🤘Classico🤘

There are 2 days dedicated to strength training, 3 for push, pull, and leg movements. This is all about progressive overload. 

Start in the lower rep ranges (for example, if the rep range is 10-15, start at 10 reps). Then each week after, lift 1 extra rep per set to reach the end. After 5 weeks, add 5 lbs for upper body exercises & 10 lbs for lower body exercises (if you can). Repeat the rep ranges for the next cycle of 5 weeks, then repeat. 

For calistethic movements, shift the rep ranges by 1 or 2 reps (for example, 10-15 push ups, then after 5 weeks do 12-17 reps for your push up range). You can add weight if it is possible for you to do so with the available equipment.

You can rearrange these days in any order you like. Whatever you prefer that works for your schedule. I prefer my strength training days at the end but if you prefer to do them at the beginning of a week, it is your choice.

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Week 1

Week 2

Week 3

Week 4

Week 5

Upper body movements, all areas of the upper body will be worked.

Overhead Press (Barbell)

Bench Press (Barbell)

Straight Arm Pulldown

Bicep Curl (Barbell)

Round Robin Upper Body

Lower body movements, all areas of the lower body will be worked.

Deadlift (Barbell)

Squat (Barbell)

Leg Press (45 Degrees)

Leg Extension

Cable Crunch

Seated Calf Raise

Round Robin Lower Body

Bicep, lats, traps, and posterior deltoid. ⚠️ Last set is until failure!

Preacher Curl (EZ Bar)

Lu Xiaojun Raises

Hammer Curl

Lat Pulldown

Pull-Up (Bodyweight)

Pull

Chest, triceps, anterior and lateral deltoids. ⚠️ Last set is until failure!

Incline Bench Press (Dumbbell)

Tricep Rope Push Down (Cable)

Chest Fly (Cable)

Seated Shoulder Press (Dumbbell)

Push Up (Incline)

Push

Quads, hams, calves, abducts, and adducts.
⚠️ Last set is until failure!

Neck Flexion

Box Jump

Hanging Leg Raise

Goblet Squat

Glute-Ham Raise

Standing Calf Raise

Legs

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