Versão 2.0
IntermediateConditioning8 weeks4x/week
chestshouldersarmslegsbackcardiocore
An 8-week program for a complete transformation: strength, endurance, and definition across 4 sessions a week.
Workout days
Treino A - Superior (Empurrar)
22 minchest · shoulders · arms
- Barbell Bench Press4x8-10
- Barbell Seated Overhead Press3x8-10
+2 exercises in the app
Treino B - Inferior
22 minlegs
- Dumbbell Goblet Squat4x10-12
- Barbell Romanian Deadlift3x10-12
+2 exercises in the app
Treino C - Superior (Puxar)
23 minback · arms
- Barbell Bent Over Row4x8-10
- Cable Lat Pulldown Full Range Of Motion3x10-12
+2 exercises in the app
Treino D - Condicionamento
17 minlegs · cardio · core
- Kettlebell Swing4x15-20
- Burpee3x10-15
+2 exercises in the app
Train with Versão 2.0
Track your progress, see every exercise demo, and train with the PulseUp community.
