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Treino 2 josue

by Gabriel Paulo
1 athletes joined

Program Description

treino de hipertrofia

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    70 minutes
  • Created
    Apr 13, 2025 08:50
  • Last Edited
    Apr 17, 2025 02:03
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
12 reps
10 reps
50%
100%
2
Lat Pulldown (Neutral Grip)
1
3
12 reps
10 reps
40%
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%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
2
10 reps
6 reps
10 reps
40%
80%
100%
2
Lying Leg Curl
1
3
10 reps
10 reps
40%
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%
Day 3
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
10 reps
10 reps
40%
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%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3
10 reps
10 reps
40%
100%
2
Leg Press (45 Degrees)
1
2
10 reps
10 reps
60%
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%
Week 1
1 / 1 Weeks
Day 2
1
Squat (Smith Machine)
1 Set
1 Set
2 Sets
10 Reps
6 Reps
10 Reps
40%
80%
100%
2
Lying Leg Curl
1 Set
3 Sets
10 Reps
10 Reps
40%
100%
3
Leg Extension
3 Sets
10 Reps
100%
4
Flexão de joelho em pé
3 Sets
10 Reps
100%
5
Calf Raise (Machine)
3 Sets
10 Reps
100%
Day 3
1
Decline Crunch
3 Sets
10 Reps
-
2
Pull Apart (Cable)
3 Sets
10 Reps
100%
3
Cable Crunch
3 Sets
10 Reps
100%
4
Flexao de Punho na polia
3 Sets
10 Reps
100%
5
Cardio
1 Set
30 mins
-
Day 4
1
Chest Press (Machine)
1 Set
3 Sets
10 Reps
10 Reps
40%
100%
2
Seated Row (Cable)
3 Sets
10 Reps
100%
3
Chest Fly (Machine)
3 Sets
10 Reps
100%
4
Single Arm High Row (Cable)
3 Sets
10 Reps
100%
5
Lying Side Lateral Raise
2 Sets
10 Reps
100%
6
Hammer Curl (Cable)
3 Sets
10 Reps
100%
7
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
100%
Day 5
1
Leg Curl
1 Set
3 Sets
10 Reps
10 Reps
40%
100%
2
Leg Press (45 Degrees)
1 Set
2 Sets
10 Reps
10 Reps
60%
100%
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
100%
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
100%
5
Calf Raise (Leg Press)
3 Sets
10 Reps
100%
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
3 Sets
12 Reps
10 Reps
50%
100%
2
Lat Pulldown (Neutral Grip)
1 Set
3 Sets
12 Reps
10 Reps
40%
100%
3
Cable Crossover
3 Sets
10 Reps
100%
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
100%
5
Lateral Raise (Cable)
3 Sets
10 Reps
100%
6
Bayesian Curl
3 Sets
10 Reps
100%
7
Seated Dip (Machine)
3 Sets
10 Reps
100%