Semana 1 Semana 2

LOWER
SETS REPS LOAD -
Agachamento Agachamento
D D
I Agachamento pausado I
A Quads 1 A
Posterior 1
1 1

UPPER
UPPER SETS REPS LOAD -
Bench Bench
D D
I Larssen press I
A Peito 1 A
Costas 1
2 2
Biceps + triceps

LOWER
LOWER SETS REPS LOAD -
Deadlift Deadlift
D D
I Deficit deadlift I
A Posterior 1 A
Quads 1
3 3

UPPER
UPPER SETS REPS LOAD -
Costas 1 OHP
D D
I Costas 2 I
A OMBRO 1 A
OMBRO 2
4 4
BICEPS
TRICEPS

Musculo Volume
Semana 2 Semana 3

SETS REPS LOAD - SETS REPS LOAD

Agachamento
D
I
A

SETS REPS LOAD - SETS REPS LOAD

Bench
D
I
A

SETS REPS LOAD - SETS REPS LOAD

Deadlift
D
I
A

SETS REPS LOAD - SETS REPS LOAD

OHP
D
I
A

4
 Semana 4

- SETS REPS LOAD -

Agachamento
D
I
A

- SETS REPS LOAD -

Bench
D
I
A

- SETS REPS LOAD -

Deadlift
D
I
A

- SETS REPS LOAD -

OHP
D
I
A