Gym & Home Workouts

A 3-day Push / Pull / Legs plan designed for new students — build the strength and body control that makes capoeira easier.

3-Day Plan

Gym + Home Versions

Hypertrophy Focus

Reference Videos

Capoeira Elements:

1.Dance

2.Fight

3.Flow

4.Culture

Training Plans

Your 3-Day Workout Plan

Choose between the gym version (machines + free weights) or the home version (bodyweight + minimal equipment). Both follow the same Push / Pull / Legs split for balanced strength development.

What You'll Find on This Page

3-day Gym Workout Plan — machines and free weights
3-day Home Workout Plan — bodyweight and minimal equipment
Reference videos for key exercises (squats, lunges, pulldowns, bridges)
Best & Worst exercise rankings for each muscle group (science-based)
Training notes on rest, progressive overload, and form

Day 1

Pull

Back & Biceps

Warm-up: 5–10 min light cardio (treadmill or bike)

1
Machine Pulldown
4 sets × 8–10 reps
2
Machine Rows
3 sets × 8–10 reps
3
Reverse Fly (Dumbbell)
3 sets × 8–10 reps
4
Dumbbell Bicep Curls
3 sets × 12–15 reps
5
Hammer Curls
3 sets × 12 reps

Cool-down: Stretching or foam rolling

Day 2

Legs

Quads, Hamstrings & Glutes

Warm-up: 5–10 min light cardio (treadmill or bike)

1
Barbell Squats
4 sets × 8–10 reps
2
Leg Extension (Machine)
3 sets × 10–12 reps
3
Lunges (Dumbbell)
3 sets × 10 reps each leg
4
Leg Curls (Machine)
3 sets × 12–15 reps
5
Calf Raises (Standing)
3 sets × 15–20 reps

Cool-down: Stretching or foam rolling

Day 3

Push

Chest, Shoulders & Triceps

Warm-up: 5–10 min light cardio (treadmill or bike)

1
Barbell Bench Press
4 sets × 8–10 reps
2
Dumbbell Shoulder Press
3 sets × 10 reps
3
Incline Dumbbell Press
3 sets × 10–12 reps
4
Cable Chest Crossover
3 sets × 8–10 reps
5
Tricep Pushdowns (Cable)
3 sets × 12–15 reps

Cool-down: Stretching or foam rolling

Training Notes

Rest: 60–90 seconds between sets for optimal hypertrophy.
Progressive Overload: Gradually increase weight or reps over time to keep building strength.
Form: Always prioritize correct form to prevent injury.

Day 1

Pull

Back & Biceps

Warm-up: 5–10 min (jumping jacks, high knees, brisk walk)

1
Inverted Rows
3 sets × 8–10 reps (sturdy table or bar)
2
Resistance Band Pulldowns
3 sets × 10–12 reps (or Dumbbell Rows)
3
Superman Holds
3 sets × 30 seconds
4
Bicep Curls
3 sets × 12–15 reps (band or dumbbells)

Cool-down: Stretching (back and arms)

Day 2

Legs

Quads, Hamstrings & Glutes

Warm-up: 5–10 min (jump rope, high knees, walking)

1
Bodyweight Squats
4 sets × 12–15 reps
2
Lunges
3 sets × 10 reps per leg (bodyweight or dumbbells)
3
Glute Bridges
3 sets × 15 reps
4
Romanian Deadlifts
3 sets × 12 reps (band, dumbbells, or single-leg BW)
5
Calf Raises
3 sets × 15–20 reps

Cool-down: Stretching (legs and hips)

Day 3

Push

Chest, Shoulders & Triceps

Warm-up: 5–10 min (jumping jacks, arm circles, brisk walk)

1
Push-ups
4 sets × 8–12 reps (modified if needed)
2
Shoulder Press
3 sets × 10–12 reps (band or dumbbells)
3
Incline Push-ups
3 sets × 10–12 reps (hands on bench or couch)
4
Tricep Dips
3 sets × 8–10 reps (sturdy chair or bench)
5
Tricep Pushdowns
3 sets × 12–15 reps (band or dumbbell kickbacks)

Cool-down: Stretching (chest, shoulders, triceps)

Training Notes

Rest: 60–90 seconds between sets for optimal muscle-building.
Progressive Overload: Add more reps, slower movements, or more resistance to keep progressing.
Form: Always prioritize good form over speed or weight to avoid injury.