logo
BoostcampPNG

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
    Jun 18, 2025 08:42

Summary

Unleash your potential with the "Treino 2 Josue" program, a dynamic 1-week training plan designed for those ready to challenge their limits. With five training days focused on both upper and lower body workouts, you'll engage in a variety of exercises, including Smith machine squats, cable crunches, and chest presses, all tailored to maximize strength and muscle growth. This program is perfect for anyone looking to elevate their fitness game in a full gym setting. Get ready to push your boundaries and see real results!
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
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
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%