COMO EU DIVIDO MEUS TREINOS NA SEMANA

Introduction

In this tutorial, we'll explore how to effectively structure your weekly workout routine for hypertrophy and muscle definition, inspired by Laércio Refundini's training methodology. This guide will help you divide your training sessions strategically to maximize muscle gain and enhance overall physical performance.

Step 1: Initiate with Power Day on Thursday

• Focus on exercises aimed at the back, biceps, and rear deltoids.
• Ensure you are well-rested from the previous day to take advantage of your energy levels.
• Sample exercises:
  • Pull-ups
  • Bent-over rows
  • Bicep curls

Step 2: Strengthen Chest and Triceps on Friday

• Dedicate this day to chest, triceps, and lateral shoulder workouts.
• Start with a thorough warm-up to prevent injuries.
• Sample exercises:
  • Bench press
  • Tricep dips
  • Lateral raises

Step 3: Leg Workout on Saturday

• Emphasize quadriceps, hamstrings, and calves for balanced leg development.
• Incorporate a variety of exercises to target all muscle groups in the legs.
• Sample exercises:
  • Squats
  • Deadlifts
  • Calf raises

Step 4: Shoulder Focus on Sunday

• Concentrate on lateral, posterior, and anterior deltoids.
• Use varied force vector techniques to enhance effectiveness.
• Sample exercises:
  • Shoulder press
  • Front raises
  • Rear delt flyes

Step 5: Intense Arm Training on Monday

• Engage in an intensive workout for biceps and triceps, ensuring sufficient stimulus for muscle growth.
• Sample exercises:
  • Close-grip bench press
  • Hammer curls

Step 6: Return to Legs on Tuesday

• Introduce a new sequence to target various leg muscle groups effectively.
• Ensure you're not repeating the same exercises as Saturday for optimal variation.
• Sample exercises:
  • Lunges
  • Leg press
  • Hamstring curls

Step 7: Daily Cardio and Core Workouts

• Incorporate cardio and abdominal exercises daily, excluding leg days.
• Alternate between High-Intensity Interval Training (HIIT) and steady-state cardio to maximize calorie burn and improve cardiovascular health.
• Sample cardio options:
  • Running
  • Cycling
  • Planks for core strength

Step 8: Utilize Variation Techniques

• Implement techniques like dropsets and supersets to enhance muscle development.
• Ensure that each exercise is designed to maximize the potential of the targeted muscles.

Conclusion

By following this structured weekly training plan, you can effectively divide your workouts to achieve optimal results in muscle gain and definition. Remember to listen to your body, maintain proper form, and adjust your routine as needed to prevent injuries. With consistent effort and strategic planning, you'll be on your way to reaching your fitness goals.