TORSO-PIERNA
Strength and Conditioning
4 weeks / 3 days per week
This is my routine to work on technique in the main exercises. It is a four-week base with three sessions per week, except for the leg exercises, which in this phase I work on once a week, the rest of the exercises have a frequency of 2. I include those exercises by muscle group that work well for me, in my routine I do not include the Barbell Squat (mainly due to my age) and instead I practice the Horizontal Press.
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TORSO-PIERNA Volume Overview
Sets per Week (Main vs Accessory)
4
Weeks
80
Avg Sets/Week
596
Avg Reps/Week
3
Days/Week
Average Intensity by Week
Reviews
0 reviews
Week 1
Day 1
Exercise
MainExercise
SupplementalExercise
SupplementalExercise
Assistance15 reps
12 reps
10 reps
8 reps
Exercise
Assistance12 reps
10 reps
8 reps
6 reps
Exercise
Assistance15 reps
12 reps
10 reps
8 reps
Day 2
Exercise
SupplementalExercise
MainExercise
AssistanceExercise
AssistanceExercise
Assistance15 reps
12 reps
10 reps
8 reps
Exercise
Assistance15 reps
12 reps
10 reps
Exercise
AssistanceDay 3
Exercise
MainExercise
SupplementalExercise
SupplementalExercise
Assistance15 reps
12 reps
10 reps
Exercise
SupplementalExercise
Assistance12 reps
10 reps
8 reps
6 reps
Week 2
Day 1
Exercise
MainExercise
SupplementalExercise
SupplementalExercise
Assistance15 reps
12 reps
10 reps
8 reps
Exercise
Assistance12 reps
10 reps
8 reps
6 reps
Exercise
Assistance15 reps
12 reps
10 reps
8 reps
Day 2
Exercise
SupplementalExercise
MainExercise
AssistanceExercise
AssistanceExercise
Assistance15 reps
12 reps
10 reps
8 reps
Exercise
Assistance15 reps
12 reps
10 reps
Exercise
AssistanceDay 3
Exercise
MainExercise
SupplementalExercise
SupplementalExercise
Assistance15 reps
12 reps
10 reps
Exercise
SupplementalExercise
Assistance12 reps
10 reps
8 reps
6 reps
Week 3
Day 1
Exercise
MainExercise
SupplementalExercise
SupplementalExercise
Assistance15 reps
12 reps
10 reps
8 reps
Exercise
Assistance12 reps
10 reps
8 reps
6 reps
Exercise
Assistance15 reps
12 reps
10 reps
8 reps
Day 2
Exercise
SupplementalExercise
MainExercise
AssistanceExercise
AssistanceExercise
Assistance15 reps
12 reps
10 reps
8 reps
Exercise
Assistance15 reps
12 reps
10 reps
Exercise
AssistanceDay 3
Exercise
MainExercise
SupplementalExercise
SupplementalExercise
Assistance15 reps
12 reps
10 reps
Exercise
SupplementalExercise
Assistance12 reps
10 reps
8 reps
6 reps
Week 4
Day 1
Exercise
MainExercise
SupplementalExercise
SupplementalExercise
Assistance15 reps
12 reps
10 reps
8 reps
Exercise
Assistance12 reps
10 reps
8 reps
6 reps
Exercise
Assistance15 reps
12 reps
10 reps
8 reps
Day 2
Exercise
SupplementalExercise
MainExercise
AssistanceExercise
AssistanceExercise
Assistance15 reps
12 reps
10 reps
8 reps
Exercise
Assistance15 reps
12 reps
10 reps
Exercise
AssistanceDay 3
Exercise
MainExercise
SupplementalExercise
SupplementalExercise
Assistance15 reps
12 reps
10 reps
Exercise
SupplementalExercise
Assistance12 reps
10 reps
8 reps
6 reps
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