Fuerza de Voluntad V.II

by Gabriel E.

1 athletes joined

Program Description

bababoi

Program Overview

Level
Advanced, Intermediate
Goal
Bodybuilding, Powerbuilding, Athletics, Bodyweight Fitness
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
90 minutes
Created
Feb 01, 2026 07:39
Last Edited
Feb 02, 2026 04:39

Muscle Engagement

Front

Back

MuscleSet

Triceps

16.4%

Forearms

14.2%

Biceps

12.3%

Front Delts

9.1%

Upper Back

9.1%

Lats

8.2%

Quadriceps

7.3%

Chest

6.4%

Glutes

3.7%

Hamstrings

3.7%

Middle Delts

2.7%

Abs

2.7%

Adductors

2.3%

Rear Delts

1.8%

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WEEK 1

Day 1

1

Bench Press (Barbell)

1

2

15-50 reps

8-12 reps

-

-

2

Dip (Weighted)

1

2

15-50 reps

8-10 reps

-

-

3

Dip (Bodyweight)

1

AMRAP

-

4

Single Arm Tricep Extension (Cable)

2

10-12 reps

-

Day 2

1

Wrist Curls

5

15-20 reps

-

2

Reverse Wrist Curl (Barbell)

5

15-20 reps

-

3

Lying Rear Lateral Raise

2

20 reps

-

4

Seated Military Press (Barbell)

3

6-8 reps

-

Day 3

1

Incline Curl (Dumbbell)

3

20-30 reps

-

2

Bicep Curl (EZ Bar)

2

8-10 reps

-

3

Preacher Curl (Dumbbell)

2

20-30 reps

-

4

Skull Crusher (Barbell)

2

10-12 reps

-

5

French Press

2

10-20 reps

-

6

Single Arm Tricep Extension (Cable)

2

20-24 reps

-

Day 4

1

Squat (Barbell)

1

2

15-50 reps

10-12 reps

-

-

2

Sissy Squat

3

20 reps

-

3

Lunge (Dumbbell)

2

20 reps

-

Day 5

1

Chin-Up (Weighted)

2

2

3-5 reps

8-10 reps

-

-

2

Seal Row

3

8-12 reps

-

3

Pull-Up (Neutral Grip, Weighted)

2

8-10 reps

-

4

Incline Curl (Dumbbell)

2

20-40 reps

-

Day 1

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

15-50 Reps

8-12 Reps

8-12 Reps

-

-

-

2

Dip (Weighted)

1 Set

1 Set

1 Set

15-50 Reps

8-10 Reps

8-10 Reps

-

-

-

3

Dip (Bodyweight)

1 Set

AMRAP

-

4

Single Arm Tricep Extension (Cable)

1 Set

1 Set

10-12 Reps

10-12 Reps

-

-

Day 2

1

Wrist Curls

1 Set

1 Set

1 Set

1 Set

1 Set

15-20 Reps

15-20 Reps

15-20 Reps

15-20 Reps

15-20 Reps

-

-

-

-

-

2

Reverse Wrist Curl (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

15-20 Reps

15-20 Reps

15-20 Reps

15-20 Reps

15-20 Reps

-

-

-

-

-

3

Lying Rear Lateral Raise

1 Set

1 Set

20 Reps

20 Reps

-

-

4

Seated Military Press (Barbell)

1 Set

1 Set

1 Set

6-8 Reps

6-8 Reps

6-8 Reps

-

-

-

Day 3

1

Incline Curl (Dumbbell)

1 Set

1 Set

1 Set

20-30 Reps

20-30 Reps

20-30 Reps

-

-

-

2

Bicep Curl (EZ Bar)

1 Set

1 Set

8-10 Reps

8-10 Reps

-

-

3

Preacher Curl (Dumbbell)

1 Set

1 Set

20-30 Reps

20-30 Reps

-

-

4

Skull Crusher (Barbell)

1 Set

1 Set

10-12 Reps

10-12 Reps

-

-

5

French Press

1 Set

1 Set

10-20 Reps

10-20 Reps

-

-

6

Single Arm Tricep Extension (Cable)

1 Set

1 Set

20-24 Reps

20-24 Reps

-

-

Day 4

1

Squat (Barbell)

1 Set

1 Set

1 Set

15-50 Reps

10-12 Reps

10-12 Reps

-

-

-

2

Sissy Squat

1 Set

1 Set

1 Set

20 Reps

20 Reps

20 Reps

-

-

-

3

Lunge (Dumbbell)

1 Set

1 Set

20 Reps

20 Reps

-

-

Day 5

1

Chin-Up (Weighted)

1 Set

1 Set

1 Set

1 Set

3-5 Reps

3-5 Reps

8-10 Reps

8-10 Reps

-

-

-

-

2

Seal Row

1 Set

1 Set

1 Set

8-12 Reps

8-12 Reps

8-12 Reps

-

-

-

3

Pull-Up (Neutral Grip, Weighted)

1 Set

1 Set

8-10 Reps

8-10 Reps

-

-

4

Incline Curl (Dumbbell)

1 Set

1 Set

20-40 Reps

20-40 Reps

-

-