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  • Divisão de Treino

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    This training schedule outlines a powerlifting division's weekly workout plan. It includes full body workouts on Mondays focusing on quadriceps and lower back, Wednesdays targeting legs and back, and Fridays working on chest, shoulders, and arms. The remaining days are for recovery. Each workout lists the main lifts like squats, deadlifts, and benches along with accessory exercises to support muscle growth and strength training for powerlifting competitions.

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    This training schedule outlines a powerlifting division's weekly workout plan. It includes full body workouts on Mondays focusing on quadriceps and lower back, Wednesdays targeting legs and back, and Fridays working on chest, shoulders, and arms. The remaining days are for recovery. Each workout lists the main lifts like squats, deadlifts, and benches along with accessory exercises to support muscle growth and strength training for powerlifting competitions.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    4 views1 page

    Divisão de Treino

    Uploaded by

    ViTVicTorTV
    This training schedule outlines a powerlifting division's weekly workout plan. It includes full body workouts on Mondays focusing on quadriceps and lower back, Wednesdays targeting legs and back, and Fridays working on chest, shoulders, and arms. The remaining days are for recovery. Each workout lists the main lifts like squats, deadlifts, and benches along with accessory exercises to support muscle growth and strength training for powerlifting competitions.

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    © All Rights Reserved
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    of 1

    Divisão de Treino Powerlifting

    SEG TER QUA QUI SEX SÁB DOM


    S + B Quads OFF D Legs and Back S + B Chest and Shouders OFF D + B Arms OFF
    1x Squat 1x Deadlift 1x Squat Paused 1x Deadlift Paused
    2x Squat 2x Deadlift 2x Squat Paused 2x Deadlift Paused
    2x Hack Squat 2x Rdl 1x Bench 1x Bench
    2x Cadeira Extensora 2x Good Morning 2x Bench 2x Bench
    1x Bench 3x Push Ups 2x Supino Machine 2x Supino Fechado
    2x Bench 3x Remada Pendlay 2x Desenvolvimento 1x Tríceps Francês
    2x Elevação Lateral 2x Rosca Martelo

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