{"id":28764,"date":"2026-10-02T12:20:06","date_gmt":"2026-10-02T10:20:06","guid":{"rendered":"https:\/\/training.fit\/?post_type=trainingsplan&p=28764"},"modified":"2026-10-17T22:39:51","modified_gmt":"2026-10-17T20:39:51","slug":"metallicadpa-reddit-ppl","status":"publish","type":"trainingsplan","link":"https:\/\/training.fit\/pt-br\/plano-treino\/metallicadpa-reddit-ppl\/","title":{"rendered":"Metallicadpa \/ Reddit PPL"},"content":{"rendered":"

O Reddit PPL de Metallicadpa combina exerc\u00edcios multiarticulares com progress\u00e3o de carga e exerc\u00edcios complementares com mais repeti\u00e7\u00f5es em seis sess\u00f5es semanais. Os treinos de puxar, empurrar e pernas se repetem duas vezes cada. Essa rotina tem regras espec\u00edficas para os exerc\u00edcios e a progress\u00e3o; vai al\u00e9m de uma sugest\u00e3o gen\u00e9rica de dividir sua semana em dias de PPL.<\/p>\n

Para quem este plano \u00e9 indicado<\/span><\/h2>\n

Ele \u00e9 indicado para iniciantes que j\u00e1 passaram da fase inicial ou praticantes intermedi\u00e1rios que conhecem os movimentos b\u00e1sicos e preferem ir \u00e0 academia com frequ\u00eancia. Treinar seis dias exige bastante disponibilidade para comparecer \u00e0 academia. Se sua rotina costuma obrigar voc\u00ea a faltar aos treinos, um plano de tr\u00eas ou quatro dias pode distribuir as mesmas prioridades de forma mais consistente.<\/p>\n

Cronograma e estrutura dos treinos<\/span><\/h2>\n

Este exemplo de seis dias escolhe puxada e remada sentada na polia entre as alternativas do autor. Cada treino de empurrar cont\u00e9m dois blocos de tr\u00eas s\u00e9ries de eleva\u00e7\u00f5es laterais, combinados com os dois exerc\u00edcios de tr\u00edceps. S\u00e3o supers\u00e9ries intencionais, n\u00e3o linhas duplicadas. O + vale apenas para a \u00faltima s\u00e9rie principal. Domingo \u00e9 descanso.<\/p>\n

Segunda-feira<\/span><\/h3>\n
\n\n\n\n\n\n\n\n\n\n\n
Exerc\u00edcio<\/th>\nS\u00e9ries<\/th>\nRepeti\u00e7\u00f5es<\/th>\n<\/tr>\n<\/thead>\n
Levantamento terra<\/a><\/td>\n1<\/td>\n5+<\/td>\n<\/tr>\n
Puxada na polia alta<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Remada na polia<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Face pull na polia<\/td>\n5<\/td>\n15\u201320<\/td>\n<\/tr>\n
Rosca martelo<\/a><\/td>\n4<\/td>\n8\u201312<\/td>\n<\/tr>\n
Rosca b\u00edceps<\/a><\/td>\n4<\/td>\n8\u201312<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Ter\u00e7a-feira<\/span><\/h3>\n
\n\n\n\n\n\n\n\n\n\n\n\n
Exerc\u00edcio<\/th>\nS\u00e9ries<\/th>\nRepeti\u00e7\u00f5es<\/th>\n<\/tr>\n<\/thead>\n
Supino reto com barra<\/a><\/td>\n5<\/td>\n5, 5, 5, 5, 5+<\/td>\n<\/tr>\n
Desenvolvimento em p\u00e9 com barra<\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Supino inclinado com halteres<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Tr\u00edceps na polia<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Eleva\u00e7\u00e3o lateral<\/a><\/td>\n3<\/td>\n15\u201320<\/td>\n<\/tr>\n
Tr\u00edceps franc\u00eas sentado com halter<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Eleva\u00e7\u00e3o lateral<\/a><\/td>\n3<\/td>\n15\u201320<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Quarta-feira<\/span><\/h3>\n
\n\n\n\n\n\n\n\n\n\n
Exerc\u00edcio<\/th>\nS\u00e9ries<\/th>\nRepeti\u00e7\u00f5es<\/th>\n<\/tr>\n<\/thead>\n
Agachamento com barra<\/a><\/td>\n3<\/td>\n5, 5, 5+<\/td>\n<\/tr>\n
Levantamento terra romeno<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Leg press sentado<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Mesa flexora<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Eleva\u00e7\u00e3o de panturrilhas em p\u00e9 na m\u00e1quina<\/a><\/td>\n5<\/td>\n8\u201312<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Quinta-feira<\/span><\/h3>\n
\n\n\n\n\n\n\n\n\n\n\n
Exerc\u00edcio<\/th>\nS\u00e9ries<\/th>\nRepeti\u00e7\u00f5es<\/th>\n<\/tr>\n<\/thead>\n
Remada curvada com barra<\/a><\/td>\n5<\/td>\n5, 5, 5, 5, 5+<\/td>\n<\/tr>\n
Puxada na polia alta<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Remada na polia<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Face pull na polia<\/td>\n5<\/td>\n15\u201320<\/td>\n<\/tr>\n
Rosca martelo<\/a><\/td>\n4<\/td>\n8\u201312<\/td>\n<\/tr>\n
Rosca b\u00edceps<\/a><\/td>\n4<\/td>\n8\u201312<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Sexta-feira<\/span><\/h3>\n
\n\n\n\n\n\n\n\n\n\n\n\n
Exerc\u00edcio<\/th>\nS\u00e9ries<\/th>\nRepeti\u00e7\u00f5es<\/th>\n<\/tr>\n<\/thead>\n
Desenvolvimento em p\u00e9 com barra<\/td>\n5<\/td>\n5, 5, 5, 5, 5+<\/td>\n<\/tr>\n
Supino reto com barra<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Supino inclinado com halteres<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Tr\u00edceps na polia<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Eleva\u00e7\u00e3o lateral<\/a><\/td>\n3<\/td>\n15\u201320<\/td>\n<\/tr>\n
Tr\u00edceps franc\u00eas sentado com halter<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Eleva\u00e7\u00e3o lateral<\/a><\/td>\n3<\/td>\n15\u201320<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

S\u00e1bado<\/span><\/h3>\n
\n\n\n\n\n\n\n\n\n\n
Exerc\u00edcio<\/th>\nS\u00e9ries<\/th>\nRepeti\u00e7\u00f5es<\/th>\n<\/tr>\n<\/thead>\n
Agachamento com barra<\/a><\/td>\n3<\/td>\n5, 5, 5+<\/td>\n<\/tr>\n
Levantamento terra romeno<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Leg press sentado<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Mesa flexora<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Eleva\u00e7\u00e3o de panturrilhas em p\u00e9 na m\u00e1quina<\/a><\/td>\n5<\/td>\n8\u201312<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Como funciona a progress\u00e3o<\/span><\/h2>\n

Esta vers\u00e3o combina pequenos aumentos de carga nos exerc\u00edcios multiarticulares com progress\u00e3o dentro da faixa de repeti\u00e7\u00f5es nos complementares. Cumpra as metas com boa t\u00e9cnica antes de aumentar o peso. Se voc\u00ea n\u00e3o atingir a meta em um exerc\u00edcio principal, repita a carga e siga as regras da vers\u00e3o escolhida para estagna\u00e7\u00e3o ou rein\u00edcio da progress\u00e3o, em vez de continuar aumentando o peso automaticamente. N\u00e3o confunda a nota\u00e7\u00e3o da \u00faltima s\u00e9rie na vers\u00e3o original com uma regra de levar todas as s\u00e9ries at\u00e9 a falha.<\/p>\n

O que diz a ci\u00eancia<\/span><\/h2>\n

Estudos com volume de treino igualado encontraram resultados semelhantes para rotinas divididas e de corpo inteiro. A op\u00e7\u00e3o por treinar seis dias reflete uma prefer\u00eancia e uma forma de distribuir a carga de treino, n\u00e3o uma evid\u00eancia de que o PPL seja automaticamente superior. <\/span>[1]<\/sup><\/a><\/span><\/p>\n

Uma revis\u00e3o sobre intervalos de descanso sugeriu uma poss\u00edvel vantagem para o crescimento muscular com descansos mais longos em compara\u00e7\u00e3o com descansos muito curtos, embora ainda haja incerteza sobre o intervalo ideal. Manter a qualidade das s\u00e9ries importa mais do que fazer cada sess\u00e3o parecer um circuito cont\u00ednuo. <\/span>[2]<\/sup><\/a><\/span><\/p>\n

Esses artigos analisam princ\u00edpios e prescri\u00e7\u00f5es de treino. Eles n\u00e3o demonstram que Metallicadpa \/ Reddit PPL seja superior a outros programas bem elaborados.<\/p>\n

Fonte e vers\u00e3o do programa<\/span><\/h2>\n

Descri\u00e7\u00e3o original do programa: Metallicadpa \u2013 A Linear Progression Based PPL Program for Beginners<\/a>.<\/p>\n","protected":false},"featured_media":28611,"parent":0,"template":"","meta":[],"trainingsplan-target":[],"acf":{"post_type":"trainingsplan","level":"advanced","training-plans":[9118,8528,9078,9391,9220,9193,9412,8712,8694,9643,9389,8985,8736,9525,9791,9672],"popularity":9,"tf_plan_scope":"Semana de exemplo com seis dias","tf_plan_notes":"Este exemplo de seis dias escolhe puxada e remada sentada na polia entre as alternativas do autor. Cada treino de empurrar cont\u00e9m dois blocos de tr\u00eas s\u00e9ries de eleva\u00e7\u00f5es laterais, combinados com os dois exerc\u00edcios de tr\u00edceps. S\u00e3o supers\u00e9ries intencionais, n\u00e3o linhas duplicadas. O + vale apenas para a \u00faltima s\u00e9rie principal. Domingo \u00e9 descanso.","tf_plan_sessions":[{"session_key":"session-1","session_name":"Segunda-feira","session_exercises":[{"exercise_post":1817,"exercise_label":"Levantamento terra","fallback_muscle_groups":[],"working_sets":1,"prescription":"5+ repeti\u00e7\u00f5es","is_optional":false},{"exercise_post":1830,"exercise_label":"Puxada na polia alta","fallback_muscle_groups":[],"working_sets":3,"prescription":"8\u201312 repeti\u00e7\u00f5es","is_optional":false},{"exercise_post":1906,"exercise_label":"Remada na polia","fallback_muscle_groups":[],"working_sets":3,"prescription":"8\u201312 repeti\u00e7\u00f5es","is_optional":false},{"exercise_post":null,"exercise_label":"Face pull na polia","fallback_muscle_groups":["back","shoulders"],"working_sets":5,"prescription":"15\u201320 repeti\u00e7\u00f5es","is_optional":false},{"exercise_post":1797,"exercise_label":"Rosca martelo","fallback_muscle_groups":[],"working_sets":4,"prescription":"8\u201312 repeti\u00e7\u00f5es","is_optional":false},{"exercise_post":1765,"exercise_label":"Rosca b\u00edceps","fallback_muscle_groups":[],"working_sets":4,"prescription":"8\u201312 repeti\u00e7\u00f5es","is_optional":false}]},{"session_key":"session-2","session_name":"Ter\u00e7a-feira","session_exercises":[{"exercise_post":391,"exercise_label":"Supino reto com barra","fallback_muscle_groups":[],"working_sets":5,"prescription":"5, 5, 5, 5, 5+ repeti\u00e7\u00f5es","is_optional":false},{"exercise_post":null,"exercise_label":"Desenvolvimento em p\u00e9 com barra","fallback_muscle_groups":["shoulders","triceps"],"working_sets":3,"prescription":"8\u201312 repeti\u00e7\u00f5es","is_optional":false},{"exercise_post":1826,"exercise_label":"Supino inclinado com halteres","fallback_muscle_groups":[],"working_sets":3,"prescription":"8\u201312 repeti\u00e7\u00f5es","is_optional":false},{"exercise_post":1944,"exercise_label":"Tr\u00edceps na polia","fallback_muscle_groups":[],"working_sets":3,"prescription":"8\u201312 repeti\u00e7\u00f5es","is_optional":false},{"exercise_post":1928,"exercise_label":"Eleva\u00e7\u00e3o lateral","fallback_muscle_groups":[],"working_sets":3,"prescription":"15\u201320 repeti\u00e7\u00f5es","is_optional":false},{"exercise_post":1948,"exercise_label":"Tr\u00edceps franc\u00eas sentado com halter","fallback_muscle_groups":[],"working_sets":3,"prescription":"8\u201312 repeti\u00e7\u00f5es","is_optional":false},{"exercise_post":1928,"exercise_label":"Eleva\u00e7\u00e3o lateral","fallback_muscle_groups":[],"working_sets":3,"prescription":"15\u201320 repeti\u00e7\u00f5es","is_optional":false}]},{"session_key":"session-3","session_name":"Quarta-feira","session_exercises":[{"exercise_post":1810,"exercise_label":"Agachamento com barra","fallback_muscle_groups":[],"working_sets":3,"prescription":"5, 5, 5+ repeti\u00e7\u00f5es","is_optional":false},{"exercise_post":1909,"exercise_label":"Levantamento terra romeno","fallback_muscle_groups":[],"working_sets":3,"prescription":"8\u201312 repeti\u00e7\u00f5es","is_optional":false},{"exercise_post":1759,"exercise_label":"Leg press sentado","fallback_muscle_groups":[],"working_sets":3,"prescription":"8\u201312 repeti\u00e7\u00f5es","is_optional":false},{"exercise_post":1758,"exercise_label":"Mesa flexora","fallback_muscle_groups":[],"working_sets":3,"prescription":"8\u201312 repeti\u00e7\u00f5es","is_optional":false},{"exercise_post":1969,"exercise_label":"Eleva\u00e7\u00e3o de panturrilhas em p\u00e9 na m\u00e1quina","fallback_muscle_groups":[],"working_sets":5,"prescription":"8\u201312 repeti\u00e7\u00f5es","is_optional":false}]},{"session_key":"session-4","session_name":"Quinta-feira","session_exercises":[{"exercise_post":1908,"exercise_label":"Remada curvada com barra","fallback_muscle_groups":[],"working_sets":5,"prescription":"5, 5, 5, 5, 5+ repeti\u00e7\u00f5es","is_optional":false},{"exercise_post":1830,"exercise_label":"Puxada na 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halter","fallback_muscle_groups":[],"working_sets":3,"prescription":"8\u201312 repeti\u00e7\u00f5es","is_optional":false},{"exercise_post":1928,"exercise_label":"Eleva\u00e7\u00e3o lateral","fallback_muscle_groups":[],"working_sets":3,"prescription":"15\u201320 repeti\u00e7\u00f5es","is_optional":false}]},{"session_key":"session-6","session_name":"S\u00e1bado","session_exercises":[{"exercise_post":1810,"exercise_label":"Agachamento com barra","fallback_muscle_groups":[],"working_sets":3,"prescription":"5, 5, 5+ repeti\u00e7\u00f5es","is_optional":false},{"exercise_post":1909,"exercise_label":"Levantamento terra romeno","fallback_muscle_groups":[],"working_sets":3,"prescription":"8\u201312 repeti\u00e7\u00f5es","is_optional":false},{"exercise_post":1759,"exercise_label":"Leg press sentado","fallback_muscle_groups":[],"working_sets":3,"prescription":"8\u201312 repeti\u00e7\u00f5es","is_optional":false},{"exercise_post":1758,"exercise_label":"Mesa flexora","fallback_muscle_groups":[],"working_sets":3,"prescription":"8\u201312 repeti\u00e7\u00f5es","is_optional":false},{"exercise_post":1969,"exercise_label":"Eleva\u00e7\u00e3o de panturrilhas em p\u00e9 na m\u00e1quina","fallback_muscle_groups":[],"working_sets":5,"prescription":"8\u201312 repeti\u00e7\u00f5es","is_optional":false}]}]},"yoast_head":"Metallicadpa \/ Reddit PPL » Training.fit<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/training.fit\/pt-br\/plano-treino\/metallicadpa-reddit-ppl\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Metallicadpa \/ Reddit PPL\" \/>\n<meta property=\"og:description\" content=\"O Reddit PPL de Metallicadpa combina exerc\u00edcios multiarticulares com progress\u00e3o de carga e exerc\u00edcios complementares com mais repeti\u00e7\u00f5es em seis sess\u00f5es semanais. Os treinos de puxar, empurrar e pernas se repetem duas vezes cada. Essa rotina tem regras espec\u00edficas para os exerc\u00edcios e a progress\u00e3o; vai al\u00e9m de uma sugest\u00e3o gen\u00e9rica de dividir sua semana em dias de PPL. Para quem este plano \u00e9 indicado Ele \u00e9 indicado para iniciantes […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/training.fit\/pt-br\/plano-treino\/metallicadpa-reddit-ppl\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-17T20:39:51+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2026\/10\/metallicadpa-reddit-ppl-varied-photo-overview.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"1536\" \/>\n\t<meta property=\"og:image:height\" content=\"1024\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Est. tempo de leitura\" \/>\n\t<meta name=\"twitter:data1\" content=\"4 minutos\" \/>","yoast_head_json":{"title":"Metallicadpa \/ Reddit PPL » Training.fit","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/training.fit\/pt-br\/plano-treino\/metallicadpa-reddit-ppl\/","og_locale":"pt_BR","og_type":"article","og_title":"Metallicadpa \/ Reddit PPL","og_description":"O Reddit PPL de Metallicadpa combina exerc\u00edcios multiarticulares com progress\u00e3o de carga e exerc\u00edcios complementares com mais repeti\u00e7\u00f5es em seis sess\u00f5es semanais. Os treinos de puxar, empurrar e pernas se repetem duas vezes cada. Essa rotina tem regras espec\u00edficas para os exerc\u00edcios e a progress\u00e3o; vai al\u00e9m de uma sugest\u00e3o gen\u00e9rica de dividir sua semana em dias de PPL. 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