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About this plan
Intense training focused on pyramidal muscle gain with 'heavy' weights. Training is 5 days a week, seeking strength gain while building muscle evenly and proportionally.
Mon
Día 1: Pecho y Abdomen
Barbell Incline Bench Press
4 SETS • 12 REPS•Pecho
Barbell Incline Bench Press
3 SETS • 6 REPS•Pecho
Dumbbell Incline Bench Press
3 SETS • 6 REPS•Pecho
Barbell Bench Press
3 SETS • 6 REPS•Pecho
Cable Standing Rear Delt Row with rope
3 SETS • 10 REPS•Hombros
Plank
3 SETS • 25 SEC•Abdomen, Oblicuos, Cuádriceps
Jack knife Floor
3 SETS • 12 REPS•Abdomen
Cross-Body Twisting Crunch
3 SETS • 12 REPS•Abdomen, Oblicuos
Tue
Día 2: Espalda & Pantorrilla
Barbell Deadlift
4 SETS • 12 REPS•Glúteos
Barbell Deadlift
3 SETS • 6 REPS•Glúteos
Barbell Bent Over Row
3 SETS • 6 REPS•Espalda
Wide Grip Pull-Up
3 SETS • 6 REPS•Espalda
Dumbbell Shrug
3 SETS • 10 REPS•Trapecios, Espalda
Lever Standing Calf Raise
3 SETS • 6 REPS•Pantorrillas
Lever Seated Calf Raise plate loaded
3 SETS • 6 REPS•Pantorrillas
Wed
Hombros y Abdomen
Thu
Piernas
Barbell Full Squat
3 SETS • 12 REPS•Glúteos, Cuádriceps
Barbell Full Squat
3 SETS • 6 REPS•Glúteos, Cuádriceps
Sled 45° Leg Press
3 SETS • 6 REPS•Glúteos, Cuádriceps
Barbell Romanian Deadlift
3 SETS • 6 REPS•Glúteos
Lever Standing Calf Raise
3 SETS • 15 REPS•Pantorrillas
Lever Seated Calf Raise plate loaded
3 SETS • 15 REPS•Pantorrillas
Fri
Día 5: Tren superior
Barbell Incline Bench Press
4 SETS • 12 REPS•Pecho
Barbell Incline Bench Press
3 SETS • 6 REPS•Pecho
Barbell Curl
4 SETS • 10 REPS•Bíceps
Barbell Close Grip Bench Press
4 SETS • 10 REPS•Tríceps
Dumbbell Alternate Biceps Curl
3 SETS • 8 REPS•Bíceps
Dumbbell Seated Triceps Extension
3 SETS • 8 REPS•Tríceps
Frog Crunch
3 SETS • 10 REPS•Abdomen, Oblicuos
Oblique Crunches Floor
3 SETS • 10 REPS•Oblicuos, Abdomen
Hip Raise bent knee
3 SETS • 10 REPS•Abdomen