Hipertrofia 5x na Semana
IntermediateMuscle Gain4 weeks5x/week
chestarmsbacklegsshoulderscore
A 4-week program for muscle gain, split across 5 training days per week (by muscle group): Chest/Triceps, Back/Biceps, Legs (quads), Shoulders/Abs, and Legs (posterior chain/glutes). Moderate-to-high volume focused on hypertrophy with progressive overload.
Workout days
Treino A - Peito e Tríceps
41 minchest · arms
- Barbell Bench Press4x6-8
- Cable Incline Bench Press3x10-12
- Dumbbell Incline Fly3x10-12
+3 exercises in the app
Treino B - Costas e Bíceps
40 minback · arms
- Barbell Bent Over Row4x6-8
- Cable Lat Pulldown Full Range Of Motion3x10-12
- Pull Up3x8-12
+3 exercises in the app
Treino C - Pernas (Quadríceps)
36 minlegs
- Barbell Bench Front Squat4x6-8
- Dumbbell Goblet Squat3x10-12
- Lever Alternate Leg Press3x10-12
+2 exercises in the app
Treino D - Ombros e Abdômen
30 minshoulders · core
- Barbell Seated Overhead Press4x6-8
- Dumbbell Arnold Press3x10-12
- Dumbbell Lateral Raise3x12-15
+2 exercises in the app
Treino E - Pernas (Posterior e Glúteos)
31 minlegs · core
- Barbell Romanian Deadlift4x8-10
- Lever Lying Leg Curl3x10-12
- Low Glute Bridge On Floor3x12-15
+2 exercises in the app
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