{"id":28782,"date":"2026-10-02T15:16:23","date_gmt":"2026-10-02T13:16:23","guid":{"rendered":"https:\/\/training.fit\/?post_type=trainingsplan&p=28782"},"modified":"2026-10-17T22:41:58","modified_gmt":"2026-10-17T20:41:58","slug":"dr-swole-ppl-upper-lower","status":"publish","type":"trainingsplan","link":"https:\/\/training.fit\/pt-br\/plano-treino\/dr-swole-ppl-upper-lower\/","title":{"rendered":"Plano de exemplo training.fit: cinco dias PPL + superior\/inferior"},"content":{"rendered":"

Este exemplo da training.fit combina sess\u00f5es de empurrar, puxar e pernas com mais um treino de superiores e um de inferiores no fim da semana. O trabalho fica distribu\u00eddo em cinco idas \u00e0 academia. A lista de exerc\u00edcios e as s\u00e9ries s\u00e3o nosso pr\u00f3prio exemplo dessa divis\u00e3o.<\/p>\n

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

Use este exemplo se voc\u00ea j\u00e1 conhece os exerc\u00edcios e tem os equipamentos indicados. Comece com cargas control\u00e1veis e adapte o volume \u00e0 sua experi\u00eancia e recupera\u00e7\u00e3o. A tabela n\u00e3o \u00e9 uma exig\u00eancia igual para todo mundo.<\/p>\n

Programa\u00e7\u00e3o e estrutura dos treinos<\/span><\/h2>\n

Segunda: empurrar. Ter\u00e7a: puxar. Quarta: pernas. Sexta: superiores. S\u00e1bado: inferiores. Descanse quinta e domingo.<\/p>\n

Empurrar<\/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
Supino reto com barra<\/a><\/td>\n3<\/td>\n6\u201310<\/td>\n<\/tr>\n
Desenvolvimento de ombros com halteres<\/a><\/td>\n2<\/td>\n8\u201312<\/td>\n<\/tr>\n
Supino inclinado com halteres<\/a><\/td>\n2<\/td>\n8\u201312<\/td>\n<\/tr>\n
Eleva\u00e7\u00e3o lateral<\/a><\/td>\n2<\/td>\n12\u201315<\/td>\n<\/tr>\n
Tr\u00edceps na polia<\/a><\/td>\n2<\/td>\n10\u201315<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Puxar<\/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
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
Crucifixo inverso com halteres<\/a><\/td>\n2<\/td>\n12\u201315<\/td>\n<\/tr>\n
Rosca b\u00edceps<\/a><\/td>\n2<\/td>\n10\u201315<\/td>\n<\/tr>\n
Rosca martelo<\/a><\/td>\n2<\/td>\n10\u201315<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Pernas<\/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>\n6\u201310<\/td>\n<\/tr>\n
Levantamento terra romeno<\/a><\/td>\n3<\/td>\n8\u201310<\/td>\n<\/tr>\n
Mesa flexora<\/a><\/td>\n2<\/td>\n10\u201315<\/td>\n<\/tr>\n
Eleva\u00e7\u00e3o de panturrilhas em p\u00e9 na m\u00e1quina<\/a><\/td>\n3<\/td>\n10\u201315<\/td>\n<\/tr>\n
Abdominal reverso<\/a><\/td>\n2<\/td>\n10\u201315<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Superiores<\/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
Supino reto com halteres<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Remada unilateral com halter<\/a><\/td>\n3<\/td>\n8\u201312 por lado<\/td>\n<\/tr>\n
Puxada na polia alta<\/a><\/td>\n2<\/td>\n10\u201312<\/td>\n<\/tr>\n
Eleva\u00e7\u00e3o lateral<\/a><\/td>\n2<\/td>\n12\u201315<\/td>\n<\/tr>\n
Tr\u00edceps na polia<\/a><\/td>\n2<\/td>\n10\u201315<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Inferiores<\/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
Leg press sentado<\/a><\/td>\n3<\/td>\n10\u201312<\/td>\n<\/tr>\n
Levantamento terra romeno com halteres<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Cadeira extensora<\/a><\/td>\n2<\/td>\n10\u201315<\/td>\n<\/tr>\n
Eleva\u00e7\u00e3o de panturrilhas sentado na m\u00e1quina<\/a><\/td>\n3<\/td>\n12\u201315<\/td>\n<\/tr>\n
Dead bug<\/a><\/td>\n2<\/td>\n8\u201312 por lado<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

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

Comece no limite inferior de cada faixa. Quando atingir o limite superior em todas as s\u00e9ries com controle e cerca de duas repeti\u00e7\u00f5es na reserva, acrescente a menor carga pr\u00e1tica e volte ao limite inferior. Se n\u00e3o atingir o m\u00ednimo v\u00e1rias vezes, reduza a carga ou retire uma s\u00e9rie e reavalie a recupera\u00e7\u00e3o. Registre os treinos para decidir com base no desempenho.<\/p>\n

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

Uma metan\u00e1lise encontrou ganhos semelhantes de for\u00e7a e massa muscular com rotinas divididas e de corpo inteiro quando o volume foi igualado. A divis\u00e3o organiza o treino; n\u00e3o demonstra que estas sess\u00f5es espec\u00edficas sejam ideais. <\/span>[1]<\/sup><\/a><\/span><\/p>\n

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

Este \u00e9 um exemplo criado de forma independente pela training.fit. Exerc\u00edcios, s\u00e9ries e progress\u00e3o s\u00e3o escolhas editoriais: n\u00e3o reproduzem o programa de um treinador nem foram testados como conjunto na pesquisa citada.<\/p>\n","protected":false},"featured_media":28632,"parent":0,"template":"","meta":[],"trainingsplan-target":[],"acf":{"post_type":"trainingsplan","level":"advanced","training-plans":[8528,9195,9193,9525,9643,9220,9389,9326,8736,8985,9078,9412,8694,9791,9708,9167,8830,8712,9424,8717,9800,7784],"popularity":1,"tf_plan_scope":"Treinos de exemplo da training.fit","tf_plan_notes":"Cada treino listado \u00e9 contado uma vez. O resultado descreve esses exemplos; a frequ\u00eancia e a progress\u00e3o s\u00e3o explicadas no artigo.","tf_plan_sessions":[{"session_key":"session-1","session_name":"Empurrar","session_exercises":[{"exercise_post":391,"exercise_label":"Supino reto com barra","fallback_muscle_groups":[],"working_sets":3,"prescription":"6\u201310 repeti\u00e7\u00f5es","is_optional":false},{"exercise_post":1827,"exercise_label":"Desenvolvimento de ombros com halteres","fallback_muscle_groups":[],"working_sets":2,"prescription":"8\u201312 repeti\u00e7\u00f5es","is_optional":false},{"exercise_post":1826,"exercise_label":"Supino inclinado com halteres","fallback_muscle_groups":[],"working_sets":2,"prescription":"8\u201312 repeti\u00e7\u00f5es","is_optional":false},{"exercise_post":1928,"exercise_label":"Eleva\u00e7\u00e3o lateral","fallback_muscle_groups":[],"working_sets":2,"prescription":"12\u201315 repeti\u00e7\u00f5es","is_optional":false},{"exercise_post":1944,"exercise_label":"Tr\u00edceps na polia","fallback_muscle_groups":[],"working_sets":2,"prescription":"10\u201315 repeti\u00e7\u00f5es","is_optional":false}]},{"session_key":"session-2","session_name":"Puxar","session_exercises":[{"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":1896,"exercise_label":"Crucifixo inverso com halteres","fallback_muscle_groups":[],"working_sets":2,"prescription":"12\u201315 repeti\u00e7\u00f5es","is_optional":false},{"exercise_post":1765,"exercise_label":"Rosca b\u00edceps","fallback_muscle_groups":[],"working_sets":2,"prescription":"10\u201315 repeti\u00e7\u00f5es","is_optional":false},{"exercise_post":1797,"exercise_label":"Rosca martelo","fallback_muscle_groups":[],"working_sets":2,"prescription":"10\u201315 repeti\u00e7\u00f5es","is_optional":false}]},{"session_key":"session-3","session_name":"Pernas","session_exercises":[{"exercise_post":1810,"exercise_label":"Agachamento com barra","fallback_muscle_groups":[],"working_sets":3,"prescription":"6\u201310 repeti\u00e7\u00f5es","is_optional":false},{"exercise_post":1909,"exercise_label":"Levantamento terra romeno","fallback_muscle_groups":[],"working_sets":3,"prescription":"8\u201310 repeti\u00e7\u00f5es","is_optional":false},{"exercise_post":1758,"exercise_label":"Mesa flexora","fallback_muscle_groups":[],"working_sets":2,"prescription":"10\u201315 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":3,"prescription":"10\u201315 repeti\u00e7\u00f5es","is_optional":false},{"exercise_post":1956,"exercise_label":"Abdominal reverso","fallback_muscle_groups":[],"working_sets":2,"prescription":"10\u201315 repeti\u00e7\u00f5es","is_optional":false}]},{"session_key":"session-4","session_name":"Superiores","session_exercises":[{"exercise_post":1823,"exercise_label":"Supino reto com halteres","fallback_muscle_groups":[],"working_sets":3,"prescription":"8\u201312 repeti\u00e7\u00f5es","is_optional":false},{"exercise_post":1777,"exercise_label":"Remada unilateral com halter","fallback_muscle_groups":[],"working_sets":3,"prescription":"8\u201312 repeti\u00e7\u00f5es por lado","is_optional":false},{"exercise_post":1830,"exercise_label":"Puxada na polia alta","fallback_muscle_groups":[],"working_sets":2,"prescription":"10\u201312 repeti\u00e7\u00f5es","is_optional":false},{"exercise_post":1928,"exercise_label":"Eleva\u00e7\u00e3o lateral","fallback_muscle_groups":[],"working_sets":2,"prescription":"12\u201315 repeti\u00e7\u00f5es","is_optional":false},{"exercise_post":1944,"exercise_label":"Tr\u00edceps na polia","fallback_muscle_groups":[],"working_sets":2,"prescription":"10\u201315 repeti\u00e7\u00f5es","is_optional":false}]},{"session_key":"session-5","session_name":"Inferiores","session_exercises":[{"exercise_post":1759,"exercise_label":"Leg press sentado","fallback_muscle_groups":[],"working_sets":3,"prescription":"10\u201312 repeti\u00e7\u00f5es","is_optional":false},{"exercise_post":1911,"exercise_label":"Levantamento terra romeno com halteres","fallback_muscle_groups":[],"working_sets":3,"prescription":"8\u201312 repeti\u00e7\u00f5es","is_optional":false},{"exercise_post":1760,"exercise_label":"Cadeira extensora","fallback_muscle_groups":[],"working_sets":2,"prescription":"10\u201315 repeti\u00e7\u00f5es","is_optional":false},{"exercise_post":1966,"exercise_label":"Eleva\u00e7\u00e3o de panturrilhas sentado na m\u00e1quina","fallback_muscle_groups":[],"working_sets":3,"prescription":"12\u201315 repeti\u00e7\u00f5es","is_optional":false},{"exercise_post":3449,"exercise_label":"Dead bug","fallback_muscle_groups":[],"working_sets":2,"prescription":"8\u201312 repeti\u00e7\u00f5es por lado","is_optional":false}]}]},"yoast_head":"Plano de exemplo training.fit: cinco dias PPL + superior\/inferior » 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\/dr-swole-ppl-upper-lower\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Plano de exemplo training.fit: cinco dias PPL + superior\/inferior\" \/>\n<meta property=\"og:description\" content=\"Este exemplo da training.fit combina sess\u00f5es de empurrar, puxar e pernas com mais um treino de superiores e um de inferiores no fim da semana. O trabalho fica distribu\u00eddo em cinco idas \u00e0 academia. A lista de exerc\u00edcios e as s\u00e9ries s\u00e3o nosso pr\u00f3prio exemplo dessa divis\u00e3o. Para quem este plano \u00e9 indicado Use este exemplo se voc\u00ea j\u00e1 conhece os exerc\u00edcios e tem os equipamentos indicados. 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O trabalho fica distribu\u00eddo em cinco idas \u00e0 academia. A lista de exerc\u00edcios e as s\u00e9ries s\u00e3o nosso pr\u00f3prio exemplo dessa divis\u00e3o. Para quem este plano \u00e9 indicado Use este exemplo se voc\u00ea j\u00e1 conhece os exerc\u00edcios e tem os equipamentos indicados. 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