{"id":798,"date":"2018-06-15T06:34:39","date_gmt":"2018-06-15T09:34:39","guid":{"rendered":"https:\/\/grandeatleta.com.br\/?p=798"},"modified":"2026-08-25T13:32:29","modified_gmt":"2026-08-25T16:32:29","slug":"treino-abcd","status":"publish","type":"post","link":"https:\/\/grandeatleta.com.br\/blog\/treino-abcd\/","title":{"rendered":"Treino ABCD de Hipertrofia: Para Iniciantes, Intermedi\u00e1rio e Avan\u00e7ados (Homens e Mulheres)"},"content":{"rendered":"\n<div id=\"ga-treinoabcd-2026\">\n<style>\n#ga-treinoabcd-2026 *{box-sizing:border-box;}\n#ga-treinoabcd-2026{font-family:inherit;color:#2b2b2b;line-height:1.7;}\n#ga-treinoabcd-2026 h2{font-size:26px;font-weight:800;margin:36px 0 14px;color:#1a1a1a;}\n#ga-treinoabcd-2026 h3{font-size:19px;font-weight:700;margin:22px 0 10px;color:#1a1a1a;}\n#ga-treinoabcd-2026 p{margin:0 0 14px;font-size:16px;}\n#ga-treinoabcd-2026 .ga-resposta{background:#fdf1ea;border-radius:10px;padding:18px 20px;margin:0 0 22px;font-size:16px;border-left:4px solid #d9481e;}\n#ga-treinoabcd-2026 .ga-atualizado{display:inline-block;background:#fbe4d8;color:#c23e14;font-size:12.5px;font-weight:700;padding:4px 12px;border-radius:100px;margin-bottom:18px;}\n#ga-treinoabcd-2026 a{color:#d9481e;text-decoration:underline;}\n#ga-treinoabcd-2026 ul,#ga-treinoabcd-2026 ol{margin:0 0 14px;padding-left:22px;}\n#ga-treinoabcd-2026 li{margin-bottom:8px;font-size:16px;}\n#ga-treinoabcd-2026 table{width:100%;border-collapse:collapse;margin:0 0 18px;font-size:14.5px;}\n#ga-treinoabcd-2026 th{background:#fbe4d8;text-align:left;padding:10px 12px;font-weight:700;color:#1a1a1a;}\n#ga-treinoabcd-2026 td{padding:10px 12px;border-top:1px solid #ece3dc;}\n#ga-treinoabcd-2026 details{background:#faf7f5;border-radius:10px;padding:16px 20px;margin-bottom:12px;cursor:pointer;}\n#ga-treinoabcd-2026 details summary{list-style:none;cursor:pointer;}\n#ga-treinoabcd-2026 details summary::-webkit-details-marker{display:none;}\n#ga-treinoabcd-2026 details summary h3{display:inline;margin:0;font-size:16.5px;}\n#ga-treinoabcd-2026 details summary::after{content:\"+\";float:right;font-size:20px;color:#d9481e;}\n#ga-treinoabcd-2026 details[open] summary::after{content:\"\u2212\";}\n#ga-treinoabcd-2026 .ga-ans{margin-top:12px;font-size:15.5px;color:#444;}\n#ga-treinoabcd-2026 .ga-bib{font-size:13.5px;color:#666;margin-top:32px;padding-top:16px;border-top:1px solid #ece3dc;}\n#ga-treinoabcd-2026 .ga-bib li{font-size:13.5px;margin-bottom:6px;}\n@media(max-width:600px){#ga-treinoabcd-2026 table{font-size:13px;}#ga-treinoabcd-2026 th,#ga-treinoabcd-2026 td{padding:8px 6px;}}\n<\/style>\n\n\n\n<p class=\"ga-resposta\">\nO treino ABCD divide os grupos musculares em quatro sess\u00f5es semanais, permitindo maior volume e especializa\u00e7\u00e3o por grupo muscular do que o ABC. \u00c9 indicado para quem j\u00e1 tem alguma experi\u00eancia e busca mais tempo de recupera\u00e7\u00e3o entre os treinos de cada m\u00fasculo.\n<\/p><div class=\"grand-gas-topo_2 grand-entity-placement\" style=\"text-align: center;\" id=\"grand-3268473861\"><div id=\"grand-1733173194\" style=\"margin-left: auto;margin-right: auto;text-align: center;\"><a href=\"https:\/\/grandeatleta.com.br\/suplementos\/produto\/maca-peruana-negra\/?utm_source=grandeatleta.com.br&utm_medium=referral&utm_campaign=post_maca_randt&utm_term=nlog&utm_content=grandeatletablog\" rel=\"noopener\" target=\"_blank\"><img src=\"https:\/\/grandeatleta.com.br\/wp-content\/uploads\/2023\/07\/maca-peruana-negra-grande-alteta-suplementos.png\" ;\" width=\"600\" height=\"300\" border=\"0\" alt=\"maca peruana negra premium\"><\/a><\/div><\/div>\n\n<p>Conforme o praticante evolui, o volume e a intensidade do treino precisam acompanhar essa evolu\u00e7\u00e3o. O ABCD \u00e9 um passo natural depois do ABC, quando o organismo j\u00e1 est\u00e1 mais adaptado ao est\u00edmulo do treino resistido.<\/p>\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_87_1 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">T\u00f3picos do Conte\u00fado:<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Alternar tabela de conte\u00fado\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #000000;color:#000000\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #000000;color:#000000\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/grandeatleta.com.br\/blog\/treino-abcd\/#Vantagens_e_desvantagens\" >Vantagens e desvantagens<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/grandeatleta.com.br\/blog\/treino-abcd\/#Como_dividir_os_grupos_musculares\" >Como dividir os grupos musculares<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/grandeatleta.com.br\/blog\/treino-abcd\/#Ficha_de_treino_ABCD_para_iniciantes_Homens\" >Ficha de treino ABCD para iniciantes Homens<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/grandeatleta.com.br\/blog\/treino-abcd\/#Ficha_de_treino_ABCD_para_intermediarios_ou_avancados_Homens\" >Ficha de treino ABCD para intermedi\u00e1rios ou avan\u00e7ados Homens<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/grandeatleta.com.br\/blog\/treino-abcd\/#Ficha_de_treino_ABCD_feminino\" >Ficha de treino ABCD feminino<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/grandeatleta.com.br\/blog\/treino-abcd\/#Dicas_para_tornar_o_treino_mais_efetivo\" >Dicas para tornar o treino mais efetivo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/grandeatleta.com.br\/blog\/treino-abcd\/#Perguntas_frequentes_sobre_o_treino_ABCD\" >Perguntas frequentes sobre o treino ABCD<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/grandeatleta.com.br\/blog\/treino-abcd\/#Conclusao\" >Conclus\u00e3o<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Vantagens_e_desvantagens\"><\/span>Vantagens e desvantagens<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p><b>Vantagens:<\/b><\/p>\n<ul>\n<li>Grande volume muscular, com v\u00e1rios exerc\u00edcios por grupo<\/li>\n<li>Mais tempo de recupera\u00e7\u00e3o entre as sess\u00f5es de cada m\u00fasculo<\/li>\n<li>Alto potencial de progress\u00e3o de for\u00e7a e massa muscular<\/li>\n<\/ul>\n\n<p><b>Desvantagens:<\/b><\/p>\n<ul>\n<li>Menor frequ\u00eancia de trabalho direto por grupo muscular na semana<\/li>\n<li>Exige mais dias de consist\u00eancia para n\u00e3o perder o ritmo da divis\u00e3o<\/li>\n<\/ul>\n\n<h2><span class=\"ez-toc-section\" id=\"Como_dividir_os_grupos_musculares\"><\/span>Como dividir os grupos musculares<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<table>\n<tbody><tr><th>Treino A<\/th><th>Treino B<\/th><th>Treino C<\/th><th>Treino D<\/th><\/tr>\n<tr><td>Peitoral<\/td><td>Quadr\u00edceps<\/td><td>Deltoides<\/td><td>B\u00edceps<\/td><\/tr>\n<tr><td>Costas<\/td><td>Isquiotibiais<\/td><td>Abd\u00f4men<\/td><td>Tr\u00edceps<\/td><\/tr>\n<tr><td>Trap\u00e9zio<\/td><td>Panturrilha<\/td><td>Adutores<\/td><td>Antebra\u00e7o<\/td><\/tr>\n<\/tbody><\/table>\n\n<h2><span class=\"ez-toc-section\" id=\"Ficha_de_treino_ABCD_para_iniciantes_Homens\"><\/span>Ficha de treino ABCD para iniciantes Homens<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Frequ\u00eancia sugerida: segunda (A), ter\u00e7a (B), quarta descanso, quinta (C), sexta (D).<\/p>\n\n<table>\n<tbody><tr><th colspan=\"3\">Treino A \u2014 Peito, tr\u00edceps e abd\u00f4men<\/th><\/tr>\n<tr><th>Exerc\u00edcio<\/th><th>S\u00e9ries<\/th><th>Repeti\u00e7\u00f5es<\/th><\/tr>\n<tr><td>Supino reto com a barra<\/td><td>4<\/td><td>8 a 10<\/td><\/tr>\n<tr><td>Supino inclinado com halteres<\/td><td>4<\/td><td>8 a 10<\/td><\/tr>\n<tr><td>Crucifixo no cross over<\/td><td>4<\/td><td>10 a 12<\/td><\/tr>\n<tr><td>Tr\u00edceps nas paralelas<\/td><td>4<\/td><td>8 a 10<\/td><\/tr>\n<tr><td>Tr\u00edceps franc\u00eas<\/td><td>4<\/td><td>8 a 10<\/td><\/tr>\n<tr><td><a href=\"https:\/\/grandeatleta.com.br\/blog\/triceps-pulley-na-polia\/\">Tr\u00edceps corda<\/a><\/td><td>4<\/td><td>10 a 12<\/td><\/tr>\n<tr><td>Abdominal na m\u00e1quina<\/td><td>4<\/td><td>12 a 15<\/td><\/tr>\n<tr><td>Prancha ventral<\/td><td>4<\/td><td>1 min*<\/td><\/tr>\n<\/tbody><\/table>\n\n<table>\n<tbody><tr><th colspan=\"3\">Treino B \u2014 Quadr\u00edceps, isquiotibiais e adutores<\/th><\/tr>\n<tr><th>Exerc\u00edcio<\/th><th>S\u00e9ries<\/th><th>Repeti\u00e7\u00f5es<\/th><\/tr>\n<tr><td>Agachamento livre<\/td><td>4<\/td><td>8 a 10<\/td><\/tr>\n<tr><td>Mesa flexora<\/td><td>4<\/td><td>8 a 10<\/td><\/tr>\n<tr><td>Leg press<\/td><td>4<\/td><td>8 a 10<\/td><\/tr>\n<tr><td><a href=\"https:\/\/grandeatleta.com.br\/blog\/exercicio-stiff\/\">Stiff<\/a><\/td><td>4<\/td><td>8 a 10<\/td><\/tr>\n<tr><td><a href=\"https:\/\/grandeatleta.com.br\/cadeira-extensora\/\">Cadeira extensora<\/a><\/td><td>4<\/td><td>10 a 12<\/td><\/tr>\n<tr><td>Cadeira flexora<\/td><td>4<\/td><td>10 a 12<\/td><\/tr>\n<tr><td>Cadeira adutora<\/td><td>4<\/td><td>10 a 12<\/td><\/tr>\n<tr><td>Panturrilha no leg press<\/td><td>4<\/td><td>12 a 15<\/td><\/tr>\n<\/tbody><\/table>\n\n<table>\n<tbody><tr><th colspan=\"3\">Treino C \u2014 Costas, b\u00edceps e antebra\u00e7o<\/th><\/tr>\n<tr><th>Exerc\u00edcio<\/th><th>S\u00e9ries<\/th><th>Repeti\u00e7\u00f5es<\/th><\/tr>\n<tr><td><a href=\"https:\/\/grandeatleta.com.br\/barra-fixa\/\">Barra fixa pegada pronada<\/a><\/td><td>4<\/td><td>8 a 10<\/td><\/tr>\n<tr><td>Remada unilateral com halteres<\/td><td>4<\/td><td>8 a 10<\/td><\/tr>\n<tr><td>Remada baixa pegada pronada<\/td><td>4<\/td><td>8 a 10<\/td><\/tr>\n<tr><td>Pulldown<\/td><td>4<\/td><td>10 a 12<\/td><\/tr>\n<tr><td><a href=\"https:\/\/grandeatleta.com.br\/blog\/rosca-direta\/\">Rosca direta com barra<\/a><\/td><td>4<\/td><td>8 a 10<\/td><\/tr>\n<tr><td>Rosca concentrada<\/td><td>4<\/td><td>8 a 10<\/td><\/tr>\n<tr><td>Rosca martelo alternada<\/td><td>4<\/td><td>10 a 12<\/td><\/tr>\n<tr><td>Flex\u00e3o e extens\u00e3o de punho<\/td><td>4<\/td><td>12 a 15<\/td><\/tr>\n<tr><td>Extens\u00e3o de tronco no banco romano<\/td><td>4<\/td><td>12 a 15<\/td><\/tr>\n<\/tbody><\/table>\n\n<table>\n<tbody><tr><th colspan=\"3\">Treino D \u2014 Ombros, trap\u00e9zio e panturrilha<\/th><\/tr>\n<tr><th>Exerc\u00edcio<\/th><th>S\u00e9ries<\/th><th>Repeti\u00e7\u00f5es<\/th><\/tr>\n<tr><td>Desenvolvimento com barra<\/td><td>4<\/td><td>8 a 10<\/td><\/tr>\n<tr><td>Desenvolvimento Arnold<\/td><td>4<\/td><td>8 a 10<\/td><\/tr>\n<tr><td><a href=\"https:\/\/grandeatleta.com.br\/elevacao-frontal\/\">Eleva\u00e7\u00e3o frontal<\/a><\/td><td>4<\/td><td>10 a 12<\/td><\/tr>\n<tr><td><a href=\"https:\/\/grandeatleta.com.br\/blog\/elevacao-lateral\/\">Eleva\u00e7\u00e3o lateral<\/a><\/td><td>4<\/td><td>10 a 12<\/td><\/tr>\n<tr><td><a href=\"https:\/\/grandeatleta.com.br\/blog\/crucifixo-inverso-maquina\/\">Crucifixo inverso<\/a><\/td><td>4<\/td><td>10 a 12<\/td><\/tr>\n<tr><td>Remada alta com halteres<\/td><td>4<\/td><td>10 a 12<\/td><\/tr>\n<tr><td>Encolhimento com a barra<\/td><td>4<\/td><td>12 a 15<\/td><\/tr>\n<tr><td>Panturrilha em p\u00e9 no Smith<\/td><td>4<\/td><td>12 a 15<\/td><\/tr>\n<tr><td>Panturrilha sentada<\/td><td>4<\/td><td>12 a 15<\/td><\/tr>\n<\/tbody><\/table>\n\n<p>*Contra\u00e7\u00e3o isom\u00e9trica de 1 minuto.<\/p>\n\n<h2><span class=\"ez-toc-section\" id=\"Ficha_de_treino_ABCD_para_intermediarios_ou_avancados_Homens\"><\/span>Ficha de treino ABCD para intermedi\u00e1rios ou avan\u00e7ados Homens<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Aqui aparece o m\u00e9todo pir\u00e2mide em alguns exerc\u00edcios: a carga sobe e as repeti\u00e7\u00f5es descem a cada s\u00e9rie, terminando em uma s\u00e9rie mais leve e de repeti\u00e7\u00f5es altas.<\/p>\n\n<table>\n<tbody><tr><th colspan=\"3\">Treino A \u2014 Peito, b\u00edceps e antebra\u00e7o<\/th><\/tr>\n<tr><th>Exerc\u00edcio<\/th><th>S\u00e9ries<\/th><th>Repeti\u00e7\u00f5es<\/th><\/tr>\n<tr><td>Supino reto com barra<\/td><td>4<\/td><td>10-8-6-15*<\/td><\/tr>\n<tr><td>Supino inclinado com halteres<\/td><td>4<\/td><td>10-8-6-15*<\/td><\/tr>\n<tr><td>Crucifixo reto<\/td><td>4<\/td><td>10<\/td><\/tr>\n<tr><td>Crucifixo no cross over<\/td><td>4<\/td><td>12<\/td><\/tr>\n<tr><td>Rosca direta com barra<\/td><td>4<\/td><td>10-8-6-15*<\/td><\/tr>\n<tr><td>Rosca scott<\/td><td>4<\/td><td>10-8-6-15*<\/td><\/tr>\n<tr><td>Rosca martelo com corda no crossover<\/td><td>4<\/td><td>12<\/td><\/tr>\n<tr><td>Flex\u00e3o e extens\u00e3o de punho<\/td><td>4<\/td><td>15-12-10-20*<\/td><\/tr>\n<\/tbody><\/table>\n\n<table>\n<tbody><tr><th colspan=\"3\">Treino B \u2014 Pernas<\/th><\/tr>\n<tr><th>Exerc\u00edcio<\/th><th>S\u00e9ries<\/th><th>Repeti\u00e7\u00f5es<\/th><\/tr>\n<tr><td>Agachamento livre<\/td><td>4<\/td><td>10-8-6-20*<\/td><\/tr>\n<tr><td>Leg press<\/td><td>4<\/td><td>12-10-8-20*<\/td><\/tr>\n<tr><td>Cadeira extensora<\/td><td>4<\/td><td>12<\/td><\/tr>\n<tr><td>Afundo<\/td><td>4<\/td><td>12<\/td><\/tr>\n<tr><td>Mesa flexora<\/td><td>4<\/td><td>10-8-6-20*<\/td><\/tr>\n<tr><td>Cadeira flexora<\/td><td>4<\/td><td>10-8-6-20*<\/td><\/tr>\n<tr><td>Stiff<\/td><td>4<\/td><td>12<\/td><\/tr>\n<tr><td>Cadeira adutora<\/td><td>4<\/td><td>12<\/td><\/tr>\n<\/tbody><\/table>\n\n<table>\n<tbody><tr><th colspan=\"3\">Treino C \u2014 Costas e trap\u00e9zio<\/th><\/tr>\n<tr><th>Exerc\u00edcio<\/th><th>S\u00e9ries<\/th><th>Repeti\u00e7\u00f5es<\/th><\/tr>\n<tr><td>Levantamento terra<\/td><td>5<\/td><td>5<\/td><\/tr>\n<tr><td>Barra fixa<\/td><td>4<\/td><td>8<\/td><\/tr>\n<tr><td>Remada cavalinho<\/td><td>4<\/td><td>10-8-6-15*<\/td><\/tr>\n<tr><td>Pulldown<\/td><td>4<\/td><td>10-8-6-15*<\/td><\/tr>\n<tr><td>Encolhimento com a barra<\/td><td>4<\/td><td>15-12-10-20*<\/td><\/tr>\n<tr><td>Extens\u00e3o de tronco<\/td><td>4<\/td><td>15<\/td><\/tr>\n<\/tbody><\/table>\n\n<table>\n<tbody><tr><th colspan=\"3\">Treino D \u2014 Ombros, abd\u00f4men e panturrilha<\/th><\/tr>\n<tr><th>Exerc\u00edcio<\/th><th>S\u00e9ries<\/th><th>Repeti\u00e7\u00f5es<\/th><\/tr>\n<tr><td>Desenvolvimento militar<\/td><td>5<\/td><td>5<\/td><\/tr>\n<tr><td>Desenvolvimento Arnold<\/td><td>4<\/td><td>8<\/td><\/tr>\n<tr><td>Eleva\u00e7\u00e3o frontal<\/td><td>4<\/td><td>12-10-8-15*<\/td><\/tr>\n<tr><td>Eleva\u00e7\u00e3o lateral<\/td><td>4<\/td><td>12-10-8-15*<\/td><\/tr>\n<tr><td>Crucifixo inverso<\/td><td>4<\/td><td>12-10-8-15*<\/td><\/tr>\n<tr><td>Abdominal na m\u00e1quina<\/td><td>4<\/td><td>20<\/td><\/tr>\n<tr><td>Panturrilha em p\u00e9 no Smith<\/td><td>4<\/td><td>20 a 25<\/td><\/tr>\n<tr><td>Panturrilha sentada na m\u00e1quina<\/td><td>4<\/td><td>20 a 25<\/td><\/tr>\n<\/tbody><\/table>\n\n<p>*M\u00e9todo pir\u00e2mide: a carga aumenta e as repeti\u00e7\u00f5es diminuem a cada s\u00e9rie, terminando em uma s\u00e9rie mais leve.<\/p>\n\n<h2><span class=\"ez-toc-section\" id=\"Ficha_de_treino_ABCD_feminino\"><\/span>Ficha de treino ABCD feminino<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p align=\"center\"><img fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/uploads\/2018\/06\/treino-feminino-ABCD.jpg\" width=\"600\" height=\"350\" border=\"0\" alt=\"Treino ABCD\"><\/p>\n\n<p>Distribui\u00e7\u00e3o priorizando pernas e gl\u00fateos, sem deixar de lado a parte superior do corpo.<\/p>\n\n<table>\n<tbody><tr><th colspan=\"3\">Treino A \u2014 Pernas e panturrilha<\/th><\/tr>\n<tr><th>Exerc\u00edcio<\/th><th>S\u00e9ries<\/th><th>Repeti\u00e7\u00f5es<\/th><\/tr>\n<tr><td>Agachamento livre<\/td><td>4<\/td><td>12-10-8-20*<\/td><\/tr>\n<tr><td>Agachamento frontal<\/td><td>4<\/td><td>10-8-6-20*<\/td><\/tr>\n<tr><td>Leg press<\/td><td>4<\/td><td>12-10-8-20*<\/td><\/tr>\n<tr><td>Afundo<\/td><td>4<\/td><td>12<\/td><\/tr>\n<tr><td>Cadeira extensora<\/td><td>4<\/td><td>12<\/td><\/tr>\n<tr><td>Cadeira adutora<\/td><td>4<\/td><td>12<\/td><\/tr>\n<tr><td>Panturrilha em p\u00e9 no Smith<\/td><td>4<\/td><td>15<\/td><\/tr>\n<tr><td>Panturrilha sentada na m\u00e1quina<\/td><td>4<\/td><td>15<\/td><\/tr>\n<\/tbody><\/table>\n\n<table>\n<tbody><tr><th colspan=\"3\">Treino B \u2014 Peito, ombros e tr\u00edceps<\/th><\/tr>\n<tr><th>Exerc\u00edcio<\/th><th>S\u00e9ries<\/th><th>Repeti\u00e7\u00f5es<\/th><\/tr>\n<tr><td>Supino reto com halteres<\/td><td>4<\/td><td>12-10-8-6<\/td><\/tr>\n<tr><td>Crucifixo inclinado<\/td><td>4<\/td><td>8<\/td><\/tr>\n<tr><td>Voador peitoral<\/td><td>4<\/td><td>12<\/td><\/tr>\n<tr><td>Desenvolvimento com halteres<\/td><td>4<\/td><td>8<\/td><\/tr>\n<tr><td>Eleva\u00e7\u00e3o lateral<\/td><td>4<\/td><td>12<\/td><\/tr>\n<tr><td>Tr\u00edceps franc\u00eas<\/td><td>4<\/td><td>10<\/td><\/tr>\n<tr><td>Tr\u00edceps corda<\/td><td>4<\/td><td>10<\/td><\/tr>\n<\/tbody><\/table>\n\n<table>\n<tbody><tr><th colspan=\"3\">Treino C \u2014 Isquiotibiais, gl\u00fateos e lombar<\/th><\/tr>\n<tr><th>Exerc\u00edcio<\/th><th>S\u00e9ries<\/th><th>Repeti\u00e7\u00f5es<\/th><\/tr>\n<tr><td>Flex\u00e3o n\u00f3rdica<\/td><td>4<\/td><td>6<\/td><\/tr>\n<tr><td>Mesa flexora<\/td><td>4<\/td><td>8<\/td><\/tr>\n<tr><td>Cadeira flexora<\/td><td>4<\/td><td>12-10-8-6<\/td><\/tr>\n<tr><td>Stiff<\/td><td>4<\/td><td>12<\/td><\/tr>\n<tr><td>Extens\u00e3o de quadril na polia<\/td><td>4<\/td><td>10<\/td><\/tr>\n<tr><td>Gl\u00fateo na m\u00e1quina<\/td><td>4<\/td><td>10<\/td><\/tr>\n<tr><td>Cadeira abdutora<\/td><td>4<\/td><td>10<\/td><\/tr>\n<tr><td>Extens\u00e3o de tronco na m\u00e1quina<\/td><td>4<\/td><td>15<\/td><\/tr>\n<\/tbody><\/table>\n\n<table>\n<tbody><tr><th colspan=\"3\">Treino D \u2014 Costas e b\u00edceps<\/th><\/tr>\n<tr><th>Exerc\u00edcio<\/th><th>S\u00e9ries<\/th><th>Repeti\u00e7\u00f5es<\/th><\/tr>\n<tr><td>Puxador frontal<\/td><td>4<\/td><td>12-10-8-6<\/td><\/tr>\n<tr><td>Puxada pegada supinada<\/td><td>4<\/td><td>12-10-8-6<\/td><\/tr>\n<tr><td>Remada baixa<\/td><td>4<\/td><td>12-10-8-6<\/td><\/tr>\n<tr><td>Remada unilateral com halteres<\/td><td>4<\/td><td>12-10-8-6<\/td><\/tr>\n<tr><td>Rosca direta com barra<\/td><td>4<\/td><td>8<\/td><\/tr>\n<tr><td>Rosca alternada<\/td><td>4<\/td><td>10<\/td><\/tr>\n<tr><td>Abdominal reto no solo<\/td><td>4<\/td><td>15<\/td><\/tr>\n<\/tbody><\/table>\n\n<p><b>Leia tamb\u00e9m:<\/b> <a href=\"https:\/\/grandeatleta.com.br\/treino-abc\/\">Treino ABC<\/a>, o passo anterior, <a href=\"https:\/\/grandeatleta.com.br\/treino-abcde\/\">Treino ABCDE<\/a>, o pr\u00f3ximo n\u00edvel, e <a href=\"https:\/\/grandeatleta.com.br\/ectomorfo\/\">Ectomorfo<\/a>, para biotipos que precisam de aten\u00e7\u00e3o redobrada ao volume de treino.<\/p>\n\n<h2><span class=\"ez-toc-section\" id=\"Dicas_para_tornar_o_treino_mais_efetivo\"><\/span>Dicas para tornar o treino mais efetivo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p><b>Cuide da t\u00e9cnica.<\/b> Cargas maiores aumentam o risco de les\u00e3o quando a execu\u00e7\u00e3o n\u00e3o \u00e9 precisa.<\/p>\n\n<p><b>Use t\u00e9cnicas de intensidade com modera\u00e7\u00e3o.<\/b> <a href=\"https:\/\/grandeatleta.com.br\/blog\/drop-set\/\">Drop-set<\/a>, biset e repeti\u00e7\u00f5es parciais s\u00e3o \u00fateis, mas usados de forma espor\u00e1dica evitam o overtraining.<\/p>\n\n<p><b>Fique atento aos sinais do corpo.<\/b> Perda de for\u00e7a, ins\u00f4nia e cansa\u00e7o constante podem indicar necessidade de mais recupera\u00e7\u00e3o.<\/p>\n\n<h2><span class=\"ez-toc-section\" id=\"Perguntas_frequentes_sobre_o_treino_ABCD\"><\/span>Perguntas frequentes sobre o treino ABCD<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<details>\n<summary><h3>Preciso de quantos meses de treino para migrar para o ABCD?<\/h3><\/summary>\n<div class=\"ga-ans\">N\u00e3o existe um prazo fixo. A mudan\u00e7a depende mais da capacidade de recupera\u00e7\u00e3o e da resposta ao volume de treino atual do que do tempo de academia.<\/div>\n<\/details>\n\n<details>\n<summary><h3>Posso treinar ABCD com apenas 4 dias na semana?<\/h3><\/summary>\n<div class=\"ga-ans\">Sim, essa \u00e9 inclusive a distribui\u00e7\u00e3o mais comum: um treino por dia, quatro dias na semana, com folgas distribu\u00eddas conforme sua rotina.<\/div>\n<\/details>\n\n<details>\n<summary><h3>O treino ABCD serve para emagrecimento?<\/h3><\/summary>\n<div class=\"ga-ans\">O foco principal \u00e9 hipertrofia e ganho de for\u00e7a, mas associado a um bom controle alimentar, contribui indiretamente para a composi\u00e7\u00e3o corporal como qualquer treino de for\u00e7a bem estruturado.<\/div>\n<\/details>\n\n<h2><span class=\"ez-toc-section\" id=\"Conclusao\"><\/span>Conclus\u00e3o<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>N\u00e3o existe treino melhor ou pior \u2014 exerc\u00edcios, s\u00e9ries e repeti\u00e7\u00f5es dependem das necessidades e objetivos de cada pessoa. A divis\u00e3o ABCD costuma funcionar bem para quem j\u00e1 tem alguma experi\u00eancia e busca mais tempo de recupera\u00e7\u00e3o por grupo muscular.<\/p>\n\n<p>Consulte um profissional de Educa\u00e7\u00e3o F\u00edsica para ajustar o treino ao seu n\u00edvel e \u00e0s suas metas.<\/p>\n\n<ul class=\"ga-bib\">\n<li>PRESTES, J. et al. Prescri\u00e7\u00e3o e periodiza\u00e7\u00e3o do treinamento de for\u00e7a em academias. 2\u00aa edi\u00e7\u00e3o. Barueri, SP: Editora Manole, 2016.<\/li>\n<\/ul>\n\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>O treino ABCD divide os grupos musculares em quatro sess\u00f5es semanais, permitindo maior volume e especializa\u00e7\u00e3o por grupo muscular do que o ABC. \u00c9 indicado para quem j\u00e1 tem alguma experi\u00eancia e busca mais tempo de recupera\u00e7\u00e3o entre os treinos de cada m\u00fasculo. Conforme o praticante evolui, o volume e a intensidade do treino precisam<\/p>\n","protected":false},"author":1,"featured_media":804,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"no","_lmt_disable":"","footnotes":""},"categories":[23],"tags":[],"class_list":["post-798","post","type-post","status-publish","format-standard","has-post-thumbnail","category-dicas-de-treino"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Treino ABCD: Ficha Completa para Hipertrofia<\/title>\n<meta name=\"description\" content=\"Veja como montar um treino ABCD de hipertrofia, com fichas prontas para iniciantes, intermedi\u00e1rios e avan\u00e7ados para homens e mulheres.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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