Jane Treino 1

Máquina de extensão de perna

Máquina de extensão de perna

Agachamento com barra

Agachamento com barra

Máquina de Prensa de Perna Simples

Máquina de Prensa de Perna Simples

Avanço em pé com peso corporal

Avanço em pé com peso corporal

Elevação Lateral com Halteres

Elevação Lateral com Halteres

Cabo Elevação Lateral de Um Braço

Cabo Elevação Lateral de Um Braço

Máquina de extensão de perna

Agachamento com barra

Máquina de Prensa de Perna Simples

Avanço em pé com peso corporal

Elevação Lateral com Halteres

Cabo Elevação Lateral de Um Braço

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3
4				4				4				4				4				4
5				5				5				5				5				5

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3
4				4				4				4				4				4

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3
4				4				4				4				4				4

Pressa torácica com declínio da máquina

Pressa torácica com declínio da máquina

Puxão Lat Cabo

Flexão de bíceps com pega próxima com barra

Flexão de bíceps com pega próxima com barra

Tríceps com empurra reversa com cabo para baixo

Tríceps com empurra reversa com cabo para baixo

Elevação Frontal com Barra

Elevação Frontal com Barra

Máquina Reversa

Máquina Reversa

Pressa torácica com declínio da máquina

Flexão de bíceps com pega próxima com barra

Tríceps com empurra reversa com cabo para baixo

Elevação Frontal com Barra

Máquina Reversa

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3
4				4				4				4				4				4

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3
4				4				4				4				4				4

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3
4				4				4				4				4				4

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3
4				4				4				4				4				4

Levantamento terra com halteres com pernas rígidas

Levantamento terra com halteres com pernas rígidas

Ponte Glúteo com barra

Ponte Glúteo com barra

Movimento de Recuo do Burro no Cabo

Movimento de Recuo do Burro no Cabo

Máquina de Abdução do Quadril

Máquina de Abdução do Quadril

Curva de perna deitada à máquina

Curva de perna deitada à máquina

Hiperextensão Reversa de Máquina

Hiperextensão Reversa de Máquina

Levantamento terra com halteres com pernas rígidas

Ponte Glúteo com barra

Movimento de Recuo do Burro no Cabo

Máquina de Abdução do Quadril

Curva de perna deitada à máquina

Hiperextensão Reversa de Máquina

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3
4				4				4				4				4				4

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3
4				4				4				4				4				4
5				5				5				5				5				5

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3
4				4				4				4				4				4

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3
4				4				4				4				4				4

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3
4				4				4				4				4				4

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3
4				4				4				4				4				4

Cabo Peso Fenda Búlgara

Cabo Peso Fenda Búlgara

Musculatura do agachamento Hack

Musculatura do agachamento Hack

Agachamento de Sumô com halteres

Agachamento de Sumô com halteres

Máquina de extensão de perna

Máquina de extensão de perna

Movimento da Máquina de Baralho Pec

Movimento da Máquina de Baralho Pec

Extensão Aérea do Tríceps por Cabo

Extensão Aérea do Tríceps por Cabo

Cabo Peso Fenda Búlgara

Musculatura do agachamento Hack

Agachamento de Sumô com halteres

Máquina de extensão de perna

Movimento da Máquina de Baralho Pec

Extensão Aérea do Tríceps por Cabo

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3
4				4				4				4				4				4

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3
4				4				4				4				4				4

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3
4				4				4				4				4				4

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3
4				4				4				4				4				4

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3
4				4				4				4				4				4

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3
4				4				4				4				4				4

Ponte de glúteos com halteres

Ponte de glúteos com halteres

Agachamento Búlgaro Assistido

Agachamento Búlgaro Assistido

Movimento de Abdução do Quadril da Banda

Movimento de Abdução do Quadril da Banda

Flexão de perna sentado

Flexão de perna sentado

Linha de Cabos Assenta

Linha de Cabos Assenta

Alternância de Rotas de Martelo

Alternância de Rotas de Martelo

Ponte de glúteos com halteres

Agachamento Búlgaro Assistido

Movimento de Abdução do Quadril da Banda

Flexão de perna sentado

Linha de Cabos Assenta

Alternância de Rotas de Martelo

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3
4				4				4				4				4				4

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3
4				4				4				4				4				4

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3
4				4				4				4				4				4

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3
4				4				4				4				4				4

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3
4				4				4				4				4				4

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1				1				1				1				1				1
2				2				2				2				2				2
3				3				3				3				3				3
4				4				4				4				4				4

Aggregated Volume

Weekly Completion

About This Workout Plan

This gain muscle workout spans over 6 weeks, with 5 workout days per week.

Guidelines

Hover over the main exercise image to make edits.
Clone, change the weeks or delete the workout.
Click on input rows to update your progress.
Save changes to track your progress week by week.

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