{"id":5475,"date":"2026-09-08T10:56:06","date_gmt":"2026-09-08T08:56:06","guid":{"rendered":"https:\/\/training.fit\/?post_type=trainingsplan&#038;p=5475"},"modified":"2026-10-17T22:27:45","modified_gmt":"2026-10-17T20:27:45","slug":"treino-dividido-tres-partes","status":"publish","type":"trainingsplan","link":"https:\/\/training.fit\/pt-br\/plano-treino\/treino-dividido-tres-partes\/","title":{"rendered":"Treino dividido em tr\u00eas partes"},"content":{"rendered":"<p>No treino dividido em tr\u00eas partes, voc\u00ea distribui os grupos musculares entre tr\u00eas sess\u00f5es diferentes. Essa organiza\u00e7\u00e3o permite repartir o trabalho e, quando necess\u00e1rio, dedicar mais s\u00e9ries a determinados grupos sem concentr\u00e1-las em um \u00fanico treino. Pode ser uma op\u00e7\u00e3o para quem j\u00e1 usou um treino de corpo inteiro ou uma divis\u00e3o em duas partes, mas n\u00e3o \u00e9 uma etapa obrigat\u00f3ria.<\/p>\n<p>Praticantes avan\u00e7ados tamb\u00e9m usam bastante essa divis\u00e3o. O treino Push, Pull, Legs \u00e9 uma varia\u00e7\u00e3o conhecida dessa forma de organizar a rotina.<\/p>\n<p>Voc\u00ea pode distribuir as tr\u00eas sess\u00f5es de acordo com sua disponibilidade. O exemplo abaixo intercala um ou dois dias de descanso entre as sequ\u00eancias completas de A, B e C:<\/p>\n<ul>\n<li>Primeira semana\n<ul>\n<li>Segunda-feira: exerc\u00edcios do dia A<\/li>\n<li>Ter\u00e7a-feira: exerc\u00edcios do dia B<\/li>\n<li>Quarta-feira: exerc\u00edcios do dia C<\/li>\n<li>Quinta-feira: descanso<\/li>\n<li>Sexta-feira: descanso<\/li>\n<li>S\u00e1bado: exerc\u00edcios do dia A<\/li>\n<li>Domingo: exerc\u00edcios do dia B<\/li>\n<\/ul>\n<\/li>\n<li>Segunda semana\n<ul>\n<li>Segunda-feira: exerc\u00edcios do dia C<\/li>\n<li>Ter\u00e7a-feira: descanso<\/li>\n<li>Quarta-feira: exerc\u00edcios do dia A<\/li>\n<li>Quinta-feira: exerc\u00edcios do dia B<\/li>\n<li>Sexta-feira: exerc\u00edcios do dia C<\/li>\n<li>S\u00e1bado: descanso<\/li>\n<li>Domingo: descanso<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Exemplo_de_treino_dividido_em_tres_partes\">Exemplo de treino dividido em tr\u00eas partes<\/span><\/h2>\n<p>A seguir, voc\u00ea v\u00ea como os grupos musculares est\u00e3o distribu\u00eddos entre os tr\u00eas dias. Consulte as p\u00e1ginas dos exerc\u00edcios para conhecer a execu\u00e7\u00e3o e as alternativas que podem ajudar a variar o treino.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dia_A\">Dia A<\/span><\/h3>\n<table class=\"nv-content-table tm-trainingsplan-table\">\n<thead>\n<tr>\n<td>Exerc\u00edcio<\/td>\n<td>Grupo muscular principal<\/td>\n<td>S\u00e9ries<\/td>\n<td>Repeti\u00e7\u00f5es<\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><a href=\"https:\/\/training.fit\/pt-br\/exercicio\/supino-reto\/\">Supino reto<\/a><\/td>\n<td>Peito<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/pt-br\/exercicio\/crucifixo-com-halteres\/\">Crucifixo com halteres<\/a><\/td>\n<td>Peito<\/td>\n<td>3<\/td>\n<td>12 \/ 10 \/ 8<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/pt-br\/exercicio\/mergulho-nas-paralelas\/\">Mergulho nas paralelas<\/a><\/td>\n<td>Peito<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/pt-br\/exercicio\/elevacao-lateral\/\">Eleva\u00e7\u00e3o lateral<\/a><\/td>\n<td>Ombros<\/td>\n<td>2<\/td>\n<td>12 \/ 10<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/pt-br\/exercicio\/elevacao-frontal-com-halteres\/\">Eleva\u00e7\u00e3o frontal<\/a><\/td>\n<td>Ombros<\/td>\n<td>2<\/td>\n<td>12 \/ 10<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/pt-br\/exercicio\/sit-up\/\">Abdominal sit-up<\/a><\/td>\n<td>Abd\u00f4men<\/td>\n<td>5<\/td>\n<td>20<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3><span class=\"ez-toc-section\" id=\"Dia_B\">Dia B<\/span><\/h3>\n<table class=\"nv-content-table tm-trainingsplan-table\">\n<thead>\n<tr>\n<td>Exerc\u00edcio<\/td>\n<td>Grupo muscular principal<\/td>\n<td>S\u00e9ries<\/td>\n<td>Repeti\u00e7\u00f5es<\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><a href=\"https:\/\/training.fit\/pt-br\/exercicio\/barra-fixa\/\">Barra fixa<\/a><\/td>\n<td>Parte superior das costas<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/pt-br\/exercicio\/remada-barra\/\">Remada com barra<\/a><\/td>\n<td>Parte superior das costas<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/pt-br\/exercicio\/levantamento-terra\/\">Levantamento terra<\/a><\/td>\n<td>Lombar<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/pt-br\/exercicio\/extensao-triceps-polia\/\">Tr\u00edceps na polia<\/a><\/td>\n<td>Tr\u00edceps<\/td>\n<td>3<\/td>\n<td>12 \/ 10 \/ 8<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/pt-br\/exercicio\/triceps-coice-halter\/\">Tr\u00edceps coice<\/a><\/td>\n<td>Tr\u00edceps<\/td>\n<td>3<\/td>\n<td>12 \/ 10 \/ 8<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3><span class=\"ez-toc-section\" id=\"Dia_C\">Dia C<\/span><\/h3>\n<table class=\"nv-content-table tm-trainingsplan-table\">\n<thead>\n<tr>\n<td>Exerc\u00edcio<\/td>\n<td>Grupo muscular principal<\/td>\n<td>S\u00e9ries<\/td>\n<td>Repeti\u00e7\u00f5es<\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><a href=\"https:\/\/training.fit\/pt-br\/exercicio\/agachamento-livre\/\">Agachamento<\/a><\/td>\n<td>Coxas<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/pt-br\/exercicio\/cadeira-extensora\/\">Cadeira extensora<\/a><\/td>\n<td>Coxas<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/pt-br\/exercicio\/elevacao-panturrilhas-em-pe-barra\/\">Eleva\u00e7\u00e3o de panturrilhas em p\u00e9 com barra<\/a><\/td>\n<td>Panturrilhas<\/td>\n<td>3<\/td>\n<td>15<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/pt-br\/exercicio\/rosca-com-halteres\/\">Rosca direta com halteres<\/a><\/td>\n<td>B\u00edceps<\/td>\n<td>3<\/td>\n<td>12 \/ 10 \/ 8<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/pt-br\/exercicio\/rosca-scott-maquina\/\">Rosca Scott na m\u00e1quina<\/a><\/td>\n<td>B\u00edceps<\/td>\n<td>3<\/td>\n<td>12 \/ 10 \/ 8<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n","protected":false},"featured_media":5476,"parent":0,"template":"","meta":[],"trainingsplan-target":[],"acf":{"post_type":"trainingsplan","level":"both","training-plans":[8528,8883,8808,9525,8932,9580,9010,9391,9118,9643,8991,9064,8717,9828,8736,9509],"popularity":"","tf_plan_scope":"Treinos de exemplo apresentados","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":"Dia A","session_exercises":[{"exercise_post":21,"exercise_label":"Supino reto","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 repeti\u00e7\u00f5es","is_optional":false},{"exercise_post":207,"exercise_label":"Crucifixo com halteres","fallback_muscle_groups":[],"working_sets":3,"prescription":"12 \/ 10 \/ 8 repeti\u00e7\u00f5es","is_optional":false},{"exercise_post":637,"exercise_label":"Mergulho nas paralelas","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 repeti\u00e7\u00f5es","is_optional":false},{"exercise_post":944,"exercise_label":"Eleva\u00e7\u00e3o lateral","fallback_muscle_groups":[],"working_sets":2,"prescription":"12 \/ 10 repeti\u00e7\u00f5es","is_optional":false},{"exercise_post":929,"exercise_label":"Eleva\u00e7\u00e3o frontal","fallback_muscle_groups":[],"working_sets":2,"prescription":"12 \/ 10 repeti\u00e7\u00f5es","is_optional":false},{"exercise_post":516,"exercise_label":"Abdominal sit-up","fallback_muscle_groups":[],"working_sets":5,"prescription":"20 repeti\u00e7\u00f5es","is_optional":false}]},{"session_key":"session-2","session_name":"Dia B","session_exercises":[{"exercise_post":674,"exercise_label":"Barra fixa","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 repeti\u00e7\u00f5es","is_optional":false},{"exercise_post":687,"exercise_label":"Remada com barra","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 repeti\u00e7\u00f5es","is_optional":false},{"exercise_post":744,"exercise_label":"Levantamento terra","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 repeti\u00e7\u00f5es","is_optional":false},{"exercise_post":973,"exercise_label":"Tr\u00edceps na polia","fallback_muscle_groups":[],"working_sets":3,"prescription":"12 \/ 10 \/ 8 repeti\u00e7\u00f5es","is_optional":false},{"exercise_post":950,"exercise_label":"Tr\u00edceps coice","fallback_muscle_groups":[],"working_sets":3,"prescription":"12 \/ 10 \/ 8 repeti\u00e7\u00f5es","is_optional":false}]},{"session_key":"session-3","session_name":"Dia C","session_exercises":[{"exercise_post":904,"exercise_label":"Agachamento","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 repeti\u00e7\u00f5es","is_optional":false},{"exercise_post":886,"exercise_label":"Cadeira extensora","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 repeti\u00e7\u00f5es","is_optional":false},{"exercise_post":1026,"exercise_label":"Eleva\u00e7\u00e3o de panturrilhas em p\u00e9 com barra","fallback_muscle_groups":[],"working_sets":3,"prescription":"15 repeti\u00e7\u00f5es","is_optional":false},{"exercise_post":53,"exercise_label":"Rosca direta com halteres","fallback_muscle_groups":[],"working_sets":3,"prescription":"12 \/ 10 \/ 8 repeti\u00e7\u00f5es","is_optional":false},{"exercise_post":553,"exercise_label":"Rosca Scott na m\u00e1quina","fallback_muscle_groups":[],"working_sets":3,"prescription":"12 \/ 10 \/ 8 repeti\u00e7\u00f5es","is_optional":false}]}]},"yoast_head":"<title>Treino dividido em tr\u00eas partes &raquo; 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\/treino-dividido-tres-partes\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Treino dividido em tr\u00eas partes\" \/>\n<meta property=\"og:description\" content=\"No treino dividido em tr\u00eas partes, voc\u00ea distribui os grupos musculares entre tr\u00eas sess\u00f5es diferentes. Essa organiza\u00e7\u00e3o permite repartir o trabalho e, quando necess\u00e1rio, dedicar mais s\u00e9ries a determinados grupos sem concentr\u00e1-las em um \u00fanico treino. Pode ser uma op\u00e7\u00e3o para quem j\u00e1 usou um treino de corpo inteiro ou uma divis\u00e3o em duas partes, mas n\u00e3o \u00e9 uma etapa obrigat\u00f3ria. Praticantes avan\u00e7ados tamb\u00e9m usam bastante essa divis\u00e3o. O treino [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/training.fit\/pt-br\/plano-treino\/treino-dividido-tres-partes\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-17T20:27:45+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2021\/11\/3-split.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"800\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\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=\"2 minutos\" \/>","yoast_head_json":{"title":"Treino dividido em tr\u00eas partes &raquo; 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\/treino-dividido-tres-partes\/","og_locale":"pt_BR","og_type":"article","og_title":"Treino dividido em tr\u00eas partes","og_description":"No treino dividido em tr\u00eas partes, voc\u00ea distribui os grupos musculares entre tr\u00eas sess\u00f5es diferentes. Essa organiza\u00e7\u00e3o permite repartir o trabalho e, quando necess\u00e1rio, dedicar mais s\u00e9ries a determinados grupos sem concentr\u00e1-las em um \u00fanico treino. Pode ser uma op\u00e7\u00e3o para quem j\u00e1 usou um treino de corpo inteiro ou uma divis\u00e3o em duas partes, mas n\u00e3o \u00e9 uma etapa obrigat\u00f3ria. Praticantes avan\u00e7ados tamb\u00e9m usam bastante essa divis\u00e3o. O treino [&hellip;]","og_url":"https:\/\/training.fit\/pt-br\/plano-treino\/treino-dividido-tres-partes\/","og_site_name":"Training.fit","article_modified_time":"2026-10-17T20:27:45+00:00","og_image":[{"width":1200,"height":800,"url":"https:\/\/training.fit\/wp-content\/uploads\/2021\/11\/3-split.jpg","type":"image\/jpeg"}],"twitter_card":"summary_large_image","twitter_misc":{"Est. tempo de leitura":"2 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/training.fit\/pt-br\/plano-treino\/treino-dividido-tres-partes\/","url":"https:\/\/training.fit\/pt-br\/plano-treino\/treino-dividido-tres-partes\/","name":"Treino dividido em tr\u00eas partes &raquo; Training.fit","isPartOf":{"@id":"\/#website"},"datePublished":"2026-09-08T08:56:06+00:00","dateModified":"2026-10-17T20:27:45+00:00","inLanguage":"pt-BR","potentialAction":[{"@type":"ReadAction","target":["https:\/\/training.fit\/pt-br\/plano-treino\/treino-dividido-tres-partes\/"]}]},{"@type":"WebSite","@id":"\/#website","url":"\/","name":"Training.fit","description":"Die richtige \u00dcbung nur einen Klick entfernt","publisher":{"@id":"\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"pt-BR"},{"@type":"Organization","@id":"\/#organization","name":"Training.fit","url":"\/","logo":{"@type":"ImageObject","inLanguage":"pt-BR","@id":"\/#\/schema\/logo\/image\/","url":"https:\/\/training.fit\/wp-content\/uploads\/2020\/08\/training-fit-icon.png","contentUrl":"https:\/\/training.fit\/wp-content\/uploads\/2020\/08\/training-fit-icon.png","width":177,"height":177,"caption":"Training.fit"},"image":{"@id":"\/#\/schema\/logo\/image\/"}}]}},"_links":{"self":[{"href":"https:\/\/training.fit\/pt-br\/wp-json\/wp\/v2\/trainingsplan\/5475"}],"collection":[{"href":"https:\/\/training.fit\/pt-br\/wp-json\/wp\/v2\/trainingsplan"}],"about":[{"href":"https:\/\/training.fit\/pt-br\/wp-json\/wp\/v2\/types\/trainingsplan"}],"acf:post":[{"embeddable":true,"href":"https:\/\/training.fit\/pt-br\/wp-json\/wp\/v2\/uebung\/9509"},{"embeddable":true,"href":"https:\/\/training.fit\/pt-br\/wp-json\/wp\/v2\/uebung\/8736"},{"embeddable":true,"href":"https:\/\/training.fit\/pt-br\/wp-json\/wp\/v2\/uebung\/9828"},{"embeddable":true,"href":"https:\/\/training.fit\/pt-br\/wp-json\/wp\/v2\/uebung\/8717"},{"embeddable":true,"href":"https:\/\/training.fit\/pt-br\/wp-json\/wp\/v2\/uebung\/9064"},{"embeddable":true,"href":"https:\/\/training.fit\/pt-br\/wp-json\/wp\/v2\/uebung\/8991"},{"embeddable":true,"href":"https:\/\/training.fit\/pt-br\/wp-json\/wp\/v2\/uebung\/9643"},{"embeddable":true,"href":"https:\/\/training.fit\/pt-br\/wp-json\/wp\/v2\/uebung\/9118"},{"embeddable":true,"href":"https:\/\/training.fit\/pt-br\/wp-json\/wp\/v2\/uebung\/9391"},{"embeddable":true,"href":"https:\/\/training.fit\/pt-br\/wp-json\/wp\/v2\/uebung\/9010"},{"embeddable":true,"href":"https:\/\/training.fit\/pt-br\/wp-json\/wp\/v2\/uebung\/9580"},{"embeddable":true,"href":"https:\/\/training.fit\/pt-br\/wp-json\/wp\/v2\/uebung\/8932"},{"embeddable":true,"href":"https:\/\/training.fit\/pt-br\/wp-json\/wp\/v2\/uebung\/9525"},{"embeddable":true,"href":"https:\/\/training.fit\/pt-br\/wp-json\/wp\/v2\/uebung\/8808"},{"embeddable":true,"href":"https:\/\/training.fit\/pt-br\/wp-json\/wp\/v2\/uebung\/8883"},{"embeddable":true,"href":"https:\/\/training.fit\/pt-br\/wp-json\/wp\/v2\/uebung\/8528"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/training.fit\/pt-br\/wp-json\/wp\/v2\/media\/5476"}],"wp:attachment":[{"href":"https:\/\/training.fit\/pt-br\/wp-json\/wp\/v2\/media?parent=5475"}],"wp:term":[{"taxonomy":"trainingsplan-target","embeddable":true,"href":"https:\/\/training.fit\/pt-br\/wp-json\/wp\/v2\/trainingsplan-target?post=5475"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}