps
RPE 8-10
2B
Leg Curl
3
3 reps
RPE 8-10
3A
Plank
3
3 reps
RPE 1
3B
Calf Raise (Bodyweight)
3
3 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3 reps
RPE 6-8
1B
Leg Press
1
3 reps
RPE 6-8
2A
Lunge (Dumbbell)
3
3 reps
RPE 8-10
2B
Leg Curl
3
3 reps
RPE 8-10
3A
Plank
3
3 reps
RPE 1
3B
Calf Raise (Bodyweight)
3
3 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3 reps
RPE 6-8
1B
Leg Press
1
3 reps
RPE 6-8
2A
Lunge (Dumbbell)
3
3 reps
RPE 8-10
2B
Leg Curl
3
3 reps
RPE 8-10
3A
Plank
3
3 reps
RPE 1
3B
Calf Raise (Bodyweight)
3
3 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3 reps
RPE 6-8
1B
Leg Press
1
3 reps
RPE 6-8
2A
Lunge (Dumbbell)
3
3 reps
RPE 8-10
2B
Leg Curl
3
3 reps
RPE 8-10
3A
Plank
3
3 reps
RPE 1
3B
Calf Raise (Bodyweight)
3
3 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3 reps
RPE 6-8
1B
Leg Press
1
3 reps
RPE 6-8
2A
Lunge (Dumbbell)
3
3 reps
RPE 8-10
2B
Leg Curl
3
3 reps
RPE 8-10
3A
Plank
3
3 reps
RPE 1
3B
Calf Raise (Bodyweight)
3
3 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
3 reps
RPE 8-10
1B
Shoulder Press (Machine)
3
3 reps
RPE 8-10
2A
Rear Delt Fly (Dumbbell)
3
3 reps
RPE 8-10
2B
Front Raise
3
3 reps
RPE 8-10
3A
Abs Crunch (Machine)
3
3 reps
RPE 8-10
3B
Hanging Leg Raise
3
3 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
3 reps
RPE 8-10
1B
Shoulder Press (Machine)
3
3 reps
RPE 8-10
2A
Rear Delt Fly (Dumbbell)
3
3 reps
RPE 8-10
2B
Front Raise
3
3 reps
RPE 8-10
3A
Abs Crunch (Machine)
3
3 reps
RPE 8-10
3B
Hanging Leg Raise
3
3 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
3 reps
RPE 8-10
1B
Shoulder Press (Machine)
3
3 reps
RPE 8-10
2A
Rear Delt Fly (Dumbbell)
3
3 reps
RPE 8-10
2B
Front Raise
3
3 reps
RPE 8-10
3A
Abs Crunch (Machine)
3
3 reps
RPE 8-10
3B
Hanging Leg Raise
3
3 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
3 reps
RPE 8-10
1B
Shoulder Press (Machine)
3
3 reps
RPE 8-10
2A
Rear Delt Fly (Dumbbell)
3
3 reps
RPE 8-10
2B
Front Raise
3
3 reps
RPE 8-10
3A
Abs Crunch (Machine)
3
3 reps
RPE 8-10
3B
Hanging Leg Raise
3
3 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
3 reps
RPE 8-10
1B
Shoulder Press (Machine)
3
3 reps
RPE 8-10
2A
Rear Delt Fly (Dumbbell)
3
3 reps
RPE 8-10
2B
Front Raise
3
3 reps
RPE 8-10
3A
Abs Crunch (Machine)
3
3 reps
RPE 8-10
3B
Hanging Leg Raise
3
3 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
3 reps
RPE 8-10
1B
Shoulder Press (Machine)
3
3 reps
RPE 8-10
2A
Rear Delt Fly (Dumbbell)
3
3 reps
RPE 8-10
2B
Front Raise
3
3 reps
RPE 8-10
3A
Abs Crunch (Machine)
3
3 reps
RPE 8-10
3B
Hanging Leg Raise
3
3 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
3 reps
RPE 8-10
1B
Shoulder Press (Machine)
3
3 reps
RPE 8-10
2A
Rear Delt Fly (Dumbbell)
3
3 reps
RPE 8-10
2B
Front Raise
3
3 reps
RPE 8-10
3A
Abs Crunch (Machine)
3
3 reps
RPE 8-10
3B
Hanging Leg Raise
3
3 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
3 reps
RPE 8-10
1B
Shoulder Press (Machine)
3
3 reps
RPE 8-10
2A
Rear Delt Fly (Dumbbell)
3
3 reps
RPE 8-10
2B
Front Raise
3
3 reps
RPE 8-10
3A
Abs Crunch (Machine)
3
3 reps
RPE 8-10
3B
Hanging Leg Raise
3
3 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 2
Week 1
1 / 8 Weeks
Day 1
1A
Bench Press (Barbell)3 Sets
3 Reps
@8-10
1B
Incline Bench Press (Dumbbell)3 Sets
3 Reps
@8-10
2A
Tricep Pushdown (Cable)3 Sets
3 Reps
@8-10
2B
Cable Crossover3 Sets
3 Reps
@8-10
3A
Bench Press (Close Grip)3 Sets
3 Reps
@8-10
3B
Dip (Bodyweight)3 Sets
3 Reps
@8-10
Day 2
1A
Lat Pulldown3 Sets
3 Reps
@8-10
1B
Bent Over Row (Barbell)3 Sets
3 Reps
@8-10
2A
Bicep Curl (Barbell)3 Sets
3 Reps
@8-10
2B
Dumbbell Row3 Sets
3 Reps
@8-10
3A
Hammer Curl3 Sets
3 Reps
@8-10
3B
Alternating Dumbbell Curl3 Sets
3 Reps
@8-10
Day 3
1A
Squat (Barbell)3 Sets
3 Reps
@6-8
1B
Leg Press1 Set
3 Reps
@6-8
2A
Lunge (Dumbbell)3 Sets
3 Reps
@8-10
2B
Leg Curl3 Sets
3 Reps
@8-10
3A
Plank3 Sets
3 Reps
@1
3B
Calf Raise (Bodyweight)3 Sets
3 Reps
@10
Day 4
1A
Lateral Raise (Dumbbell)3 Sets
3 Reps
@8-10
1B
Shoulder Press (Machine)3 Sets
3 Reps
@8-10
2A
Rear Delt Fly (Dumbbell)3 Sets
3 Reps
@8-10
2B
Front Raise3 Sets
3 Reps
@8-10
3A
Abs Crunch (Machine)3 Sets
3 Reps
@8-10
3B
Hanging Leg Raise3 Sets
3 Reps
@10
Day 5
1
Cardio1 Set
30 mins
@2