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  • Hipertrofia Power

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    Diego Tokunaga Kochenborger
    3 views9 pages
    The document contains details of a 4-week hypertrophy training program, including exercises, sets, repetitions, loads and volumes for each workout. The total training volumes for each week are: 53,287 kg, 52,794.5 kg, 49,852 kg, and 47,536 kg.

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    HIPERTROFIA POWER

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    The document contains details of a 4-week hypertrophy training program, including exercises, sets, repetitions, loads and volumes for each workout. The total training volumes for each week are: 53,287 kg, 52,794.5 kg, 49,852 kg, and 47,536 kg.

    Copyright:

    © All Rights Reserved
    Download as ODS, PDF, TXT or read online from Scribd
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    3 views9 pages

    Hipertrofia Power

    Uploaded by

    Diego Tokunaga Kochenborger
    The document contains details of a 4-week hypertrophy training program, including exercises, sets, repetitions, loads and volumes for each workout. The total training volumes for each week are: 53,287 kg, 52,794.5 kg, 49,852 kg, and 47,536 kg.

    Copyright:

    © All Rights Reserved
    Download as ODS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 9

    CARAGA 1RM

    CARGAS 1 RM
    AGACHAMENTO 240
    SUPINO 140
    TERRA SUMÔ 250

    Página 1
    HIPERTROFIA SEMANA 1

    DIA 1 HIPERTROFIA
    EXERCÍCIO SET REP REP.TOTAL CARGA TEP VOLUME
    AGACHAMENTO 65% 3 10 30 156 4680
    SUPINO 65% 4 10 40 91 3640
    BARRA FIXA 3 10 30 103 3090
    DESENVOLVIMENTO 3 8 24 60 1440
    ABS 3 12 36 0
    VOLUME TOTAL DO DIA
    12850

    DIA 2 SET REP REP.TOTAL CARGA TEP VOLUME


    TERRA SUMO 65% 3 10 30 162.5 4875
    WIDE GRIP DEAD 3 8 24 120 2880
    GOOD MORNING 3 8 24 110 2640
    3 8 24 0
    3 10 30 0
    REV.HYPER 3 10 30 60 1800
    VOLUME TOTAL DO DIA
    12195
    DIA 3 SET REP REP.TOTAL CARGA TEP VOLUME
    AGACHAMENTO 67,5% 3 8 24 162 3888
    SUPINO 67,5% 4 8 32 94.5 3024
    FRONT SQUAT 3 8 24 110 2640
    SUP. HALT/ CRUX 3 10 30 40 1200
    REMADA 3 8 24 100 2400 VOLUME TOTAL DO DIA
    13152
    DIA 4 SET REP REP.TOTAL CARGA TEP VOLUME
    TERRA SUMO 67,5 3 8 24 168.75 4050
    CONV. DEAD 3 8 24 140 3360
    BOX SQUAT 3 8 24 150 3600
    REV.HYPER 3 10 30 60 1800
    3 10 30 0
    JM PRESS 3 10 30 44 1320
    BICEPS CURLS 3 10 30 32 960 VOLUME TOTAL DO DIA
    15090

    Página 2
    HIPERTROFIA SEMANA 1

    VOLUME TOTAL
    53287

    Página 3
    HIPERTROFIA SEMANA 2

    DIA 1 HIPERTROFIA
    EXERCÍCIO SET REP REP.TOTAL CARGA TEP VOLUME
    AGACHAMENTO 70% 4 6 24 168 4032
    SUPINO 70% 5 6 30 98 2940
    BARRA FIXA 3 10 30 106 3180
    DESENVOLVIMENTO 3 8 24 62 1488
    ABS 3 12 36 0
    VOLUME TOTAL DO DIA
    11640

    DIA 2 SET REP REP.TOTAL CARGA TEP VOLUME


    TERRA SUMO 70% 4 6 24 175 4200
    WIDE GRIP DEAD 3 8 24 140 3360
    GOOD MORNING 3 8 24 116 2784
    3 8 24 0
    3 10 30 0
    REV.HYPER 3 15 45 60 2700
    VOLUME TOTAL DO DIA
    13044
    DIA 3 SET REP REP.TOTAL CARGA TEP VOLUME
    AGACHAMENTO 72,5% 4 5 20 174 3480
    SUPINO 72,5% 5 5 25 101.5 2537.5
    FRONT SQUAT 3 8 24 120 2880
    SUP. HALT/ CRUX 3 15 45 40 1800
    REMADA 3 8 24 104 2496 VOLUME TOTAL DO DIA
    13193.5
    DIA 4 SET REP REP.TOTAL CARGA TEP VOLUME
    TERRA SUMO 72,5 4 5 20 181.25 3625
    CONV. DEAD 3 6 18 160 2880
    BOX SQUAT 3 8 24 154 3696
    REV.HYPER 3 15 45 60 2700
    3 10 30 0
    JM PRESS 3 8 24 50 1200
    BICEPS CURLS 3 8 24 34 816 VOLUME TOTAL DO DIA
    14917

    Página 4
    HIPERTROFIA SEMANA 2

    VOLUME TOTAL
    52794.5

    Página 5
    HIPERTROFIA SEMANA 3

    DIA 1 HIPERTROFIA
    EXERCÍCIO SET REP REP.TOTAL CARGA TEP VOLUME
    AGACHAMENTO 75% 4 4 16 180 2880
    SUPINO 75% 5 4 20 105 2100
    BARRA FIXA 4 8 32 106 3392
    DESENVOLVIMENTO 3 10 30 60 1800
    ABS 3 12 36 0
    VOLUME TOTAL DO DIA
    10172

    DIA 2 SET REP REP.TOTAL CARGA TEP VOLUME


    TERRA SUMO 75% 4 4 16 187.5 3000
    WIDE GRIP DEAD 3 8 24 144 3456
    GOOD MORNING 3 10 30 116 3480
    3 8 24 0
    3 10 30 0
    REV.HYPER 4 15 60 60 3600
    VOLUME TOTAL DO DIA
    13536
    DIA 3 SET REP REP.TOTAL CARGA TEP VOLUME
    AGACHAMENTO 80% 3 5 15 192 2880
    SUPINO 80% 4 5 20 112 2240
    FRONT SQUAT 3 8 24 120 2880
    SUP. HALT/ CRUX 3 15 45 40 1800
    REMADA 3 8 24 106 2544 VOLUME TOTAL DO DIA
    12344
    DIA 4 SET REP REP.TOTAL CARGA TEP VOLUME
    TERRA SUMO 80% 3 5 15 200 3000
    CONV. DEAD 3 6 18 160 2880
    BOX SQUAT 3 8 24 150 3600
    REV.HYPER 3 10 30 60 1800
    3 10 30 0
    JM PRESS 3 10 30 50 1500
    BICEPS CURLS 3 10 30 34 1020 VOLUME TOTAL DO DIA
    13800

    Página 6
    HIPERTROFIA SEMANA 3

    VOLUME TOTAL
    49852

    Página 7
    HIPERTROFIA SEMANA 4

    DIA 1 HIPERTROFIA
    EXERCÍCIO SET REP REP.TOTAL CARGA TEP VOLUME
    AGACHAMENTO 80% 3 4 12 192 2304
    SUPINO 80% 4 4 16 112 1792
    BARRA FIXA 3 8 24 106 2544
    DESENVOLVIMENTO 3 8 24 64 1536
    ABS 3 12 36 0
    VOLUME TOTAL DO DIA
    8176

    DIA 2 SET REP REP.TOTAL CARGA TEP VOLUME


    TERRA SUMO 80% 3 4 12 200 2400
    WIDE GRIP DEAD 3 8 24 146 3504
    GOOD MORNING 3 8 24 120 2880
    3 8 24 0
    3 10 30 0
    REV.HYPER 3 10 30 60 1800
    VOLUME TOTAL DO DIA
    10584
    DIA 3 SET REP REP.TOTAL CARGA TEP VOLUME
    AGACHAMENTO 80% 8 2 16 192 3072
    SUPINO 80% 8 2 16 112 1792
    FRONT SQUAT 3 8 24 124 2976
    SUP. HALT/ CRUX 4 15 60 40 2400
    REMADA 3 8 24 108 2592 VOLUME TOTAL DO DIA
    12832
    DIA 4 SET REP REP.TOTAL CARGA TEP VOLUME
    TERRA SUMO 80% 8 2 16 200 3200
    CONV. DEAD 3 8 24 174 4176
    BOX SQUAT 3 8 24 156 3744
    REV.HYPER 3 10 30 60 1800
    3 10 30 0
    JM PRESS 3 12 36 50 1800
    BICEPS CURLS 3 12 36 34 1224 VOLUME TOTAL DO DIA
    15944

    Página 8
    HIPERTROFIA SEMANA 4

    VOLUME TOTAL
    47536

    Página 9

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