Monday (Upper Body FUERZA) Tuesday (Low Body HIPERTROFIA

Ejercicio Sets Reps Ejercicio

Push Press 3 5. Globet Squat

Remo Pendlay o Remo

3 8 Rumanian Deadlift
Gironda

Press Banca o Dips 3 10 Prensa o Pistol Squat

Leg Curl or Nordic

Chin Ups 3 6
Curl

Core 3 N/A Core

Leg Extension o
Facepull o Rear Shoulder 3 15
Isometria

Landmine Press o
3 12 Glute Bridge
Elevaciones Laterales

Gemelo o Soleo o
BISERIE: Ej. Biceps + Ej.
3 14 Abduccion o
Triceps
Aduccion
 ENTRENO GYM
Thursday (Upper Body
y (Low Body HIPERTROFIA) Wednesday (Cardio)
HIPERTROFIA)
Sets Reps Ejercicio Sets Reps Ejercicio
CARDIO HIIT o
3 10 N/A N/A Pull Ups
CARDIO LASO
Incline Bench Press
3 12
o Dips

3 8
Ej. Unilateral Back
3 12 a 16

3 N/A Militar Press

3 14 o 60" Core

BISERIE: Ej. Biceps

3 16
+ Ej. Triceps

3 12 a 20
Plio push ups +
Kettelbell Swing
NTRENO GYM
Thursday (Upper Body
Friday (Low Body FUERZA) Saturday (Rest-Movility
HIPERTROFIA)
Sets Reps Ejercicio Sets Reps Ejercicio
3 10 Deadlift o Rack Pull 3 3 CAR's Every Joint

3 10 Hip Thrust 3 8 Shoulder Exercise

Squat 3 5 Foam Roller

3 12
Pliometria 3 4a6 Stretching

3 12 Farmer Walk 3 40 Pasos Back exercise

4 N/A Leg Curl or Nordic Curl 3 14 Foam Roller

RFE Split Squat o FFE

3 14 3 16 Stretching
Split Squat o Step up

8 Bike 1 15'00" Hip Exercise

4
16 Foam Roller

Stretching
urday (Rest-Movility) Sunday (Cardio-Rest-Movility)
Sets Reps Ejercicio Sets Reps
1 2 Bike 1 90'

2 N/A CAR's Every Joint 1 2

2 12 Shoulder Exercise 2 N/A

2 60" Foam Roller 2 12

2 N/A Stretching 2 60"

2 12 Back exercise 2 N/A

2 60" Foam Roller 2 12

2 N/A Stretching 2 60"

2 12 Hip Exercise 2 N/A

2 60" Foam Roller 2 12

Stretching 2 60"
 MOVILITY
Zone Exercise Reps Picture

Shoulder Matt Chan 6

Shoulder Flex + Ext Rot 10

Kneeling to
Shoulder Pike 6

Shoulder
Shoulder Extention Hold 5

Child Pose to
Back 6
Cobra

Back Cat Cow 10

Neddle
Back 10
Rotations

Back Inclinacion en 10
ABD
Hip Hip Rotations 5

Hip Escalada 5

Flex Knee Hip

Hip Rotation 10

Hip Rocking Frog 10

 Multiarticulares

Rack Pull

Full Body Deadlift

Sumo Deadlift

Pendlay Rows
Bench Press
Pull Ups

T.S
 Chin Ups
Dips
T.S
Floor Press

Dumbell Floor Press

Militar Press

Deadlift
Squat
Hip Thrust
T.I Globet Squat
Squat Variations
Sumo Deadlift
Prensa
 Speed Strength Explosive Strength Monoarticulares
Power Clean
Power Snatch
Hang Clean
Hang Pull
Snatch Grip Hang Pull
Clean Grip Hang Snatch
Hang Snatch
Dumbell Hang Snatch
Dumbell Clean
Push Press Plio Push Ups Cable Tricep Extension
Medicine Ball Slam FacePull
Single Arm Push Press DB
Medicine Ball Chest French Press
Overhead Throw
 Medicine Ball Chest
Overhead Throw Hammer Curl
Landmine 2 Arms Push Press
Medicine Ball Cable Flys
Rotational Slam
Dumbbell Site/Front/Rear Lateral Ra
Landmine 1 Arm Push Press
Medicin Ball Rotational Pull Over
Toss
Incline Dumbell Press
Landmine 1 Arm Snatch
Medicine Ball Close Grip Bench Press
Underhand Overhead Half Kneeling DB Press
Kettlebell Swings Toss Full Kneeling DB Press
Box Jumps Depth Jump Leg Curl
Run
Single Box Jump Nordic Curl
Drop Jump To Box Jump Rumanian Deadlift
Running Variations Broad Jump Box Step Up
Hurdle Jump Abductor/Aductor Machine
Single Leg Lateral Jump RFE Split Squat
Specific Jumps
Single Leg Broad Jump FFE Split Squat
Monoarticulares Carry Core
Farmer Walk Plank
Suitcase Carry Side Plank
Waiters Carry
Dinamic Plank
Sled Drag
Prowler Push Ab Roll Out
Stir The Pot
Sandbang Carry
Bird Dog
Bear Crawl
Bottoms up KB Carry
Hollow Rock
able Tricep Extension
FacePull Waited Dead Bug
French Press
 Hammer Curl Press Pallof and
Cable Flys Variations

l Site/Front/Rear Lateral Raise Back Extension

Pull Over
ncline Dumbell Press Hanging Leg Raise
lose Grip Bench Press
Half Kneeling DB Press
Landmine Rotations
Full Kneeling DB Press
Leg Extension
Glute Bridge
Rumanian Deadlift
Gemelos
ductor/Aductor Machine
RFE Split Squat
FFE Split Squat
 Monday Tuesday Wednesday Thursday
Reading English 60' 60'
Reading 90' 90' 90' 90'
Grammar
Speaking 25' 25'
Writing 25' 25'
Spelling 10' 10'
Duolingo 60' 60' 60' 60'
Listening English 75' 75' 75' 75'

Personal Brand,
Linkedln, Fiverr,
Facebook, Blog, 180'+ 180'+ 180'+ 180'+
Website, Frelancer
Upwork etc…

Training - Nutrition 120' 120'

Videos
Paja 60'

Wake up 5:30
Sleep 21:30
Friday Saturday Sunday
60'
90'
60'

60' 60' 60'

75' 75' 75'

180'+ 180'+