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Treino do Josu

by Gabriel Paulo
3 athletes joined

Program Description

Hipertrofia

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Jan 26, 2025 10:56
  • Last Edited
    Feb 07, 2025 02:56
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
12 reps
6 reps
10 reps
50%
80%
100%
2
Romanian Deadlift (Barbell)
1
2
6 reps
10 reps
80%
100%
3
Hip Thrust (Machine)
3
10 reps
100%
4
Hip Adductor (Machine)
2
10 reps
100%
5
Single Leg Press
2
10 reps
100%
6
Calf Raise (Leg Press)
3
10 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
2
12 reps
6 reps
10 reps
50%
80%
100%
2
Chest Supported Row (Machine)
1
2
6 reps
10 reps
80%
100%
3
Chest Fly (Machine)
3
10 reps
100%
4
Lat Pulldown (Neutral Grip)
3
10 reps
100%
5
Lateral Raise (Cable)
3
10 reps
100%
6
Bayesian Curl
3
10 reps
100%
7
French Press
3
10 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
2
12 reps
10 reps
1%
100%
2
Leg Curl
1
2
6 reps
10 reps
80%
100%
3
Belt Squat
3
10 reps
100%
4
Flexão de joelho em pé
3
10 reps
100%
5
Leg Extension
3
10 reps
100%
6
Standing Calf Raise
3
10 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
3
12 reps
6 reps
10 reps
50%
80%
100%
2
Chest Press (Machine)
1
3
6 reps
10 reps
80%
100%
3
High Row
2
10 reps
100%
4
Cable Crossover
2
10 reps
100%
5
Shoulder Press (Machine)
3
10 reps
100%
6
Hammer Curl (Cable)
3
10 reps
100%
7
Seated Dip (Machine)
3
10 reps
100%
Week 1
1 / 1 Weeks
Day 1
1
Hack Squat
1 Set
1 Set
2 Sets
12 Reps
6 Reps
10 Reps
50%
80%
100%
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
6 Reps
10 Reps
80%
100%
3
Hip Thrust (Machine)
3 Sets
10 Reps
100%
4
Hip Adductor (Machine)
2 Sets
10 Reps
100%
5
Single Leg Press
2 Sets
10 Reps
100%
6
Calf Raise (Leg Press)
3 Sets
10 Reps
100%
Day 2
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
2 Sets
12 Reps
6 Reps
10 Reps
50%
80%
100%
2
Chest Supported Row (Machine)
1 Set
2 Sets
6 Reps
10 Reps
80%
100%
3
Chest Fly (Machine)
3 Sets
10 Reps
100%
4
Lat Pulldown (Neutral Grip)
3 Sets
10 Reps
100%
5
Lateral Raise (Cable)
3 Sets
10 Reps
100%
6
Bayesian Curl
3 Sets
10 Reps
100%
7
French Press
3 Sets
10 Reps
100%
Day 3
1
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
1%
100%
2
Leg Curl
1 Set
2 Sets
6 Reps
10 Reps
80%
100%
3
Belt Squat
3 Sets
10 Reps
100%
4
Flexão de joelho em pé
3 Sets
10 Reps
100%
5
Leg Extension
3 Sets
10 Reps
100%
6
Standing Calf Raise
3 Sets
10 Reps
100%
Day 4
1
Barbell Row
1 Set
1 Set
3 Sets
12 Reps
6 Reps
10 Reps
50%
80%
100%
2
Chest Press (Machine)
1 Set
3 Sets
6 Reps
10 Reps
80%
100%
3
High Row
2 Sets
10 Reps
100%
4
Cable Crossover
2 Sets
10 Reps
100%
5
Shoulder Press (Machine)
3 Sets
10 Reps
100%
6
Hammer Curl (Cable)
3 Sets
10 Reps
100%
7
Seated Dip (Machine)
3 Sets
10 Reps
100%