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Programa de Treinamento de Força de 16 Semanas
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Monday: Lower Body Exercise Sets Reps Paused Squats 4 8 - 10 Stiff Leg Deadlift 4 8 - 10 Hack Squats 4 8 - 10 Leg Curls 3 10 - 15 Leg Press Calf Raise 3 15 - 20 Ab Wheel Roll Out 3 10 - 15 Tuesday: Upper Body Exercise Sets Reps Incline Dumbbell Bench Press 5 8 - 10 Barbell Rows 5 8 - 10 Seated Overhead Press 5 8 - 10 Skullcrushers 3 10 - 12 EZ Bar Curls 3 10 - 12 Thursday: Lower Body Exercise Sets Reps Deadlift 4 5 Leg Press 4 15 - 20 Front Squat 4 8 - 10 Reverse Hack Squat 3 8 - 10 Seated Calf Raise 3 10 - 15 Plank 3 60 Secs Friday: Upper Body Exercise Sets Reps Bench Press 5 8 - 10 Pull Ups 5 As Many As Possible Seated Arnold Press 5 8 - 10 Cable Tricep Extensions 3 10 - 12 Dumbbell Curls 3 10 - 12 MUSCLEANDSTRENGTH.COM THE TOOLS YOU NEED TO BUILD THE BODY YOU WANT® Store Workouts Diet Plans Expert Guides Videos Tools MASSIVE BENCH PRESS 16 WEEK BLOCK TRAINING CYCLE Get your bench press moving in the right direction with this 2 phase program. Lifters spend 8 weeks building muscle, and 8 weeks peaking towards a new one rep max. Link to Workout: https://www.muscleandstrength.com/ workouts/massive-bench-press-16-week-block-training Main Goal: Increase Strength Training Level: Intermediate Program Duration: 16 Weeks Days Per Week: 4 Days Time Per Workout: 30-45 Mins Equipment: Barbell, Bodyweight, Dumbbells Author: Steve Shaw Block 1: Weeks 1 - 8 Hypertrophy https://www.muscleandstrength.com/exercises/squat.html https://www.muscleandstrength.com/exercises/stiff-leg-deadlift-aka-romanian-deadlift.html https://www.muscleandstrength.com/exercises/hack-squat.html https://www.muscleandstrength.com/exercises/leg-curl.html https://www.muscleandstrength.com/exercises/45-degress-calf-press.html https://www.muscleandstrength.com/exercises/abdominal-barbell-rollouts.html https://www.muscleandstrength.com/exercises/incline-dumbbell-bench-press.html https://www.muscleandstrength.com/exercises/bent-over-barbell-row.html https://www.muscleandstrength.com/exercises/seated-shoulder-press.html https://www.muscleandstrength.com/exercises/ez-bar-skullcrusher.html https://www.muscleandstrength.com/exercises/ez-bar-curl.html https://www.muscleandstrength.com/exercises/deadlifts.html https://www.muscleandstrength.com/exercises/45-degree-leg-press.html https://www.muscleandstrength.com/exercises/front-squat.html https://www.muscleandstrength.com/exercises/reverse-hack-squat.html https://www.muscleandstrength.com/exercises/seated-calf-raise.html https://www.muscleandstrength.com/exercises/hover.html https://www.muscleandstrength.com/exercises/barbell-bench-press.html https://www.muscleandstrength.com/exercises/wide-grip-pull-up.html https://www.muscleandstrength.com/exercises/seated-arnold-press.html https://www.muscleandstrength.com/exercises/tricep-extension.html https://www.muscleandstrength.com/exercises/alternating-standing-dumbbell-curl.html https://www.muscleandstrength.com/workouts/massive-bench-press-16-week-block-training https://www.muscleandstrength.com/workouts/massive-bench-press-16-week-block-training Monday: Lower Body Exercise Sets Reps Paused Squats 4 8 - 10 Stiff Leg Deadlift 4 8 - 10 Hack Squats 4 8 - 10 Leg Curls 3 10 - 15 Leg Press Calf Raise 3 15 - 20 Ab Wheel Roll Out 3 10 - 15 Tuesday: Upper Body Exercise Sets Reps Close Grip Bench Press 4 8 - 10 Barbell Rows 4 8 - 10 Seated Overhead Press 4 8 - 10 Skullcrushers 4 10 - 12 EZ Bar Curls 4 10 - 12 Thursday: Lower Body Exercise Sets Reps Deadlift 4 5 Leg Press 4 15 - 20 Front Squat 4 8 - 10 Reverse Hack Squat 3 8 - 10 Seated Calf Raise 3 10 - 15 Plank 3 60 Secs Saturday: Upper Body (Heavy Bench Day) Exercise Sets Reps Bench Press See Instructions Pull Ups 4 As Many As Possible Seated Arnold Press 4 8 - 10 Cable Tricep Extensions 4 10 - 12 Dumbbell Curls 4 10 - 12 Bench Press: Week 9 - 75% of 1 Rep Max (RM) x 5 sets x 5 reps. Week 10 - 80% RM x 5 sets x 4 reps. Week 11 - 85% RM x 5 sets x 3 reps. Week 12- 90% RM x 4 singles; 85% RM x 4 sets x 3 reps. MUSCLEANDSTRENGTH.COM Block 2: Weeks 9 - 12 Strength Peaking Cycle https://www.muscleandstrength.com/exercises/squat.html https://www.muscleandstrength.com/exercises/stiff-leg-deadlift-aka-romanian-deadlift.html https://www.muscleandstrength.com/exercises/hack-squat.html https://www.muscleandstrength.com/exercises/leg-curl.html https://www.muscleandstrength.com/exercises/45-degress-calf-press.html https://www.muscleandstrength.com/exercises/abdominal-barbell-rollouts.html https://www.muscleandstrength.com/exercises/close-grip-bench-press.html https://www.muscleandstrength.com/exercises/bent-over-barbell-row.html https://www.muscleandstrength.com/exercises/seated-shoulder-press.html https://www.muscleandstrength.com/exercises/ez-bar-skullcrusher.html https://www.muscleandstrength.com/exercises/ez-bar-curl.html https://www.muscleandstrength.com/exercises/deadlifts.html https://www.muscleandstrength.com/exercises/45-degree-leg-press.html https://www.muscleandstrength.com/exercises/front-squat.html https://www.muscleandstrength.com/exercises/reverse-hack-squat.html https://www.muscleandstrength.com/exercises/seated-calf-raise.html https://www.muscleandstrength.com/exercises/hover.html https://www.muscleandstrength.com/exercises/barbell-bench-press.html https://www.muscleandstrength.com/exercises/wide-grip-pull-up.html https://www.muscleandstrength.com/exercises/seated-arnold-press.html https://www.muscleandstrength.com/exercises/tricep-extension.html https://www.muscleandstrength.com/exercises/alternating-standing-dumbbell-curl.html Monday: Lower Body Exercise Sets Reps Paused Squats 4 8 - 10 Stiff Leg Deadlift 4 8 - 10 Hack Squats 4 8 - 10 Leg Curls 3 10 - 15 Leg Press Calf Raise 3 15 - 20 Ab Wheel Roll Out 3 10 - 15 Tuesday: Upper Body Exercise Sets Reps Close Grip Bench Press 3 8 - 10 Barbell Rows 3 8 - 10 Seated Overhead Press 3 8 - 10 Skullcrushers 3 10 - 12 EZ Bar Curls 3 10 - 12 Thursday: Lower Body Exercise Sets Reps Deadlift 4 5 Leg Press 4 15 - 20 Front Squat 4 8 - 10 Reverse Hack Squat 3 8 - 10 Seated Calf Raise 3 10 - 15 Plank 3 60 Secs Saturday: Upper Body (Heavy Bench Day) Exercise Sets Reps Bench Press See Instructions Pull Ups 3 As Many As Possible Seated Arnold Press 3 8 - 10 Cable Tricep Extensions 3 10 - 12 Dumbbell Curls 3 10 - 12 Bench Press: Week 13- 92.5% RM x 3 singles; 87.5% x 3 sets x 3 reps. Week 14- 95% RM x 2 singles; 90% RM x 2 sets x 3 reps. MUSCLEANDSTRENGTH.COM Block 2: Weeks 13 - 14 Strength Peaking Cycle https://www.muscleandstrength.com/exercises/squat.html https://www.muscleandstrength.com/exercises/stiff-leg-deadlift-aka-romanian-deadlift.html https://www.muscleandstrength.com/exercises/hack-squat.html https://www.muscleandstrength.com/exercises/leg-curl.html https://www.muscleandstrength.com/exercises/45-degress-calf-press.html https://www.muscleandstrength.com/exercises/abdominal-barbell-rollouts.html https://www.muscleandstrength.com/exercises/close-grip-bench-press.html https://www.muscleandstrength.com/exercises/bent-over-barbell-row.html https://www.muscleandstrength.com/exercises/seated-shoulder-press.html https://www.muscleandstrength.com/exercises/ez-bar-skullcrusher.html https://www.muscleandstrength.com/exercises/ez-bar-curl.html https://www.muscleandstrength.com/exercises/deadlifts.html https://www.muscleandstrength.com/exercises/45-degree-leg-press.html https://www.muscleandstrength.com/exercises/front-squat.html https://www.muscleandstrength.com/exercises/reverse-hack-squat.html https://www.muscleandstrength.com/exercises/seated-calf-raise.html https://www.muscleandstrength.com/exercises/hover.html https://www.muscleandstrength.com/exercises/barbell-bench-press.html https://www.muscleandstrength.com/exercises/wide-grip-pull-up.html https://www.muscleandstrength.com/exercises/seated-arnold-press.html https://www.muscleandstrength.com/exercises/tricep-extension.html https://www.muscleandstrength.com/exercises/alternating-standing-dumbbell-curl.htmlMonday: Lower Body Exercise Sets Reps Paused Squats 4 8 - 10 Stiff Leg Deadlift 4 8 - 10 Hack Squats 4 8 - 10 Leg Curls 3 10 - 15 Leg Press Calf Raise 3 15 - 20 Ab Wheel Roll Out 3 10 - 15 Tuesday: Upper Body Exercise Sets Reps Close Grip Bench Press 2 8 - 10 Barbell Rows 2 8 - 10 Seated Overhead Press 2 8 - 10 Skullcrushers 2 10 - 12 EZ Bar Curls 2 10 - 12 Thursday: Lower Body Exercise Sets Reps Deadlift 4 5 Leg Press 4 15 - 20 Front Squat 4 8 - 10 Reverse Hack Squat 3 8 - 10 Seated Calf Raise 3 10 - 15 Plank 3 60 Secs Saturday: Upper Body (Heavy Bench Day) Exercise Sets Reps Bench Press See Instructions Pull Ups 2 As Many As Possible Seated Arnold Press 2 8 - 10 Cable Tricep Extensions 2 10 - 12 Dumbbell Curls 2 10 - 12 Bench Press: 97.5% RM x 2 singles; 92.5% RM x 2 sets x 2 reps. MUSCLEANDSTRENGTH.COM Block 2: Week 15 Strength Peaking Cycle https://www.muscleandstrength.com/exercises/squat.html https://www.muscleandstrength.com/exercises/stiff-leg-deadlift-aka-romanian-deadlift.html https://www.muscleandstrength.com/exercises/hack-squat.html https://www.muscleandstrength.com/exercises/leg-curl.html https://www.muscleandstrength.com/exercises/45-degress-calf-press.html https://www.muscleandstrength.com/exercises/abdominal-barbell-rollouts.html https://www.muscleandstrength.com/exercises/close-grip-bench-press.html https://www.muscleandstrength.com/exercises/bent-over-barbell-row.html https://www.muscleandstrength.com/exercises/seated-shoulder-press.html https://www.muscleandstrength.com/exercises/ez-bar-skullcrusher.html https://www.muscleandstrength.com/exercises/ez-bar-curl.html https://www.muscleandstrength.com/exercises/deadlifts.html https://www.muscleandstrength.com/exercises/45-degree-leg-press.html https://www.muscleandstrength.com/exercises/front-squat.html https://www.muscleandstrength.com/exercises/reverse-hack-squat.html https://www.muscleandstrength.com/exercises/seated-calf-raise.html https://www.muscleandstrength.com/exercises/hover.html https://www.muscleandstrength.com/exercises/barbell-bench-press.html https://www.muscleandstrength.com/exercises/wide-grip-pull-up.html https://www.muscleandstrength.com/exercises/seated-arnold-press.html https://www.muscleandstrength.com/exercises/tricep-extension.html https://www.muscleandstrength.com/exercises/alternating-standing-dumbbell-curl.html Monday: Lower Body Exercise Sets Reps Paused Squats 4 8 - 10 Stiff Leg Deadlift 4 8 - 10 Hack Squats 4 8 - 10 Leg Curls 3 10 - 15 Leg Press Calf Raise 2 15 - 20 Ab Wheel Roll Out 2 10 - 15 Thursday: Lower Body Exercise Sets Reps Deadlift 4 5 Leg Press 4 15 - 20 Front Squat 4 8 - 10 Reverse Hack Squat 3 8 - 10 Seated Calf Raise 3 10 - 15 Plank 3 60 Secs Saturday: Upper Body (Heavy Bench Day) Exercise Sets Reps Bench Press Max Check* *Bench Press: Test your new bench press max using the instructions on the article. MUSCLEANDSTRENGTH.COM Block 2: Week 16 Strength Peaking Cycle https://www.muscleandstrength.com/exercises/squat.html https://www.muscleandstrength.com/exercises/stiff-leg-deadlift-aka-romanian-deadlift.html https://www.muscleandstrength.com/exercises/hack-squat.html https://www.muscleandstrength.com/exercises/leg-curl.html https://www.muscleandstrength.com/exercises/45-degress-calf-press.html https://www.muscleandstrength.com/exercises/abdominal-barbell-rollouts.html https://www.muscleandstrength.com/exercises/deadlifts.html https://www.muscleandstrength.com/exercises/45-degree-leg-press.html https://www.muscleandstrength.com/exercises/front-squat.html https://www.muscleandstrength.com/exercises/reverse-hack-squat.html https://www.muscleandstrength.com/exercises/seated-calf-raise.html https://www.muscleandstrength.com/exercises/hover.html https://www.muscleandstrength.com/exercises/barbell-bench-press.html https://www.muscleandstrength.com/workouts/massive-bench-press-16-week-block-training
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