Hipertrofia Intermediário 6semanas 4dias/semana
Dia de exemplo: Upper Strength Density
44 minutos estimados
Upper primer
2 itens- dynamic_warmup_upper · 1 séries
- face_pull · 2 séries
Press and row
3 itens- barbell_bench_press
- barbell_row · 3 séries
- rest
Classic upper superset
2 itens- group
- group
Open the rib cage
1 entrada- thoracic_rotation · 1 séries
Estrutura do programa
Semana 1 · Base Density 1
Dia 1: Upper Strength Density 44m
Dia 2: Lower Quad + Core 43m
Dia 4: Upper Pump + Arms 42m
Dia 6: Lower Posterior + Conditioning 43m
Semana 2 · Base Density 2
Dia 1: Upper Strength Density 45m
Dia 2: Lower Quad + Core 44m
Dia 4: Upper Pump + Arms 43m
Dia 6: Lower Posterior + Conditioning 44m
Semana 3 · Build and Intensify 1
Dia 1: Upper Strength Density 45m
Dia 2: Lower Quad + Core 45m
Dia 4: Upper Pump + Arms 44m
Dia 6: Lower Posterior + Conditioning 45m
Semana 4 · Build and Intensify 2
Dia 1: Upper Strength Density 45m
Dia 2: Lower Quad + Core 45m
Dia 4: Upper Pump + Arms 44m
Dia 6: Lower Posterior + Conditioning 45m
Semana 5 · Build and Intensify 3
Dia 1: Upper Strength Density 45m
Dia 2: Lower Quad + Core 45m
Dia 4: Upper Pump + Arms 45m
Dia 6: Lower Posterior + Conditioning 45m
Semana 6 · Deload and Resensitize
Dia 1: Upper Deload 36m
Dia 2: Lower Deload 36m
Dia 4: Upper Pump Deload 35m
Dia 6: Posterior Deload + Easy Conditioning 36m