Sentadilla Pecho Peso M. P.H.

Ending %s From Last Cycle 70% 70% 70.0% 70%

WEEK 1:
Movimiento Sets Reps %1RM Peso RPE
Levantamiento - - - - -
DAY 1

Peso Muerto 3 5 70.0% 249 -

Peso Muerto 1 AMRAP 70.0% 249 -
Pause Squat 3 10 - 8
Remo con barra 3 10 - 8

Movement Sets Reps %1RM Weight RPE

Remo al mentón 3 30 - - -
Pecho 3 5 70.0% 165 -
DAY 2

Pecho 1 AMRAP 70.0% 165 -

DB Incline 3 10 - - 8
Dominadas 3 10 - - 8
Skull Crusher 3 15 - - 8
Curl con mancuernas 3 15 - - 8

Movement Sets Reps %1RM Weight RPE

Levantamiento - - - - -
DAY 3

Sentadillas 3 5 70.0% 207 -

Sentadillas 1 AMRAP 70.0% 207 -
Buenos días 3 10 - 8
Remo con barra 3 10 - - 8

Movement Sets Reps %1RM Weight RPE

Remo al mentón 3 30 - -
Spoto Bench 3 10 60.0% 141 -
DAY 4

Press de hombro 3 5 70.0% 95 -

Press de hombro 1 AMRAP 70.0% 95 -
Dominadas 3 10 - - 8
Fondos de Triceps 3 10 - - 8
Bicep con barra 3 10 - - 8

WEEK 2:
Movement Sets Reps %1RM Weight RPE
DAY 1

1
 Levantamiento - - - - -

DAY 1
Peso muerto 4 5 72.5% 257 -
Peso muerto 1 AMRAP 72.5% 257 -
Pause Squat 4 10 - 8
Remo con barra 3 10 - 8

Movement Sets Reps %1RM Weight RPE

Remo al mentón 3 30 - - -
Pecho 4 5 72.5% 170 -
DAY 2

Pecho 1 AMRAP 72.5% 170 -

DB Incline 4 10 - - 8
Dominadas 3 10 - - 8
Skull Crusher 3 15 - - 8
Bicep con mancuernas 3 15 - - 8

Movement Sets Reps %1RM Weight RPE

Levantamiento - - - - -
DAY 3

Sentadillas 4 5 72.5% 214 -

Sentadillas 1 AMRAP 72.5% 214 -
Buenos Días 3 10 - 8
Remo con barra 3 15 - - 8

Movement Sets Reps %1RM Weight RPE

Remo al mentón 3 30 - -
Spoto Bench 4 10 60.0% 141 -
DAY 4

Press de hombro 4 5 72.5% 98 -

Press de hombro 1 AMRAP 72.5% 98 -
Dominadas 3 10 - - 8
Fondos de triceps 3 10 - - 8
Biceps con barra 3 10 - - 8

Movement Sets Reps %1RM Weight RPE

Deadlifts 5 5 75.0% 266 -
DAY 1

Deadlifts 1 AMRAP 75.0% 266 -

Pause Squat 5 10 - 8
Stiff Leg Deadlifts 3 10 - 8
Barbell Rows 3 10 - 8
Plank 3 30 sec - -

Movement Sets Reps %1RM Weight RPE

Face Pull 3 30 - - -
Bench 5 5 75.0% 176 -
DAY 2

2
DAY 2
Bench 1 AMRAP 75.0% 176 -
DB Incline 5 10 - - 8
Pulldown 3 10 - - 8
Skull Crusher 3 10 - - 8
Hammer Curl 3 10 - - 8

Movement Sets Reps %1RM Weight RPE

Squat 5 5 75.0% 221 -
DAY 3

Squat 1 AMRAP 75.0% 221 -

Block Pull 5 15 - - 8
Barbell Row 3 15 - - 8
Plank 3 60 sec - - -

Movement Sets Reps %1RM Weight RPE

Face Pull 3 30 - -
Spoto Bench 5 10 60.0% 141 -
DAY 4

Overhead Press 5 5 75.0% 101 -

Overhead Press 1 AMRAP 75.0% 101 -
Pulldown 3 15 - - 8
Tricep Pushdown 3 15 - - 8
DB Curl 3 15 - - 8

WEEK 4:
Movement Sets Reps %1RM Weight RPE
Deadlifts 3 5 77.5% 275 -
DAY 1

Deadlifts 1 AMRAP 77.5% 275 -

Pause Squat 3 10 - 8
Stiff Leg Deadlifts 3 10 - 8
Barbell Rows 3 10 - 8
Plank 3 30 sec - -

Movement Sets Reps %1RM Weight RPE

Face Pull 3 30 - - -
Bench 3 5 77.5% 182 -
DAY 2

Bench 1 AMRAP 77.5% 182 -

DB Incline 3 10 - - 8
Pulldown 3 10 - - 8
Skull Crusher 3 10 - - 8
Hammer Curl 3 10 - - 8

Movement Sets Reps %1RM Weight RPE

Squat 3 5 77.5% 229 -
DAY 3

Squat 1 AMRAP 77.5% 229 -

Block Pull 3 15 - - 8

3
DAY 3
Barbell Row 3 15 - - 8
Plank 3 60 sec - - -

Movement Sets Reps %1RM Weight RPE

Face Pull 3 30 - -
Spoto Bench 3 10 60.0% 141 -
DAY 4

Overhead Press 3 5 77.5% 105 -

Overhead Press 1 AMRAP 77.5% 105 -
Pulldown 3 15 - - 8
Tricep Pushdown 3 15 - - 8
DB Curl 3 15 - - 8

4
 Ejercicio Sentadilla Pecho Peso M. P.H.
Peso 295 235 355 135
Repeticiones 1 1 1 1
1RM 295 235 355 135

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Select Squat Variation Select
Squat >7 Reps
Front Squat 4-6 Reps
Pause Squat <4 Reps
Tempo Squat

Select Bench Variation

DB Incline
Close Grip
Incline Barbell
Spoto Press

Select Deadlift Variation

Stiff Leg
Pause Deadlift
Block Pull

Select Bench Variation Alt

Bench
Tempo Bench
Close Grip Bench
Spoto Bench