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About this plan
5-day-a-week workout based on the classic and effective straight sets system. Training specifically designed for clean muscle hypertrophy (growth). You will apply many of the most recommended exercises in the gym. Are you ready? Frequently Asked Questions: - How much weight to use? Use the weight - How much should I rest? The rests have already been selected for you, however, you can adjust it in a range of 50 to 90 seconds. - How many weeks can I do it? Repeat this workout for 4 to 8 weeks as you see results (take photos frequently). - How can I progress? Increase the weight each week in 3 to 5 of the first exercises of each day.
Mon
Día 1: Pecho & Bíceps
Barbell Bench Press
4 SETS • 12 REPS•Pecho
Barbell Incline Bench Press
4 SETS • 12 REPS•Pecho
Dumbbell Bench Press
4 SETS • 12 REPS•Pecho
Cable Middle Fly
4 SETS • 12 REPS•Pecho, Bíceps
Dumbbell Straight Arm Pullover
4 SETS • 12 REPS•Pecho, Espalda, Hombros
EZ Barbell Curl
3 SETS • 15 REPS•Bíceps, Braquial, Antebrazos
Dumbbell Hammer Curl
3 SETS • 15 REPS•Antebrazos, Bíceps, Braquial
Barbell Preacher Curl
3 SETS • 15 REPS•Antebrazos, Bíceps, Braquial
Tue
Día 2: Cuádriceps & Pantorrillas
Barbell Full Squat
4 SETS • 12 REPS•Glúteos, Cuádriceps
Lever Leg Extension
4 SETS • 12 REPS•Cuádriceps
Lever Horizontal Leg Press
4 SETS • 12 REPS•Glúteos, Cuádriceps
Lever Horizontal One leg Press
4 SETS • 12 REPS•Glúteos, Cuádriceps
Lever seated one leg calf raise
3 SETS • 15 REPS•Pantorrillas
Sled 45° Calf Press
3 SETS • 15 REPS•Pantorrillas
Wed
Día 3: Hombros & Trapecios
Thu
Día 4: Glúteos & Pantorrillas
Barbell Deadlift
4 SETS • 12 REPS•Glúteos
Barbell Hip Thrust
4 SETS • 12 REPS•Glúteos, Cuádriceps
Sled 45° Leg Press
4 SETS • 12 REPS•Glúteos, Cuádriceps
Lever Seated Leg Curl
4 SETS • 12 REPS•Isquiotibiales
Lever Seated Hip Abduction
3 SETS • 15 REPS•Glúteos
Lever Seated Calf Raise plate loaded
3 SETS • 15 REPS•Pantorrillas
Smith Calf Raise
3 SETS • 15 REPS•Pantorrillas
Fri
Día 5: Espalda & Tríceps
Cable Pulldown pro lat bar
4 SETS • 12 REPS•Espalda
Lever T bar Row plate loaded
4 SETS • 12 REPS•Espalda
Cable Seated High Row V bar
4 SETS • 12 REPS•Espalda
Cable Seated Wide grip Row
4 SETS • 12 REPS•Espalda
Hyperextension
4 SETS • 12 REPS•Espalda, Glúteos, Isquiotibiales
Barbell Close Grip Bench Press
3 SETS • 15 REPS•Tríceps, Pecho
Dumbbell Seated Triceps Extension
3 SETS • 12 REPS•Tríceps
Cable Pushdown with rope attachment
3 SETS • 15 REPS•Tríceps