Prueba

by Jesús Cabrera

Program Description

Prueba

Program Overview

Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
50 minutes
Created
Dec 23, 2024 10:52
Last Edited
Dec 25, 2024 08:46

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WEEK 1

Day 1

1

Squat (Barbell)

1

1

1

1

1-5 reps

1-5 reps

1-5 reps

1-5 reps

65%

75%

85%

95%

2

Squat (Barbell)

4

10-20 reps

50%

3

Abs Crunch (Weighted)

4

10-20 reps

RPE 8-10

4

Leg Press

4

10-20 reps

RPE 8-10

Day 2

1

Overhead Press (Barbell)

1

1

1

1

1-5 reps

1-5 reps

1-5 reps

1-5 reps

65%

75%

85%

95%

2

Overhead Press (Barbell)

4

10-20 reps

50%

3

Overhead Extension (Dumbbell)

4

10-20 reps

RPE 8-10

4

Hammer Curl

4

10-20 reps

RPE 8-10

Day 3

1

Deadlift (Barbell)

1

1

1

1

1-5 reps

1-5 reps

1-5 reps

1-5 reps

65%

75%

85%

95%

2

Deadlift (Barbell)

4

10-20 reps

50%

3

Russian Twist

4

10-20 reps

RPE 8-10

4

Leg Extension

4

10-20 reps

RPE 8-10

Day 4

1

Bench Press (Barbell)

1

1

1

1

1-5 reps

1-5 reps

1-5 reps

1-5 reps

65%

75%

85%

95%

2

Bench Press (Barbell)

4

10-20 reps

50%

3

Dumbbell Bench Pullover

4

10-20 reps

RPE 8-10

4

Bent Over Row (Dumbbell)

4

10-20 reps

RPE 8-10

Day 1

1

Squat (Barbell)

1 Set

1 Set

1 Set

1 Set

1-5 Reps

1-5 Reps

1-5 Reps

1-5 Reps

65%

75%

85%

95%

2

Squat (Barbell)

4 Sets

10-20 Reps

50%

3

Abs Crunch (Weighted)

4 Sets

10-20 Reps

@8-10

4

Leg Press

4 Sets

10-20 Reps

@8-10

Day 2

1

Overhead Press (Barbell)

1 Set

1 Set

1 Set

1 Set

1-5 Reps

1-5 Reps

1-5 Reps

1-5 Reps

65%

75%

85%

95%

2

Overhead Press (Barbell)

4 Sets

10-20 Reps

50%

3

Overhead Extension (Dumbbell)

4 Sets

10-20 Reps

@8-10

4

Hammer Curl

4 Sets

10-20 Reps

@8-10

Day 3

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

1 Set

1-5 Reps

1-5 Reps

1-5 Reps

1-5 Reps

65%

75%

85%

95%

2

Deadlift (Barbell)

4 Sets

10-20 Reps

50%

3

Russian Twist

4 Sets

10-20 Reps

@8-10

4

Leg Extension

4 Sets

10-20 Reps

@8-10

Day 4

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

1 Set

1-5 Reps

1-5 Reps

1-5 Reps

1-5 Reps

65%

75%

85%

95%

2

Bench Press (Barbell)

4 Sets

10-20 Reps

50%

3

Dumbbell Bench Pullover

4 Sets

10-20 Reps

@8-10

4

Bent Over Row (Dumbbell)

4 Sets

10-20 Reps

@8-10