Desafio 90 Dias
IntermediateMuscle Gain12 weeks5x/week
chestarmsbacklegsshoulderscorecardio
A 12-week program for a complete transformation: an ABCDE split, the most complete challenge in the catalog.
Workout days
Treino A - Peito e Tríceps
19 minchest · arms
- Barbell Bench Press4x6-8
- Barbell Incline Bench Press3x8-10
+1 exercises in the app
Treino B - Costas e Bíceps
19 minback · arms
- Barbell Bent Over Row4x6-8
- Pull Up3x8-12
+1 exercises in the app
Treino C - Pernas (Quadríceps)
17 minlegs
- Dumbbell Goblet Squat4x8-10
- Split Squats3x12-15
+1 exercises in the app
Treino D - Ombros e Abdômen
16 minshoulders · core
- Barbell Seated Overhead Press4x7-9
- Air Bike3x20-25
+1 exercises in the app
Treino E - Pernas (Posterior e Glúteos)
16 minlegs · cardio
- Weighted Stretch Lunge4x10-12
- Low Glute Bridge On Floor3x15-20
+1 exercises in the app
Train with Desafio 90 Dias
Track your progress, see every exercise demo, and train with the PulseUp community.
