This is a program consisting of 5 sessions per week, with a special focus on the pectoral muscles and lower body (quadriceps and hamstrings), which are trained twice per week.
Since this is a program with two training frequencies, it is recommended that you have prior training experience and a good understanding of recovery and rest, as these will be especially important when performing the secondary workouts—ensuring that they provide the benefits we seek rather than hindering recovery and progress.
This workout outlines the foundation for a 7-day microcycle, which you can then build upon as you see fit and tailor your progress to your goals.
Below is the weekly training schedule with double sessions for all groups (although you can use different schedules depending on your recovery and the specific stage of your training).
(BLUES – primary training sessions / REDS – secondary training sessions / BLACKS – basic training sessions)
Day 1: QUADRICEPS – HAMSTRINGS
Day 2: BACK – BICEPS
Day 3: CHEST – SHOULDERS
Day 4: Rest Day
Day 5: HAMSTRINGS – QUADRICEPS
Day 6: CHEST – TRICEPS
Day 7: Rest Day
In this program, you will learn:
➢ The methodology to follow in order to work with the fewest possible sets, minimize fatigue, and achieve a high level of muscle stimulation.
➢ You'll learn how to gauge the level of effort, intensity, and proximity to muscle failure that you should apply during your sets.
➢ How to configure the work series based on the purpose of each one.
➢ Practical examples, explanations, and clarifications about the work series and how you should approach them.
➢ How to perform your warm-up and lead-in sets to find your ideal training load.
➢ You'll learn the most commonly used high-intensity techniques and how to incorporate them into your workout. (The program itself already includes additional techniques.)
➢ Key considerations regarding mechanical stress and how to approach a set depending on whether the load used is heavy or light.
➢ Everything you need to know about recovery/adaptation so you can see improvements in
performance and what you need to keep in mind to avoid setbacks.
➢ How to reduce training load and intensity without needing to take a rest period.
➢ How to interpret the signs that indicate you might need a week to recover.
➢ What kind of workout you need based on how you're feeling.
Ratings
There are no ratings yet.