5-DAY TRAINING PROGRAM / FOCUS ON THE LOWER BODY

Description

This is a program consisting of 5 sessions per week with a special focus on the lower-body muscles (glutes, quadriceps, and hamstrings), which are worked more frequently.

Since this is a program that includes double and triple training sessions, it is recommended that you have some prior training experience and a good understanding of recovery and rest, as these factors will be especially important when performing secondary workouts—ensuring that these sessions 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 for all groups (although you can use different schedules depending on your recovery and the specific stage of your training).

(BLUE – primary training sessions / RED – secondary training sessions / BLACK – basic training sessions)

Day 1: GLUTEAL (BLUE) – THIGH (RED)

Day 2: BACK – BICEPS (BLUE)

Day 3: HAMSTRINGS (BLUE) – QUADRICEPS (RED) – GLUTES (RED)

Day 4: Rest Day

Day 5: QUADRICEPS (BLUE) – GLUTEAL MUSCLES (RED)

Day 6: SHOULDERS – TRICEPS (BLUE)

Day 7: Rest Day

*This program does not include any days with basic workouts; every day features high-intensity techniques.

In this program, you will learn:

• The approach to follow in order to use 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 work series based on the specific purpose of each one.

• Practical examples, explanations, and clarifications regarding the exercise sets and how you should approach them.

• How to structure 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 and adaptation to improve your performance, and what you should keep in mind to avoid setbacks.

• How to reduce training load and intensity without needing to take a rest period.

• How to recognize the signs that you might need a week to recover.

• What type of workout do you need based on your current condition?