Accumulate#Intensificate
General
Advanced
Machine strength
Plan Details
The Accumulate#Intensificate routine by CaioArrudaMD is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
treino 6x na semana com periodização. 1 fase acumulação, 2 fase intensificação. deload entre as fases. progredir cargas. percepção de esforço variando de 7 a 9 RiR
Routine detail
Any
Wk 1-2-3-#-4-5-6 D2
Est. 40 min
5 exercises
Barbell Bench Press
1 Set
Dumbbell One-Arm Row
1 Set
Dumbbell Incline Fly
1 Set
Cable Tricep Pushdown (Rope)
1 Set
Cable Lateral Raise
1 Set
Any
Wk 1-2-3-#-4-5-6 D1
Est. 33 min
5 exercises
Barbell Squat
1 Set
Barbell Stiff-Leg Deadlift
1 Set
Dumbbell Single-Leg Squat
1 Set
Machine Leg Curl (Prone)
1 Set
Machine Calf Press
1 Set
Any
Wk 1-2-3-#-4-5-6 D3
Est. 27 min
4 exercises
Machine Leg Press
1 Set
Barbell Hip Thrust
1 Set
Machine Leg Extension
1 Set
Machine Seated Calf Raise
1 Set
Any
Wk 1-2-3-#-4-5-6 D4
Est. 29 min
5 exercises
Dumbbell Shoulder Press
1 Set
Cable Lat Pulldown (Wide Grip)
1 Set
Dip
1 Set
Dumbbell Seated Bicep Curl
1 Set
Cable Rope Face Pull
1 Set
Any
Wk 1-2-3-#-4-5-6 D5
Est. 33 min
4 exercises
Barbell Stiff-Leg Deadlift
1 Set
Barbell Squat
1 Set
Machine Leg Curl (Prone)
1 Set
Machine Calf Press
1 Set
Any
Wk 1-2-3-#-4-5-6 D6
Est. 33 min
4 exercises
Cable Flat Bench Fly
1 Set
Cable One-Arm Seated Row
1 Set
Cable Shoulder Press
1 Set
Pull-Up
1 Set
