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About this plan
4-day-a-week muscle hypertrophy training plan that works both upper and lower body equally. Ideal for intermediate lifters who are about to start their advanced bodybuilding stage. Maximize your muscle gains!
Mon
Rutina de Lunes
Barbell Bench Press
4 SETS • 12 REPS•Pecho
Barbell Decline Bench Press
4 SETS • 12 REPS•Pecho
Dumbbell Incline Bench Press
4 SETS • 12 REPS•Pecho
Cable Middle Fly
4 SETS • 12 REPS•Pecho, Bíceps
Dumbbell Straight Arm Pullover
4 SETS • 10 REPS•Pecho
EZ Barbell Curl
4 SETS • 12 REPS•Bíceps, Braquial, Antebrazos
Dumbbell Alternate Biceps Curl
4 SETS • 10 REPS•Bíceps
Dumbbell Hammer Curl
4 SETS • 10 REPS•Antebrazos, Bíceps, Braquial
Tue
Rutina de Martes
Barbell Full Squat
4 SETS • 12 REPS•Glúteos, Cuádriceps
Sled 45° Leg Press
4 SETS • 12 REPS•Glúteos, Cuádriceps
Lever Leg Extension
4 SETS • 12 REPS•Cuádriceps
Hip Thrust en máquina
4 SETS • 12 REPS•Glúteos, Isquiotibiales
Barbell Romanian Deadlift
4 SETS • 12 REPS•Glúteos
Dumbbell Single Leg Split Squat
4 SETS • 12 REPS•Glúteos, Cuádriceps
Smith Calf Raise
4 SETS • 15 REPS•Pantorrillas
Lever Seated Calf Raise plate loaded
4 SETS • 15 REPS•Pantorrillas
Thu
Rutina de Jueves
Cable Pulldown pro lat bar
4 SETS • 12 REPS•Espalda
Barbell Bent Over Row
4 SETS • 12 REPS•Espalda
Cable Reverse grip Straight Back Seated High Row
4 SETS • 12 REPS•Espalda
Remo sentado en polea (barra doblada)
4 SETS • 12 REPS•Espalda
Dumbbell Shrug
4 SETS • 12 REPS•Trapecios, Espalda
Barbell Lying Triceps Extension
4 SETS • 12 REPS•Tríceps
Dumbbell Seated Triceps Extension
4 SETS • 12 REPS•Tríceps
Dumbbell Standing Kickback
4 SETS • 12 REPS•Tríceps
Fri
Rutina de Viernes
Lever Kneeling Leg Curl plate loaded
4 SETS • 12 REPS•Isquiotibiales
Barbell Deadlift
4 SETS • 12 REPS•Glúteos
Lever-Lying Leg Curl
4 SETS • 12 REPS•Isquiotibiales
Sled 45° Leg Press
4 SETS • 12 REPS•Glúteos, Cuádriceps
Lever Leg Extension
4 SETS • 12 REPS•Cuádriceps
Dumbbell Single Leg Split Squat
4 SETS • 12 REPS•Glúteos, Cuádriceps
Lever Seated Calf Raise plate loaded
4 SETS • 15 REPS•Pantorrillas
Sled Calf Press On Leg Press
4 SETS • 15 REPS•Pantorrillas