{"version":"1.0","provider_name":"Training.fit","provider_url":"https:\/\/training.fit\/pt-br\/","author_name":"Chalid El-Heliebi","author_url":"https:\/\/training.fit\/pt-br\/author\/chalid\/","title":"Plano de exemplo training.fit: superior\/inferior em quatro dias","type":"rich","width":600,"height":338,"html":"<blockquote class=\"wp-embedded-content\" data-secret=\"9lTKIkJQza\"><a href=\"https:\/\/training.fit\/pt-br\/plano-treino\/alberto-nunez-superiores-inferiores\/\">Plano de exemplo training.fit: superior\/inferior em quatro dias<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/training.fit\/pt-br\/plano-treino\/alberto-nunez-superiores-inferiores\/embed\/#?secret=9lTKIkJQza\" width=\"600\" height=\"338\" title=\"&#8220;Plano de exemplo training.fit: superior\/inferior em quatro dias&#8221; &#8212; Training.fit\" data-secret=\"9lTKIkJQza\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\" class=\"wp-embedded-content\"><\/iframe><script type=\"text\/javascript\">\n\/*! This file is auto-generated *\/\n!function(c,d){\"use strict\";var e=!1,o=!1;if(d.querySelector)if(c.addEventListener)e=!0;if(c.wp=c.wp||{},c.wp.receiveEmbedMessage);else if(c.wp.receiveEmbedMessage=function(e){var t=e.data;if(!t);else if(!(t.secret||t.message||t.value));else if(\/[^a-zA-Z0-9]\/.test(t.secret));else{for(var r,s,a,i=d.querySelectorAll('iframe[data-secret=\"'+t.secret+'\"]'),n=d.querySelectorAll('blockquote[data-secret=\"'+t.secret+'\"]'),o=new RegExp(\"^https?:$\",\"i\"),l=0;l<n.length;l++)n[l].style.display=\"none\";for(l=0;l<i.length;l++)if(r=i[l],e.source!==r.contentWindow);else{if(r.removeAttribute(\"style\"),\"height\"===t.message){if(1e3<(s=parseInt(t.value,10)))s=1e3;else if(~~s<200)s=200;r.height=s}if(\"link\"===t.message)if(s=d.createElement(\"a\"),a=d.createElement(\"a\"),s.href=r.getAttribute(\"src\"),a.href=t.value,!o.test(a.protocol));else if(a.host===s.host)if(d.activeElement===r)c.top.location.href=t.value}}},e)c.addEventListener(\"message\",c.wp.receiveEmbedMessage,!1),d.addEventListener(\"DOMContentLoaded\",t,!1),c.addEventListener(\"load\",t,!1);function t(){if(o);else{o=!0;for(var e,t,r,s=-1!==navigator.appVersion.indexOf(\"MSIE 10\"),a=!!navigator.userAgent.match(\/Trident.*rv:11\\.\/),i=d.querySelectorAll(\"iframe.wp-embedded-content\"),n=0;n<i.length;n++){if(!(r=(t=i[n]).getAttribute(\"data-secret\")))r=Math.random().toString(36).substr(2,10),t.src+=\"#?secret=\"+r,t.setAttribute(\"data-secret\",r);if(s||a)(e=t.cloneNode(!0)).removeAttribute(\"security\"),t.parentNode.replaceChild(e,t);t.contentWindow.postMessage({message:\"ready\",secret:r},\"*\")}}}}(window,document);\n<\/script>\n","thumbnail_url":"https:\/\/training.fit\/wp-content\/uploads\/2026\/10\/alberto-nunez-upper-lower-varied-photo-overview.webp","thumbnail_width":1536,"thumbnail_height":1024,"description":"Este exemplo da training.fit divide quatro sess\u00f5es semanais entre a parte superior e inferior do corpo. Cada regi\u00e3o tem dois treinos diferentes, com movimentos de empurrar, puxar, agachamentos ou leg press e dobradi\u00e7as de quadril. \u00c9 um exemplo criado por n\u00f3s para organizar uma rotina regular na academia. Para quem este plano \u00e9 indicado Use este exemplo se voc\u00ea j\u00e1 conhece os exerc\u00edcios e tem os equipamentos indicados. Comece com [&hellip;]"}