TREINO DE PERIODIZAO - POWERLIFITING

AGACHAMENTO Sries REPS

150

1RM:
Semana
Semana
Semana
Semana
Semana
Semana
Semana
Semana
Semana
Semana
Semana
Semana
Semana
Semana
Semana
Semana

1 (65%)
2 (65%)
3 (65%)
4 (65%)
5 (75%)
6 (75%)
7 (75%)
8 (75%)
9 (80%)
10 (80%)
11 (80%)
12 (80%)
13 (90%)
14 (90%)
15 (95%)
16 (80%)

97.5
97.5
97.5
97.5
112.5
112.5
112.5
112.5
120
120
120
120
135
135
142.5
120

10
10
10
10
8
8
8
8
6
6
6
6
6
6
6
4

6
6
6
6
4
4
4
4
4
4
4
4
2
2
1
4

SUPINO
Sries REPS
140

1RM:
Semana
Semana
Semana
Semana
Semana
Semana
Semana
Semana
Semana
Semana
Semana
Semana
Semana
Semana
Semana
Semana

1 (65%)
2 (65%)
3 (65%)
4 (65%)
5 (75%)
6 (75%)
7 (75%)
8 (75%)
9 (80%)
10 (80%)
11 (80%)
12 (80%)
13 (90%)
14 (90%)
15 (95%)
16 (80%)

OBS: TODOS OS EXERCCIOS NO MESMO DIA

Aumento de 33% no exerccio agachamento
Aumento mdio de 30% no exerccio supino.
Aumento de 76,9% no exerccio levantamento terra.
3 vezes por SEMANA

91
91
91
91
105
105
105
105
112
112
112
112
126
126
133
112

10
10
10
10
8
8
8
8
6
6
6
6
6
6
6
4

1RM:
6
6
6
6
4
4
4
4
4
4
4
4
2
2
1
4

Semana
Semana
Semana
Semana
Semana
Semana
Semana
Semana
Semana
Semana
Semana
Semana
Semana
Semana
Semana
Semana

1 (65%)
2 (65%)
3 (65%)
4 (65%)
5 (75%)
6 (75%)
7 (75%)
8 (75%)
9 (80%)
10 (80%)
11 (80%)
12 (80%)
13 (90%)
14 (90%)
15 (95%)
16 (80%)

TERRA

Sries REPS
180
117
117
117
117
135
135
135
135
144
144
144
144
162
162
171
144

10
10
10
10
8
8
8
8
6
6
6
6
6
6
6
4

6
6
6
6
4
4
4
4
4
4
4
4
2
2
1
4