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Hipertrofia Inteligente
An 8-week programme, 4 sessions per week, with sets, repetitions and rest prescribed exercise by exercise. The same reasoning I apply with in-person students, written so you can run it on your own.
- Workout A: chest, shoulders and triceps, 7 exercises
- Workout B: back and biceps, pulling with technique and density
- Workout C: full legs, strength and hypertrophy base
- Workout D: upper body with a focus on weak points
- Sets, repetition range and rest defined on every line
- Illustrated execution and the muscles each exercise works
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The material is written in Portuguese. Exercise names follow the standard gym vocabulary and the tables are read at a glance.
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