Força Iniciante 4semanas 3dias/semana
Dia de exemplo: Full Body A
50 minutos estimados
main
2 itens- goblet_squat · 3 séries
- dumbbell_bench_press · 3 séries
Estrutura do programa
Semana 1 · Learn the pattern
Dia 1: Full Body A 50m
Dia 3: Full Body B 45m
Dia 5: Full Body C 50m
Semana 2 · Add volume
Dia 1: Full Body A 55m
Dia 3: Full Body B 50m
Dia 5: Full Body C 55m
Semana 3 · Practice heavier sets
Dia 1: Full Body A 55m
Dia 3: Full Body B 50m
Dia 5: Full Body C 55m
Semana 4 · Deload and retest
Dia 1: Easy Full Body A 40m
Dia 3: Easy Full Body B 40m
Dia 5: Easy Full Body C 40m