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About this plan
Aimed at intermediate lifters looking to increase their strength while building lean muscle. One day we prioritize strength and the next hypertrophy (muscle development). The weight we should use should be heavy on strength day and moderate on hypertrophy day, allowing us to lift the desired reps each day. We can do this workout for 6 to 7 weeks, progressively increasing the weight and reps. A deload week is recommended after this period (The deload consists of doing the same exercises with 50% of the weight used the first time).
Mon
Torso-Fuerza
Tue
Pierna Fuerza
Thu
Torso Hipertrofia
Barbell Incline Bench Press
4 SETS • 12 REPS•Pecho
Barbell Reverse Grip Bent over Row
4 SETS • 8 REPS•Espalda
Barbell Decline Bench Press
3 SETS • 10 REPS•Pecho
Chin-up agarre mixto
3 SETS • 10 REPS•Espalda
Cable Standing Rear Delt Row with rope
3 SETS • 12 REPS•Hombros
Barbell Curl
3 SETS • 10 REPS•Bíceps
Barbell Lying Triceps Extension
3 SETS • 10 REPS•Tríceps
Fri
Pierna Hipertrofia
Barbell Full Squat
4 SETS • 12 REPS•Glúteos, Cuádriceps
Barbell Romanian Deadlift
4 SETS • 8 REPS•Glúteos
Dumbbell Lunge
3 SETS • 12 REPS•Glúteos, Cuádriceps
Sled 45° Leg Press
3 SETS • 12 REPS•Glúteos, Cuádriceps
Lever Seated Leg Curl
3 SETS • 12 REPS•Isquiotibiales
Lever Seated Calf Raise plate loaded
3 SETS • 15 REPS•Pantorrillas