1RM ACTUAL

1RM PROYECTADO

BP

100

BP

105

SQ

100

SQ

110

DL

100

DL

107.5
FASE 1

Lunes
Semana 1

SQ

5-8x5x65kg

BP

6-8x6x60kg

Miercoles SQ

5-8x5x65kg

BP

6-8x6x60kg

Viernes SQ

5-8x5x65kg

BP

6-8x6x60kg

SQ

5-8x5x65kg

BP

6-8x6x62,5kg

Miercoles SQ

5-8x5x65kg

BP

6-8x6x62,5kg

Viernes SQ

5-8x5x65kg

BP

6-8x6x62,5kg

SQ

5-8x5x67,5kg

BP

6-8x6x65kg

Miercoles SQ

5-8x5x67,5kg

BP

6-8x6x65kg

Viernes SQ

5-8x5x67,5kg

BP

6-8x6x65kg

SQ

5-8x5x70kg

BP

6-8x6x67,5kg

Miercoles SQ

5-8x5x70kg

BP

6-8x6x67,5kg

Viernes SQ

5-8x5x70kg

BP

6-8x6x67,5kg

3x3x65kg
3x3x65kg
1-2x1x87,5kg

BP
BP
BP

5x4x62,5kg
1-2x1x85kg
5x4x62,5kg

SQ

3x3x65kg

BP

5x4x62,5kg

Miercoles SQ

3x3x65kg

BP

1-2x1x90kg

1-2x1x92,5kg

BP

5x4x62,5kg

3x3x65kg

BP

5x4x62,5kg

Lunes
Semana 2

Lunes
Semana 3

Lunes
Semana 4

FASE 2

Semana 1

Lunes SQ
Miercoles SQ
Viernes SQ

Lunes
Semana 2

Viernes SQ

Lunes
Semana 3

SQ

Semana 3

Miercoles SQ

3x3x65kg

BP

1x1x95kg

Viernes SQ

1x1x100kg

BP

5x4x62,5kg

SQ

3x3x65kg

BP

5x4x62,5kg

Miercoles SQ

3x3x65kg

BP

1x1x100kg

Viernes SQ

1x1x105kg

BP

5x4x62,5kg

Lunes
Semana 4

DL

5-8x5x62,5kg

DL

5-8x5x62,5kg

DL

5-8x5x62,5kg

DL

5-8x5x65kg

DL

5-8x5x65kg

DL

5-8x5x65kg

DL

5-8x5x67,5kg

DL

5-8x5x67,5kg

DL

5-8x5x67,5kg

DL

5-8x5x70kg

DL

5-8x5x70kg

DL

5-8x5x70kg

DL
DL
DL

1-2x1x85kg
3x3x65kg
3x3x65kg

DL

1-2x1x92,5kg

DL

3x3x65kg

DL

3x3x65kg

DL

1x1x97,5kg

DL

3x3x65kg

DL

3x3x65kg

DL

1x1x102,5kg

DL

3x3x65kg

DL

3x3x65kg