PLANILHA DE TREINO

CONSIDERAçõES
RIR repetições na reserva
Pedro daniel da silva pereira WARM UP aquecimento - mais de 6 RIR
Peso: 78kg Altura: 175cm Idade: 17 anos
FEEDER SET 1-5 RIR (sem falha)
Objetivo: Hipertrofia e força, powerbuilding. TOP SET falha concêntrica ou total
Mesociclo: 12 semanas, 7 base, 4 choque 1 deload HARD SET falha concêntrica ou total
Divisão: split WORKING SET 1-3 RIR ou falha concêntrica

MESOCICLO 1
Semana SÉRIES repetiçoes VOLUME OBSERVAÇÕES FASE
Semana 1 2 8-12 reps 6-12 series base
Semana 2 3 8-12 reps 8 - 12 series base
Semana 3 3 8-12 reps 8 - 12 series base
Semana 4 4 8-12 reps 12-16 series Top set maquinas ( 5-8 ) choque
Semana 5 2 8-12 reps 6-12 series base
Semana 6 3 12-15 reps 8 - 12 series base
Semana 7 3 12-15 reps 8 - 12 series base
Semana 8 2 8-15 reps 6-12 series Cargas da semana 4 base
Semana 9 4 5-8 reps 12-16 series choque
Semana 10 4 5-8 reps 12-16 series Top set maquinas choque
Semana 11 4 5-8 reps 12-16 series 2 – 4 no terra, agacho e supino choque
Semana 12 1 - 2 series 12 - 15 reps 6-12 series

Segunda feira – peito, costas e ombro.

SÉRIES

WARM UP FEEDER SETS WORKING SETS TOP SETS

EXERCÍCIOS SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 TEMPO DE OBSEVAÇÃO
DESCANSO
supino reto barra 15-20 reps 12-15 reps 0 5-15 reps 5-15 reps 5-15 reps 5-15 reps 5-15 reps 2-5 min
remada art uni 15-20 reps 12-15 reps 0 5-15 reps 5-15 reps 5-15 reps 5-15 reps 5-15 reps 2-5 min
pulley frente art 15-20 reps 12-15 reps 0 5-15 reps 5-15 reps 5-15 reps 5-15 reps 5-15 reps 2-5 min
pulley frente trian 15-20 reps 12-15 reps 0 5-15 reps 5-15 reps 5-15 reps 5-15 reps 5-15 reps 2-5 min
supino inclinado barra 15-20 reps 12-15 reps 0 5-15 reps 5-15 reps 5-15 reps 5-15 reps 5-15 reps 2-5 min
elevação lateral 15-20 reps 12-15 reps 0 5-15 reps 5-15 reps 5-15 reps 5-15 reps 5-15 reps 2-5 min
panturrilha hack hori 15-20 reps 12-15 reps 0 5-15 reps 5-15 reps 5-15 reps 5-15 reps 5-15 reps 2-5 min

Terça feira – pernas

SÉRIES
WARM UP FEEDER SETS WORKING SETS TOP SETS
EXERCÍCIOS SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 TEMPO DE OBSEVAÇÃO
DESCANSO
agachamento livre 15-20 reps 12-15 reps 0 5-15 reps 5-15 reps 5-15 reps 5-15 reps 5-15 reps 2-5 min
cadeira flexora 15-20 reps 12-15 reps 0 5-15 reps 5-15 reps 5-15 reps 5-15 reps 5-15 reps 2-5 min
agachamento hack 15-20 reps 12-15 reps 0 5-15 reps 5-15 reps 5-15 reps 5-15 reps 5-15 reps 2-5 min
leg press 15-20 reps 12-15 reps 0 5-15 reps 5-15 reps 5-15 reps 5-15 reps 5-15 reps 2-5 min
extensora 15-20 reps 12-15 reps 0 5-15 reps 5-15 reps 5-15 reps 5-15 reps 5-15 reps 2-5 min
stiff 15-20 reps 12-15 reps 0 5-15 reps 5-15 reps 5-15 reps 5-15 reps 5-15 reps 2-5 min
soleo 15-20 reps 12-15 reps 0 5-15 reps 5-15 reps 5-15 reps 5-15 reps 5-15 reps 2-5 min

Quarta feira – ombro, biceps e triceps

SÉRIES
WARM UP FEEDER SETS WORKING SETS TOP SETS
EXERCÍCIOS SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 TEMPO DE OBSEVAÇÃO
DESCANSO
elevação lateral 15-20 reps 12-15 reps 0 5-15 reps 5-15 reps 5-15 reps 5-15 reps 5-15 reps 2-5 min
desenvolvimento 15-20 reps 12-15 reps 0 5-15 reps 5-15 reps 5-15 reps 5-15 reps 5-15 reps 2-5 min
rosca martelo 15-20 reps 12-15 reps 0 5-15 reps 5-15 reps 5-15 reps 5-15 reps 5-15 reps 2-5 min
rosca direta barra w 15-20 reps 12-15 reps 0 5-15 reps 5-15 reps 5-15 reps 5-15 reps 5-15 reps 2-5 min
rosca banco 45 15-20 reps 12-15 reps 0 5-15 reps 5-15 reps 5-15 reps 5-15 reps 5-15 reps 2-5 min
triceps testa 15-20 reps 12-15 reps 0 5-15 reps 5-15 reps 5-15 reps 5-15 reps 5-15 reps 2-5 min
triceps frances 15-20 reps 12-15 reps 0 5-15 reps 5-15 reps 5-15 reps 5-15 reps 5-15 reps 2-5 min
triceps corda

Sexta feira - pernas

SÉRIES
WARM UP FEEDER SETS WORKING SETS TOP SETS
EXERCÍCIOS SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 TEMPO DE OBSEVAÇÃO
DESCANSO
terra 15-20 reps 12-15 reps 0 5-15 reps 5-15 reps 5-15 reps 5-15 reps 5-15 reps 2-5 min
cadeira flexora 15-20 reps 12-15 reps 0 5-15 reps 5-15 reps 5-15 reps 5-15 reps 5-15 reps 2-5 min
mesa flexora 15-20 reps 12-15 reps 0 5-15 reps 5-15 reps 5-15 reps 5-15 reps 5-15 reps 2-5 min
extensora 15-20 reps 12-15 reps 0 5-15 reps 5-15 reps 5-15 reps 5-15 reps 5-15 reps 2-5 min
pantu hack hori 15-20 reps 12-15 reps 0 5-15 reps 5-15 reps 5-15 reps 5-15 reps 5-15 reps 2-5 min
terra 15-20 reps 12-15 reps 0 5-15 reps 5-15 reps 5-15 reps 5-15 reps 5-15 reps 2-5 min
 Sabado – costas e peito.

SÉRIES
WARM UP FEEDER SETS WORKING SETS TOP SETS*

EXERCÍCIOS SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 TEMPO DE OBSEVAÇÃO
DESCANSO
remada curvada 15-20 reps 12-15 reps 0 5-15 reps 5-15 reps 5-15 reps 5-15 reps 5-15 reps 2-5 min
remada art supi 15-20 reps 12-15 reps 0 5-15 reps 5-15 reps 5-15 reps 5-15 reps 5-15 reps 2-5 min
pulldown 15-20 reps 12-15 reps 0 5-15 reps 5-15 reps 5-15 reps 5-15 reps 5-15 reps 2-5 min
supino maq 15-20 reps 12-15 reps 0 5-15 reps 5-15 reps 5-15 reps 5-15 reps 5-15 reps 2-5 min
cross alto 15-20 reps 12-15 reps 0 5-15 reps 5-15 reps 5-15 reps 5-15 reps 5-15 reps 2-5 min
pantu hack hori 15-20 reps 12-15 reps 0 5-15 reps 5-15 reps 5-15 reps 5-15 reps 5-15 reps 2-5 min
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