2351 Training Method

Bodybuilding, Women's Training
Coach
Edmar Delgado

Com o Strong & Peachy não vais apenas construir um corpo forte, e construir a FORÇA de um físico que inspira confiança.

Este programa resulta da experiência pessoal e é apoiado pela ciência.

Dividido em 5 treinos semanal, é indicado para iniciantes e enfatiza o desenvolvimento da força com movimentos compostos

No S&P vais encontrar sessões de treino de membros inferiores e superiores para o desenvolvimento da força e/ou para hipertrofia muscular.

Não vamos ganhar sempre
Não podemos ser perfeitos
Não podemos controlar tudo

Mas temos uma vontade imparável de continuar. ' 💥😉

PRONTOS PARA FICAR MAIS FORTE???



Features
5 sessions per week
Must use App app to view and log training
Program Training
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Strong and Peachy
- Builg Strentgh - Feel and Look Goog - Science Base Programming
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
Equipment
Recommended
- Barbell- Dumbbells- Kettlebell- Hack Machine- Smith Machine- Leg Curl and Extension Machine- Pull Up Bar
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Sample Week
Week 1 of 24-week program
Sunday
Day 01

2351 Warm Up and Mobility

A

1 Round: 15 Squat hip Rotation 15 Drop Squat 10 Prisioner Squat High Jump 2 Rounds: 5 3 Position DL 5 Down and Finish 5 Elbows High and Outisde (Bar Close) 8 Muscle Clean (Strong Turnover) 5 Tall power Clean 5 Pull Under 5 Back Squat + 8/8 BW Split Squat

B1

2351 Back Squat

4 x 2 @ 55.12, 99.21, 121.25, 130.07 kg

B2

2351 Dual KB Split Squat

4 x 6 @ 35.27, 26.46, 35.27, 35.27 kg

C1

2351 Back Rack Split Squat

3 x 8 @ 55.12, 77.16, 77.16 kg

C2

2351 Medball Squat

3 x 20 @ 19.84 kg

2351 AMRAP 5"

D

2 - 4 - 6 - 8 - 10... BB Back Squat (15 Kg) *Every Round 2 Burpees

2351 AMRAP 5"

E

2 - 4 - 6 - 8 - 10... BB Front Squat (15 Kg) *Every Round 2 Burpees

2351 AMRAP 5"

F

2 - 4 - 6 - 8 - 10... BB Push Press (15 Kg) *Every Round 2 Burpees

2351 AMRAP 6"

G

3 - 6 - 9 - 12... BB Thruster (15 Kg) *Every Round 2 Burpees

Sunday
Day 01

2351 Warm Up and Mobility

A

1 Round: 15 Squat hip Rotation 15 Drop Squat 10 Prisioner Squat High Jump 2 Rounds: 5 3 Position DL 5 Down and Finish 5 Elbows High and Outisde (Bar Close) 8 Muscle Clean (Strong Turnover) 5 Tall power Clean 5 Pull Under 5 Back Squat + 8/8 BW Split Squat

B1

2351 Back Squat

4 x 2 @ 55.12, 99.21, 121.25, 130.07 kg

B2

2351 Dual KB Split Squat

4 x 6 @ 35.27, 26.46, 35.27, 35.27 kg

C1

2351 Back Rack Split Squat

3 x 8 @ 55.12, 77.16, 77.16 kg

C2

2351 Medball Squat

3 x 20 @ 19.84 kg

2351 AMRAP 5"

D

2 - 4 - 6 - 8 - 10... BB Back Squat (15 Kg) *Every Round 2 Burpees

2351 AMRAP 5"

E

2 - 4 - 6 - 8 - 10... BB Front Squat (15 Kg) *Every Round 2 Burpees

2351 AMRAP 5"

F

2 - 4 - 6 - 8 - 10... BB Push Press (15 Kg) *Every Round 2 Burpees

2351 AMRAP 6"

G

3 - 6 - 9 - 12... BB Thruster (15 Kg) *Every Round 2 Burpees

Monday
Upper Push
Tuesday
Upper Pull
Wednesday
Glutes and Hams

Glutes and Hams

A

B

Barbell Back Squat by Sofie

20, 15, 12, 11, 11, 9, 9

C

1 Dumbbell B-Stance RDL

12, 12, 10, 10

D

1 Dumbbell Bulgarian Split Squat

3 x 10

E1

Dual Leg Leg Curl

3 x 12

E2

Seated Abduction

3 x 10

F

Hack Machine Good Morning

3 x 10

Thursday
Cardio and Abs
Friday
Cardio and Mobility
Saturday
Passive or Active Recovery
Strong & Peachy Like Sofie 5x Week