Treino de força
- Day 1
- Day 2
- Day 3
Hollow Body Holds
Body Weight Push Up
Squat Back Wrong
Bodyweight Bulgarian Split Squat
Bicycle Crunch
Standing Hamstring Stretch
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 | |||||||||
| 4 | 4 | 4 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 |
Plank
Push Up With Rotation
Single Leg Calf Raise
Body Weight Glute Ham Raise
Reverse Nordic Curl
Dumbbell Superman Pulls
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 | |||||||||
| 4 | 4 | 4 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 |
Body Weight Chin Up
Frog Crunch
Diamond Push Up
Calf Squats
Wall Sit
Body Weight Inverted Row
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | |||||||||
| 2 | 2 | 2 | |||||||||
| 3 | 3 | 3 |
Aggregated Volume
Weekly Completion
About This Workout Plan
This strength training workout spans over 3 weeks, with 3 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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