PESO REPETICION MAXIMA (RM)

 

Semana 1
Lunes 3x8 x5 2x2 x1
Martes 3x8 x5 2x2 x1
Miercoles 3x8 x5 2x2 x1

 

Semana 2
Lunes x5 x5 x5
MartesDescanso
Miercoles x5 x5 x5
JuevesDescanso
Viernes x5 x5 x5
Sab/DomDescanso

 

Mesociclo Base (semanas 3 a 6)
Sem# Lunes Miercoles Viernes Sabado
3 x4x9 x5x7 x7x5 x10x3
4 x4x9 x5x7 x7x5 x10x3
5 x4x9 x5x7 x7x5 x10x3
6 Descanso Descanso Prikidka (trabajar hasta una repeticion maxima)

 

Cambio (semanas 7 y 8)

 

Mesociclo Intenso (semanas 9 a 12)

 

Semana 9
Lunes x3 x4 x3x4 x5
Miercoles x3 x3 x4 x3 x2x5
Sabado x4 x4 x5x4
Semana 10
Lunes x4 x4 x4 x3 x2x4
Miercoles x3 x3 x3 x3x3 x3
Sabado x3 x3 x4 x4x5
Semana 11
Lunes x3 x3 x3 x5x5
Miercoles x3 x3 x3 x2x3
Sabado x3 x3 x3 x4x3
Semana 12
Lunes x3 x4 x5x5
Miercoles x3 x3 x4x3
Sabado x3 x4 x3x4

 

Recorte (semana final)

 

Semana 13
Lunes x3 x3 x2x5 x3x4
Miercoles x4 x4x4
DomingoProbar maximo