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About this plan
Strength training to lose fat while preserving most of your muscle gains. Interested? That's not all, here's a list of all the benefits you'll get with this workout. - Gain strength and improve body composition - Mostly compound exercises. They shape the whole body and help maintain your musculature while you lose fat. - Allows you to progress week by week with the loads, to increase your gains. - Increases caloric expenditure: the key to losing weight is to expend more calories than you consume. - Promotes athletic performance. You can do this workout for 4 to 8 weeks, with a deload week (light training) reaching the eighth week. Remember to do a warm-up of 5 to 10 minutes before any workout to avoid injuries and improve gains. Now, ready to transform your body?
Mon
Día 1: Piernas fuerza (pesado)
Barbell Full Squat
3 SETS • 15 REPS•Glúteos, Cuádriceps
Barbell Full Squat
3 SETS • 5 REPS•Glúteos, Cuádriceps
Barbell Romanian Deadlift
3 SETS • 5 REPS•Glúteos
Sled 45° Leg Press
3 SETS • 5 REPS•Glúteos, Cuádriceps
Lever Standing Calf Raise
4 SETS • 20 REPS•Pantorrillas
Wheel Rollout
3 SETS • 10 REPS•Abdomen, Oblicuos, Espalda, Hombros
Push-up on knees
3 SETS • 15 REPS•Abdomen
Tue
Día 2: Torso (peso ligero)
Dumbbell Bench Press
4 SETS • 12 REPS•Pecho
Wide Grip Pull-Up
4 SETS • 12 REPS•Espalda
Dumbbell Incline Fly
4 SETS • 10 REPS•Pecho
Cable seated row
4 SETS • 10 REPS•Espalda
Dumbbell Seated Shoulder Press
4 SETS • 10 REPS•Hombros
Dumbbell Hammer Curl
4 SETS • 10 REPS•Antebrazos, Bíceps, Braquial
Barbell Front Raise
4 SETS • 10 REPS•Hombros
Barbell Lying Triceps Extension
4 SETS • 10 REPS•Tríceps
Cable Kneeling Crunch
3 SETS • 15 REPS•Abdomen, Oblicuos
Wed
Día 3: Entrenamiento metabólico
Thu
Día 4: Pierna (peso liviano)
Dumbbell Sumo Squat
4 SETS • 10 REPS•Glúteos, Cuádriceps
Dumbbell Lunge
4 SETS • 10 REPS•Glúteos, Cuádriceps
Barbell Romanian Deadlift
4 SETS • 12 REPS•Glúteos
Hip Thrust a una pierna con pesa
4 SETS • 12 REPS•Glúteos, Isquiotibiales
Lever Leg Extension
4 SETS • 10 REPS•Cuádriceps
Lever Seated Calf Raise plate loaded
3 SETS • 20 REPS•Pantorrillas
Push-up on knees
3 SETS • 15 REPS•Abdomen
Fri
Día 5: Torso pesado
Barbell Decline Bench Press
3 SETS • 15 REPS•Pecho
Barbell Decline Bench Press
3 SETS • 5 REPS•Pecho
Barbell Bent Over Row
3 SETS • 6 REPS•Espalda
Dumbbell Seated Shoulder Press
3 SETS • 6 REPS•Hombros
Wide Grip Pull-Up
3 SETS • 5 REPS•Espalda
Barbell Curl
3 SETS • 10 REPS•Bíceps
Cable Pushdown with rope attachment
3 SETS • 10 REPS•Tríceps
Side Plank
3 SETS • 20 SEC•Oblicuos