Plano de Treino \u2014 Felipe<\/title>\n<link rel=\"stylesheet\" href=\"https:\/\/fonts.googleapis.com\/css2?family=Barlow+Condensed:wght@500;600;700&family=Source+Sans+3:wght@400;500;600;700&display=swap\">\n<style>\n :root {\n --bg: #f7f5f1;\n --surface: #ffffff;\n --surface-raised: #fffdfb;\n --ink: #1c2321;\n --ink-soft: #5b645f;\n --ink-faint: #8a9089;\n --accent: #c6541d;\n --accent-soft: #f2e1d3;\n --accent-soft-ink: #8a3e14;\n --line: #e4dfd6;\n --rest: #eef1ec;\n --rest-ink: #56695c;\n --done-bg: #eef4ee;\n --done-ink: #4c7457;\n --shadow: 0 1px 2px rgba(28, 35, 33, 0.04), 0 8px 24px -12px rgba(28, 35, 33, 0.12);\n }\n\n @media (prefers-color-scheme: dark) {\n :root {\n --bg: #14181a;\n --surface: #1d2225;\n --surface-raised: #232a2d;\n --ink: #eeece6;\n --ink-soft: #a8afa9;\n --ink-faint: #74807a;\n --accent: #e58a4c;\n --accent-soft: #33251a;\n --accent-soft-ink: #f0c39a;\n --line: #2a3033;\n --rest: #20262a;\n --rest-ink: #8ea295;\n --done-bg: #1c2a20;\n --done-ink: 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L65,64 L71,70\"\/>\n<\/symbol>\n\n<symbol id=\"leg-raise\" viewBox=\"0 0 100 100\">\n <line class=\"gear\" x1=\"10\" y1=\"78\" x2=\"92\" y2=\"78\"\/>\n <circle class=\"fig\" cx=\"15\" cy=\"75\" r=\"7\"\/>\n <polyline class=\"fig\" points=\"22,75 55,75\"\/>\n <polyline class=\"fig\" points=\"55,75 65,55 75,35\"\/>\n<\/symbol>\n\n<symbol id=\"hip-thrust\" viewBox=\"0 0 100 100\">\n <rect class=\"surface\" x=\"8\" y=\"55\" width=\"22\" height=\"8\" rx=\"3\"\/>\n <circle class=\"fig\" cx=\"12\" cy=\"52\" r=\"6\"\/>\n <polyline class=\"fig\" points=\"20,58 55,55\"\/>\n <polyline class=\"fig\" points=\"55,55 70,75 85,80\"\/>\n <line class=\"gear\" x1=\"45\" y1=\"50\" x2=\"65\" y2=\"50\"\/>\n <circle class=\"gear-fill\" cx=\"45\" cy=\"50\" r=\"6\"\/>\n <circle class=\"gear-fill\" cx=\"65\" cy=\"50\" r=\"6\"\/>\n<\/symbol>\n\n<symbol id=\"hip-abduction\" viewBox=\"0 0 100 100\">\n <rect class=\"surface\" x=\"30\" y=\"55\" width=\"35\" height=\"12\" rx=\"3\"\/>\n <polyline class=\"fig\" points=\"48,60 48,35\"\/>\n <circle class=\"fig\" cx=\"48\" cy=\"28\" r=\"7\"\/>\n <polyline class=\"fig\" points=\"48,60 30,78 25,90\"\/>\n <polyline class=\"fig\" points=\"48,60 66,78 72,90\"\/>\n <rect class=\"surface\" x=\"25\" y=\"74\" width=\"10\" height=\"7\" rx=\"2\"\/>\n <rect class=\"surface\" x=\"61\" y=\"74\" width=\"10\" height=\"7\" rx=\"2\"\/>\n<\/symbol>\n\n<symbol id=\"lateral-raise\" viewBox=\"0 0 100 100\">\n <circle class=\"fig\" cx=\"50\" cy=\"15\" r=\"8\"\/>\n <polyline class=\"fig\" points=\"50,23 50,55\"\/>\n <polyline class=\"fig\" points=\"50,55 44,75 44,92\"\/>\n <polyline class=\"fig\" points=\"50,55 56,75 56,92\"\/>\n <polyline class=\"fig\" points=\"38,30 15,30\"\/>\n <polyline class=\"fig\" points=\"62,30 85,30\"\/>\n <circle class=\"gear-fill\" cx=\"15\" cy=\"30\" r=\"6\"\/>\n <circle class=\"gear-fill\" cx=\"85\" cy=\"30\" r=\"6\"\/>\n<\/symbol>\n\n<\/defs>\n<\/svg>\n\n<div class=\"page\">\n\n <header class=\"top\">\n <p class=\"eyebrow\">Plano de treino \u00b7 Felipe<\/p>\n <h1>Volta \u00e0 academia, 4x por semana<\/h1>\n <p class=\"sub\">Divis\u00e3o superior\/inferior (A\/B) para quem est\u00e1 retomando: t\u00e9cnica em primeiro lugar nas primeiras semanas, volume moderado e cardio no fechamento de cada treino. Marque cada exerc\u00edcio ao concluir \u2014 seu progresso fica salvo neste navegador.<\/p>\n <div class=\"chips\">\n <span class=\"chip\">🎯 <b>Condicionamento geral<\/b><\/span>\n <span class=\"chip\">📅 <b>4x<\/b> por semana<\/span>\n <span class=\"chip\">⏱️ <b>45\u201360 min<\/b> por sess\u00e3o<\/span>\n <span class=\"chip\">🏋️ Academia completa<\/span>\n <span class=\"chip\">🏃 Cardio ao final<\/span>\n <\/div>\n <\/header>\n\n <nav class=\"day-filter\" id=\"dayFilter\" aria-label=\"Filtrar por dia de treino\">\n <button type=\"button\" class=\"filter-btn\" data-filter=\"todos\">Semana toda<\/button>\n <button type=\"button\" class=\"filter-btn\" data-filter=\"d1\">Segunda<\/button>\n <button type=\"button\" class=\"filter-btn\" data-filter=\"d2\">Ter\u00e7a<\/button>\n <button type=\"button\" class=\"filter-btn\" data-filter=\"d3\">Quinta<\/button>\n <button type=\"button\" class=\"filter-btn\" data-filter=\"d4\">Sexta<\/button>\n <\/nav>\n\n <div class=\"week\" data-section=\"week\">\n <div class=\"week-day\"><div class=\"dow\">Seg<\/div><div class=\"what\">Superior A<\/div><\/div>\n <div class=\"week-day\"><div class=\"dow\">Ter<\/div><div class=\"what\">Inferior A<\/div><\/div>\n <div class=\"week-day is-rest\"><div class=\"dow\">Qua<\/div><div class=\"what\">Descanso<\/div><\/div>\n <div class=\"week-day\"><div class=\"dow\">Qui<\/div><div class=\"what\">Superior B<\/div><\/div>\n <div class=\"week-day\"><div class=\"dow\">Sex<\/div><div class=\"what\">Inferior B<\/div><\/div>\n <div class=\"week-day is-rest\"><div class=\"dow\">S\u00e1b<\/div><div class=\"what\">Livre<\/div><\/div>\n <div class=\"week-day is-rest\"><div class=\"dow\">Dom<\/div><div class=\"what\">Descanso<\/div><\/div>\n <\/div>\n\n <section class=\"block\" data-section=\"guide\">\n <h2>Como usar o plano<\/h2>\n <div class=\"guide\">\n <div class=\"guide-item\">\n <p class=\"label\">Aquecimento<\/p>\n <p>5\u20138 min de mobilidade + 1 s\u00e9rie leve nos dois primeiros exerc\u00edcios de cada treino, antes das s\u00e9ries valendo.<\/p>\n <\/div>\n <div class=\"guide-item\">\n <p class=\"label\">Descanso entre s\u00e9ries<\/p>\n <p>60\u201390s nos exerc\u00edcios de isolamento, 90\u2013120s nos multiarticulares (agachamento, supino, terra, remada).<\/p>\n <\/div>\n <div class=\"guide-item\">\n <p class=\"label\">Intensidade<\/p>\n <p>Escolha uma carga em que as 2 \u00faltimas repeti\u00e7\u00f5es de cada s\u00e9rie fiquem dif\u00edceis, mas com t\u00e9cnica limpa.<\/p>\n <\/div>\n <div class=\"guide-item\">\n <p class=\"label\">Cardio final<\/p>\n <p>15\u201320 min em ritmo moderado (esteira, bike ou el\u00edptico) \u2014 constante, sem precisar de intervalos.<\/p>\n <\/div>\n <\/div>\n <\/section>\n\n <section class=\"block\" data-section=\"d1\">\n <h2>Segunda<\/h2>\n <div class=\"day-card\" id=\"dia-1\">\n <div class=\"day-head\">\n <div class=\"titles\"><span class=\"day-num\">DIA 1<\/span><h3>Superior A<\/h3><\/div>\n <span class=\"focus\">peito \u00b7 costas \u00b7 ombro<\/span>\n <\/div>\n <div class=\"day-progress\">\n <div class=\"progress-track\"><div class=\"progress-fill\"><\/div><\/div>\n <span class=\"progress-badge\">0 de 8 conclu\u00eddos<\/span>\n <button type=\"button\" class=\"reset-day\">Reiniciar<\/button>\n <\/div>\n <ul class=\"ex-list\">\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#press-lying\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Supino reto (barra ou halteres)<\/span><span class=\"ex-meta\">3 \u00d7 10 \u00b7 descanso 90s<\/span><span class=\"ex-obs\">Movimento principal do dia<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d1-1\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#row-bent\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Remada curvada ou m\u00e1quina<\/span><span class=\"ex-meta\">3 \u00d7 10 \u00b7 descanso 90s<\/span><span class=\"ex-obs\">Foco em puxar com as costas<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d1-2\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#shoulder-press-seated\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Desenvolvimento de ombro (halteres, sentado)<\/span><span class=\"ex-meta\">3 \u00d7 10 \u00b7 descanso 75s<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d1-3\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#lat-pulldown\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Puxada frente (pulley)<\/span><span class=\"ex-meta\">3 \u00d7 12 \u00b7 descanso 75s<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d1-4\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#fly-lying\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Crucifixo ou peck deck<\/span><span class=\"ex-meta\">3 \u00d7 12 \u00b7 descanso 60s<\/span><span class=\"ex-obs\">Isolamento de peito<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d1-5\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#triceps-pushdown\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Tr\u00edceps corda (polia)<\/span><span class=\"ex-meta\">3 \u00d7 12 \u00b7 descanso 60s<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d1-6\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#biceps-curl\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Rosca direta (barra ou halteres)<\/span><span class=\"ex-meta\">3 \u00d7 12 \u00b7 descanso 60s<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d1-7\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#plank\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Prancha abdominal<\/span><span class=\"ex-meta\">3 \u00d7 30\u201340s \u00b7 descanso 45s<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d1-8\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <\/ul>\n <div class=\"day-foot\"><span><b>Cardio final:<\/b> 15 min moderado<\/span><\/div>\n <\/div>\n <\/section>\n\n <section class=\"block\" data-section=\"d2\">\n <h2>Ter\u00e7a<\/h2>\n <div class=\"day-card\" id=\"dia-2\">\n <div class=\"day-head\">\n <div class=\"titles\"><span class=\"day-num\">DIA 2<\/span><h3>Inferior A<\/h3><\/div>\n <span class=\"focus\">quadr\u00edceps \u00b7 gl\u00fateo<\/span>\n <\/div>\n <div class=\"day-progress\">\n <div class=\"progress-track\"><div class=\"progress-fill\"><\/div><\/div>\n <span class=\"progress-badge\">0 de 7 conclu\u00eddos<\/span>\n <button type=\"button\" class=\"reset-day\">Reiniciar<\/button>\n <\/div>\n <ul class=\"ex-list\">\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#squat\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Agachamento livre ou leg press<\/span><span class=\"ex-meta\">3 \u00d7 10 \u00b7 descanso 120s<\/span><span class=\"ex-obs\">Movimento principal do dia<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d2-1\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#leg-extension\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Cadeira extensora<\/span><span class=\"ex-meta\">3 \u00d7 12 \u00b7 descanso 60s<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d2-2\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#hip-hinge\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Stiff (terra romeno)<\/span><span class=\"ex-meta\">3 \u00d7 10 \u00b7 descanso 90s<\/span><span class=\"ex-obs\">Posterior de coxa<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d2-3\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#leg-curl\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Cadeira flexora<\/span><span class=\"ex-meta\">3 \u00d7 12 \u00b7 descanso 60s<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d2-4\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#lunge\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Afundo \/ passada<\/span><span class=\"ex-meta\">3 \u00d7 10 (cada perna) \u00b7 descanso 75s<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d2-5\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#calf-raise-standing\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Panturrilha em p\u00e9<\/span><span class=\"ex-meta\">3 \u00d7 15 \u00b7 descanso 45s<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d2-6\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#leg-raise\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Abdominal (eleva\u00e7\u00e3o de pernas)<\/span><span class=\"ex-meta\">3 \u00d7 15 \u00b7 descanso 45s<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d2-7\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <\/ul>\n <div class=\"day-foot\"><span><b>Cardio final:<\/b> 15\u201320 min moderado<\/span><\/div>\n <\/div>\n <\/section>\n\n <div class=\"rest-card\" data-section=\"rest-qua\">🌙 <span><b>Quarta \u2014 Descanso.<\/b> Sono e alimenta\u00e7\u00e3o contam tanto quanto o treino nesta fase de retomada.<\/span><\/div>\n\n <section class=\"block\" data-section=\"d3\">\n <h2>Quinta<\/h2>\n <div class=\"day-card\" id=\"dia-3\">\n <div class=\"day-head\">\n <div class=\"titles\"><span class=\"day-num\">DIA 3<\/span><h3>Superior B<\/h3><\/div>\n <span class=\"focus\">ombro \u00b7 dorsal \u00b7 bra\u00e7o<\/span>\n <\/div>\n <div class=\"day-progress\">\n <div class=\"progress-track\"><div class=\"progress-fill\"><\/div><\/div>\n <span class=\"progress-badge\">0 de 7 conclu\u00eddos<\/span>\n <button type=\"button\" class=\"reset-day\">Reiniciar<\/button>\n <\/div>\n <ul class=\"ex-list\">\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#shoulder-press-standing\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Desenvolvimento militar (barra ou halteres)<\/span><span class=\"ex-meta\">3 \u00d7 10 \u00b7 descanso 90s<\/span><span class=\"ex-obs\">Movimento principal do dia<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d3-1\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#row-seated\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Remada baixa (pulley) ou puxada aberta<\/span><span class=\"ex-meta\">3 \u00d7 10 \u00b7 descanso 90s<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d3-2\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#lateral-raise\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Eleva\u00e7\u00e3o lateral<\/span><span class=\"ex-meta\">3 \u00d7 12 \u00b7 descanso 60s<\/span><span class=\"ex-obs\">Ombro lateral<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d3-3\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#row-oneArm\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Remada unilateral (halter)<\/span><span class=\"ex-meta\">3 \u00d7 10 (cada lado) \u00b7 descanso 75s<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d3-4\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#biceps-curl\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Rosca alternada ou Scott<\/span><span class=\"ex-meta\">3 \u00d7 12 \u00b7 descanso 60s<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d3-5\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#skull-crusher\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Tr\u00edceps franc\u00eas ou testa<\/span><span class=\"ex-meta\">3 \u00d7 12 \u00b7 descanso 60s<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d3-6\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#leg-raise\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Abdominal infra<\/span><span class=\"ex-meta\">3 \u00d7 15 \u00b7 descanso 45s<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d3-7\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <\/ul>\n <div class=\"day-foot\"><span><b>Cardio final:<\/b> 15 min moderado<\/span><\/div>\n <\/div>\n <\/section>\n\n <section class=\"block\" data-section=\"d4\">\n <h2>Sexta<\/h2>\n <div class=\"day-card\" id=\"dia-4\">\n <div class=\"day-head\">\n <div class=\"titles\"><span class=\"day-num\">DIA 4<\/span><h3>Inferior B<\/h3><\/div>\n <span class=\"focus\">posterior \u00b7 gl\u00fateo<\/span>\n <\/div>\n <div class=\"day-progress\">\n <div class=\"progress-track\"><div class=\"progress-fill\"><\/div><\/div>\n <span class=\"progress-badge\">0 de 7 conclu\u00eddos<\/span>\n <button type=\"button\" class=\"reset-day\">Reiniciar<\/button>\n <\/div>\n <ul class=\"ex-list\">\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#deadlift\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Levantamento terra (convencional ou sum\u00f4)<\/span><span class=\"ex-meta\">3 \u00d7 8 \u00b7 descanso 120s<\/span><span class=\"ex-obs\">Carga moderada, priorize t\u00e9cnica<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d4-1\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#leg-curl\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Cadeira flexora<\/span><span class=\"ex-meta\">3 \u00d7 12 \u00b7 descanso 60s<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d4-2\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#hip-thrust\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Hip thrust \/ eleva\u00e7\u00e3o p\u00e9lvica<\/span><span class=\"ex-meta\">3 \u00d7 12 \u00b7 descanso 75s<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d4-3\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#bulgarian\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Agachamento b\u00falgaro<\/span><span class=\"ex-meta\">3 \u00d7 10 (cada perna) \u00b7 descanso 75s<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d4-4\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#hip-abduction\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Abdu\u00e7\u00e3o de quadril (m\u00e1quina)<\/span><span class=\"ex-meta\">3 \u00d7 15 \u00b7 descanso 45s<\/span><span class=\"ex-obs\">Gl\u00fateo m\u00e9dio<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d4-5\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#calf-raise-seated\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Panturrilha sentado<\/span><span class=\"ex-meta\">3 \u00d7 15 \u00b7 descanso 45s<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d4-6\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#side-plank\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Prancha lateral<\/span><span class=\"ex-meta\">3 \u00d7 30s (cada lado) \u00b7 descanso 45s<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d4-7\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <\/ul>\n <div class=\"day-foot\"><span><b>Cardio final:<\/b> 15\u201320 min moderado<\/span><\/div>\n <\/div>\n <\/section>\n\n <div class=\"rest-card\" data-section=\"rest-fds\">🌤️ <span><b>S\u00e1bado e domingo \u2014 livre \/ descanso.<\/b> Uma caminhada leve \u00e9 bem-vinda, mas n\u00e3o \u00e9 obrigat\u00f3ria.<\/span><\/div>\n\n <section class=\"block\" data-section=\"progress\">\n <h2>Progress\u00e3o nas pr\u00f3ximas semanas<\/h2>\n <div class=\"progress-list\">\n <div class=\"progress-row\">\n <div class=\"when\">Semanas 1\u20132<\/div>\n <p>Adapta\u00e7\u00e3o. Cargas moderadas, foco total em t\u00e9cnica e amplitude de movimento \u2014 o corpo est\u00e1 recalibrando, n\u00e3o \u00e9 o momento de for\u00e7ar carga m\u00e1xima.<\/p>\n <\/div>\n <div class=\"progress-row\">\n <div class=\"when\">Semanas 3\u20134<\/div>\n <p>Se todas as s\u00e9ries sa\u00edrem com boa t\u00e9cnica e sobrarem 2+ repeti\u00e7\u00f5es no tanque, aumente a carga em ~5% nos exerc\u00edcios principais (supino, agachamento, terra, desenvolvimento).<\/p>\n <\/div>\n <div class=\"progress-row\">\n <div class=\"when\">A partir da semana 5<\/div>\n <p>Progress\u00e3o dupla: primeiro suba as repeti\u00e7\u00f5es at\u00e9 o topo da faixa indicada, depois suba a carga e volte ao piso da faixa. Repita esse ciclo.<\/p>\n <\/div>\n <\/div>\n <\/section>\n\n <footer class=\"note\">\n Os \u00edcones acima s\u00e3o ilustra\u00e7\u00f5es simplificadas para identificar rapidamente cada exerc\u00edcio, n\u00e3o fotos. Este plano \u00e9 um ponto de partida geral e n\u00e3o substitui avalia\u00e7\u00e3o de um educador f\u00edsico, especialmente se surgir dor ou desconforto articular. Ajuste cargas e exerc\u00edcios conforme a resposta do corpo.\n <\/footer>\n\n<\/div>\n\n<script>\n(function () {\n var STORAGE_KEY = 'treino-felipe-checks-v1';\n\n function loadState() {\n try { return JSON.parse(localStorage.getItem(STORAGE_KEY) || '{}'); }\n catch (e) { return {}; }\n }\n function saveState(state) {\n try { localStorage.setItem(STORAGE_KEY, JSON.stringify(state)); }\n catch (e) { \/* armazenamento indispon\u00edvel \u2014 segue s\u00f3 na sess\u00e3o atual *\/ }\n }\n\n var state = loadState();\n\n function updateDayProgress(dayEl) {\n var boxes = dayEl.querySelectorAll('input.ex-check');\n var total = boxes.length, done = 0;\n boxes.forEach(function (b) { if (b.checked) done++; });\n var badge = dayEl.querySelector('.progress-badge');\n if (badge) badge.textContent = done + ' de ' + total + ' conclu\u00eddos';\n var fill = dayEl.querySelector('.progress-fill');\n if (fill) fill.style.width = (total ? (done \/ total * 100) : 0) + '%';\n }\n\n document.querySelectorAll('.day-card').forEach(function (dayEl) {\n dayEl.querySelectorAll('input.ex-check').forEach(function (box) {\n var id = box.dataset.id;\n if (state[id]) box.checked = true;\n box.addEventListener('change', function () {\n state[id] = box.checked;\n saveState(state);\n updateDayProgress(dayEl);\n });\n });\n updateDayProgress(dayEl);\n\n var resetBtn = dayEl.querySelector('.reset-day');\n if (resetBtn) {\n resetBtn.addEventListener('click', function () {\n dayEl.querySelectorAll('input.ex-check').forEach(function (box) {\n box.checked = false;\n delete state[box.dataset.id];\n });\n saveState(state);\n updateDayProgress(dayEl);\n });\n }\n });\n})();\n\n(function () {\n var FILTER_KEY = 'treino-felipe-filtro-v1';\n var nav = document.getElementById('dayFilter');\n if (!nav) return;\n var buttons = nav.querySelectorAll('.filter-btn');\n var sections = document.querySelectorAll('[data-section]');\n\n function applyFilter(filter) {\n sections.forEach(function (el) {\n var show = (filter === 'todos') || (el.dataset.section === filter);\n el.style.display = show ? '' : 'none';\n });\n buttons.forEach(function (btn) {\n var active = btn.dataset.filter === filter;\n btn.classList.toggle('is-active', active);\n btn.setAttribute('aria-pressed', active ? 'true' : 'false');\n });\n try { localStorage.setItem(FILTER_KEY, filter); } catch (e) {}\n if (filter !== 'todos') {\n nav.scrollIntoView({ block: 'start', behavior: 'instant' in window ? 'instant' : 'auto' });\n }\n }\n\n buttons.forEach(function (btn) {\n btn.addEventListener('click', function () { applyFilter(btn.dataset.filter); });\n });\n\n var saved = 'todos';\n try { saved = localStorage.getItem(FILTER_KEY) || 'todos'; } catch (e) {}\n applyFilter(saved);\n})();\n<\/script>\n\n<\/body>\n<\/html>\n","protected":false},"excerpt":{"rendered":"<p>Plano de Treino \u2014 Felipe Plano de treino \u00b7 Felipe Volta \u00e0 academia, 4x por semana Divis\u00e3o superior\/inferior (A\/B) para quem est\u00e1 retomando: t\u00e9cnica em primeiro lugar nas primeiras semanas, volume moderado e cardio no fechamento de cada treino. Marque cada exerc\u00edcio ao concluir \u2014 seu progresso fica salvo neste navegador. 🎯 Condicionamento geral 📅 […]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-88","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/criaraizes.com\/index.php?rest_route=\/wp\/v2\/pages\/88","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/criaraizes.com\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/criaraizes.com\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/criaraizes.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/criaraizes.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=88"}],"version-history":[{"count":3,"href":"https:\/\/criaraizes.com\/index.php?rest_route=\/wp\/v2\/pages\/88\/revisions"}],"predecessor-version":[{"id":92,"href":"https:\/\/criaraizes.com\/index.php?rest_route=\/wp\/v2\/pages\/88\/revisions\/92"}],"wp:attachment":[{"href":"https:\/\/criaraizes.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=88"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}

{"id":88,"date":"2026-09-01T17:52:42","date_gmt":"2026-09-01T17:52:42","guid":{"rendered":"https:\/\/criaraizes.com\/?page_id=88"},"modified":"2026-09-01T17:54:55","modified_gmt":"2026-09-01T17:54:55","slug":"88-2","status":"publish","type":"page","link":"https:\/\/criaraizes.com\/?page_id=88","title":{"rendered":""},"content":{"rendered":"\n\n\n\n\n\nPlano de Treino \u2014 Felipe<\/title>\n<link rel=\"stylesheet\" href=\"https:\/\/fonts.googleapis.com\/css2?family=Barlow+Condensed:wght@500;600;700&family=Source+Sans+3:wght@400;500;600;700&display=swap\">\n<style>\n :root {\n --bg: #f7f5f1;\n --surface: #ffffff;\n --surface-raised: #fffdfb;\n --ink: #1c2321;\n --ink-soft: #5b645f;\n --ink-faint: #8a9089;\n --accent: #c6541d;\n --accent-soft: #f2e1d3;\n --accent-soft-ink: #8a3e14;\n --line: #e4dfd6;\n --rest: #eef1ec;\n --rest-ink: #56695c;\n --done-bg: #eef4ee;\n --done-ink: #4c7457;\n --shadow: 0 1px 2px rgba(28, 35, 33, 0.04), 0 8px 24px -12px rgba(28, 35, 33, 0.12);\n }\n\n @media 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class=\"fig\" points=\"38,30 15,30\"\/>\n <polyline class=\"fig\" points=\"62,30 85,30\"\/>\n <circle class=\"gear-fill\" cx=\"15\" cy=\"30\" r=\"6\"\/>\n <circle class=\"gear-fill\" cx=\"85\" cy=\"30\" r=\"6\"\/>\n<\/symbol>\n\n<\/defs>\n<\/svg>\n\n<div class=\"page\">\n\n <header class=\"top\">\n <p class=\"eyebrow\">Plano de treino \u00b7 Felipe<\/p>\n <h1>Volta \u00e0 academia, 4x por semana<\/h1>\n <p class=\"sub\">Divis\u00e3o superior\/inferior (A\/B) para quem est\u00e1 retomando: t\u00e9cnica em primeiro lugar nas primeiras semanas, volume moderado e cardio no fechamento de cada treino. Marque cada exerc\u00edcio ao concluir \u2014 seu progresso fica salvo neste navegador.<\/p>\n <div class=\"chips\">\n <span class=\"chip\">🎯 <b>Condicionamento geral<\/b><\/span>\n <span class=\"chip\">📅 <b>4x<\/b> por semana<\/span>\n <span class=\"chip\">⏱️ <b>45\u201360 min<\/b> por sess\u00e3o<\/span>\n <span class=\"chip\">🏋️ Academia completa<\/span>\n <span class=\"chip\">🏃 Cardio ao final<\/span>\n <\/div>\n <\/header>\n\n <nav class=\"day-filter\" id=\"dayFilter\" aria-label=\"Filtrar por dia de treino\">\n <button type=\"button\" class=\"filter-btn\" data-filter=\"todos\">Semana toda<\/button>\n <button type=\"button\" class=\"filter-btn\" data-filter=\"d1\">Segunda<\/button>\n <button type=\"button\" class=\"filter-btn\" data-filter=\"d2\">Ter\u00e7a<\/button>\n <button type=\"button\" class=\"filter-btn\" data-filter=\"d3\">Quinta<\/button>\n <button type=\"button\" class=\"filter-btn\" data-filter=\"d4\">Sexta<\/button>\n <\/nav>\n\n <div class=\"week\" data-section=\"week\">\n <div class=\"week-day\"><div class=\"dow\">Seg<\/div><div class=\"what\">Superior A<\/div><\/div>\n <div class=\"week-day\"><div class=\"dow\">Ter<\/div><div class=\"what\">Inferior A<\/div><\/div>\n <div class=\"week-day is-rest\"><div class=\"dow\">Qua<\/div><div class=\"what\">Descanso<\/div><\/div>\n <div class=\"week-day\"><div class=\"dow\">Qui<\/div><div class=\"what\">Superior B<\/div><\/div>\n <div class=\"week-day\"><div class=\"dow\">Sex<\/div><div class=\"what\">Inferior B<\/div><\/div>\n <div class=\"week-day is-rest\"><div class=\"dow\">S\u00e1b<\/div><div class=\"what\">Livre<\/div><\/div>\n <div class=\"week-day is-rest\"><div class=\"dow\">Dom<\/div><div class=\"what\">Descanso<\/div><\/div>\n <\/div>\n\n <section class=\"block\" data-section=\"guide\">\n <h2>Como usar o plano<\/h2>\n <div class=\"guide\">\n <div class=\"guide-item\">\n <p class=\"label\">Aquecimento<\/p>\n <p>5\u20138 min de mobilidade + 1 s\u00e9rie leve nos dois primeiros exerc\u00edcios de cada treino, antes das s\u00e9ries valendo.<\/p>\n <\/div>\n <div class=\"guide-item\">\n <p class=\"label\">Descanso entre s\u00e9ries<\/p>\n <p>60\u201390s nos exerc\u00edcios de isolamento, 90\u2013120s nos multiarticulares (agachamento, supino, terra, remada).<\/p>\n <\/div>\n <div class=\"guide-item\">\n <p class=\"label\">Intensidade<\/p>\n <p>Escolha uma carga em que as 2 \u00faltimas repeti\u00e7\u00f5es de cada s\u00e9rie fiquem dif\u00edceis, mas com t\u00e9cnica limpa.<\/p>\n <\/div>\n <div class=\"guide-item\">\n <p class=\"label\">Cardio final<\/p>\n <p>15\u201320 min em ritmo moderado (esteira, bike ou el\u00edptico) \u2014 constante, sem precisar de intervalos.<\/p>\n <\/div>\n <\/div>\n <\/section>\n\n <section class=\"block\" data-section=\"d1\">\n <h2>Segunda<\/h2>\n <div class=\"day-card\" id=\"dia-1\">\n <div class=\"day-head\">\n <div class=\"titles\"><span class=\"day-num\">DIA 1<\/span><h3>Superior A<\/h3><\/div>\n <span class=\"focus\">peito \u00b7 costas \u00b7 ombro<\/span>\n <\/div>\n <div class=\"day-progress\">\n <div class=\"progress-track\"><div class=\"progress-fill\"><\/div><\/div>\n <span class=\"progress-badge\">0 de 8 conclu\u00eddos<\/span>\n <button type=\"button\" class=\"reset-day\">Reiniciar<\/button>\n <\/div>\n <ul class=\"ex-list\">\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#press-lying\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Supino reto (barra ou halteres)<\/span><span class=\"ex-meta\">3 \u00d7 10 \u00b7 descanso 90s<\/span><span class=\"ex-obs\">Movimento principal do dia<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d1-1\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#row-bent\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Remada curvada ou m\u00e1quina<\/span><span class=\"ex-meta\">3 \u00d7 10 \u00b7 descanso 90s<\/span><span class=\"ex-obs\">Foco em puxar com as costas<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d1-2\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#shoulder-press-seated\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Desenvolvimento de ombro (halteres, sentado)<\/span><span class=\"ex-meta\">3 \u00d7 10 \u00b7 descanso 75s<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d1-3\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#lat-pulldown\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Puxada frente (pulley)<\/span><span class=\"ex-meta\">3 \u00d7 12 \u00b7 descanso 75s<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d1-4\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#fly-lying\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Crucifixo ou peck deck<\/span><span class=\"ex-meta\">3 \u00d7 12 \u00b7 descanso 60s<\/span><span class=\"ex-obs\">Isolamento de peito<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d1-5\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#triceps-pushdown\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Tr\u00edceps corda (polia)<\/span><span class=\"ex-meta\">3 \u00d7 12 \u00b7 descanso 60s<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d1-6\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#biceps-curl\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Rosca direta (barra ou halteres)<\/span><span class=\"ex-meta\">3 \u00d7 12 \u00b7 descanso 60s<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d1-7\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#plank\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Prancha abdominal<\/span><span class=\"ex-meta\">3 \u00d7 30\u201340s \u00b7 descanso 45s<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d1-8\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <\/ul>\n <div class=\"day-foot\"><span><b>Cardio final:<\/b> 15 min moderado<\/span><\/div>\n <\/div>\n <\/section>\n\n <section class=\"block\" data-section=\"d2\">\n <h2>Ter\u00e7a<\/h2>\n <div class=\"day-card\" id=\"dia-2\">\n <div class=\"day-head\">\n <div class=\"titles\"><span class=\"day-num\">DIA 2<\/span><h3>Inferior A<\/h3><\/div>\n <span class=\"focus\">quadr\u00edceps \u00b7 gl\u00fateo<\/span>\n <\/div>\n <div class=\"day-progress\">\n <div class=\"progress-track\"><div class=\"progress-fill\"><\/div><\/div>\n <span class=\"progress-badge\">0 de 7 conclu\u00eddos<\/span>\n <button type=\"button\" class=\"reset-day\">Reiniciar<\/button>\n <\/div>\n <ul class=\"ex-list\">\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#squat\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Agachamento livre ou leg press<\/span><span class=\"ex-meta\">3 \u00d7 10 \u00b7 descanso 120s<\/span><span class=\"ex-obs\">Movimento principal do dia<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d2-1\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#leg-extension\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Cadeira extensora<\/span><span class=\"ex-meta\">3 \u00d7 12 \u00b7 descanso 60s<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d2-2\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#hip-hinge\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Stiff (terra romeno)<\/span><span class=\"ex-meta\">3 \u00d7 10 \u00b7 descanso 90s<\/span><span class=\"ex-obs\">Posterior de coxa<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d2-3\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#leg-curl\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Cadeira flexora<\/span><span class=\"ex-meta\">3 \u00d7 12 \u00b7 descanso 60s<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d2-4\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#lunge\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Afundo \/ passada<\/span><span class=\"ex-meta\">3 \u00d7 10 (cada perna) \u00b7 descanso 75s<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d2-5\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#calf-raise-standing\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Panturrilha em p\u00e9<\/span><span class=\"ex-meta\">3 \u00d7 15 \u00b7 descanso 45s<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d2-6\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#leg-raise\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Abdominal (eleva\u00e7\u00e3o de pernas)<\/span><span class=\"ex-meta\">3 \u00d7 15 \u00b7 descanso 45s<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d2-7\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <\/ul>\n <div class=\"day-foot\"><span><b>Cardio final:<\/b> 15\u201320 min moderado<\/span><\/div>\n <\/div>\n <\/section>\n\n <div class=\"rest-card\" data-section=\"rest-qua\">🌙 <span><b>Quarta \u2014 Descanso.<\/b> Sono e alimenta\u00e7\u00e3o contam tanto quanto o treino nesta fase de retomada.<\/span><\/div>\n\n <section class=\"block\" data-section=\"d3\">\n <h2>Quinta<\/h2>\n <div class=\"day-card\" id=\"dia-3\">\n <div class=\"day-head\">\n <div class=\"titles\"><span class=\"day-num\">DIA 3<\/span><h3>Superior B<\/h3><\/div>\n <span class=\"focus\">ombro \u00b7 dorsal \u00b7 bra\u00e7o<\/span>\n <\/div>\n <div class=\"day-progress\">\n <div class=\"progress-track\"><div class=\"progress-fill\"><\/div><\/div>\n <span class=\"progress-badge\">0 de 7 conclu\u00eddos<\/span>\n <button type=\"button\" class=\"reset-day\">Reiniciar<\/button>\n <\/div>\n <ul class=\"ex-list\">\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#shoulder-press-standing\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Desenvolvimento militar (barra ou halteres)<\/span><span class=\"ex-meta\">3 \u00d7 10 \u00b7 descanso 90s<\/span><span class=\"ex-obs\">Movimento principal do dia<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d3-1\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#row-seated\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Remada baixa (pulley) ou puxada aberta<\/span><span class=\"ex-meta\">3 \u00d7 10 \u00b7 descanso 90s<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d3-2\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#lateral-raise\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Eleva\u00e7\u00e3o lateral<\/span><span class=\"ex-meta\">3 \u00d7 12 \u00b7 descanso 60s<\/span><span class=\"ex-obs\">Ombro lateral<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d3-3\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#row-oneArm\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Remada unilateral (halter)<\/span><span class=\"ex-meta\">3 \u00d7 10 (cada lado) \u00b7 descanso 75s<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d3-4\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#biceps-curl\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Rosca alternada ou Scott<\/span><span class=\"ex-meta\">3 \u00d7 12 \u00b7 descanso 60s<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d3-5\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#skull-crusher\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Tr\u00edceps franc\u00eas ou testa<\/span><span class=\"ex-meta\">3 \u00d7 12 \u00b7 descanso 60s<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d3-6\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#leg-raise\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Abdominal infra<\/span><span class=\"ex-meta\">3 \u00d7 15 \u00b7 descanso 45s<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d3-7\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <\/ul>\n <div class=\"day-foot\"><span><b>Cardio final:<\/b> 15 min moderado<\/span><\/div>\n <\/div>\n <\/section>\n\n <section class=\"block\" data-section=\"d4\">\n <h2>Sexta<\/h2>\n <div class=\"day-card\" id=\"dia-4\">\n <div class=\"day-head\">\n <div class=\"titles\"><span class=\"day-num\">DIA 4<\/span><h3>Inferior B<\/h3><\/div>\n <span class=\"focus\">posterior \u00b7 gl\u00fateo<\/span>\n <\/div>\n <div class=\"day-progress\">\n <div class=\"progress-track\"><div class=\"progress-fill\"><\/div><\/div>\n <span class=\"progress-badge\">0 de 7 conclu\u00eddos<\/span>\n <button type=\"button\" class=\"reset-day\">Reiniciar<\/button>\n <\/div>\n <ul class=\"ex-list\">\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#deadlift\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Levantamento terra (convencional ou sum\u00f4)<\/span><span class=\"ex-meta\">3 \u00d7 8 \u00b7 descanso 120s<\/span><span class=\"ex-obs\">Carga moderada, priorize t\u00e9cnica<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d4-1\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#leg-curl\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Cadeira flexora<\/span><span class=\"ex-meta\">3 \u00d7 12 \u00b7 descanso 60s<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d4-2\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#hip-thrust\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Hip thrust \/ eleva\u00e7\u00e3o p\u00e9lvica<\/span><span class=\"ex-meta\">3 \u00d7 12 \u00b7 descanso 75s<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d4-3\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#bulgarian\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Agachamento b\u00falgaro<\/span><span class=\"ex-meta\">3 \u00d7 10 (cada perna) \u00b7 descanso 75s<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d4-4\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#hip-abduction\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Abdu\u00e7\u00e3o de quadril (m\u00e1quina)<\/span><span class=\"ex-meta\">3 \u00d7 15 \u00b7 descanso 45s<\/span><span class=\"ex-obs\">Gl\u00fateo m\u00e9dio<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d4-5\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#calf-raise-seated\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Panturrilha sentado<\/span><span class=\"ex-meta\">3 \u00d7 15 \u00b7 descanso 45s<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d4-6\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <li class=\"ex-row\"><label class=\"ex-row-label\">\n <span class=\"icon-chip\"><svg class=\"fig\"><use href=\"#side-plank\"\/><\/svg><\/span>\n <span class=\"ex-info\"><span class=\"ex-name\">Prancha lateral<\/span><span class=\"ex-meta\">3 \u00d7 30s (cada lado) \u00b7 descanso 45s<\/span><\/span>\n <input type=\"checkbox\" class=\"ex-check\" data-id=\"d4-7\"><span class=\"ex-check-visual\"><\/span>\n <\/label><\/li>\n <\/ul>\n <div class=\"day-foot\"><span><b>Cardio final:<\/b> 15\u201320 min moderado<\/span><\/div>\n <\/div>\n <\/section>\n\n <div class=\"rest-card\" data-section=\"rest-fds\">🌤️ <span><b>S\u00e1bado e domingo \u2014 livre \/ descanso.<\/b> Uma caminhada leve \u00e9 bem-vinda, mas n\u00e3o \u00e9 obrigat\u00f3ria.<\/span><\/div>\n\n <section class=\"block\" data-section=\"progress\">\n <h2>Progress\u00e3o nas pr\u00f3ximas semanas<\/h2>\n <div class=\"progress-list\">\n <div class=\"progress-row\">\n <div class=\"when\">Semanas 1\u20132<\/div>\n <p>Adapta\u00e7\u00e3o. Cargas moderadas, foco total em t\u00e9cnica e amplitude de movimento \u2014 o corpo est\u00e1 recalibrando, n\u00e3o \u00e9 o momento de for\u00e7ar carga m\u00e1xima.<\/p>\n <\/div>\n <div class=\"progress-row\">\n <div class=\"when\">Semanas 3\u20134<\/div>\n <p>Se todas as s\u00e9ries sa\u00edrem com boa t\u00e9cnica e sobrarem 2+ repeti\u00e7\u00f5es no tanque, aumente a carga em ~5% nos exerc\u00edcios principais (supino, agachamento, terra, desenvolvimento).<\/p>\n <\/div>\n <div class=\"progress-row\">\n <div class=\"when\">A partir da semana 5<\/div>\n <p>Progress\u00e3o dupla: primeiro suba as repeti\u00e7\u00f5es at\u00e9 o topo da faixa indicada, depois suba a carga e volte ao piso da faixa. Repita esse ciclo.<\/p>\n <\/div>\n <\/div>\n <\/section>\n\n <footer class=\"note\">\n Os \u00edcones acima s\u00e3o ilustra\u00e7\u00f5es simplificadas para identificar rapidamente cada exerc\u00edcio, n\u00e3o fotos. Este plano \u00e9 um ponto de partida geral e n\u00e3o substitui avalia\u00e7\u00e3o de um educador f\u00edsico, especialmente se surgir dor ou desconforto articular. Ajuste cargas e exerc\u00edcios conforme a resposta do corpo.\n <\/footer>\n\n<\/div>\n\n<script>\n(function () {\n var STORAGE_KEY = 'treino-felipe-checks-v1';\n\n function loadState() {\n try { return JSON.parse(localStorage.getItem(STORAGE_KEY) || '{}'); }\n catch (e) { return {}; }\n }\n function saveState(state) {\n try { localStorage.setItem(STORAGE_KEY, JSON.stringify(state)); }\n catch (e) { \/* armazenamento indispon\u00edvel \u2014 segue s\u00f3 na sess\u00e3o atual *\/ }\n }\n\n var state = loadState();\n\n function updateDayProgress(dayEl) {\n var boxes = dayEl.querySelectorAll('input.ex-check');\n var total = boxes.length, done = 0;\n boxes.forEach(function (b) { if (b.checked) done++; });\n var badge = dayEl.querySelector('.progress-badge');\n if (badge) badge.textContent = done + ' de ' + total + ' conclu\u00eddos';\n var fill = dayEl.querySelector('.progress-fill');\n if (fill) fill.style.width = (total ? 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