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Xec Fit: Programa de volumen: Músculo y fuerza
by Xec Fit
3 athletes joined
Program Description
Programa de 3 semanas enfocado en movimientos multiarticulares pesados para maximizar la ganancia de fuerza y masa muscular 💪. Volumen: ⭐⭐ Intensidad: ⭐⭐⭐ Frequencia: ⭐⭐⭐⭐
Program Overview
Level
Novice, Intermediate
Goal
Powerbuilding, Bodybuilding
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Jan 09, 2024 08:49
Last Edited
May 07, 2024 10:48
down_app
Week 1
1 / 3 Weeks
Day 3
1
Box Squat (Barbell)
3 Sets
5 Reps
2
Bench Press (Barbell)
1 Set
AMRAP
3
Bench Press (Paused)
3 Sets
10 Reps
4
Lunge (Barbell)
2 Sets
10 Reps
5
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
AMRAP
2
Bench Press (Paused)
3 Sets
6 Reps
3
Box Squat (Barbell)
3 Sets
8 Reps
4
Push Press (Barbell)
3 Sets
6 Reps
5
Tricep Rope Push Down (Cable)
2 Sets
10-12 Reps
@10
Day 2
1
Deadlift (Barbell)
3 Sets
4 Reps
2
Barbell Row
1 Set
AMRAP
3
Barbell Row
2 Sets
10 Reps
4
Chin-Up (Weighted)
2 Sets
AMRAP
5
Hammer Curl
2 Sets
12-15 Reps
@10
6
Farmer's Walk (Weighted)
1 Set
1 Reps
Day 4
1
Chin-Up (Weighted)
3 Sets
AMRAP
2
Deadlift (Barbell)
3 Sets
6 Reps
3
Bicep Curl (Barbell)
1 Set
AMRAP
4
Bicep Curl (Barbell)
2 Sets
10-12 Reps
@10
5
Back Extension (Weighted)
2 Sets
8-10 Reps
@7
6
Farmer's Walk (Weighted)
1 Set
1 Reps
Day 6
1
Barbell Row
1 Set
AMRAP
2
Barbell Row
2 Sets
6 Reps
3
Rack Pull (Barbell)
3 Sets
5 Reps
4
Reverse Wrist Curl (Barbell)
3 Sets
15-20 Reps
@10
5
Hammer Curl
2 Sets
10-12 Reps
@10
6
Farmer's Walk (Weighted)
1 Set
1 Reps
Day 5
1
Bench Press (Close Grip)
1 Set
AMRAP
2
Bench Press (Close Grip)
2 Sets
12 Reps
3
Squat (Low Bar)
3 Sets
8 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
4-8 Reps
@10
5
Leg Extension
2 Sets
10-12 Reps
@10
Day 3
1
Box Squat (Barbell)
4 Sets
5 Reps
2
Bench Press (Barbell)
1 Set
AMRAP
3
Bench Press (Paused)
3 Sets
8 Reps
4
Lunge (Barbell)
2 Sets
8 Reps
5
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
AMRAP
2
Bench Press (Paused)
4 Sets
6 Reps
3
Box Squat (Barbell)
3 Sets
6 Reps
4
Push Press (Barbell)
4 Sets
6 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@10
Day 2
1
Deadlift (Barbell)
4 Sets
4 Reps
2
Barbell Row
1 Set
AMRAP
3
Barbell Row
2 Sets
8 Reps
4
Chin-Up (Weighted)
2 Sets
AMRAP
5
Hammer Curl
2 Sets
12-15 Reps
@10
6
Farmer's Walk (Weighted)
1 Set
2 Reps
Day 4
1
Chin-Up (Weighted)
3 Sets
AMRAP
2
Deadlift (Barbell)
3 Sets
4 Reps
3
Bicep Curl (Barbell)
1 Set
AMRAP
4
Bicep Curl (Barbell)
2 Sets
10-12 Reps
@10
5
Back Extension (Weighted)
2 Sets
8-10 Reps
@7
6
Farmer's Walk (Weighted)
1 Set
2 Reps
Day 6
1
Barbell Row
1 Set
AMRAP
2
Barbell Row
3 Sets
6 Reps
3
Rack Pull (Barbell)
3 Sets
5 Reps
4
Reverse Wrist Curl (Barbell)
3 Sets
15-20 Reps
@10
5
Hammer Curl
2 Sets
10-12 Reps
@10
6
Farmer's Walk (Weighted)
1 Set
2 Reps
Day 5
1
Bench Press (Close Grip)
1 Set
AMRAP
2
Bench Press (Close Grip)
2 Sets
10 Reps
3
Squat (Low Bar)
3 Sets
6 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
4-8 Reps
@10
5
Leg Extension
2 Sets
10-12 Reps
@10
Day 3
1
Box Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
1 Set
AMRAP
3
Bench Press (Paused)
3 Sets
6 Reps
4
Lunge (Barbell)
2 Sets
6 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
AMRAP
2
Bench Press (Paused)
5 Sets
6 Reps
3
Box Squat (Barbell)
3 Sets
4 Reps
4
Push Press (Barbell)
5 Sets
6 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@10
Day 2
1
Deadlift (Barbell)
5 Sets
4 Reps
2
Barbell Row
1 Set
AMRAP
3
Barbell Row
2 Sets
6 Reps
4
Chin-Up (Weighted)
2 Sets
AMRAP
5
Hammer Curl
3 Sets
12-15 Reps
@10
6
Farmer's Walk (Weighted)
1 Set
3 Reps
Day 4
1
Chin-Up (Weighted)
3 Sets
AMRAP
2
Deadlift (Barbell)
3 Sets
2 Reps
3
Bicep Curl (Barbell)
1 Set
AMRAP
4
Bicep Curl (Barbell)
2 Sets
10-12 Reps
@10
5
Back Extension (Weighted)
3 Sets
8-10 Reps
@7
6
Farmer's Walk (Weighted)
1 Set
Day 6
1
Barbell Row
1 Set
AMRAP
2
Barbell Row
4 Sets
6 Reps
3
Rack Pull (Barbell)
3 Sets
5 Reps
4
Reverse Wrist Curl (Barbell)
4 Sets
15-20 Reps
@10
5
Hammer Curl
2 Sets
10-12 Reps
@10
6
Farmer's Walk (Weighted)
1 Set
Day 5
1
Bench Press (Close Grip)
1 Set
AMRAP
2
Bench Press (Close Grip)
2 Sets
8 Reps
3
Squat (Low Bar)
3 Sets
4 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
4-8 Reps
@10
5
Leg Extension
2 Sets
10-12 Reps
@10