Program Description
Rutina full torso - piernas con semana de descarga
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout70 minutes
- CreatedFeb 25, 2025 10:37
- Last EditedMar 27, 2025 11:35
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
2
15 reps
-
1B
Superman
2
15 reps
-
2A
Band Pull Apart
3
15 reps
-
2B
Band Shoulder Dislocation
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 2
4
Incline Bench Press (Smith Machine)
1
2
8 reps
10 reps
RPE 3
RPE 2
5
T-Bar Row
1
2
8 reps
10 reps
RPE 3
RPE 2
6
Seated Military Press (Smith Machine)
1
2
8 reps
10 reps
RPE 3
RPE 2
7
Cable Crossover
1
2
12 reps
15 reps
RPE 2
RPE 1
8
Lat Pulldown
1
2
10 reps
12 reps
RPE 2
RPE 1
9
V-Handle Tricep Pushdown (Cable)
1
2
12 reps
15 reps
RPE 2
RPE 1
10
Bicep Curl (EZ Bar)
1
2
12 reps
15 reps
RPE 2
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
2
15 reps
-
1B
Superman
2
15 reps
-
2A
Band Pull Apart
3
15 reps
-
2B
Band Shoulder Dislocation
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 2
4
Incline Bench Press (Smith Machine)
1
2
1
6 reps
10 reps
8 reps
RPE 3
RPE 2
RPE 2
5
T-Bar Row
1
2
8 reps
10 reps
RPE 2
RPE 3
6
Seated Military Press (Smith Machine)
1
2
8 reps
10 reps
RPE 3
RPE 2
7
Cable Crossover
1
2
12 reps
15 reps
RPE 2
RPE 1
8
Lat Pulldown
1
1
10 reps
12 reps
RPE 2
RPE 1
9
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 1
10
Bicep Curl (EZ Bar)
3
12 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
2
15 reps
-
1B
Superman
2
15 reps
-
2A
Band Pull Apart
3
15 reps
-
2B
Band Shoulder Dislocation
3
15 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 1
4
Incline Bench Press (Smith Machine)
1
2
1
6 reps
10 reps
8 reps
RPE 2
RPE 1
RPE 1
5
T-Bar Row
1
2
8 reps
10 reps
RPE 2
RPE 1
6
Seated Military Press (Smith Machine)
1
2
8 reps
10 reps
RPE 2
RPE 1
7
Cable Crossover
1
3
10 reps
12 reps
RPE 1
RPE 10
8
Lat Pulldown
1
2
10 reps
12 reps
RPE 1
RPE 10
9
V-Handle Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 1
RPE 10
10
Bicep Curl (EZ Bar)
1
2
10 reps
10 reps
RPE 1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
2
15 reps
-
1B
Superman
2
15 reps
-
2A
Band Pull Apart
3
15 reps
-
2B
Band Shoulder Dislocation
3
15 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
2
1
6 reps
10 reps
8 reps
RPE 2
RPE 1
RPE 1
5
T-Bar Row
1
2
8 reps
10 reps
RPE 2
RPE 1
6
Seated Military Press (Smith Machine)
1
2
8 reps
10 reps
RPE 2
RPE 1
7
Cable Crossover
1
3
10 reps
12 reps
RPE 10
RPE 10
8
Lat Pulldown
1
2
10 reps
12 reps
RPE 10
RPE 10
9
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
10
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
2
15 reps
-
1B
Superman
2
15 reps
-
2A
Band Pull Apart
3
15 reps
-
2B
Band Shoulder Dislocation
3
15 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
RPE 5
4
Incline Bench Press (Smith Machine)
2
15 reps
RPE 5
5
T-Bar Row
2
15 reps
RPE 5
6
Seated Military Press (Smith Machine)
2
15 reps
RPE 5
7
Cable Crossover
2
15 reps
RPE 5
8
Lat Pulldown
2
15 reps
RPE 5
9
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 5
10
Bicep Curl (EZ Bar)
2
15 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
2
15 reps
-
1B
Superman
2
15 reps
-
2A
Lateral Leg Swing
3
15 reps
-
2B
Leg Warmup
3
15 reps
-
3
Hip Adductor (Machine)
1
2
12 reps
15 reps
RPE 2
RPE 1
4
Squat (Barbell)
1
2
8 reps
10 reps
RPE 3
RPE 2
5
Lunge (Kettlebell)
3
12 reps
RPE 2
6
Lying Leg Curl
1
2
12 reps
15 reps
RPE 2
RPE 1
7
Leg Extension
2
15 reps
RPE 1
8
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 1
9
Seated Calf Raise
3
15 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
2
15 reps
-
1B
Superman
2
15 reps
-
2A
Lateral Leg Swing
3
15 reps
-
2B
Leg Warmup
3
15 reps
-
3
Hip Adductor (Machine)
1
2
12 reps
12 reps
RPE 1
RPE 10
4
Squat (Barbell)
1
2
8 reps
10 reps
RPE 3
RPE 2
5
Lunge (Kettlebell)
3
12 reps
RPE 2
6
Lying Leg Curl
1
2
12 reps
12 reps
RPE 1
RPE 10
7
Leg Extension
2
12 reps
RPE 1
8
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 1
9
Seated Calf Raise
3
12 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
2
15 reps
-
1B
Superman
2
15 reps
-
2A
Lateral Leg Swing
3
15 reps
-
2B
Leg Warmup
3
15 reps
-
3
Hip Adductor (Machine)
4
10 reps
-
4
Squat (Barbell)
1
2
8 reps
10 reps
RPE 2
RPE 1
5
Lunge (Kettlebell)
3
10 reps
RPE 1
6
Lying Leg Curl
3
10 reps
RPE 10
7
Leg Extension
3
10 reps
RPE 10
8
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 10
9
Seated Calf Raise
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
2
15 reps
-
1B
Superman
2
15 reps
-
2A
Lateral Leg Swing
3
15 reps
-
2B
Leg Warmup
3
15 reps
-
3
Hip Adductor (Machine)
4
8 reps
-
4
Squat (Barbell)
1
2
8 reps
10 reps
RPE 2
RPE 1
5
Lunge (Kettlebell)
4
10 reps
RPE 1
6
Lying Leg Curl
3
8 reps
RPE 10
7
Leg Extension
3
8 reps
RPE 10
8
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 10
9
Seated Calf Raise
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
2
15 reps
-
1B
Superman
2
15 reps
-
2A
Lateral Leg Swing
3
15 reps
-
2B
Leg Warmup
3
15 reps
-
3
Hip Adductor (Machine)
2
15 reps
RPE 5
4
Squat (Barbell)
2
15 reps
RPE 5
5
Walking Lunge (Dumbbell)
2
15 reps
RPE 5
6
Lying Leg Curl
2
15 reps
RPE 5
7
Leg Extension
2
15 reps
RPE 5
8
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 5
9
Seated Calf Raise
2
15 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
2
15 reps
-
1B
Superman
2
15 reps
-
2A
Band Pull Apart
3
15 reps
-
2B
Band Shoulder Dislocation
3
15 reps
-
3
Incline Bench Press (Dumbbell)
1
2
8 reps
10 reps
RPE 3
RPE 2
4
Barbell Row
1
2
8 reps
10 reps
RPE 3
RPE 2
5
Pec Deck (Machine)
1
2
12 reps
15 reps
RPE 1
RPE 2
6
Seated Row (Cable)
1
2
10 reps
12 reps
RPE 2
RPE 1
7A
Lateral Raise (Dumbbell)
1
2
12 reps
15 reps
RPE 2
RPE 1
7B
One Arm Lateral Raise (Cable)
1
2
12 reps
15 reps
RPE 10
RPE 10
8
Hammer Curl
3
15 reps
RPE 1
9
Overhead Tricep Extension (Dumbbell)
3
15 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
2
15 reps
-
1B
Superman
2
15 reps
-
2A
Band Pull Apart
3
15 reps
-
2B
Band Shoulder Dislocation
3
15 reps
-
3
Incline Bench Press (Dumbbell)
1
2
8 reps
10 reps
RPE 3
RPE 2
4
Barbell Row
1
2
8 reps
10 reps
RPE 3
RPE 2
5
Pec Deck (Machine)
1
2
10 reps
12 reps
RPE 1
RPE 10
6
Seated Row (Cable)
1
2
10 reps
12 reps
RPE 2
RPE 1
7A
Lateral Raise (Dumbbell)
1
3
12 reps
15 reps
RPE 2
RPE 1
7B
One Arm Lateral Raise (Cable)
1
3
12 reps
15 reps
RPE 10
RPE 10
8
Hammer Curl
3
12 reps
RPE 1
9
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
2
15 reps
-
1B
Superman
2
15 reps
-
2A
Band Pull Apart
3
15 reps
-
2B
Band Shoulder Dislocation
3
15 reps
-
3
Incline Bench Press (Dumbbell)
1
2
8 reps
10 reps
RPE 2
RPE 1
4
Barbell Row
1
2
8 reps
10 reps
RPE 2
RPE 1
5
Pec Deck (Machine)
1
2
10 reps
12 reps
RPE 10
RPE 1
6
Seated Row (Cable)
1
2
10 reps
12 reps
RPE 10
RPE 10
7A
Lateral Raise (Dumbbell)
1
3
12 reps
15 reps
RPE 2
RPE 1
7B
One Arm Lateral Raise (Cable)
1
3
12 reps
15 reps
RPE 10
RPE 10
8
Hammer Curl
3
10 reps
RPE 10
9
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
2
15 reps
-
1B
Superman
2
15 reps
-
2A
Band Pull Apart
3
15 reps
-
2B
Band Shoulder Dislocation
3
15 reps
-
3
Incline Bench Press (Dumbbell)
1
2
8 reps
10 reps
RPE 2
RPE 1
4
Barbell Row
1
2
8 reps
10 reps
RPE 2
RPE 1
5
Pec Deck (Machine)
4
12 reps
RPE 10
6
Seated Row (Cable)
1
2
10 reps
12 reps
RPE 10
RPE 10
7A
Lateral Raise (Dumbbell)
1
3
12 reps
15 reps
RPE 2
RPE 1
7B
One Arm Lateral Raise (Cable)
1
3
12 reps
15 reps
RPE 10
RPE 10
8
Hammer Curl
3
8 reps
RPE 10
9
Overhead Tricep Extension (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
2
15 reps
-
1B
Superman
2
15 reps
-
2A
Band Pull Apart
3
15 reps
-
2B
Band Shoulder Dislocation
3
15 reps
-
3
Incline Bench Press (Dumbbell)
2
15 reps
RPE 5
4
Barbell Row
2
15 reps
RPE 5
5
Pec Deck (Machine)
2
15 reps
RPE 5
6
Seated Row (Cable)
2
15 reps
RPE 5
7A
Lateral Raise (Dumbbell)
2
15 reps
RPE 5
7B
One Arm Lateral Raise (Cable)
2
15 reps
RPE 5
8
Hammer Curl
2
15 reps
RPE 5
9
Overhead Tricep Extension (Dumbbell)
2
15 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
2
15 reps
-
1B
Superman
2
15 reps
-
2A
Lateral Leg Swing
3
15 reps
-
2B
Leg Warmup
3
15 reps
-
3
Romanian Deadlift (Dumbbell)
1
2
8 reps
10 reps
RPE 3
RPE 2
4
Lying Leg Curl
2
15 reps
RPE 1
5
Hip Thrust (Barbell)
1
2
10 reps
12 reps
RPE 2
RPE 1
6
Leg Press (45 Degrees)
1
2
10 reps
12 reps
RPE 2
RPE 1
7
Leg Extension
2
15 reps
RPE 1
8
Standing Calf Raise
1
2
12 reps
15 reps
RPE 2
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
2
15 reps
-
1B
Superman
2
15 reps
-
2A
Lateral Leg Swing
3
15 reps
-
2B
Leg Warmup
3
15 reps
-
3
Romanian Deadlift (Dumbbell)
1
2
8 reps
10 reps
RPE 3
RPE 2
4
Lying Leg Curl
2
12 reps
RPE 10
5
Hip Thrust (Barbell)
1
2
10 reps
12 reps
RPE 2
RPE 1
6
Leg Press (45 Degrees)
1
2
10 reps
12 reps
RPE 2
RPE 1
7
Leg Extension
2
12 reps
RPE 10
8
Standing Calf Raise
1
2
12 reps
12 reps
RPE 2
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
2
15 reps
-
1B
Superman
2
15 reps
-
2A
Lateral Leg Swing
3
15 reps
-
2B
Leg Warmup
3
15 reps
-
3
Romanian Deadlift (Dumbbell)
1
2
8 reps
10 reps
RPE 2
RPE 1
4
Lying Leg Curl
2
10 reps
RPE 10
5
Hip Thrust (Barbell)
1
2
8 reps
10 reps
RPE 1
RPE 10
6
Leg Press (45 Degrees)
1
2
10 reps
12 reps
RPE 2
RPE 1
7
Leg Extension
2
10 reps
RPE 10
8
Standing Calf Raise
4
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
2
15 reps
-
1B
Superman
2
15 reps
-
2A
Lateral Leg Swing
3
15 reps
-
2B
Leg Warmup
3
15 reps
-
3
Romanian Deadlift (Dumbbell)
1
2
8 reps
10 reps
RPE 2
RPE 1
4
Lying Leg Curl
2
8 reps
RPE 10
5
Hip Thrust (Barbell)
1
2
8 reps
10 reps
RPE 1
RPE 10
6
Leg Press (45 Degrees)
1
2
10 reps
12 reps
RPE 2
RPE 1
7
Leg Extension
2
8 reps
RPE 10
8
Standing Calf Raise
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Bodyweight)
2
15 reps
-
1B
Superman
2
15 reps
-
2A
Lateral Leg Swing
3
15 reps
-
2B
Leg Warmup
3
15 reps
-
3
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 5
4
Lying Leg Curl
2
15 reps
RPE 5
5
Hip Thrust (Barbell)
2
15 reps
RPE 5
6
Leg Press (45 Degrees)
2
15 reps
RPE 5
7
Leg Extension
2
15 reps
RPE 5
8
Standing Calf Raise
2
15 reps
RPE 5
Week 1
1 / 5 Weeks
Day 1
1A
Abs Crunch (Bodyweight)2 Sets
15 Reps
-
1B
Superman2 Sets
15 Reps
-
2A
Band Pull Apart3 Sets
15 Reps
-
2B
Band Shoulder Dislocation 3 Sets
15 Reps
-
3
Lateral Raise (Dumbbell)3 Sets
15 Reps
@2
4
Incline Bench Press (Smith Machine)1 Set
2 Sets
8 Reps
10 Reps
@3
@2
5
T-Bar Row1 Set
2 Sets
8 Reps
10 Reps
@3
@2
6
Seated Military Press (Smith Machine)1 Set
2 Sets
8 Reps
10 Reps
@3
@2
7
Cable Crossover1 Set
2 Sets
12 Reps
15 Reps
@2
@1
8
Lat Pulldown1 Set
2 Sets
10 Reps
12 Reps
@2
@1
9
V-Handle Tricep Pushdown (Cable)1 Set
2 Sets
12 Reps
15 Reps
@2
@1
10
Bicep Curl (EZ Bar)1 Set
2 Sets
12 Reps
15 Reps
@2
@1
Day 2
1A
Abs Crunch (Bodyweight)2 Sets
15 Reps
-
1B
Superman2 Sets
15 Reps
-
2A
Lateral Leg Swing3 Sets
15 Reps
-
2B
Leg Warmup3 Sets
15 Reps
-
3
Hip Adductor (Machine)1 Set
2 Sets
12 Reps
15 Reps
@2
@1
4
Squat (Barbell)1 Set
2 Sets
8 Reps
10 Reps
@3
@2
5
Lunge (Kettlebell)3 Sets
12 Reps
@2
6
Lying Leg Curl1 Set
2 Sets
12 Reps
15 Reps
@2
@1
7
Leg Extension2 Sets
15 Reps
@1
8
Romanian Deadlift (Dumbbell)2 Sets
15 Reps
@1
9
Seated Calf Raise3 Sets
15 Reps
@1
Day 3
1A
Abs Crunch (Bodyweight)2 Sets
15 Reps
-
1B
Superman2 Sets
15 Reps
-
2A
Band Pull Apart3 Sets
15 Reps
-
2B
Band Shoulder Dislocation 3 Sets
15 Reps
-
3
Incline Bench Press (Dumbbell)1 Set
2 Sets
8 Reps
10 Reps
@3
@2
4
Barbell Row1 Set
2 Sets
8 Reps
10 Reps
@3
@2
5
Pec Deck (Machine)1 Set
2 Sets
12 Reps
15 Reps
@1
@2
6
Seated Row (Cable)1 Set
2 Sets
10 Reps
12 Reps
@2
@1
7A
Lateral Raise (Dumbbell)1 Set
2 Sets
12 Reps
15 Reps
@2
@1
7B
One Arm Lateral Raise (Cable)1 Set
2 Sets
12 Reps
15 Reps
@10
@10
8
Hammer Curl3 Sets
15 Reps
@1
9
Overhead Tricep Extension (Dumbbell)3 Sets
15 Reps
@1
Day 4
1A
Abs Crunch (Bodyweight)2 Sets
15 Reps
-
1B
Superman2 Sets
15 Reps
-
2A
Lateral Leg Swing3 Sets
15 Reps
-
2B
Leg Warmup3 Sets
15 Reps
-
3
Romanian Deadlift (Dumbbell)1 Set
2 Sets
8 Reps
10 Reps
@3
@2
4
Lying Leg Curl2 Sets
15 Reps
@1
5
Hip Thrust (Barbell)1 Set
2 Sets
10 Reps
12 Reps
@2
@1
6
Leg Press (45 Degrees)1 Set
2 Sets
10 Reps
12 Reps
@2
@1
7
Leg Extension2 Sets
15 Reps
@1
8
Standing Calf Raise1 Set
2 Sets
12 Reps
15 Reps
@2
@1