The document outlines a 4-week mesocycle with exercises organized by muscle group and volume metrics including sets, repetitions, and intensity for each week. It includes 5 sessions per week with multiple sets per session and muscles targeted each week over the 4-week period.
The document outlines a 4-week mesocycle with exercises organized by muscle group and volume metrics including sets, repetitions, and intensity for each week. It includes 5 sessions per week with multiple sets per session and muscles targeted each week over the 4-week period.
The document outlines a 4-week mesocycle with exercises organized by muscle group and volume metrics including sets, repetitions, and intensity for each week. It includes 5 sessions per week with multiple sets per session and muscles targeted each week over the 4-week period.
The document outlines a 4-week mesocycle with exercises organized by muscle group and volume metrics including sets, repetitions, and intensity for each week. It includes 5 sessions per week with multiple sets per session and muscles targeted each week over the 4-week period.
Download as DOCX, PDF, TXT or read online from Scribd
Download as docx, pdf, or txt
You are on page 1of 3
MESOCICLO
VOLUMEN SEMANA 1 SEMANA 2 SEMANA 3 SEMANA 4
SET 1 SET 2 SET 3 SET 4 SET 5 SET 1 SET 2 SET 3 SET 4 SET 5 SET 1 SET 2 SET 3 SET 4 SET 5 SET 1 SET 2 SET 3 SET 4 SET 5 EJERCICIO SERIES REPS I.D
VOLUMEN SEMANA 1 SEMANA 2 SEMANA 3 SEMANA 4
SET 1 SET 2 SET 3 SET 4 SET 5 SET 1 SET 2 SET 3 SET 4 SET 5 SET 1 SET 2 SET 3 SET 4 SET 5 SET 1 SET 2 SET 3 SET 4 SET 5 EJERCICIO SERIES REPS I.D
VOLUMEN SEMANA 1 SEMANA 2 SEMANA 3 SEMANA 4
SET 1 SET 2 SET 3 SET 4 SET 5 SET 1 SET 2 SET 3 SET 4 SET 5 SET 1 SET 2 SET 3 SET 4 SET 5 SET 1 SET 2 SET 3 SET 4 SET 5 EJERCICIO SERIES REPS I.D MESOCICLO VOLUMEN SEMANA 1 SEMANA 2 SEMANA 3 SEMANA 4 SET 1 SET 2 SET 3 SET 4 SET 5 SET 1 SET 2 SET 3 SET 4 SET 5 SET 1 SET 2 SET 3 SET 4 SET 5 SET 1 SET 2 SET 3 SET 4 SET 5 EJERCICIO SERIES REPS I.D
VOLUMEN SEMANA 1 SEMANA 2 SEMANA 3 SEMANA 4
SET 1 SET 2 SET 3 SET 4 SET 5 SET 1 SET 2 SET 3 SET 4 SET 5 SET 1 SET 2 SET 3 SET 4 SET 5 SET 1 SET 2 SET 3 SET 4 SET 5 EJERCICIO SERIES REPS I.D
MUSCULOS SEMANA 1 SEMANA 2 SEMANA 3 SEMANA 4
SESION 1 SESION 2 TOTAL SESION 1 SESION 2 TOTAL SESION 1 SESION 2 TOTAL SESION 1 SESION 2 TOTAL Pectoral Espalda Trapecio Deltoide frontal Deltoide lateral/posterior Biceps Triceps Cuadriceps Isquiosurales Gluteos Pantorilla Abdominales