| DÍA 1 – Push | Peso (lb) | Peso -20% | DÍA 2 – Pull | Peso (lb) | Peso -20% | DÍA 3 – Pierna | Peso (lb) | ||
| Pecho/Hombro/Tríceps | Espalda/Bíceps | ||||||||
| Bench Press 4×12 | 45 | – | Deadlifts 4x 12/10/8/6-8 | 45-52.5 | – | Squats 4x 12/10/8/6-8 | 62.5-70 | ||
| Pecho | Lats | Legs | |||||||
| Incline Bench 3×10 | 35 | – | Barbell Row 3×10 | 35 | – | Leg Press 3×8 | 4 discos 35 | ||
| Cable Flys 3×15 | 32.5 | – | Dumbell Lawnmowers 4×8 | 65 | – | Desplantes 3×10 (por pierna) | 35 | ||
| Máquina de fly 2×20 – Drop Set | 100 | 80 | Reverse/Wide Grip Pulldown 2×12 – Superset | 115 | – | Cuadríceps | |||
| Hombo | Deltoides/Trapecio | Leg Extension 3×10 | 145 | ||||||
| Press militar 3×8 | 35 | – | Dummbell Shrugs 3×15 | 35 | – | Single Leg Extension 3×8 | 70 | ||
| Machine Shoulder Press 3×12 | 50 | – | Face Pulls 3×12 – Drop Set | 32.5 | 26 | Isquiotibiales | |||
| Cable Lateral Raise (un brazo) 2×20 | 7.5 | – | Bíceps | Leg Curls 3×12 | 95 | ||||
| Tríceps | Incline Curls/ Spider Curls Superset 2×10 | 20 | – | Gluteos | |||||
| Pushdown con cuerda 3×10 | 52.5 | – | Curl con cuerda 4×10 | 47.5 | – | Puentes 3×10 | disco 15 | ||
| Cuerda sobre la cabeza 3×12 | 42.5 | – | Predicador 2×10 – Drop Set | 65 | 52 | Pantorrilla | |||
| Máquina de deeps 2×10 – Rest Pause | 150 | – | Abs | Smith pantorrilla 3×20 | 45 | ||||
| Abs | Weighted Russian Twist 2×50 | 8 | – | Abs | Weight/Time | ||||
| Cable Crunches (Aldo) 3×10 | 52.5 | – | Leg Raises 3xFailure | – | – | Upper Cable Chops 3×20 | 12.5 | ||
| Hanging Knee Raises 3×15 | – | – | Scissor Kicks 2xFailure | – | – | Bicycle Crunches 2×30 seconds | – | ||
| Hanging Leg Raises 3×12 | – | – | Crunches Faliure | – | – | Cable Crunches (Aldo) 2×20 | 32.5 |
| DÍA 4 – Push | Peso (lb) | Peso -20% | DÍA 5 – Pull | Peso (lb) | Peso -20% | DÍA 6 – Pierna | Peso (lb) | Peso -20% | ||
| Pecho/Hombro/Tríceps | Espalda/Bíceps | |||||||||
| Bench Press 3×12 | 50 | – | Deadlifts 3x 15/12/8-10 | 40-50 | – | Squats 3x 15/12/8-10 | 52.5-62.5 | – | ||
| Pecho | Lats | Legs | ||||||||
| Incline Bench 4×10 | 40 | – | T bar row4x10 | 55 | – | Close Leg Press 3×9 | 4 discos 25 | – | ||
| Dumbbell Chest Press 3×10 | 60 | – | Pullups 3×10 | – | – | Desplantes 3×10 (por pierna) | 35 | – | ||
| Máquina de fly 2×15 – Drop Set | 120 | 96 | Wide Grip Pulldown 3×12 | 115 | – | Cuadríceps | ||||
| Hombro | Deltoides/Trapecio | Leg Extension 3×8 | 150 | – | ||||||
| Press barra 4×8 | 20 | – | Barbell Shrugs 3×15 | 15 | – | Single Leg Extension 3×10 | 60 | – | ||
| Machine Shoulder Press 2×8 – Drop Set | 90 | 72 | Face Pulls 3×12 – Drop Set | 32.5 | 26 | Isquiotibiales | ||||
| Dumbbell Lateral Raises 3×10 | 20 | – | Bíceps | Leg Curls 3×10 Drop Set | 110 | 88 | ||||
| Tríceps | Curl barra z 4×8 | 20 | – | Gluteos | ||||||
| Skull Crushers 3×10 | 27.5 | – | Curl normal 3×8 | 30 | – | Puentes 3×12 | disco 15 | – | ||
| Maneral recto polea alta 4×8 – Rest Pause | 57.5 | – | Predicador 3×10 – Drop Set | 57.5 | 46 | Pantorrilla | ||||
| Máquina de deeps 2×10 – Drop Set | 150 | 120 | Abs | Smith pantorrilla 3×20 – Drop Set | 45 | 36 | ||||
| Abs | Weight/Time | Weighted Russian Twist 2×50 | 8 | – | Abs | Weight/Time | ||||
| Cable Crunches (Aldo) 3×10 | – | Leg Raises 3xFailure | – | – | Upper Cable Chops 3×20 | – | ||||
| Hanging Knee Raises 3×15 | – | – | Scissor Kicks 2xFailure | – | – | Bicycle Crunches 2×30 seconds | – | |||
| Hanging Leg Raises 3×12 | – | – | Crunches Faliure | – | – | Cable Crunches (Aldo) 2×20 | – |
| Rest Pause: At the end of a set, rest 15 seconds, go again to failure, rest 15 seconds and repeat ( all with the same weight) | <– Último Set |
| Drop Set: At the end of your set drop the weight down 15%-20% and perform reps until faliure | <– Último Set |
| Superset: Two excercises done back to back with no pauses between them | <– Todos los Sets |
| Alternate Sets: Pair exercises with opposing muscle groups and alternate between sets of them | <– Todos los Sets |