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    Planotreino PDF

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    Eduardo Bernardes
    The document outlines a 4 day upper/lower body strength and hypertrophy split workout program. The upper strength day focuses on pushing exercises like bench press and overhead press. The lower strength day emphasizes quadriceps with exercises such as front squat and leg press. The upper hypertrophy day targets pulling muscles with pull ups and rows. The lower hypertrophy day works hamstrings and glutes through deadlifts, squats, and calf raises. Rep ranges and sets are provided for each exercise.

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    Planotreino PDF

    Uploaded by

    Eduardo Bernardes
    6 views1 page
    The document outlines a 4 day upper/lower body strength and hypertrophy split workout program. The upper strength day focuses on pushing exercises like bench press and overhead press. The lower strength day emphasizes quadriceps with exercises such as front squat and leg press. The upper hypertrophy day targets pulling muscles with pull ups and rows. The lower hypertrophy day works hamstrings and glutes through deadlifts, squats, and calf raises. Rep ranges and sets are provided for each exercise.

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    The document outlines a 4 day upper/lower body strength and hypertrophy split workout program. The upper strength day focuses on pushing exercises like bench press and overhead press. The lower strength day emphasizes quadriceps with exercises such as front squat and leg press. The upper hypertrophy day targets pulling muscles with pull ups and rows. The lower hypertrophy day works hamstrings and glutes through deadlifts, squats, and calf raises. Rep ranges and sets are provided for each exercise.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    6 views1 page

    Planotreino PDF

    Uploaded by

    Eduardo Bernardes
    The document outlines a 4 day upper/lower body strength and hypertrophy split workout program. The upper strength day focuses on pushing exercises like bench press and overhead press. The lower strength day emphasizes quadriceps with exercises such as front squat and leg press. The upper hypertrophy day targets pulling muscles with pull ups and rows. The lower hypertrophy day works hamstrings and glutes through deadlifts, squats, and calf raises. Rep ranges and sets are provided for each exercise.

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    © All Rights Reserved
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    of 1

    Upper (Strength) - Push Focus

    Bench press (barra deitado) 5x5

    OHP (barra por cima da cabeça) 4x6

    Barbell Row (remada) 4x6

    Lat Pulldown 3x8-10

    Barbell Curls (barra puxar) 3x8-10

    Triceps Pushdowns 3x8-10

    Lower (Strength) - Quads Focus

    Front Squat 5x5

    Leg Press 4x8

    Romanian deadlift 4x6

    Quad isolation 3x8-10

    Standing calf raise 4x10

    Upper (Hypertrophy) – Pull Focus

    Pull ups 4x8

    Barbell row 4x10

    Bench Press 3x12

    Chest fly 3x12-15

    Lateral Raises 4x12-15

    DB Curls 3x12-15

    Triceps Pushdowns 3x12-15

    Lower (Hypertrophy) – Hamstring/Glute Focus

    Deadlifts 3x6

    Squats 3x10

    Lying Leg Curls 4x10-12

    Leg Extensions 4x12-15

    Seated calf raise 4x10

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