Workout Plans

Split training plan - 5x / week

Workout plan divided by muscle groups with 5 weekly workouts

Training plan to gain muscle mass in conjunction with a diet hypercaloric.

Each muscle will be trained once a week.

Workout A - Legs

Workout B - Chest

Workout C - Back

Workout D - Shoulders

Workout E - Arms and Abs


  • The ideal will be to take a rest in the middle of the week, example: ABC
  • Rest between 60 to 90 seconds between sets in the first exercise of each training.
  • 60-second rest between each set on the other exercises.
  • The plan must be done for 12 weeks.
  • You should increase the loads whenever possible.
  • It is essential to good diet to have good results.

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