Frango rápido

by João Paulo Barbosa Mororó

3.0

(1 rating)

Program Description

Treino rápido para ganho de massa e perca de gordura

Program Overview

Level
Intermediate, Advanced
Goal
Powerlifting, Athletics, Muscle & Sculpting, Bodyweight Fitness, Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
50 minutes
Created
Oct 08, 2024 06:03
Last Edited
Oct 08, 2024 11:50

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

Bench Press (Barbell)

3 reps

RPE 8-10

Incline Bench Press (Dumbbell)

3 reps

RPE 8-10

Tricep Pushdown (Cable)

3 reps

RPE 8-10

Cable Crossover

3 reps

RPE 8-10

Bench Press (Close Grip)

3 reps

RPE 8-10

Dip (Bodyweight)

3 reps

RPE 8-10

Day 1

Bench Press (Barbell)

3 reps

RPE 8-10

Incline Bench Press (Dumbbell)

3 reps

RPE 8-10

Tricep Pushdown (Cable)

3 reps

RPE 8-10

Cable Crossover

3 reps

RPE 8-10

Bench Press (Close Grip)

3 reps

RPE 8-10

Dip (Bodyweight)

3 reps

RPE 8-10

Day 1

Bench Press (Barbell)

3 reps

RPE 8-10

Incline Bench Press (Dumbbell)

3 reps

RPE 8-10

Tricep Pushdown (Cable)

3 reps

RPE 8-10

Cable Crossover

3 reps

RPE 8-10

Bench Press (Close Grip)

3 reps

RPE 8-10

Dip (Bodyweight)

3 reps

RPE 8-10

Day 1

Bench Press (Barbell)

3 reps

RPE 8-10

Incline Bench Press (Dumbbell)

3 reps

RPE 8-10

Tricep Pushdown (Cable)

3 reps

RPE 8-10

Cable Crossover

3 reps

RPE 8-10

Bench Press (Close Grip)

3 reps

RPE 8-10

Dip (Bodyweight)

3 reps

RPE 8-10

Day 1

Bench Press (Barbell)

3 reps

RPE 8-10

Incline Bench Press (Dumbbell)

3 reps

RPE 8-10

Tricep Pushdown (Cable)

3 reps

RPE 8-10

Cable Crossover

3 reps

RPE 8-10

Bench Press (Close Grip)

3 reps

RPE 8-10

Dip (Bodyweight)

3 reps

RPE 8-10

Day 1

Bench Press (Barbell)

3 reps

RPE 8-10

Incline Bench Press (Dumbbell)

3 reps

RPE 8-10

Tricep Pushdown (Cable)

3 reps

RPE 8-10

Cable Crossover

3 reps

RPE 8-10

Bench Press (Close Grip)

3 reps

RPE 8-10

Dip (Bodyweight)

3 reps

RPE 8-10

Day 1

Bench Press (Barbell)

3 reps

RPE 8-10

Incline Bench Press (Dumbbell)

3 reps

RPE 8-10

Tricep Pushdown (Cable)

3 reps

RPE 8-10

Cable Crossover

3 reps

RPE 8-10

Bench Press (Close Grip)

3 reps

RPE 8-10

Dip (Bodyweight)

3 reps

RPE 8-10

Day 1

Bench Press (Barbell)

3 reps

RPE 8-10

Incline Bench Press (Dumbbell)

3 reps

RPE 8-10

Tricep Pushdown (Cable)

3 reps

RPE 8-10

Cable Crossover

3 reps

RPE 8-10

Bench Press (Close Grip)

3 reps

RPE 8-10

Dip (Bodyweight)

3 reps

RPE 8-10

Day 2

Lat Pulldown

3 reps

RPE 8-10

Bent Over Row (Barbell)

3 reps

RPE 8-10

Bicep Curl (Barbell)

3 reps

RPE 8-10

Dumbbell Row

3 reps

RPE 8-10

Hammer Curl

3 reps

RPE 8-10

Alternating Dumbbell Curl

3 reps

RPE 8-10

Day 2

Lat Pulldown

3 reps

RPE 8-10

Bent Over Row (Barbell)

3 reps

RPE 8-10

Bicep Curl (Barbell)

3 reps

RPE 8-10

Dumbbell Row

3 reps

RPE 8-10

Hammer Curl

3 reps

RPE 8-10

Alternating Dumbbell Curl

3 reps

RPE 8-10

Day 2

Lat Pulldown

3 reps

RPE 8-10

Bent Over Row (Barbell)

3 reps

RPE 8-10

Bicep Curl (Barbell)

3 reps

RPE 8-10

Dumbbell Row

3 reps

RPE 8-10

Hammer Curl

3 reps

RPE 8-10

Alternating Dumbbell Curl

3 reps

RPE 8-10

Day 2

Lat Pulldown

3 reps

RPE 8-10

Bent Over Row (Barbell)

3 reps

RPE 8-10

Bicep Curl (Barbell)

3 reps

RPE 8-10

Dumbbell Row

3 reps

RPE 8-10

Hammer Curl

3 reps

RPE 8-10

Alternating Dumbbell Curl

3 reps

RPE 8-10

Day 2

Lat Pulldown

3 reps

RPE 8-10

Bent Over Row (Barbell)

3 reps

RPE 8-10

Bicep Curl (Barbell)

3 reps

RPE 8-10

Dumbbell Row

3 reps

RPE 8-10

Hammer Curl

3 reps

RPE 8-10

Alternating Dumbbell Curl

3 reps

RPE 8-10

Day 2

Lat Pulldown

3 reps

RPE 8-10

Bent Over Row (Barbell)

3 reps

RPE 8-10

Bicep Curl (Barbell)

3 reps

RPE 8-10

Dumbbell Row

3 reps

RPE 8-10

Hammer Curl

3 reps

RPE 8-10

Alternating Dumbbell Curl

3 reps

RPE 8-10

Day 2

Lat Pulldown

3 reps

RPE 8-10

Bent Over Row (Barbell)

3 reps

RPE 8-10

Bicep Curl (Barbell)

3 reps

RPE 8-10

Dumbbell Row

3 reps

RPE 8-10

Hammer Curl

3 reps

RPE 8-10

Alternating Dumbbell Curl

3 reps

RPE 8-10

Day 2

Lat Pulldown

3 reps

RPE 8-10

Bent Over Row (Barbell)

3 reps

RPE 8-10

Bicep Curl (Barbell)

3 reps

RPE 8-10

Dumbbell Row

3 reps

RPE 8-10

Hammer Curl

3 reps

RPE 8-10

Alternating Dumbbell Curl

3 reps

RPE 8-10

Day 3

Squat (Barbell)

3 reps

RPE 6-8

Leg Press

3 reps

RPE 6-8

Lunge (Dumbbell)

3 reps

RPE 8-10

Leg Curl

3 reps

RPE 8-10

Plank

3 reps

RPE 1

Calf Raise (Bodyweight)

3 reps

RPE 10

Day 3

Squat (Barbell)

3 reps

RPE 6-8

Leg Press

3 reps

RPE 6-8

Lunge (Dumbbell)

3 reps

RPE 8-10

Leg Curl

3 reps

RPE 8-10

Plank

3 reps

RPE 1

Calf Raise (Bodyweight)

3 reps

RPE 10

Day 3

Squat (Barbell)

3 reps

RPE 6-8

Leg Press

3 reps

RPE 6-8

Lunge (Dumbbell)

3 reps

RPE 8-10

Leg Curl

3 reps

RPE 8-10

Plank

3 reps

RPE 1

Calf Raise (Bodyweight)

3 reps

RPE 10

Day 3

Squat (Barbell)

3 reps

RPE 6-8

Leg Press

3 reps

RPE 6-8

Lunge (Dumbbell)

3 reps

RPE 8-10

Leg Curl

3 reps

RPE 8-10

Plank

3 reps

RPE 1

Calf Raise (Bodyweight)

3 reps

RPE 10

Day 3

Squat (Barbell)

3 reps

RPE 6-8

Leg Press

3 reps

RPE 6-8

Lunge (Dumbbell)

3 reps

RPE 8-10

Leg Curl

3 reps

RPE 8-10

Plank

3 reps

RPE 1

Calf Raise (Bodyweight)

3 reps

RPE 10

Day 3

Squat (Barbell)

3 reps

RPE 6-8

Leg Press

3 reps

RPE 6-8

Lunge (Dumbbell)

3 reps

RPE 8-10

Leg Curl

3 reps

RPE 8-10

Plank

3 reps

RPE 1

Calf Raise (Bodyweight)

3 reps

RPE 10

Day 3

Squat (Barbell)

3 reps

RPE 6-8

Leg Press

3 reps

RPE 6-8

Lunge (Dumbbell)

3 reps

RPE 8-10

Leg Curl

3 reps

RPE 8-10

Plank

3 reps

RPE 1

Calf Raise (Bodyweight)

3 reps

RPE 10

Day 3

Squat (Barbell)

3 reps

RPE 6-8

Leg Press

3 reps

RPE 6-8

Lunge (Dumbbell)

3 reps

RPE 8-10

Leg Curl

3 reps

RPE 8-10

Plank

3 reps

RPE 1

Calf Raise (Bodyweight)

3 reps

RPE 10

Day 4

Lateral Raise (Dumbbell)

3 reps

RPE 8-10

Shoulder Press (Machine)

3 reps

RPE 8-10

Rear Delt Fly (Dumbbell)

3 reps

RPE 8-10

Front Raise

3 reps

RPE 8-10

Abs Crunch (Machine)

3 reps

RPE 8-10

Hanging Leg Raise

3 reps

RPE 10

Day 4

Lateral Raise (Dumbbell)

3 reps

RPE 8-10

Shoulder Press (Machine)

3 reps

RPE 8-10

Rear Delt Fly (Dumbbell)

3 reps

RPE 8-10

Front Raise

3 reps

RPE 8-10

Abs Crunch (Machine)

3 reps

RPE 8-10

Hanging Leg Raise

3 reps

RPE 10

Day 4

Lateral Raise (Dumbbell)

3 reps

RPE 8-10

Shoulder Press (Machine)

3 reps

RPE 8-10

Rear Delt Fly (Dumbbell)

3 reps

RPE 8-10

Front Raise

3 reps

RPE 8-10

Abs Crunch (Machine)

3 reps

RPE 8-10

Hanging Leg Raise

3 reps

RPE 10

Day 4

Lateral Raise (Dumbbell)

3 reps

RPE 8-10

Shoulder Press (Machine)

3 reps

RPE 8-10

Rear Delt Fly (Dumbbell)

3 reps

RPE 8-10

Front Raise

3 reps

RPE 8-10

Abs Crunch (Machine)

3 reps

RPE 8-10

Hanging Leg Raise

3 reps

RPE 10

Day 4

Lateral Raise (Dumbbell)

3 reps

RPE 8-10

Shoulder Press (Machine)

3 reps

RPE 8-10

Rear Delt Fly (Dumbbell)

3 reps

RPE 8-10

Front Raise

3 reps

RPE 8-10

Abs Crunch (Machine)

3 reps

RPE 8-10

Hanging Leg Raise

3 reps

RPE 10

Day 4

Lateral Raise (Dumbbell)

3 reps

RPE 8-10

Shoulder Press (Machine)

3 reps

RPE 8-10

Rear Delt Fly (Dumbbell)

3 reps

RPE 8-10

Front Raise

3 reps

RPE 8-10

Abs Crunch (Machine)

3 reps

RPE 8-10

Hanging Leg Raise

3 reps

RPE 10

Day 4

Lateral Raise (Dumbbell)

3 reps

RPE 8-10

Shoulder Press (Machine)

3 reps

RPE 8-10

Rear Delt Fly (Dumbbell)

3 reps

RPE 8-10

Front Raise

3 reps

RPE 8-10

Abs Crunch (Machine)

3 reps

RPE 8-10

Hanging Leg Raise

3 reps

RPE 10

Day 4

Lateral Raise (Dumbbell)

3 reps

RPE 8-10

Shoulder Press (Machine)

3 reps

RPE 8-10

Rear Delt Fly (Dumbbell)

3 reps

RPE 8-10

Front Raise

3 reps

RPE 8-10

Abs Crunch (Machine)

3 reps

RPE 8-10

Hanging Leg Raise

3 reps

RPE 10

Day 5

Cardio

30 mins

RPE 2

Day 5

Cardio

30 mins

RPE 2

Day 5

Cardio

30 mins

RPE 2

Day 5

Cardio

30 mins

RPE 2

Day 5

Cardio

30 mins

RPE 2

Day 5

Cardio

30 mins

RPE 2

Day 5

Cardio

30 mins

RPE 2

Day 5

Cardio

30 mins

RPE 2

Day 1

Bench Press (Barbell)

3 Sets

3 Reps

@8-10

Incline Bench Press (Dumbbell)

3 Sets

3 Reps

@8-10

Tricep Pushdown (Cable)

3 Sets

3 Reps

@8-10

Cable Crossover

3 Sets

3 Reps

@8-10

Bench Press (Close Grip)

3 Sets

3 Reps

@8-10

Dip (Bodyweight)

3 Sets

3 Reps

@8-10

Day 2

Lat Pulldown

3 Sets

3 Reps

@8-10

Bent Over Row (Barbell)

3 Sets

3 Reps

@8-10

Bicep Curl (Barbell)

3 Sets

3 Reps

@8-10

Dumbbell Row

3 Sets

3 Reps

@8-10

Hammer Curl

3 Sets

3 Reps

@8-10

Alternating Dumbbell Curl

3 Sets

3 Reps

@8-10

Day 3

Squat (Barbell)

3 Sets

3 Reps

@6-8

Leg Press

1 Set

3 Reps

@6-8

Lunge (Dumbbell)

3 Sets

3 Reps

@8-10

Leg Curl

3 Sets

3 Reps

@8-10

Plank

3 Sets

3 Reps

Calf Raise (Bodyweight)

3 Sets

3 Reps

@10

Day 4

Lateral Raise (Dumbbell)

3 Sets

3 Reps

@8-10

Shoulder Press (Machine)

3 Sets

3 Reps

@8-10

Rear Delt Fly (Dumbbell)

3 Sets

3 Reps

@8-10

Front Raise

3 Sets

3 Reps

@8-10

Abs Crunch (Machine)

3 Sets

3 Reps

@8-10

Hanging Leg Raise

3 Sets

3 Reps

@10

Day 5

Cardio

1 Set

30 mins