Programa de 6 semanas para ganhar músculos

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Day 1: Legs
Exercise Sets Reps
1. Squat 4 10
2. Machine Hack Squat 3 12
3. Stiff Legged Deadlift 4 10
4. Leg Curl 3 12
5. Dumbbell Lunge 3 8
6. Leg Press Calf Raises 3 12
7. Seated Calf Raises 3 12
Day 2: Chest & Biceps
Exercise Sets Reps
1. Bench Press 4 10
2. Incline Bench Press 3 12
3. Cable Crossover 3 12
4. Hammer Strength Chest Press 3 8
5. Barbell Bicep Curl 4 10
6. Rope Cable Hammer Curl 3 12
7. Preacher Curl 3 10
Day 4: Shoulders & Triceps
Exercise Sets Reps
1. Seated Military Press 4 10
2. Lateral Raise 3 12
3. Frontal Raise 3 12
4. Reverse Pec Deck 3 12
5. Barbell Shrugs 4 12
6. Dips 4 10
7. Seated French Press 3 12
Day 4: Shoulders & Triceps
Exercise Sets Reps
1. Seated Military Press 4 10
2. Lateral Raise 3 12
3. Front Raise 3 12
4. Reverse Pec Deck 3 12
5. Barbell Shrugs 4 12
6. Dips 4 10
7. Seated French Press 3 12
Day 3: Back
Exercise Sets Reps
1. Deadlift 4 10
2. Barbell Row 3 12
3. Lat Pulldown 5 8
4. Cable Row 3 12
5. Pull Up 3 10
6. Hyperextension 3 12
MUSCLEANDSTRENGTH.COM
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The most common goal in the gym is to build 
lean muscle. Give this 6 week workout program 
to build lean muscle a try and absolutely crush 
that goal!
Link to Workout: https://www.muscleandstrength.com/work-
outs/6-week-workout-program-to-build-lean-muscle
LEAN MASS: 6 WEEK WORKOUT
PROGRAM TO BUILD LEAN MUSCLE
Main Goal: Build Muscle
Training Level: Intermediate
Program Duration: 6 Weeks
Days Per Week: 4 Days
Time Per Workout: 30-45 Mins
Equipment: Barbell, Bodyweight, 
Cables, DBs, EZ Bar, Machines
Author: Josh England
https://www.muscleandstrength.com/exercises/squat.html
https://www.muscleandstrength.com/exercises/hack-squat.html
https://www.muscleandstrength.com/exercises/stiff-leg-deadlift-aka-romanian-deadlift.html
https://www.muscleandstrength.com/exercises/leg-curl.html
https://www.muscleandstrength.com/exercises/dumbbell-lunge.html
https://www.muscleandstrength.com/exercises/45-degress-calf-press.html
https://www.muscleandstrength.com/exercises/seated-calf-raise.html
https://www.muscleandstrength.com/exercises/barbell-bench-press.html
https://www.muscleandstrength.com/exercises/incline-bench-press.html
https://www.muscleandstrength.com/exercises/cable-crossovers-%28mid-chest%29.html
https://www.muscleandstrength.com/exercises/hammer-strength-bench-press.html
https://www.muscleandstrength.com/exercises/standing-barbell-curl.html
https://www.muscleandstrength.com/exercises/rope-cable-curl.html
https://www.muscleandstrength.com/exercises/preacher-curl.html
https://www.muscleandstrength.com/exercises/seated-shoulder-press.html
https://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.html
https://www.muscleandstrength.com/exercises/dumbbell-front-raise.html
https://www.muscleandstrength.com/exercises/barbell-shrug.html
https://www.muscleandstrength.com/exercises/tricep-dip.html
https://www.muscleandstrength.com/exercises/overhead-barbell-extension.html
https://www.muscleandstrength.com/exercises/deadlifts.html
https://www.muscleandstrength.com/exercises/bent-over-barbell-row.html
https://www.muscleandstrength.com/exercises/lat-pull-down.html
https://www.muscleandstrength.com/exercises/seated-row.html
https://www.muscleandstrength.com/exercises/pull-up
https://www.muscleandstrength.com/exercises/hyperextension.html
https://www.muscleandstrength.com/workouts/6-week-workout-program-to-build-lean-muscle
https://www.muscleandstrength.com/workouts/6-week-workout-program-to-build-lean-muscle