Fabian Sena · Weekly Program

SCULPT
PROTOCOL

6-Day Training Block · Aesthetic Focus · Progressive Overload
Day 01
Upper Lines
+ Sculpt
Density Block
Session Progress 0 / 6
Main Lifts — Keep Density
Incline DB Press
3 × 8
Neutral Pull-ups
3 × 8
Cable Fly
3 × 12
Face Pull
3 × 15
Lateral Raise
3 × 12
Cable Punch
3 × 12
Sculpt Finisher — 2kg · No Rest · 2 Rounds
Shoulder Burn Circuit
2 rounds · no rest between exercises
Lateral Raises (2--3kg)60 sec
Front Raises60 sec
Lateral — Top Half60 sec
Arm Circles45 sec
burn + pump = rounder shoulder cap instantly
Core
Hanging Leg Raise
Posterior tilt
3 × 12
Vacuum
3 × 30s
Day 02
Lower Body
+ Athletic Look
Calves Priority
Session Progress 0 / 6
Lower Compound
Bulgarian Split Squat
3 × 8
Leg Press
Feet neutral
3 × 10
Walking Lunges
2 × 20
Leg Curl
3 × 12
Standing Calf Raise
Slow stretch
4 × 12
Seated Calf Raise
3 × 15
pause at top = key for growth
Core
Dead Bug
3 × 12
Reverse Crunch
3 × 15
Day 03
Mobility
+ Waist
Secret Weapon
Stretching
Hip Flexor Stretch
2 min each
Hamstrings Stretch
2 min
Pigeon Stretch
2 min
Core Control Block
Hollow Hold
3 × 30s
Plank
Posterior tilt
3 × 30s
Vacuum
5 min total
Sculpt Finisher — No Rest · 2 Rounds
Shoulder Burn Circuit
2 rounds · no rest between exercises
Lateral Raises (2--3kg)60 sec
Front Raises60 sec
Lateral — Top Half60 sec
Arm Circles45 sec
Cardio
Incline Walk
15--20 min
Day 04
Back Width
+ Shoulder
Width Focus
Session Progress 0 / 5
Back + Shoulder Block
Wide Pulldown
3 × 10 · 60kg
Single-Arm Cable Row
3 × 12 · 40kg
Cable Reverse Fly
3 × 15 · 7.5kg
Incline Push-ups
2 × 20
Cable Punch
3 × 15kg
Sculpt Finisher — No Rest · 2 Rounds
Shoulder Burn Circuit
2 rounds · no rest between exercises
Lateral Raises (2--3kg)60 sec
Front Raises60 sec
Lateral — Top Half60 sec
Arm Circles45 sec
burn + pump = rounder shoulder cap instantly
Core
Butterfly Abs
—
Scissors Abs
—
Side Plank
2 × 45s
Day 05
Conditioning
Sculpt
4 Rounds Continuous
Main Circuit — 4 Rounds Continuous
Bodyweight Squat
× 20
Push-ups
× 15
Hanging Knee Raises
× 12
High Knees
× 80
Sculpt Finisher — No Rest · 2 Rounds
Full Upper Burn Circuit
2 rounds · no rest between exercises
Lateral Raises (2--3kg)60 sec
Front Raises60 sec
Lateral — Top Half60 sec
Arm Circles45 sec
Lateral Raises (light)60 sec
Bicep Curls (light)60 sec
keeps upper body "alive" while cutting
Day 06 — Optional
Pump +
Aesthetic Day
Model Day
Pure Pump Session
Light Shoulders Circuit
No ego · constant tension
—
Light Arms Circuit
Chase burn, not weight
—
Abs
—
Walk
20 min
pure pump + definition — use before beach / photos / social
System
Execution
Rules
Main Lifts
Controlled tempo always
Progressive overload (slow)
No sloppy reps
Sculpt Work
No ego on weight
Constant tension
Chase burn, not weight
Non-Negotiables
Daily vacuums — this will change your waist fast
Calves 2--3× per week (your weak point)
No sloppy reps — you're past beginner stage
Nutrition Plan · 03/2026
Meal
Schedule
Dr. Leônidas Neto
General Guidelines
☕ Tea (black, chamomile, lemon balm, etc.) — unlimited
💧 Water — 2.5L per day
☕ Coffee (no sugar or sweetener) — unlimited, until 4pm only
⚠ Avoid sugar. Use sweetener if needed. Coffee after 4pm disrupts sleep.
08:30 Café da Manhã — Breakfast
Main Option — Protein Shake
Whey Protein40g
Banana (large) OR Mango OR Soursop OR Blueberry1 unit / 180g / 160g / 215g
Water1 glass
Chia Seeds OR Flaxseed1 tbsp
Rolled Oats OR Peanut Butter40g / 20g
Add ice or use frozen fruit for shake.
Alternative Option
100% Whole Wheat Bread2 slices (25g)
Mozzarella Cheese1 slice
Egg1 whole
Egg Whites3 units
Coffee1 cup
Whey Protein20g
Fruit (apple / plum / pear / guava / tangerine / papaya / melon / watermelon / pineapple / grapes / strawberry / mango / kiwi)1 portion
12:30 Almoço — Lunch
Chicken Breast (cooked) OR Lean Beef OR Freshwater Fish150g / 130g / 180g
Brown Rice (cooked)100g
White Potato (cooked) OR Sweet Potato OR Cassava120g / 100g / 80g
Steamed Vegetables (zucchini, broccoli, carrot, cauliflower, beets, etc.)200g
Mixed Green LeavesUnlimited
Olive Oil3g
Omega-3 EPA DHA2 capsules after meal
Vary vegetables to get different antioxidants. Add turmeric or curry for anti-inflammatory benefits.
15:30 Lanche da Tarde — Afternoon Snack
Main Option — Natural Sandwich
100% Whole Wheat Bread2 slices (25g)
Chicken Breast (cooked) OR Tuna in water100g / 3 tbsp
Ricotta OR Light Cream Cheese1 tbsp / 1 dessert spoon
Veggies (grated carrot, corn, onion, parsley)50g
Natural Fruit Juice200ml
Almonds20g
Cook, season, and shred chicken. Mix with cheese and veggies. Add to bread. Vary juice choices — prefer orange rarely and always without sugar.
Alternative 1
Protein Bar (20g protein)2 units
Fruit1 unit
Suggested brands: Bold Bar / Radiance Essential / Whey Bar Probiótica / Best Whey Atlhetica / Cacow Protein Bar
Alternative 2
Zero Açaí250g
Strawberry OR Pineapple80g / 2 small slices
Powdered Milk1 tbsp
Walnuts15g
19:30 Jantar — Dinner
Main Option
Chicken Breast OR Lean Beef OR Freshwater Fish170g / 150g / 200g
Sweet Potato (cooked, no salt) OR Brown Rice (cooked)190g / 200g
Steamed Vegetables200g
Mixed Green LeavesUnlimited
Olive Oil3g
Omega-3 EPA DHA1 capsule after meal
Alternative — Gourmet Burger
Brioche or Sesame Bun (Wickbold / Pullman)1 unit (50g)
Lean Beef Patty (120g) — cook with lid, add water each minute120g
Mozzarella30g
Mixed Green Leaves + TomatoUnlimited
Egg1 unit
❌ No bacon, cheddar, or other cheeses. No mayonnaise. No excess butter. Heinz ketchup and mustard are OK.
21:00 Ceia — Evening Snack
Natural Yogurt1 pot (170g)
Apple OR Pear120g
Cinnamon Powder1 tsp
Whey Protein30g