Hipertrofia Intermedio 6semanas 4días/semana
Día de ejemplo: Upper Strength Density
44 minutos estimados
Upper primer
2 elementos- dynamic_warmup_upper · 1 series
- face_pull · 2 series
Press and row
3 elementos- barbell_bench_press
- barbell_row · 3 series
- rest
Classic upper superset
2 elementos- group
- group
Open the rib cage
1 elemento- thoracic_rotation · 1 series
Esquema del programa
Semana 1 · Base Density 1
Día 1: Upper Strength Density 44m
Día 2: Lower Quad + Core 43m
Día 4: Upper Pump + Arms 42m
Día 6: Lower Posterior + Conditioning 43m
Semana 2 · Base Density 2
Día 1: Upper Strength Density 45m
Día 2: Lower Quad + Core 44m
Día 4: Upper Pump + Arms 43m
Día 6: Lower Posterior + Conditioning 44m
Semana 3 · Build and Intensify 1
Día 1: Upper Strength Density 45m
Día 2: Lower Quad + Core 45m
Día 4: Upper Pump + Arms 44m
Día 6: Lower Posterior + Conditioning 45m
Semana 4 · Build and Intensify 2
Día 1: Upper Strength Density 45m
Día 2: Lower Quad + Core 45m
Día 4: Upper Pump + Arms 44m
Día 6: Lower Posterior + Conditioning 45m
Semana 5 · Build and Intensify 3
Día 1: Upper Strength Density 45m
Día 2: Lower Quad + Core 45m
Día 4: Upper Pump + Arms 45m
Día 6: Lower Posterior + Conditioning 45m
Semana 6 · Deload and Resensitize
Día 1: Upper Deload 36m
Día 2: Lower Deload 36m
Día 4: Upper Pump Deload 35m
Día 6: Posterior Deload + Easy Conditioning 36m