Exercícios de pernas

É de longe o maior grupo do catálogo, porque "pernas" cobre agachamentos, extensões de anca, prensas, afundos, isolamentos de quadríceps e posteriores e ainda os gémeos. Um plano decente tem pelo menos um padrão de agachamento e um de extensão da anca por semana.

As pernas são o único grupo grande que não recebe trabalho de lado: nenhum exercício de tronco lhes dá séries. O volume que aparece na coluna delas é o volume que planeaste de propósito.

526 exercícios no catálogo, em 13 tipos de equipamento. Numa semana nova, a meta por omissão para este grupo é de 12 séries.

Como conta o volume

Cada série conta por inteiro para o músculo principal do exercício e também para o secundário, quando existe. Uma série de supino conta para o peito e para o tríceps — é a mesma regra do painel de volume semanal da app e da calculadora pública, e é por isso que a soma de um músculo pode passar o número de séries que executaste.

Por equipamento

Os nomes são os do catálogo, em inglês, tal como aparecem na app.

Barbell (97)

  • Banded Back Squat
  • Banded Deadlift
  • Banded Front Squat
  • Banded Romanian Deadlift
  • Banded Split Squat
  • Block Conventional Deadlift
  • Bulgarian Split Squat
  • Calf Jump
  • Calf Raises
  • Clean And Jerk
  • Clean And Press
  • Coan Deadlift
  • Conventional Pause Deadlift
  • Curtsy Deficit Lunge
  • Curtsy Lunge
  • Deficit Conventional Deadlift
  • Deficit Lunge
  • Feet Elevated Figure Four Glute Bridge
  • Feet Elevated Glute Bridge
  • Feet Elevated Single Leg Glute Bridge
  • Feet Elevated Staggered Glute Bridge
  • Figure Four Heels Elevated Hip Thrust
  • Figure Four Hip Thrust
  • Forward Lunge
  • Front Rack Deficit Lunge
  • Front Rack Step Up
  • Front Rack Step Up Knee Drive
  • Front Squat Bodybuilding
  • Front Squat Olympic
  • Front Squat With Straps
  • Glute Bridge
  • Hang Clean And Press
  • Heels Elevated Hip Thrust
  • Heels Up Back Squat
  • Heels Up Front Squat
  • High Bar Good Morning
  • High Bar Squat
  • High Pull
  • Hip Thrust
  • Jefferson Deadlift
  • Kickstand Squat
  • Landmine Alternating Lunge To Chest Press
  • Landmine Calf Raise
  • Landmine Curtsy Lunge
  • Landmine Glute Kick Back
  • Landmine Goblet Curtsy Lunge
  • Landmine Goblet Lateral Lunge
  • Landmine Hack Squat
  • Landmine Lateral Lunge
  • Landmine Lunge
  • Landmine Romanian Deadlift
  • Landmine Single Leg Glute Bridge
  • Landmine Single Leg Romanian Deadlift
  • Landmine Sissy Squat
  • Landmine Snatch
  • Landmine Squat
  • Landmine Staggered Romanian Deadlift
  • Landmine Sumo Deadlift
  • Landmine Thruster
  • Lateral Lunge
  • Low Bar Good Morning
  • Low Bar Squat
  • Muscle Snatch
  • Pause Box Squat
  • Pause Squat
  • Power Snatch
  • Quad Stomp
  • Reverse Deadlift
  • Reverse Lunge
  • Romanian Deadlift
  • Seated Calf Raise
  • Side Step Up
  • Single Leg Deadlift
  • Single Leg Heels Elevated Hip Thrust
  • Single Leg Hip Thrust
  • Snatch
  • Snatch Grip Deadlift
  • Snatch Grip High Pull
  • Snatch Grip Romanian Deadlift
  • Split Squat
  • Squat
  • Staggered Deadlift
  • Standing Tibialis Raise
  • Step Up
  • Step Up Balance
  • Step Up Knee Drive
  • Stiff Leg Deadlifts
  • Suitcase Carry
  • Suitcase Deadlift
  • Sumo Deadlift
  • Sumo Pause Deadlift
  • Tap Pause Squat
  • Thruster
  • Toes Up Calf Raise
  • Zercher Deficit Lunge
  • Zercher Good Morning
  • Zercher Squat

Dumbbells (92)

  • Alternating Forward Lunge
  • Alternating Lateral Lunge
  • Alternating Reverse Lunge
  • Alternating Single Arm Thruster
  • Assisted Bulgarian Split Squat
  • Box Squat
  • Bulgarian Split Squat
  • Calf Raise
  • Clean And Press
  • Cross Body Romanian Deadlift
  • Curtsy Deficit Lunge
  • Deficit Reverse Lunge
  • Feet Elevated Figure Four Glute Bridge
  • Feet Elevated Glute Bridge
  • Feet Elevated Single Leg Glute Bridge
  • Feet Elevated Staggered Glute Bridge
  • Figure Four Glute Bridge
  • Figure Four Heels Elevated Hip Thrust
  • Figure Four Hip Thrust
  • Forward Lunge
  • Front Rack Curtsy Deficit Lunge
  • Front Rack Deficit Reverse Lunge
  • Front Rack Pause Squat
  • Front Rack Squat
  • Front Rack Stability Ball Wall Squat
  • Front Rack Step Up
  • Front Rack Step Up Knee Drive
  • Glute Bridge
  • Goblet Alternating Curtsy Lunge
  • Goblet Bulgarian Split Squat
  • Goblet Curtsy Deficit Lunge
  • Goblet Curtsy Lunge
  • Goblet Deficit Reverse Lunge
  • Goblet Forward Lunge
  • Goblet Good Morning
  • Goblet Lateral Lunge
  • Goblet Pulse Squat
  • Goblet Reverse Lunge
  • Goblet Side Step Up
  • Goblet Split Squat
  • Goblet Squat
  • Goblet Step Up
  • Half Kneeling Goblet Romanian Deadlift
  • Half Kneeling Romanian Deadlift
  • Hang Clean And Press
  • Heels Elevated Hip Thrust
  • Heels Up Goblet Squat
  • Heels Up Narrow Goblet Squat
  • Hip Thrust
  • Kickstand Squat
  • Lateral Lunge Reach
  • Leg Curl
  • Leg Extension
  • Offset Squat
  • Overhead Squat
  • Quad Stomp
  • Reverse Lunge
  • Romanian Deadlift
  • Seated Calf Raise
  • Seated Tibialis Raise
  • Side Step Up
  • Single Arm Clean And Press
  • Single Arm Front Rack Step Up
  • Single Arm Front Rack Step Up Knee Drive
  • Single Arm Hang Clean And Press
  • Single Arm Overhead Squat
  • Single Arm Step Up
  • Single Arm Step Up Knee Drive
  • Single Arm Thruster
  • Single Leg Calf Raise
  • Single Leg Glute Bridge
  • Single Leg Heels Elevated Hip Thrust
  • Single Leg Hip Thrust
  • Single Leg Single Arm Deadlift
  • Single Leg Stiff Leg Deadlift
  • Somersault Squat
  • Split Squat
  • Stability Ball Goblet Wall Squat
  • Stability Ball Wall Squat
  • Staggered Deadlift
  • Staggered Glute Bridge
  • Staggered Hip thrust
  • Staggered Waiters Bow
  • Standing Hip Abduction
  • Standing Tibialis Raise
  • Step Up
  • Step Up Knee Drive
  • Sumo Squat
  • Swing
  • Swing Lunge
  • Thruster
  • Waiters Bow

Bodyweight (87)

  • Alternating Curtsy Lunge
  • Alternating Forward Lunge
  • Alternating Jump Lunge
  • Alternating Lateral Lunge
  • Alternating Reverse Lunges
  • Assisted Bulgarian Split Squat
  • Assisted Sissy Squat
  • Box Jump
  • Box Squat
  • Bulgarian Split Squat
  • Butterfly Stretch
  • Calf Raises
  • Curtsy Deficit Lunge
  • Curtsy Lunge
  • Curtsy Step Down
  • Deficit Reverse Lunge
  • Depth Jump
  • Donkey Calf Raise
  • Feet Elevated Figure Four Glute Bridge
  • Feet Elevated Glute Bridge
  • Feet Elevated Single Leg Glute Bridge
  • Feet Elevated Staggered Glute Bridge
  • Figure Four Heels Elevated Hip Thrust
  • Forward Lunge
  • Forward Lunges
  • Glute Bridge
  • Glute Bridge Eccentric Unilateral
  • Glute Bridge Isometric Hold Single Alternate
  • Good Mornings
  • Half Kneeling Hip Hinge
  • Hamstring Bridge Isometric Open Angle
  • Hamstring Bridge With Elevated Legs Box Bilateral
  • Hamstring Bridge With Elevated Legs Box Unilateral
  • Heels Elevated Hip Thrust
  • Heels Up Squat
  • Hip Abduction
  • In And Out Jump Squat
  • Jump Squats
  • Kickbacks
  • Kickstand Squat
  • Lateral Lunge
  • Lateral Lunge Jump
  • Ninety Ninety Hip Stretch
  • Nordic Hamstring Curl
  • Partial Step Down
  • Pole Overhead Squat
  • Pop Squat
  • Pulse Squat
  • Quad Stomp
  • Reverse Lunge
  • Reverse Step Up
  • Seated Box Jump
  • Seated Tibialis Raise
  • Side Lunges
  • Single Leg Balance Stable
  • Single Leg Box Jump
  • Single Leg Calf Raise
  • Single Leg Glute Bridge
  • Single Leg Heels Elevated Hip Thrust
  • Single Leg Slider Hamstring Curl 2
  • Single Leg Squat
  • Single Legged Romanian Deadlifts
  • Slider Hamstring Curl
  • Slider Hamstring Curl Eccentric
  • Slider Hamstring Curl Single Leg
  • Split Squat
  • Squat
  • Stability Ball Glute Bridge
  • Stability Ball Hamstring Curl
  • Stability Ball Hip Thrust
  • Stability Ball Reverse Hyperextension
  • Stability Ball Single Leg Hip Thrust
  • Stability Ball Sissy Squat
  • Stability Ball Straight Leg Glute Bridge
  • Stability Ball Wall Squat
  • Staggered Waiters Bow
  • Standing Hamstring Curl
  • Standing Hamstring Curl Isometric
  • Step Down
  • Step Up Knee Drive
  • Swing Lunge
  • Swingthrough Lunge
  • Tip Toe Walking
  • Waiters Bow
  • Walking Calf Raises
  • Walking Lunge
  • Wall Sit

Kettlebells (83)

  • Alternating Curtsy Lunge
  • Alternating Forward Lunge
  • Alternating Lateral Lunge
  • Alternating Reverse Lunge
  • Alternating Single Arm Thruster
  • Alternating Swing
  • Assisted Bulgarian Split Squat
  • Box Squat
  • Calf Raise
  • Clean And Jerk
  • Clean And Press
  • Conventional Deadlift (Double)
  • Deadlift (Single)
  • Deficit Reverse Lunge
  • Figure Four Hip Thrust
  • Forward Lunge (Double)
  • Front Rack Curtsy Lunge (Double)
  • Front Rack Deficit Reverse Lunge
  • Front Rack Forward Lunge (Double)
  • Front Rack Lateral Lunge (Double)
  • Front Rack Reverse Lunge (Double)
  • Front Rack Single Arm Lateral Lunge
  • Front Rack Squat
  • Front Rack Step Up
  • Front Rack Step Up Knee Drive
  • Full Swing
  • Glute Bridge
  • Goblet Calf Raise
  • Goblet Good Morning
  • Goblet Squat
  • Half Kneeling Goblet Romanian Deadlift
  • Half Kneeling Romanian Deadlift
  • Hang Clean And Jerk
  • Hang Clean And Press
  • Hang Squat Clean And Jerk
  • Heels Up Goblet Squat
  • Hip Thrust
  • Kickstand Squat
  • Lateral Lunge
  • Lateral Lunge (Single)
  • Quad Stomp
  • Reverse Lunge
  • Romanian Deadlift
  • Seated Calf Raise
  • Seated Calf Raise Double
  • Single Arm Calf Raise
  • Single Arm Clean And Jerk
  • Single Arm Clean And Press
  • Single Arm Curtsy Lunge
  • Single Arm Forward Lunge
  • Single Arm Front Rack Forward Lunge
  • Single Arm Front Rack Reverse Lunge
  • Single Arm Front Rack Step Up
  • Single Arm Front Rack Step Up Knee Drive
  • Single Arm Hang Clean And Jerk
  • Single Arm Reverse Lunge
  • Single Arm Snatch
  • Single Arm Step Up Balance
  • Single Arm Step Up Knee Drive
  • Single Arm Swing
  • Single Arm Thruster
  • Single Leg Calf Raise
  • Single Leg Deadlift
  • Single Leg Glute Bridge
  • Single Leg Hip Thrust
  • Single Leg Single Arm Calf Raise
  • Snatch (Double)
  • Somersault Squat
  • Squat Clean And Jerk
  • Staggered Deadlift
  • Staggered Deadlift (Single)
  • Staggered Swing
  • Staggered Waiters Bow
  • Step Up
  • Step Up Double
  • Suitcase Deadlift
  • Sumo Deadlift
  • Swing
  • Swing (Double)
  • Swing Lunge
  • Thruster
  • Tibialis Raise
  • Waiters Bow

Machine (37)

  • 45 Degree Calf Raise
  • Belt Squat
  • Donkey Calf Raise
  • Glute Ham Raise
  • Glute Kickback
  • Gluteator
  • Goblet Sissy Squat
  • Hack Squat
  • Hamstring Curl
  • Hip Abduction
  • Hip Adduction
  • Hip And Glute Abduction
  • Hip And Glute Adduction
  • Hip And Glute Kickback
  • Hip Thrust
  • Horizontal Hack Squat
  • Horizontal Leg Press
  • Horizontal Leg Press Calf Jump
  • Horizontal Leg Press Calf Raise
  • Horizontal Sissy Leg Press
  • Leg Extension
  • Leg Press
  • Pendulum Squat
  • Plate Loaded Calf Raise
  • Plate Loaded Hip Thrust
  • Plate Loaded Kneeling Hamstring Curl
  • Plate Loaded Leg Extension
  • Reverse Hyperextension
  • Seated Calf Raises
  • Seated Hamstring Curl
  • Seated Leg Curl
  • Single Leg Leg Press
  • Sissy Squat
  • Squat Press
  • Standing Calf Raises
  • Standing Hamstring Curl
  • Vertical Leg Press

Cables (28)

  • Bar Calve Raise
  • Bar Romanian Deadlift
  • Bar Staggered Romanian Deadlift
  • Belt Calf Raise
  • Belt Split Squat
  • Belt Squat
  • Bench Straight Leg Kickback
  • Calve Raise
  • Elevated Deadlift
  • Goblet Squat
  • Hamstring Curl
  • Incline Bench Straight Leg Kickback
  • Pull Through
  • Quadruped Hip Abduction
  • Seated Leg Curl
  • Seated Leg Extension
  • Single Leg Deadlift
  • Single Leg Laying Leg Curl
  • Split Squat
  • Standing Glute Kickback
  • Standing Hip Abduction
  • Standing Hip Adduction
  • Standing Leg Extension
  • Standing Mid Kickback
  • Standing Straight Leg Glute Kickback
  • Standing Straight Leg Mid Kickback
  • Zercher Good Morning
  • Zercher Squat

Plate (24)

  • Clean
  • Clean And Press
  • Curtsy Lunge
  • Deadlift
  • Deficit Lunge
  • Forward Lunge
  • Goblet Deficit Reverse Lunge
  • Good Morning
  • Good Morning Anterior
  • Lateral Lunge
  • Overhead Squat
  • Overhead Walking Lunge
  • Reverse Lunge
  • Reverse Lunge Twist
  • Single Leg Deadlift
  • Single Leg Pinch Grip Deadlift
  • Squat
  • Squat Hold
  • Staggered Deadlift
  • Staggered Pinch Grip Deadlift
  • Staggered Waiters Bow
  • Thruster
  • Waiters Bow
  • Weighted Wall Sit

Band (17)

  • Banded Side Walks
  • Calf Raise
  • Glute Kickback
  • Goblet Squat
  • Good Morning
  • Hip Abduction
  • Hip Adduction
  • Leg Curl
  • Leg Extension
  • Leg Press
  • Pullthrough
  • Romanian Deadlift
  • Spanish Squat
  • Squat
  • Squat Hold Row
  • Squat Hold Single Arm Row
  • Standing Good Morning

Medicine-Ball (16)

  • Ball Headlock Squat
  • Ball Offset Squat
  • Clean And Press
  • Clean And Press Slam
  • Hang Clean And Press
  • Hip Abduction
  • Lateral Lunge Slam
  • Overhead Reverse Lunge
  • Overhead Squat
  • Reverse Lunge
  • Reverse Lunge Twist
  • Self Toss
  • Single Leg Deadlift
  • Squat Reach
  • Thruster
  • Wall Ball

Smith-Machine (14)

  • Calf Raise
  • Glute Kickback
  • Hip Thrust
  • Leg Press
  • Narrow Stance Squat
  • Reverse Lunge
  • Romanian Deadlift
  • Seated Calf Raise
  • Single Leg Hip Thrust
  • Sissy Squat
  • Split Squat
  • Squat
  • Staggered Deadlift
  • Sumo Romanian Deadlift

Bosu-Ball (12)

  • Burpee
  • Calf Raise
  • Feet Elevated Glute Bridge
  • Half Burpee
  • Hip Thrust
  • Lateral Lunge
  • Plank Glute Kickback
  • Reverse Lunge
  • Single Leg Elevated Glute Bridge
  • Single Leg Hip Thrust
  • Split Squat
  • Squat

Vitruvian (10)

  • Belt Squat
  • Deficit Lunge
  • Figure Four Hip Thrust
  • Front Squat
  • Hip Thrust
  • Romanian Deadlift
  • Seated Calf Raise
  • Single Leg Deadlift
  • Staggered Deadlift
  • Standing Calf Raise

TRX (9)

  • Calf Raise
  • Curtsy Lunge
  • Glute Bridge
  • Hamstring Curl
  • Jumping Squat
  • Lateral Lunge
  • Reverse Lunge
  • Split Squat
  • Squat

Continuar a ler

Abrir a calculadora

Calculadora de volume semanal por grupo muscular

Escolhe os exercícios da semana, define as séries e vê quantas séries cada músculo recebe — sem registo.

Ler o guia

Quantas séries por músculo por semana

O intervalo mais citado é 10 a 20 séries efetivas por músculo por semana. Por onde começar, como subir dentro do bloco e o que conta mesmo como série.

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