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  • SMOLOV

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    Pau Rovira
    13 views2 pages
    This document outlines a 13-week training program with increasing weight loads and repetitions each week. It provides the workout schedule for each day of every week, listing the sets, repetitions and weight for each exercise. The program starts with lighter weight and higher repetitions in the early weeks and progresses to lower repetitions with heavier weight in later weeks, culminating in a testing of max lifts in the final week.

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    Kekksbav

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    This document outlines a 13-week training program with increasing weight loads and repetitions each week. It provides the workout schedule for each day of every week, listing the sets, repetitions and weight for each exercise. The program starts with lighter weight and higher repetitions in the early weeks and progresses to lower repetitions with heavier weight in later weeks, culminating in a testing of max lifts in the final week.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
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    Download as xlsx, pdf, or txt
    13 views2 pages

    SMOLOV

    Uploaded by

    Pau Rovira
    This document outlines a 13-week training program with increasing weight loads and repetitions each week. It provides the workout schedule for each day of every week, listing the sets, repetitions and weight for each exercise. The program starts with lighter weight and higher repetitions in the early weeks and progresses to lower repetitions with heavier weight in later weeks, culminating in a testing of max lifts in the final week.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 2

    RM 100

    Lunes 3x8 65 1x5 70 2x2 75 1x1


    Semana 1 Martes 3x8 65 1x5 70 2x2 75 1x1
    Miercoles 4x5 70 1x3 75 2x2 80 1x1

    Lunes 1x5 65 1x5 70 1x5 75


    Semana 2 Miercoles 1x5 70 1x5 75 1x5 80
    Viernes 1x5 70 1x5 75 1x5 85

    Lunes Miercoles Viernes


    semana 3 4x9 70 5x7 75 7x5 80 10x3
    semana 4 4x9 70 5x7 75 7x5 80 10x3
    Semanas (3-6)
    semana 5 4x9 70 5x7 75 7x5 80 10x3
    smana 6 DESCANSO BUSCAR RM

    Semana 7-8 DESCANSO ACTIVO (3 dias de series livianas no mas de 5x5x65%)

    Lunes 1x3 65 1x4 75 3x4 85 1x5


    Semana 9 Miercoles 1x3 60 1x3 70 1x4 80 1x3
    Sábado 1x4 65 1x4 70 5x4 80

    Lunes 1x4 60 1x4 70 1x4 80 1x3


    Semana 10 Miercoles 1x3 65 1x3 75 1x3 85 3x3
    Sábado 1x3 65 1x3 75 1x4 85 4x5

    Lunes 1x3 60 1x3 70 1x3 80 5x5


    Semana 11 Miercoles 1x3 60 1x3 70 1x3 80 2x3
    Sábado 1x3 65 1x3 75 1x3 85 4x3

    Lunes 1x3 70 1x4 80 5x5 90


    Semana 12 Miercoles 1x3 70 1x3 80 4x3 95
    Sábado 1x3 75 1x4 90 3x4 95

    Lunes 1x3 70 1x3 80 2x5 90 3x4


    Semana 13 Miercoles 1x4 75 4x4 85
    Domingo TOMA DE MARCAS
    80
    80
    90

    Sábado
    85
    85
    85
    BUSCAR RM

    de 5x5x65%) 5x5 65

    85
    90 2x5 85

    90 2x4 90
    90 1x3 95
    90

    90
    95
    95

    95

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