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LPP

The document outlines a workout routine with different exercises organized by day of the week. It includes exercises like squats, RDLs, OHP, incline press, chin-ups, bicep curls, and more. Rep ranges and weight progressions are provided for each exercise over multiple weeks.

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Ærlünd
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38 views38 pages

LPP

The document outlines a workout routine with different exercises organized by day of the week. It includes exercises like squats, RDLs, OHP, incline press, chin-ups, bicep curls, and more. Rep ranges and weight progressions are provided for each exercise over multiple weeks.

Uploaded by

Ærlünd
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Exercício Carga SériesXReps

Segunda
Squat 110 4x3+ X X X X
RDL 100 3x10+ 10 10 20
Leg Ext. 30 3x20+Int. 20 20 20 25 6+
Ham. Curls 15 3x20+Int. 15 15 15 3Neg+

Terça
OHP 60 3x5+ 5 5 8
Incline 65 3x10+2 AMRAP Pyramid 10 10 15 15(55kg)
CG Bench 60 3x10+ 10 10 15
Skullcrushers 35 4x12+ 12 12 12 16
Tri. Pushdowns 15 Myo-Reps 20 5+ 5+ 5+ 7+
Lateral Raises 10 3x20+Int. 20 20 20 5+ 5+

Quarta
Chin-Ups 10+ 3x8 8 8 8
Cable Row 60 2x10+ 10 15
Bicep Curls 35 4x10+ 10 10 10 15
DB Hammer Curls 10 Myo-Reps 20 20 5+ 5+ 5+
Rear Delt Fly 8 3x15+ 15 15 19

Quinta
Squat
RDL 140 3x5 5 5 5
Leg Ext. 3x20+Int.
Ham. Curls 3x20+Int.

Sexta
Incline 80 3x5+ 5 5 7
OHP 50 3x10+1 AMRAP Pyramid 10 10 11 17(40kg)
CG Bench 70 3x10+ 10 10 13
Skullcrushers 35 4x12+ 12 12 12 15
Tri. Pushdowns 20 Myo-Reps 20 5+ 5+ 5+ 5+
Lateral Raises
Sábado
Chin-Ups
Cable Row 65 2x10+ 10 15
Bicep Curls 35 4x12+ 12 12 12 13
DB Hammer Curls 10 Myo-Reps 20 25 6+ 6+ 6+
Rear Delt Fly
6+ 6+ 6++Hold

5+ 5+

5+(+5cheat)
7+(+10cheat)
OHP 65 3x5+ 5 5 6
Incline 70 3x10+AMRAP Pyramid 10 10 9 12(60kg)
CG Bench 75 3x10+ 10 10 10
Skullcrushers 35 4x12+ 12 12 12 18
Tri. Pushdowns 25 Myo-Reps(Na real foi 2x10) 10 10
Lateral Raises 12 3x15-20+Int. 15 15 15

Chin-ups 10+ 3x8+ 8 8 8


Cable Row 70 2x10+ 10 12
Bicep Curls 35 4x12+ 12 12 12 15
DB Hammer Curls 14 Myo-Reps 20 5+ 5+ 5+
Rear Delt Flye 8 3x15+ 15 15 20 8+(dropset)

Squat 90 3x5+ 5 5 6
RDL 105 3x10+ 10 10 15
Leg Ext. 35 3x20+Int. 20 20 23 22(25kg)
Ham. Curls 15 3x20+Int. 15 15 15

Incline 85 3x5+ 5 5 6
OHP 55 3x10+1 AMRAP Pyramid 8 8 8 12(40kg)
CG Bench 75 3x10+ 10 10 10
Tri. Pushdowns 25 Myo-Reps 15 4+ 4+ 4+

Chin-Ups 20+ 3x5+ 5 5 5


Cable Row 75 2x10+ 10 12
Bicep Curls 35 4x12+ 12 12 12 16
DB Hammer Curls 12 Myo-Reps 20 20 5+ 5+
Rear Delt Flye 9 3x15+ 15 15 20 10+(dropset5kg)
5+(+3cheat)
8+(dropset)

6+ 6+ 6+ 8+ Hold 30s

4+

5+ 5+(+8cheat)
10+(dropset5kg)
OHP 70 R. Pyramid 3(70kg) 7(60kg) 10(50kg)
Incline 70 3x10+AMRAP Pyramid 10 10 10 14(60kg)
OH Barbell Tri Extension 20 4x12 12 12 12 12

Chin-ups 12+ 3x8+ 8 8 8


Cable Row 80 2x10+ 10 10
Bicep Curls 40 4x12+ 10 10 10 10
DB Hammer Curls 14 Myo-Reps 20 20 5+ 5+

Front Squat 50x5 60x5 70x5 70x5


Good Morning 40 4x10 10 10 10 10
Leg Ext. 40 3x20+Int. 20 20 22/23 6+
Dropset 10/11(30kg)
Dropset 12(20kg) 6+

Incline 90 R. Pyramid 4(90kg) 10(75kg) 14(65kg)


OHP(X/Ombro doendo) 55 3x10+1 AMRAP PyramidX
Elevação Lateral 10 3x20+Int. 20 20 20 12(6kg)

Chin-ups 20+ 3x5+ 5 5 6


Cable Row 80 2x10+ 10 12
Bicep Curls(Superset) 40 4x12+ 10 10 10 12
Tri. Pushdowns(Superset) 20 4x12+ 12 12 12 14
5+ 6+(+3cheat)

6+ 6+ 5+

6+ 6+ 5+ Hold 30s
OHP 70 R. Pyramid 4(70kg) 8(60kg) 12(50kg)
Incline 75 3x10+AMRAP Pyramid 8 8 8
OH Barbell Tri Extension 20 4x12+ 12 12 12

Chin-ups 14+ 3x8+ 8 8 8


Cable Row 80 2x10+ 10 12
Horizontal Row BW Myo-Reps 15 4+ 4+
Bicep Curls 40 4x12+ 10 10 10

Front Squat(Não foi) X X


Good Morning 45 4x10+ 10 10 10
Leg Ext. 45 3x20+Int. 20 20 20
11(35kg)
14(25kg)

Incline 90 R. Pyramid 4(90kg) 10(75kg) 14(65kg)


OHP 40 3x10+ 10 10 12

Bicep Curls(Superset) 40 4x12+ 10 10 10


Tri Pushdowns(Superset) 25 4x12+ 12 12 12
DB Hammer Curls(Superset 2) 10 3x20+Int. 20 20 24
OH Barbell Tri Extension(Superset 2) 20 3x20+Int. 20 20 20
Elevação Lateral 10 3x20+Int. 20 20 20
14(60kg)
15

4+ 4+
14

5+ 5+ 5+ 6+

6+ 6+ 7+ 6+ 2neg8/10seg

17
12
6+ 6+neg

12(6kg)
OHP 70 R. Pyramid 3(70kg) 8(60kg) 14(50kg)
Incline 75 3x10+AMRAP Pyramid 8 8 8 12(65kg)
OH Barbell Tri Extension 25 4x12+ 12 12 12 14

Chin-Ups 15+ 3x8+ 8 8 8


Cable Row 80 2x10+ 10 10
Horizontal Row BW Myo-Reps 22 5+ 5+ 5+
Bicep Curls 40 4x12+ 12 12 12 14

Squat 80 2x10+ 10 10
Good Morning 50 4x10+ 10 10 10 11
Leg Ext. 45 3x20+Int. 20 20 20 16(35kg)

Incline 90 R. Pyramid 4(90kg) 12(75kg) 14(65kg)


OHP 45 3x10+ 10 10 12
5+

20(25kg)
OHP 70 R. Pyramid 4(70kg) 9(60kg) 15(50kg)
Incline 75 3x10+AMRAP Pyramid 8 8 8

Chin-ups 15+ 3x8+ 8 8 8


Cable Row 80 2x10+ 10 12
Horizontal Row 2,5+ Myo-Reps 17 4+ 4+
Bicep Curls 45 4x12+ 8 8 8

Squat 80 2x10+ 10 10
Good Morning 55 4x10+ 10 10 10
Leg Ext. 50 3x20+Int. 20 20 22

Incline 90 R. Pyramid 5(90kg) 12(75kg) 14(65kg)


OHP 50 3x10+ 10 8 8

Bicep Curls(Superset) 45 4x12+ 9 9 9


Tri Pushdowns(Superset) 30 4x12+ 8 8 8
DB Hammer Curls(Superset 2) 10 3x20+Int. 20 20 22
OH Barbell Tri Extension(Superset 2) 25 3x20+Int. 20 20 25
Elevação Lateral 10 3x20+Int. 20 20 22
4+ 4+
11

12
16(35kg) 11(25kg)

14
10
6+ 6+ 6+ 8+
15(20kg)
16(6kg)
OHP 1(75kg) X(80kg) X(80kg)

Chin-ups 15+ 3x8+ 8 8 8


Cable Row 80 2x10+ 10 10
Horizontal Row 2,5+ Myo-Reps 18 4+ 4+ 4+ 4+
Bicep Curls 45 4x12+ 10 10 10 10

Squat 85 5x5+ 5 5 5 5 5
Good Morning 60 4x10+ 10 10
Diminuir carga good morning próximo treino
Leg Ext. 50 Myo-Reps X

Incline 90 R. Pyramid 4(90kg) 12(75kg) 15(65kg)


OHP 50 3x10+ 8 8 8
OHP 70 R. Pyramid 5(70kg) 10(60kg) 12(50kg)
Incline 75 2x6-10 8 8
OH Barbell Tri Extension 25 Myo-Reps 25 5+ 5+ 5+

Chin-Ups 15+ 3x8+ 8 8 10


Cable Row 80 2x10+ 10 10
Horizontal Row 2,5+ Myo-Reps 20 5+ 5+ 5+
Bicep Curls 45 4x12+ 10 10 10 10

Squat 90(ou85nsei) 5x5+ 5 5 5 5


Good Morning 50 4x10+ 10 10 10 12
Ham Curls(superset) 40 3x20+Int. 20 20 25 17(25)
Leg Ext(Superset) 52.5 3x20+Int. 20 20 25 16(37,5)

Incline 95 R. Pyramid 1(95kg) 10(75kg) 15(65kg)


OHP 50 3x10+ 8 8 8

Chin-Ups(Superset 1) Bw 4x12+ 12 12 12 11:12


OH Barbell Tri Extension(Superset 1) 30 4x12+ 12 12 12 15
DB Hammer Curls(Superset 2) 10 3x20+Int. 20 20 20 12(2mãos)
Tri Pushdowns(Superset 2) 20 3x20+Int. 20 20 20
Lu Raises 5 4x12+ 12 12 12 13
5+

4+

20(25)

12(2mãos)
OHP 72 R. Pyramid 3(72kg) 8(62kg) 10(52kg)
Incline 75 2x6-10 8 8

Lat Pulldowns Sup Grip 60 3x8+ 8 8 13


Meadows Rows 10 2x10+ 10 15
Horizontal Row 2,5+ Myo-Reps 20 4+ 3+
Bicep Curls 45 4x12+ 10 10 10 12

Squat 90 2x5+ 5 5 5(80kg)


Good Morning 55 2x6-10+ 10 10
OHP 72 R. Pyramid 4(72kg) 8(62kg) 10(52kg)
Supino 85 2x6-10+ 8 10

Lat Pulldowns Sup Grip 65 3x8+ 8 8 12


Meadows Rows 15 2x10+ 10 15
Horizontal Row 2,5+ Myo-Reps 20 3+ 3+
Bicep Curls 45 4x12+ 10 10 10

Squat 3x5+(5/3/1) 5(73kg) 5(84kg) 4(95kg)


Good Morning 55 2x6-10+

Supino 95 R. Pyramid 7(ia8)(95kg) 10(85kg) 15(75kg)


OHP 50 2x6-10 8 8

Chin-ups(Superset 1) Bw 4x12+ 12 12 12
OH Barbell Tri Extension(Superset 1) 35 4x12+ 12 12 12
DB Hammer Curls(Superset 2) 10 3x20+Int. 20 20 20
Tri Pushdowns(Superset 2) 20 3x20+Int. 20 20 14
12

8
14
11(2 mãos)
OHP 72 R. Pyramid 1(72kg) 5(62kg) 8(52kg)
Supino 90 2x6-10+ 8 8
OH Barbell Tri Extension 35 4x12+ 12 12 12 12
Lu Raises 5 4x12+ 12 12 12 11

Lat Pulldowns Sup Grip 70 3x8+ 8 8 13


Meadows Rows 20 2x10+ 10 15
Horizontal Rows Bw Myo-Reps 15 5+ 3+
Bicep Curls 45 4x12+ 10 10 10 14

Squat 3x3+(5/3/1) 3(80kg) 3(90kg) 3(100kg/ia mais mas esqueci)


Lunges(Reverse) 40 3x8+ 8 8 8
Leg Extensions 50 2x20+Int. 20 20

Supino 100 R. Pyramid 7(100kg) 12(85kg) 15(75kg)


OHP(Superset 1) 50 2x6-10 8 8
Chin-Ups(Superset 1) Bw 2x12 12 12
Tri Pushdowns(Superset 2) 20 3x20+ 20 20 12
DB Hammer Curls(Superset 2) 10 3x20+Int. 20 20 15 ou 14 eu acho

Deadlift 140 R. Pyramid 3(140kg) 5(120kg) 8(100kg)


Lunges(Reverse) 40 3x8+ 8 8 8
OHP 60 3x5+ 5 5 6
Supino 90 2x6-10+
OH Barbell Tri Extension 35 4x12+
Lu Raises 5 4x12+
OHP 531 full focus 5(45kg) 5(53kg) 8(60kg) 8(50kg)
OH Barbell Tri Extension 35 4x12+ 12 12 12 14
Lu Raises 5 3x12+ 12 12 12

Lat Pulldowns Sup Grip 75 3x8+FF 8 8 8 10(65kg)


Meadows Rows 20 3x12+ 12 12 15
Bicep Curls 45 4x12+ 10 10 10 10

Squat 3x5+(531 full focus) 5(73kg) 5(84kg) 4(95kg) 8(80kg)


OH Squat 20 10 10

OHP 531 3(50kg) 3(57kg) 3(64kg)


Supino 20 10 10 10 10
Tri Pushdowns(Superset) 20 3x20+ 20 20 20
DB Hammer Curls(Superset) 10 3x20+ 20 20 24 12(2 mãos)

Squat 3x3+(531) 3(80kg) 3(90kg) 3(100kg)


Clean Pull 100 3x3 3 3 3
8(50kg) 8(40kg dropset)

10(65kg) 8(55kg dropset)

8(80kg)
OHP 531 full focus 5(53kg) 3(60kg) 3 ou 4, perdi a conta(67kg)
OH Barbell Tri Extension 35 4x12+ 12 12 12
Lu Raises 5 3x12+ 12 12 14

Lat Pulldowns Sup Grip 75 3x8+FF 8 8 10


Meadows Rows 25 3x12+ 12 12 15
Bicep Curls 35 4x12+ 12 12 12

Squat 5//3//1 5(84kg) 3(95kg) 2(107kg)


OH Squat 20 3x10 10 10 10

OHP 531 deload 5(30kg) 5(35kg) 5(40kg)


Lat Pulldowns Sup Grip 65 3x10+ 10 10 10
Tri Pushdowns(Superset) 20 3x20+ 20 20 17
DB Hammer Curls(Superset) 10 3x20+ 20 20 30
8(50kg) 11(50kg) 6(40kg dropset)
15

10(65kg) 10(65kg) 5(55kg dropset)

12

6(85kg) 6(85kg)

12(2mãos)
OHP 531 full focus 5(48kg) 5(55kg) 9(62kg) 8(52kg) 11(52kg)
OH Barbell Tri Extension 35 4x12+ 12 12 12 18
Lu Raises 5 3x12+ 12 12 16/17

Lat Pulldowns Sup Grip 80 3x8+FF 8 8 10 10(70kg) 10(70kg)


Meadows Rows 30 3x12+ 12 12 15
Bicep Curls 35 4x12+ 12 12 12 14/15

OHP 5//3//1 3(53kg) 3(60kg) 3(67kg)


Lat Pulldowns Sup Grip 70 3x10+ 10 10 10
6(42kg dropset)

5(60kg dropset)
OHP 5//3//1 5(55kg) 3(62kg) 4(70kg) 8(55kg) 11(55kg)
OH Barbell Tri Extension 40 4x12+ 12 12 12 12
Lu Raises 5 3x12+ 12 12 18 6(1/2rom)

Lat Pulldowns Sup Grip 80 3x10+FF 10 10 9 10(70kg) 10(70kg)


Meadows Rows 30 3x12+ 12 12 12
Bicep Curls 35 4x12+ 12 12 12 17

Squat 80 3x5 5 5 5
Leg Press 40 3x10+ 10 10 16

OHP 531 deload 5(35kg) 5(40kg) 5(45kg)


Supino(Superset) 60 3x10 10 10 10
Lat Pulldowns Sup Grip(Superset) 75 3x10+ 10 10 7
Lu Raises 5 3x12+ 12 12 20
4(45kg dropset)

4(60kg dropset)
OHP 5//3//1 5(50kg) 5(57kg) 5(64kg)
Lu Raises 5 3x15+ 15 15 24
OHP 531 full focus 5(50kg) 5(57kg) 6(64kg) 8(55kg)
OH Barbell Tri Extension 40 4x12+ 12 12 12 12
Lu Raises 5 3x15+ 15 15 15 8 ou 9 1/2 rom

Lat Pulldowns Sup Grip 80 3x10+FF 10 10 9 10(70kg)


Barbell Rows 60 3x12+ 12 12 12
Rear Delt Flyes 8 3x12+ 12 12 13

Back Squat 85 1
Leg Press 45 3x10+ 10 10 18

OHP(Superset 1) 5//3//1 3(55kg) 3(62kg) 3(70kg)


Lat Pulldowns Sup Grip(Superset 1) 75 3x10+ 10 10 10
Supino(Superset 2) 65 3x10 10 10 10
Barbell Rows(Superset 2) 65 3x12+ 12 12 14
Lu Raises 5 3x15+ 15 15 10
8(55kg)

10(70kg) 4(60kg dropset)


OHP 531+full focus 5(57kg) 3(64kg) 3(72kg) 8(57kg) 10(57kg)
OH Barbell Tri Extension 40 4x12+ 12 12 12 14
Lu Raises 5 3x15+ 15 15 17

Lat Pulldowns Sup Grip 80 3x10+FF 10 10 9 10(70kg) 10(70kg)


Barbell Rows 65 3x12+ 12 12 15
Rear Delt Flyes 8 3x12+ 12 12 14

Zercher Squat 1(60kg) 1(60kg) 1(70kg) 1(70kg) 1(80kg)


Zercher Shrugs 40 3x20+ 20 20 32

OHP(Superset) 1RM 60 70 80(X) 80(X)


Lat Pulldowns Sup Grip(Superset) 3x10+ 10 10 12
10(40kg) 10(40kg)
OHP HEAVY DUTY HIT 40x5 50x5 AMRAP 60x10
OH Barbell Tri Extension HEAVY DUTY HIT 30x10 35x10 40x8
Lu Raises HEAVY DUTY HIT 2,5x12 5x12
DB Latéral Raises HEAVY DUTY HIT 10x25 8+roubando//negativa

Lat Pulldowns Sup Grip HEAVY DUTY HIT 40x8 60x6 80 AMRAP+REST PAUSE
Barbell Rows HEAVY DUTY HIT 50x8 60x6 80 AMRAP
Incline DB Curls HEAVY DUTY HIT 6x8 8x6 10 AMRAP+REST PAUSE
Rear Delt Flyes HEAVY DUTY HIT 6x6 8x6 10 AMRAP+DB Face Pulls

Squat 60x4 80x3 100x1


Leg Press HEAVY DUTY HIT 20x12 40x6 55 AMRAP+REST PAUSE
Ham. Curls HEAVY DUTY HIT 5x8 10x6 20 AMRAP+NEGATIVES
AMRAP+NEGATIVES: 12+3

10 2+ 2+ 1+
9
20 5+ 3+ 2+ 2+ 2+ 2+ 1+
13 9 5+ 5+ 3+ 3+ 3+ 2+ 2+

12
2+ 1+

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