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Plantilla para Planificaciones Hipertrofia+fuerza

The document outlines a microcycle training distribution and progression plan over 8 weeks. The microcycle consists of 5 days focusing on either pushes, pulls, quadriceps, torso or hamstrings. Each week prescribes exercises for 6 days with sets, reps and weight progression over 8 weeks.

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Ástor Carbajal González
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301 views9 pages

Plantilla para Planificaciones Hipertrofia+fuerza

The document outlines a microcycle training distribution and progression plan over 8 weeks. The microcycle consists of 5 days focusing on either pushes, pulls, quadriceps, torso or hamstrings. Each week prescribes exercises for 6 days with sets, reps and weight progression over 8 weeks.

Uploaded by

Ástor Carbajal González
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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DISTRIBUCION MICROCICLOS

DÍA 1 Empujes
DÍA 2 Tracciones
DÍA 3 Pierna (Énfasis quad)
DÍA 4 Torso
DÍA 5 Pierna (Énfasis femoral)

PROGRESIÓN *EJERCICIO* PROGRESIÓN *EJERCICIO*


DIA 1 DIA 2 DIA 3 DIA 1 DIA 2
SEMANA 1 SEMANA 1
SEMANA 2 SEMANA 2
SEMANA 3 SEMANA 3
SEMANA 4 SEMANA 4
SEMANA 5 SEMANA 5
SEMANA 6 SEMANA 6
SEMANA 7 SEMANA 7
SEMANA 8 SEMANA 8
DÍA 1 SEMANA 1
EJERCICIO SETS REPS RIR/KG SETS
Press banca SS 3 6 65/67´5kg
Press inclinado DB 3 12 25/27´5kg
Cruces/Pec deck 4
Elev. lat. tumbado/polea 4
Elev lat. Mancuernas 2
Ext. Tríceps overhead 2
Ext. Tríceps 2
SIÓN *EJERCICIO*
DIA 3

DÍA 2
EJERCICIO SETS REPS RIR/KG SETS

DÍA 3
EJERCICIO SETS REPS RIR/KG SETS

DÍA 4
EJERCICIO SETS REPS RIR/KG SETS

DÍA 5
EJERCICIO SETS REPS RIR/KG SETS
DÍA 6
EJERCICIO SETS REPS RIR/KG SETS
SEMANA 2 SEMANA 3 SEMANA 4
REPS RIR/KG SETS REPS RIR/KG SETS REPS RIR/KG

REPS RIR/KG SETS REPS RIR/KG SETS REPS RIR/KG

REPS RIR/KG SETS REPS RIR/KG SETS REPS RIR/KG

REPS RIR/KG SETS REPS RIR/KG SETS REPS RIR/KG

REPS RIR/KG SETS REPS RIR/KG SETS REPS RIR/KG


REPS RIR/KG SETS REPS RIR/KG SETS REPS RIR/KG
SEMANA 5 SEMANA 6 SEMANA 7
SETS REPS RIR/KG SETS REPS RIR/KG SETS REPS

SETS REPS RIR/KG SETS REPS RIR/KG SETS REPS

SETS REPS RIR/KG SETS REPS RIR/KG SETS REPS

SETS REPS RIR/KG SETS REPS RIR/KG SETS REPS

SETS REPS RIR/KG SETS REPS RIR/KG SETS REPS


SETS REPS RIR/KG SETS REPS RIR/KG SETS REPS
SEMANA 8
RIR/KG SETS REPS RIR/KG

RIR/KG SETS REPS RIR/KG

RIR/KG SETS REPS RIR/KG

RIR/KG SETS REPS RIR/KG

RIR/KG SETS REPS RIR/KG


RIR/KG SETS REPS RIR/KG

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