Treino 2 josue
hipertrofia
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Smith Machine) | 1 | 10 reps | 40% |
| 1 | 6 reps | 80% | ||
| 2 | 10 reps | 100% | ||
| 2 | Lying Leg Curl | 1 | 10 reps | 40% |
| 3 | 10 reps | 100% | ||
| 3 | Leg Extension | 3 | 10 reps | 100% |
| 4 | Flexão de joelho em pé | 3 | 10 reps | 100% |
| 5 | Calf Raise (Machine) | 3 | 10 reps | 100% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Decline Crunch | 3 | 10 reps | — |
| 2 | Pull Apart (Cable) | 3 | 10 reps | 100% |
| 3 | Cable Crunch | 3 | 10 reps | 100% |
| 4 | Flexao de Punho na polia | 3 | 10 reps | 100% |
| 5 | Cardio | 1 | 30 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Press (Machine) | 1 | 10 reps | 40% |
| 3 | 10 reps | 100% | ||
| 2 | Seated Row (Cable) | 3 | 10 reps | 100% |
| 3 | Chest Fly (Machine) | 3 | 10 reps | 100% |
| 4 | Single Arm High Row (Cable) | 3 | 10 reps | 100% |
| 5 | Lying Side Lateral Raise | 2 | 10 reps | 100% |
| 6 | Hammer Curl (Cable) | 3 | 10 reps | 100% |
| 7 | Overhead Tricep Extension (Cable) | 3 | 10 reps | 100% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Curl | 1 | 10 reps | 40% |
| 3 | 10 reps | 100% | ||
| 2 | Leg Press (45 Degrees) | 1 | 10 reps | 60% |
| 2 | 10 reps | 100% | ||
| 3 | Romanian Deadlift (Barbell) | 3 | 10 reps | 100% |
| 4 | Bulgarian Split Squat (Dumbbell) | 2 | 10 reps | 100% |
| 5 | Calf Raise (Leg Press) | 3 | 10 reps | 100% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 12 reps | 50% |
| 3 | 10 reps | 100% | ||
| 2 | Lat Pulldown (Neutral Grip) | 1 | 12 reps | 40% |
| 3 | 10 reps | 100% | ||
| 3 | Cable Crossover | 3 | 10 reps | 100% |
| 4 | Seated Wide-Grip Row (Cable) | 3 | 10 reps | 100% |
| 5 | Lateral Raise (Cable) | 3 | 10 reps | 100% |
| 6 | Bayesian Curl | 3 | 10 reps | 100% |
| 7 | Seated Dip (Machine) | 3 | 10 reps | 100% |
Common questions
Yes, Treino 2 josue is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a full 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.
Treino 2 josue is structured around 5 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Treino 2 josue 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
