Ciclo fuerza is a comprehensive 12-week strength training program designed to build muscle and enhance overall fitness. Committing just three days a week, you'll engage in targeted workouts focusing on both upper and lower body exercises, utilizing a mix of barbells and machines. Each session combines foundational lifts like squats and deadlifts with accessory movements to ensure balanced development. Get ready to challenge yourself and see significant gains in strength and muscle definition!

Progresión durante 12 semanas en mini ciclos de 4 semanas.

Ciclo fuerza

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Leg Extension

Deadlift (Barbell)

Hip Abductor (Machine)

Seated Hamstring Curl

inferior 1 

Military Press (Barbell)

Bench Press (Barbell)

Push Up (Knees)

Pull-Up (Band)

Lat Pulldown

Chest Supported Row (Machine)

V-Handle Tricep Pushdown (Cable)

Bicep Curl (EZ Bar)

Superior

Front Squat (Barbell)

Snatch Deadlift

Back Extension

Dead Hang

Lu Raise

Wall Sit

inferior 2 

inferior 1 V2 

Dumbbell Row

Incline Curl (Dumbbell)

Superior V2

Front Squat (Paused)

inferior 2 V2

Deadlift (Deficit)

inferior 1 V3

Push Press (Barbell)

superior V3

Leg Curl

inferior 2 V3

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