The gym routine will have an annual plan, with different

phases and objectives of training. It will be a whole year of training

where we will test our discipline and our strength both physically
like mental.
It is a routine suitable for intermediates and advanced users (in no case for
beginners) and globally oriented towards muscle volume. You can
to orient it towards muscle definition simply by applying a diet
focused on muscle definition.
As always at [Link], we understand muscle volume.
as a clean muscle gain process, nothing to do
“Bulking” or gaining volume at any cost.
If you want to use supplements, use the basics with proven results.
effectiveness. In our section of recommended dietary supplements
you have some options.

To achieve your training goals, it is necessary that

introduce variations in your training routine and there are various
Ways to introduce this variety; these are some of the variables
with which we are going to experiment:
Number of series
Number of repetitions
Rest time between sets
Distribution of muscles on different training days
Different exercises
Same exercises performed in a different order
Just with these variables we will be able to perform a high number of
different training combinations.
Varying the exercises is especially important due to three
fundamental reasons:
Working with the same exercises all the time can cause injuries.
long term, as we will be overloading the muscles,
tendons, joints, etc., always from the same angle and
stimulus.
It can cause muscle imbalances, developing more.
some parts more than others of your body.
Boredom and demotivation can easily arise, due to
to the stagnation in weights and to always perform the same routine.
It's also not good to change every week because you don't give the muscle
adapting to new weights and number of sets and repetitions.
In the routine, we will try to provide the greatest variety possible by changing the
exercises every three or four weeks and playing with the number of sets and
repetitions.
It is a muscle volume routine for the most part of the planning.
although there will be stages more focused on strength or definition
muscular. We will propose a recommended order for you in these
stages or phases but you can change the order if you think you know what
you do.
The annual gym routine consists of the following phases:
Contents
◦ Annual Gym Routine Phase 1: Weeks 1 to 4
▪ Aerobic Exercise
▪ Abdominal training
▪ Training routine details
◦ Annual Gym Routine Phase 2: Weeks 5 to 8
▪ Aerobic Exercise
▪ Abdominal training
▪ Training routine details
◦ Annual Gym Routine Phase 3: Weeks 9 to 12
▪ Aerobic Exercise
▪ Abdominal training
▪ Training routine details
◦ Annual Gym Routine: Week 13 Deload
◦ Annual Gym Routine Phase 4: Weeks 14 to 19
▪ Routine details: Weeks 1 to 3
▪ Routine details: Weeks 4 to 6
◦ Annual Gym Routine Phase 5: Weeks 20 to 25
▪ Distribution of the routine
▪ Detail of routine A, weeks 20, 21, 23 and 24
▪ Detail of routine B, weeks 22 and 25
◦ Annual Gym Routine Phase 6: Weeks 26 to 33
▪ Weekly distribution
▪ Rest stops
▪ Abdomen
▪ Aerobic Exercise
▪ Exercises

Annual Gym Routine Phase 1:

Weeks 1 to 4
Recommended training distribution:
Monday: Day 1
Tuesday: Day 2
Wednesday: Rest
Thursday: Day 3
Friday: Day 4
Saturday and Sunday: Rest
Alternative Training Distribution
Monday: Day 1
Tuesday: Day 2
Wednesday: Day 3
Thursday: Rest
Friday: Day 4
Saturday and Sunday: Rest

Aerobic Exercise
Perform 20 to 30 minutes of continuous aerobic exercise on days 1, 2, and 4.
moderate rhythm, do not exceed 160 beats per minute.
On leg day, only jog for 10 minutes and then proceed to do
leg stretches, this will minimize stitches if you are not
used to training hard the leg.

Abdominal training
We will train him on the 2nd and 4th. With the following exercises:
Kneeling cable shrugs
Hip thrust on inclined bench: 4 x 10/8
3Abdomen in machine (Four descending sets are performed, that is,
the weight is lowered four times in the same set until completing a total
from 32 repetitions per set): 4 x (4 x 8)
You have a complete explanation of this routine in our article about
Abdominal workout for bodybuilding.
Detail of the training routine
Day 1: Back – Triceps – Cardio
Exercise Series x Repetitions
Back Week 1 Week 2 Week 3 Week 4
Front Pulls in 2 x 5-6, 2 x 10-
4 x 6-8 4 x 8-10 4 x 10^-12
pulley 12
Pulldowns with pulley grip 2 x 5-6, 2 x 10-
4 x 6-8 4 x 8-10 4 x 10^-12
V 12
2 x 5-6, 2 x 10-
Barbell Row 4 x 6-8 4 x 8-10 4 x 10^-12
12
1 x 6-8, 2 x 12-
Row in pulley 3 x 8-10 3 x 10^-12 3 x 12-15
15
Triceps Week 1 Week 2 Week 3 Week 4
2 x 5-6, 2 x 10-
French Press 4 x 6-8 4 x 8-10 4 x 10^-12
12
2 x 5-6, 2 x 10-
Triceps Dips 4 x 6-8 4 x 8-10 4 x 10 to the power of -12
12
1 x 6-8, 2 x 12-
Pulley pull-downs 3 x 8-10 3 x 10^-12 3 x 12-15
15
1′30” to 2′ 1′a 1′30” 1' between 2' between series
between series. between series. series. heavy.
Rest
2'a 3'entre 2′between 2′between 1′between series
exercises. exercises. exercises. semi-heavy.
Day 2 Chest – Biceps – Abdomen – Cardio
Exercise Series x Repetitions
Chest Week 1 Week 2 Week 3 Week 4
Banking Press with 2 x 5-6, 2 x 10-
4 x 6-8 4 x 8-10 4 x 10-12
bar 12
Inclined Press in 2 x 5-6, 2 x 10-
4 x 6-8 4 x 8-10 4 x 10^-12
Machine 12
2 x 5-6, 2 x 10-
Machine openings 4 x 6-8 4 x 8-10 4 x 10^-12
12
Openings with
1 x 6-8, 2 x 12-
dumbbells on bench 3 x 8-10 3 x 10^-12 3 x 12-15
15
inclined
Biceps Week 1 Week 2 Week 3 Week 4
2 x 5-6, 2 x 10-
Z-bar curl 4 x 6-8 4 x 8-10 4 x 10^-12
12
Dumbbell curl in 2 x 5-6, 2 x 10-
4 x 6-8 4 x 8-10 4 x 10^-12
inclined bank 12
1 x 6-8, 2 x 12-
Curl on Pulley 3 x 6-8 3 x 8-10 3 x 10-12
15
1'30" to 2' 1' a 1'30" 1' between 2' between series
Rest
between series. between series. series. heavy.
 2′a 3′between 2' between 2' between Among series
exercises. exercises. exercises. semi-heavy.
Day 3: Shoulder - Leg
Exercise Series x Repetitions
Shoulder Week 1 Week 2 Week 3 Week 4
1 x 5-6, 2 x 10-
Press in Multipower 3 x 6-8 3 x 8-10 3 x 10^-12
12
Dumbbell Press 1 x 5-6, 2 x 10-
3 x 6-8 3 x 8-10 3 x 10^-12
sitting 12
Lateral raises with 1 x 5-6, 2 x 10-
3 times 6 minus 8 3 x 8-10 3 x 10 to the power of -12
dumbbells 12
Birds in machine 1 x 6-8, 2 x 12-
3 x 8-10 3 x 10^-12 3 x 12-15
contractor 15
Shrinkings with 2 x 6-8, 2 x 12-
4 x 8-10 4 x 10^-12 4 x 12-15
dumbbells 15
Leg Week 1 Week 2 Week 3 Week 4
Leg Extensions 1 x 5-6, 2 x 10-
3 x 6-8 3 x 8-10 3 x 10^-12
in machine 12
Barbell squat 2 x 5-6, 2 x 10-
4 x 6-8 4 x 8-10 4 x 10-12
(deep) 12
1 x 6-8, 2 x 12-
Inclined Press 3 x 8-10 3 x 10^-12 3 x 12-15
15
Femoral on machine 2 x 5-6, 2 x 10-
4 x 6-8 4 x 8-10 4 x 10^-12
lying down 12
Femoral on machine 1 x 6-8, 2 x 12-
3 x 8-10 3 x 10^-12 3 x 12-15
sitting 15
Twin in machine of 2 x 5-6, 2 x 10-
4 x 6-8 4 x 8-10 4 x 10^-12
pie 12
1 x 6-8, 2 x 12-
Twin in Press 3 x 8-10 3 x 10^-12 3 x 12-15
15
2' between series
1'30" to 2' 1' a 1'30" 1 minute heavy.
between series. between series. series. 1st series
Rest areas
2'a 3'entre 2′between 2' between semi-heavy.
exercises. exercises. exercises. between
exercises.
Day 4: Chest and Back Reminder – Abdomen – Cardio
Exercise Series x Repetitions
Chest Week 1 Week 2 Week 3 Week 4
Inclined Press with
dumbbells
2 x 6-8, 1 x 2 x 6-8, 1 x 2 x 6-8, 1 x 2 x 6-8, 1 x 10-
Press Declined with
10-12 10-12 10-12 12
bar
Crosses in pulley
Back Week 1 Week 2 Week 3 Week 4
Pull-ups 2 x 6-8, 1 x 2 x 6-8, 1 x 2 x 6-8, 1 x 2 x 6-8, 1 x 10-
Dumbbell rowing 10-12 10-12 10-12 12
Straight arm pulls
1 minute to 1 minute 30 seconds between sets.
Rest stops
2 between exercises.

Annual Gym Routine Phase 2:

Weeks 5 to 8
Recommended training distribution:
Monday: Day 1
Tuesday: Day 2
Wednesday: Rest
Thursday: Day 3
Friday: Day 4
Saturday and Sunday: Rest
Alternative Training Distribution
Monday: Day 1
Tuesday: Day 2
Wednesday: Day 3
Thursday: Rest
Friday: Day 4
Saturday and Sunday: Rest
Aerobic Exercise
Perform aerobic exercise continuously for 20 to 30 minutes on days 1, 2, and 4.
moderate rhythm, do not exceed 160 beats per minute.
On leg day 3, only jog for 10' and then proceed to do
leg stretches, this will minimize cramps if you are not
used to training hard the leg.
Abdominal training
We will train him on the 2nd and 4th. With the following exercises:
1st Inverted shrugs on decline bench: 4 x 15-20
Hanging leg raises: 4 x 15-20
3rd Obliques on triceps pulley: 3 x 15
4th Crunch on triceps pulley: 3 x 15
30 to 45 seconds of rest between sets. 1 minute of rest between.
exercises.
Training routine details
1
Exercise Series x Repetitions
 Chest Week 1 Week 2 Week 3 Week 4
Inclined Press with 2 x 5-6, 2 x 10-
4 x 6-8 4 x 8-10 4 x 10^-12
Dumbbells 12
Press Declined with 2 x 5-6, 2 x 10-
4 x 6-8 4 x 8-10 4 x 10^-12
bar 12
Bank openings 2 x 5-6, 2 x 10-
4 x 6-8 4 x 8-10 4 x 10^-12
inclined 12
1 x 6-8, 2 x 12-
Crosses on a pulley 3 x 8-10 3 x 10^-12 3 x 12-15
15
Biceps Week 1 Week 2 Week 3 Week 4
Dumbbell curl 2 x 5-6, 2 x 10-
4 x 6-8 4 x 8-10 4 x 10^-12
Alternate 12
Curl at Scott bank 2 x 5-6, 2 x 10-
4 x 6-8 4 x 8-10 4 x 10^-12
bar Z 12
Barbell curl on bench 1 x 6-8, 2 x 12-
3 x 6-8 3 x 8-10 3 x 10^-12
inclined 15
1′30” to 2′ 1 minute 1 second 1 minute
30 milliseconds
2 between series
between series. between series. series. heavy.
Rest areas
2′a 3′between 2 minutes 2 minutes 1st among series
exercises. exercises. exercises. semi-heavy.
Day 2: Back – Triceps – Cardio
Exercise Series x Repetitions
Back Week 1 Week 2 Week 3 Week 4
2 x 5-6, 2 x 10-
Pulls behind the neck 4 x 6-8 4 x 8-10 4 x 10^(-12)
12
2 x 5-6, 2 x 10-
Dumbbell Row 4 x 6-8 4 x 8-10 4 x 10^-12
12
2 x 5-6, 2 x 10-
Chest pulls 4 x 6-8 4 x 8-10 4 x 10^-12
12
1 x 6-8, 2 x 12-
Pulls grip V 3 x 8-10 3 x 10^-12 3 x 12-15
15
Triceps Week 1 Week 2 Week 3 Week 4
Pulley bar pulls 2 x 5-6, 2 x 10-
4 x 6-8 4 x 8-10 4 x 10^-12
V 12
Press of Bank Grasp 2 x 5-6, 2 x 10-
4 x 6-8 4 x 8-10 4 x 10^-12
Closed 12
1 x 6-8, 2 x 12-
Pulls with a rope 3 x 8-10 3 x 10^-12 3 x 12-15
15
1'30" to 2' 1 minute 1 second 1st30between
milliseconds
between series
between series. between series. series. heavy.
Rest stops
2′a 3′between 2' between 2' between 1'between series
exercises. exercises. exercises. semi-heavy.
Day 3: Shoulder – Leg
Exercise Series x Repetitions
Shoulder Week 1 Week 2 Week 3 Week 4
Military press with bar 2 x 5-6, 2 x 10-
4 x 6-8 4 x 8-10 4 x 10^-12
sitting 12
 1 x 5-6, 2 x 10-
Press Arnold 3 x 6-8 3 x 8-10 3 x 10^-12
12
Lateral raises 1 x 5-6, 2 x 10-
3 x 6-8 3 x 8-10 3 x 10^-12
in machine 12
1 x 6-8, 2 x 12-
Standing birds 3 x 8-10 3 x 10^-12 3 x 12-15
15
Shrinkages with 1 x 6-8, 2 x 12-
3 x 8-10 3 x 10^-12 3 x 12-15
bar 15
Leg Week 1 Week 2 Week 3 Week 4
2 x 5-6, 2 x 10-
Inclined Press 4 x 6-8 4 x 8-10 4 x 10^-12
12
1 x 6-8, 2 x 10-
Hack Squat 3 x 6-8 3 x 8-10 3 x 10^-12
12
Lunges with 1 x 8-10, 2 x 12-
3 x 8-10 3 x 10^-12 3 x 12-15
dumbbells 15
2 x 5-6, 2 x 10-
Romanian Deadlift 4 x 6-8 4 x 8-10 4 x 10-12
12
Leg extension on the machine 1 x 6-8, 2 x 12-
3 x 8-10 3 x 10^-12 3 x 12-15
lying down 15
Twin in machine 2 x 5-6, 2 x 10-
4 x 6-8 4 x 8-10 4 x 10^-12
hack 12
Twin in machine 1 x 6-8, 2 x 12-
3 x 8-10 3 x 10^-12 3 x 12-15
sitting 15
2' between series
1′30” to 2′ 1' a 1'30" 1' between heavy.
between series. between series. series. 1′between series
Rest stops
2 minutes 2′between semi-heavy.
exercises. exercises. exercises. 2′between
exercises.
Day 4: Back and Chest Reminder - Abdomen - Cardio
Exercise Series x Repetitions
Chest Week 1 Week 2 Week 3 Week 4
Bench press with
bar
2 x 6-8, 1 x 10- 2 x 6-8, 1 x 10- 2 x 6-8, 1 x 2 x 6-8, 1 x 10-
Press vertical on
12 12 10-12 12
machine
Peck Deck
Back Week 1 Week 2 Week 3 Week 4
Front Pulls
Barbell row 2 x 6-8, 1 x 10- 2 x 6-8, 1 x 10- 2 x 6-8, 1 x 2 x 6-8, 1 x 10-
I remove dumbbells in 12 12 10-12 12
inclined bench
1 minute and 30 seconds between sets.
Rest stops
2 minutes between exercises.
Annual Gym Routine Phase 3:
Weeks 9 to 12
In this phase, we will increase the intensity using techniques.
advanced bodybuilding.
The most commonly used high-intensity techniques in the gym are the
descending series and the series with pause, and these are the ones we will use here
in this first phase of high intensity of the annual gym routine.
We will reuse exercises used in the first phase; we have already
rested from them for a month but they are fundamental exercises and
That is why they must return to being the foundation of our weight training routine.
Recommended training distributions:
Monday: Day 1
Tuesday: Day 2
Wednesday: Rest
Thursday: Day 3
Friday: Day 4
Saturday and Sunday: Rest
ó…
Monday: Day 1
Tuesday: Day 2
Wednesday: Rest
Thursday: Day 3
Friday: Rest
Saturday: Day 4
Sunday: Rest
Aerobic Exercise
We are going to do interval aerobic training for 20 minutes.
This type of cardiovascular exercise is more enjoyable and just as effective or even more so.
than conventional cardio. For this, we will use the treadmill or
directly in the street.
This time, make changes in rhythm as follows:
• 2 minutes at a moderate pace (the same pace you would use to do
continuous aerobic
16 minutes with 1 to 1 tempo changes. This means 1 minute running.
at a high level and then one minute running at a low level to
recover. This would total 8 minutes at high speed and 8
minutes at low speed to recover.
• 2 minutes at a moderate pace (the same pace you would use to carry out
 continuous aerobic). End of aerobic exercise.
Leg day will consist of 20 minutes of continuous aerobic exercise.
as we did in previous phases on the stationary bike.
Abdominal training
We will train them on the 2nd and 4th. With the following exercises:
1Superset 1: Dumbbell leg raises + Crunches
inverted (Superseries) 4 x 12 + 12
2 Pulley crunches for obliques: 4 x 12 without resting between sides.
side.
3Roman chair crunches + 90º leg raises: 4 x
12 + 12
Detail of the training routine
Have you already gotten your muscles used to training chest on Mondays?
Right? Well, let's motivate them a bit by going back to
train the back on Mondays, so that the very lazy don't get comfortable...
After this training, it is highly recommended to carry out
a week of deload to avoid overtraining,
There is still a lot of year ahead for training and we don't want
burn us.
It is very important to have the help of a partner in the series.
of high intensity as they push the body to the max. If you think that the
the number of series is very high for you, you can reduce one series from each
exercise. If you don't have a partner, it doesn't matter, grab anyone you have
Search and explain how you need me to help you, don't hold back, today for you.
tomorrow for me.
I have marked the series in which you have to create a high series.
intensity with different symbols (*,^,** and ^^), here we explain them to you:
Series with a pause: In the last set of the exercise, do a set with
pause of two pauses. For example, if we have: 4 x 6-8*, in the last set
We should reach almost failure at 6-8 repetitions, rest for 15 seconds.
and do 2-3 more repetitions with the same weight, rest another 15
seconds and do another 2-3 repetitions with the same weight. Now yes,
you have finished the series.
Descending series: In the last series of the exercise, perform a series.
descending; for example, if you have 4 x 6-8^, in the last series you must
perform 6-8 reps close to failure, then immediately reduce the weight
Weigh it to one that allows you to perform another 6 to 8 repetitions.
again to muscle failure.
Series with three breaks: In the last set of the exercise, the same
that the series has a pause but you must make 3 pauses instead of two.
Double descending series: Same as the descending series with two
weight loss. Example, 3 x 10-12^^, you do 10 to 12 reps in the
last set, lower the weight and do another 10-12 reps, lower the weight (it will be a
flyweight) and you do another 10-12.
In the first two weeks, try to keep the weights high and increase them.
kilometers from one week to another.
In the last two weeks, they have simply tried to die the series.
of high intensity, those of the 4th week become especially painful.
Respect the breaks... the time starts counting from the moment you leave the
bar on the ground, not since you sighed, stretched, and chatted with him
Next to it, do I explain myself? Because later some tell me it takes 3 hours.
to do the routine which is IMPOSSIBLE.
Day 1: Back – Triceps – Interval cardio
Exercise Series x Repetitions
Back Week 1 Week 2 Week 3 Week 4
Pull-ups or Pull-downs
4 x 6-8* 4 x 6-8* 4 x 8-10* 3 x 10^-12
Frontals
Pulley pulls
4 x 6-8^ 4 x 6-8^ 3 x 8-10^ 3 x 10^-12
I grabbed V
Barbell rowing 4 x 6-8* 4 x 6-8* 4 x 8-10* 3 x 10^-12
Pulley handle 4 x 6-8^ 4x6-8 3 x 8-10^ 3 x 10^-12
Triceps Week 1 Week 2 Week 3 Week 4
French Press 4 x 6-8* 4 x 6-8* 4 x 8-10* 3 x 10^-12
Pulley pulls 4x6-8 4 x 6-8^ 3 x 8 - 10^ 3 x 10^-12
Cable Pulls 4 x 6-8 4 x 6-8 4 x 8-10 3 x 10^-12
1′30” between 1 min 30 sec between
1' between series. 1' between series.
series. series.
Rest 3 minutes 3' between
3′between 3 minutes
exercises. exercises.
exercises. exercises.
Day 2: Chest - Biceps - Abs - Interval Cardio
Exercise Series x Repetitions
Chest Week 1 Week 2 Week 3 Week 4
Press of the Bank with
4 x 6-8* 4 times 6 minus 8 4 x 8-10* 3 x 10-12
bar
Openings in machine 4 x 6-8^ 4 times 6 minus 8 3 x 8-10^ 3 x 10^-12
Inclined Press on
4 x 6-8* 4 x 6-8* 4 x 8-10* 3 x 10-12
Multipower
Contractor 4 x 6-8^ 4 x 6-8^ 3 x 8-10^ 3 x 10^-12
Biceps Week 1 Week 2 Week 3 Week 4
Curl with bar Z 4 x 6-8* 4 x 6-8* 4 x 8-10* 3 x 10^-12
Dumbbell curls in
4 x 6-8 4 x 6-8 3 x 8-10 3 x 10^-12
inclined bank
Curl on Pulley 4 x 6-8^ 4 times 6 minus 8 4 x 8-10^ 3 x 10^-12
 1′30” between 1 minute 30 seconds between
1 minute between sets. 1 minute between sets.
series. series.
Rest stops 3' between 3 minutes
3 minutes 3 minutes
exercises. exercises.
exercises. exercises.
Day 3: Shoulder - Leg - Interval Cardio
Exercise Series x Repetitions
Shoulder Week 1 Week 2 Week 3 Week 4
Press con
4 x 6-8* 4 x 6-8* 4 x 8-10* 3 x 10^-12
dumbbells
Lateral raises
4 x 6-8^ 4 x 6-8^ 3 x 8-10^ 3 x 10^-12
on machine
Chin rowing 4 x 6-8* 4x6-8* 4 x 8-10* 3 x 10^-12
Birds in machine 4 x 6-8^ 4 x 6-8^ 3 x 8-10^ 3 x 10 to the power of -12

Leg Week 1 Week 2 Week 3 Week 4

Extensions in
2 x 6-8 2 x 6-8 2 x 8-10 2 x 10-12
machine
Squat 4 x 6-8* 4 x 6-8* 4 x 8-10* 3 x 10^-12
Inclined Press 4 x 6-8* 4 x 6-8* 3 x 8-10* 3 x 10 to the power of -12

Leg press machine

4x6-8 4x6-8 3 x 8-10^ 3 x 10 to the power of -12
sitting
Romanian deadlift
with a deficiency. 4 x 6-8^ 4 the
4 times 6 minus 8 raised to x 8-10^
power of 3 x 10^-12
Twin in machine
4 x 6-8* 4 x 6-8* 4 x 8-10* 3 x 10^-12
standing
Twin in press 4 x 6-8^ 4 x 6-8^ 3 x 8-10^ 3 x 10^-12
1 minute 30 seconds 1′30”between
between
1 minute between sets. 1 minute between sets.
series. series.
Rest areas 3 minutes 3 minutes
3' between 3' between
exercises. exercises.
exercises. exercises.
Day 4: Chest and Back Reminder - Abdomen - Cardio
Exercise Series x Repetitions
Chest Week 1 Week 2 Week 3 Week 4
Inclined Press with 4 times 6 minus 8 times 4 x 6-8* 3 x 8-10 3 x 10-12
dumbbells
Press Declined with
4 x 6-8* 4 x 6-8* 3 x 8-10 3 x 10 to the power of -12
bar
Crosses on pulley 3 x 10-12 3 x 10^-12 3 x 10^-12 3 x 10^-12
Back Week 1 Week 2 Week 3 Week 4
Pull-ups 4 x 6-8* 4 x 6-8* 3 x 8-10 3 x 10^-12
Remo with
4 x 6-8* 4 x 6-8* 3 x 8-10 3 x 10^-12
dumbbells
Straight arm pull-downs 3 x 10-12 3 x 10^-12 3 x 10^-12 3 x 10^-12
1 minute 1 second1 30
minute
milliseconds
and 1 minute 30 seconds
2' between series. 2' between series.
between series. between series.
Rest stops 2′a 3′between 2'a 3'between
2' to 3' 2'a 3'entre
exercises. exercises.
exercises. exercises.
I insist, this phase can cause OVERTRAINING. To
finish it, take a week of rest to recover
completely.

Annual Gym Routine: Week 13

Download
This week we have already been training for three months with a lot of
constancy. I recommend taking a period during the next week
of download.
I just published the article 'Download Week' explicitly for
that you take some ideas of what to do during this week, you
I advise you to read it carefully.
We have planned this download week for the end of these twelve.
weeks but you can apply it when you need it no more than 4-6 times
per year.

Annual Gym Routine Phase 4:

Weeks 14 to 19
During the next 6 weeks we will carry out a routine where the
the distribution of the muscles changes radically. In later phases
we will return to more conventional distributions and use techniques of
high intensity more common like supersets.
These six weeks will be based on Pull-Push routines where
we will work the "push" muscles more frequently during
the first 3 weeks and the 'pull' muscles during weeks 4 to
6.
In weeks 1 to 3, we will give them a higher frequency to the
upper body muscles that are trained through
"Push" includes the chest, shoulder, and triceps. In the weeks
From 4 to 6 we will train the 'pull' muscles more frequently, which
they are the back and the biceps.
If you have never done this type of training, give it a chance,
you will surely get good results. If you don't know what they are
the Pull-Push routines here you have a link where you have it
Explained: Pull-push training method.
With this method, we will vary the typical connection between chest-biceps and
back-triceps that we have been doing until now, which will make that
our muscles leave the comfort zone (that is, to perform
something different from what they were used to and feel obligated to
adapt to this new change.
On leg day, we will change the order of the exercises starting with
this session working the hamstring, followed by exercises
specific to quadriceps and finally calf. You will notice a big difference when
make this change in the order when executing the leg, take the opportunity to
load with good weights in the exercises of the leg press since you are
working fresher.
During these weeks we will stay within repetition ranges.
typical of conventional hypertrophy, between 8 and 12 repetitions per
series. Training is done to muscular failure, but without exceeding this limit, where
you stay you have stayed, do not make forced repetitions or anything for it
style.
The abdomen is a suggestion, if you use abdominal routines that you
They are proving effective; you can replace them with those described here.
As a cardiovascular exercise, perform 20 minutes of continuous aerobic activity at a steady pace.

moderate, ideally on a tape. This is also optional, if you have

problems gaining weight can reduce it to 10′, in the opposite case of
If you gain weight easily, you can increase it to 30 minutes in addition to including
some cardio on rest days.
One does not train with heavy weights in order to maintain the times of
rest between sets in one minute, this point is important in this
phase, so keep it in mind.
Since I started the routine, I had thought about having a greater variety.
of exercises... but as soon as I included one that is a bit less common
Several people have written to me requesting help for
replace them since they do not have the appropriate equipment in their gym
to carry them out. Therefore, I have decided to vary the exercises less and
to use those that I consider the most effective.
As I said, unusual distribution and many will say, 'What the hell is this?'
is it?” Believe me, if you are uncomfortable, your muscles will be too...
and they will grow.

Routine details: Weeks 1 to 3

Day 1 Push: Chest-Shoulders-Triceps-Cardio
Chest-Shoulders-Triceps-Cardio
Exercise Series x Repetitions
Chest Week 1 Week 2 Week 3
Press de Banca con barra 5 x 12,10,10,8,8 5 x 12,10,10,8,8 5 x 12,10,10,8,8
 Dumbbell flys in
5 x 12, 10, 10, 8, 8 5 x 12, 10, 10, 8, 8 5 x 12, 10, 10, 8, 8
inclined bank
Funds in parallel 5 times 12, 10, 10, 8, 8 5 x 12, 10, 10, 8, 8 5 x 12,10,10,8,8
Shoulder
Military press on Multipower 4 x 10, 10, 8, 8 4 times 10, 10, 8, 8 4 x 10,10,8,8
Lateral Raises with
4 x 10,10,8,8 4 x 10,10,8,8 4 x 10, 10, 8, 8
dumbbells
Birds with dumbbells standing 4 times 10, 10, 8, 8 4 times 10, 10, 8, 8 4 times 10, 10, 8, 8
Triceps
French Press + Press of
3 x 10 + 10 3 x 10 + 10 3 x 10 + 10
bank closed
Pulley Pulls 30 30 3 times 10
Tricep kicks 30 30 3 x 10
between series 1' between series 1st between series
Rest stops 2'-3' between 2′-3′ between 2′-3′between
exercises. exercises. exercises.
You will notice a great congestion in the upper part of your body when having
worked a lot of muscle. Don't worry if you see yourself
strength in triceps exercises (or even in shoulder ones), is something
inherent to this type of training and it is something that will force your
Muscles to improve in order to adapt to this new form of stimulus.
Note that in the first triceps exercise, sets are performed.
composed of French press and closed bench press.
Day 2: Warm-up-Leg-Abdomen
As a warm-up, do 10 minutes of cardiovascular exercise on the treadmill.
moderate rhythm.
Day 2: Leg-Abdomen
Exercise Series x Repetitions
Leg Week 1 Week 2 Week 3
Seated leg press 2 x 15.15 2 x 15.15 30,30
Romanian Deadlift 4 x 10,10,8,8 4 x 10,10,8,8 4 x 10,10,8,8
Lying leg curl 2 x 8.8 2 x 8,8 2 x 8.8
Press 3 x 10,8,8 3 x 10,8,8 3 x 10, 8, 8
Leg extensions 3 times 10 3 x 10 3 x 10
Lunges with dumbbells 3 x 10 3 x 10 3 x 10
Twin on a foot machine 4 x 15, 15, 8, 8 4 x 15, 15, 8, 8 4 x 15, 15, 8, 8
Twin sitting on a machine 3 x 15.8.8 3 x 15,8,8 3 x 15.8.8
Abdomen
Inverted shrinks in the bank
4 x 15-20 4 x 15-20 4 x 15-20
declined
Hanging leg raises 4 x 15-20 4 x 15-20 4 x 15-20
Crunches for obliques in
3 x 15 3 x 15 3 x 15
floor
Shrinkage in machine 3 x 15 3 x 15 45
 1' between series between series 1st series
Rest areas 2 minutes 2 minutes 2' between
exercises. exercises. exercises.
The first exercise allows us to warm up the hamstring, a muscle
especially prone to injury if training in the cold.
Day 3: Rest.
After day 3, we will have completely rested for two days from the
upper body training so we will be ready to return
crush the chest-shoulder-triceps on the fourth day.
Day 4 Push: Chest-Shoulder-Triceps-Cardio
Same as day 1.
If you have not fully recovered from day 1, reduce one set of everything.
exercises.
Day 5: Back-Biceps-Abdomen-Cardio
Day 5: Back-Biceps-Abdomen-Cardio
Exercise Series x Repetitions
Back Week 1 Week 2 Week 3
4x 4x 4x
Pulls behind the neck
12,12,10,10 12,12,10,10 12,12,10,10
Dumbbell row 4 x 10 4 x 10 4 x 10
Pulls on machine 4 x 10, 10, 8, 8 4 x 10,10,8,8 4 x 10,10,8,8
Barbell row supine grip 4 x 12 4 x 12
4 x 12 (slow)
(hands up) slow (slow)
Biceps
Barbell Curl 3 x 10,10,8 3 x 10,10,8 3 x 10,10,8
Curl in Scott bench with Z bar 3 x 10 30 3 x 10
Concentrated Curl 3 x 12 3 x 12 3 x 12
Reverse grip bar curl 3 x 10 3 x 10 3 x 10
Abdomen
Dumbbell leg raises
4 x 12 + 12 4 x 12 + 12 48
Inverted Shrinks
Cable crunches for obliques 4 x 12 4 x 12 4 x 12
Crouches with legs at 90º 4 x 20 4 x 20 4 x 20
1 'between series 1 'between series 1 'between series
Rest 2' between 2' between 2' between
exercises. exercises. exercises.

Routine details: Weeks 4 to 6

Day 1: Back-Biceps
Back-Biceps-Abdomen-Cardio
Exercise Series x Repetitions
Back Week 4 Week 5 Week 6
Jalones Frontales 5x 5x 5x
 12,10,10,8,8 12,10,10,8,8 12,10,10,8,8
5x 5x 5x
Rowing machine
12,10,10,8,8 12,10,10,8,8 12,10,10,8,8
5x 5x 5x
Seated pulley row
12,10,10,8,8 12,10,10,8,8 12,10,10,8,8
Biceps
4x 4x 4x
Barbell Curl
12,10,10,10 12,10,10,10 12,10,10,10
3 x 12 3 x 12 36
Straight barbell curl
slow (slow) slow
Standing pulley curl 3 x 12 3 x 12 36
Abdomen
Leg raises with
4 x 10 + 10 4 x 10 + 10 4 x 10 + 10
dumbbell+reverse crunches
Oblique in pulley 3 x 15 45 3 times 15
Shrinkages in machine 4 x 15 4 x 15 4 x 15
between series
Rest stops 2' between 2'between 2 minutes
exercises. exercises. exercises.
Day 2: Shoulder-Leg
We continue to work on the hamstring first; important since if
you have been training for a while, always the quadriceps is more than
likely one of your delayed muscles and with
imbalances.
The leg remains the same as during the first 3 weeks.
Day 2: Shoulder-Leg
Exercise Series x Repetitions
Shoulder Week 4 Week 5 Week 6
Seated dumbbell press 4 x 12, 10, 8, 8 4 x 12, 10, 8, 8 4 x 12, 10, 8, 8
Alternating front raises 4 x 12,10,8,8 4 x 12, 10, 8, 8 4 x 12, 10, 8, 8
Lateral raises in
4 x 12, 10, 8, 8 4 x 12, 10, 8, 8 4 x 12,10,8,8
machine
Birds in machine 4 x 12, 10, 8, 8 4 x 12, 10, 8, 8 4 x 12, 10, 8, 8
Leg Week 1 Week 2 Week 3
Seated leg press 2 x 15.15 2 x 15.15 2 x 15.15
Romanian Deadlift 4 x 10,10,8,8 4 x 10, 10, 8, 8 4 x 10,10,8,8
Leg curl machine lying down 2 x 8,8 2 x 8.8 2 x 8.8
Press 3 x 10, 8, 8 3 x 10, 8, 8 3 x 10, 8, 8
Leg extensions 30 3 x 10 3 x 10
Lunges with dumbbells 3 x 10 30 30
Twin in foot machine 4 x 15,15,8,8 4 x 15, 15, 8, 8 4 x 15,15,8,8
Twin sitting on the machine 3 x 15.8.8 3 x 15,8,8 3 x 15,8,8
1st series between series 1st series
Rest stops 2′between 2'between 2' between
exercises. exercises. exercises.
Day 3: Rest
Day 4: Back-Biceps-Abdomen-Cardio
Just like day 1.
If you haven't fully recovered from day 1, reduce one set of everything.
exercises.
Day 5: Chest-Triceps
We slightly reduced the volume of sets in these muscles, remember.
that in the last 3 weeks we gave them overtraining
planned.
Day 5: Chest-Triceps-Cardio
Exercise Series x Repetitions
Chest Week 4 Week 5 Week 6
Inclined Press with
4 x 12, 8, 8, 8 4 x 12, 8, 8, 8 4 x 12, 8, 8, 8
Dumbbells
Press flat on machine 4 x 12, 8, 8, 8 4 x 12,8,8,8 4 x 12, 8, 8, 8
Openings on machine 3 x 10 3 x 10 3 x 10
Crosses in pulleys 3 x 12 3 x 12 36
Triceps
Triceps funds 4 x 12, 12, 12, 12 4 x 12,12,12,12 4 x 12,12,12,12
French Press with
3 x 12,10,10 3 x 12,10,10 3 x 12,10,10
dumbbells
Reverse grip pull-downs 30 30 3 x 10
1st series. 1st entry series. Between series.
Breaks 2′between 2' between 2 minutes
exercises. exercises. exercises.

Annual Gym Routine Phase 5:

Weeks 20 to 25
In this phase five I am going to include one of my favorite volume routines...
In the first two weeks, we will work each muscle 3 times.
(except for the leg, 2 times) and in the third week, training is done 5 days
emphasizing shoulder and arm work. Next, it starts with
new routine for 3 more weeks.
The abdomen is trained four days a week but with fewer repetitions.
of series and exercises that "emphasize" each area of the abdomen (between
quotes because we already know that the abdomen is a whole in itself, just as
as we explain in Work order of the abdominals).
Week 20:
Monday: Chest-Biceps- Abdomen
Tuesday
Wednesday: Rest
Thursday: Shoulder-Leg – Abdomen
Friday (We repeat the cycle): Chest-Biceps - Abs
Week 21:
• Monday: Back-Triceps (We continue the cycle)
Tuesday: Shoulder-Leg
Wednesday: Rest
Thursday: Chest-Biceps
Friday: Back-Triceps
Week 22:
Monday: Chest-Shoulder - Abdomen
Tuesday: Back - Abdomen
Wednesday: Leg
Thursday: Shoulder - Abdomen
Friday: Biceps - Triceps - Abdomen
Week 23 = Week 20
Week 24 = Week 21
Week 25 = Week 22

Distribution of the routine

During weeks 20, 21, 23, and 24, training is conducted four days a week.
week. During weeks 22 and 25, training is done five consecutive days.
week, if it is impossible for you, connect one of the muscles with another.
Week 1: Routine A
Monday: Day 1
Tuesday: Day 2
Thursday: Day 3
Friday: Day 1
Week 2: Routine A
Monday: Day 2
Tuesday: Day 3
Thursday: Day 1
Friday: Day 2
Week 3: Routine B
Monday: Day 1
Tuesday: Day 2
Wednesday: Day 3
Thursday: Day 4
Friday: Day 5
Week 4: Routine A
Monday: Day 1
Tuesday: Day 2
Thursday: Day 3
Friday: Day 1
Week 5: Routine A
Monday: Day 2
Tuesday: Day 3
Thursday: Day 1
Friday: Day 2
Week 6: Routine B
Monday: Day 1
Tuesday: Day 2
Wednesday: Day 3
Thursday: Day 4
Friday: Day 5

Detail of routine A, weeks 20, 21, 23, and 24

Day 1 Chest - Biceps - Cardio
Exercise Series x Repetitions
Chest Week 1 Week 2 Week 4 Week 5
Bench press 4 times 8, 8, 6, 12 4 multiplied by 6, 6, 8, 8 4 times 6, 6, 8, 8 4 times 8, 8, 6, 12
with bar
Openings with
4x
dumbbell in 4 x 10,10,8,12 4 x 8,8,8,12^ 4 x 8, 8, 8, 12
10,10,8,12^
inclined bank
Inclined Press
in machine of 3 x 12, 12, 8 3 x 8,8,12 3 x 8, 8, 12^ 3 x 12,12,8
discs
Funds in
parallel to 3 x Fail 3 x Fail 3 x Failure 3 x Failure
chest
Biceps Week 1 Week 2 Week 4 Week 5
Bar curl
3* x 3* x 3* x
straight + Curl 3* x 8+8,8+8,8+8
6+8,6+8,8+8 6+8,6+8,8+8 8+8, 8+8, 8+8
dumbbells
Curl Scott Barra 4x
4 x 10, 10, 8, 12 4 x 6, 6, 8, 8 4 x 6, 6, 8, 8
Z 10,10,8,12^
Curl on machine 3 x 10,10,6+12 3 x 6, 8, 8 3 x 6,8,8 3 x 10,10,6+12
Abdomen Week 1 Week 2 Week 4 Week 5
Elevations of
5 x 12-15 3 x 12-15 5 x 12-15 3 x 12-15
legs hanging
Shrinking
3 x 15,15,15 5 x 15,15,15 3 x 15,15,15 5 x 15,15,15
for oblique
Cardio
20' Total: 1' 24′Total: 1′
20′Total: 1′ 30'' rhythm 24′Total: 1′ 30" rhythm
Exercise
fast pace, 1′ quick, 1′ fast rhythm, 1' quick, 1′
cardiovascular of
recovery to recovery to recovery to recovery to
intervals (belt)
moderate rhythm. rhythm moderate tempo. rhythm
moderate. moderate.
Rest stops
Before a set of 6 repetitions, take a two-minute break between sets.
Before a series of 8 repetitions, take a rest of 1'30" between sets.
Before a super set, take a 1'30" rest between sets.
Rest of the sets a 1-minute break between sets.
Perform a series of warm-up exercises.
Lighter series, at a slower speed taking advantage of the negative phase. Focus your
Think in the movement, feel the muscle being worked and tighten all the fibers you can.
The exercises connected by a '+' are performed in supersets. (If it appears in the same
Exercise then is a descending series
Day 2 Back - Triceps - Cardio
Exercise Series x Repetitions
Back Week 1 Week 2 Week 4 Week 5
Dead Weight 4 multiplied by 10, 8, 8, 6 4 times 8, 6, 6, 8 4 times 8, 6, 6, 8 4 * x 10, 8, 8, 6
Rowing with a bar 4 times 10, 10, 8, 8 4 x 8,6,6,8 4 x 8, 6, 6, 8 4 x 10, 10, 8, 8
Pulls grip V 3 x 8,8,12^ 3 x 6, 6, 10^ 3 x 6,6,10^ 3 x 8, 8, 12
Tugs
3 x 10,10,12^ 3 x 8.8, 12 3 x 8, 8, 12 3 times 10, 10, 12
Frontal
Triceps Week 1 Week 2 Week 4 Week 5
Press French +
3* x 3* x 3* x
Bench press 3 * x 8 + 8, 8 + 8, 8 + 8
6+8, 6+8, 6+8 6+8,6+8,6+8 8+8, 8+8, 8+8
closed
Pulls of
bar triceps 4 x 8, 8, 8, 12^ 4 x 8, 6, 6, 12 4 x 8,6,6,12^ 4 x 8,8,8,12
straight
Pulls grip 4x
4 x 12,10,10,10 4 x 8, 8, 8, 10 4 x 8,8,8,10
inverted 12,10,10,10
Week 54 x
Abdomen Week 1 Week 2 Week 4
12,10,10,10
Oblique in
4 x 12-15 3 x 12-15 4 x 15-20 3 x 15-20
triceps pulley
Shrinking
3 x 15-20 4 x 15-20 3 x 12-15 4 x 15-20
in a Roman chair
Cardio
Exercise
30 minutes at a pace 26' at a rhythm 23' at rhythm 20' at a rhythm
cardiovascular
continue continuous I continue continuous
continuous (tape)
Rest areas
Before a set of 6 repetitions, take a two-minute break between sets.
Before a set of 8 repetitions, take a break of 1'30" between sets.
Before a super set, take 1'30'' between sets.
Rest of series a 1' break between sets.
Do a warm-up series.
Lighter series, at a slower speed taking advantage of the negative phase. Focus your
Lie in the movement, feel the worked muscle, and squeeze all the fibers you can.
The exercises joined by a '+' are performed in superset. (If it appears in the same
exercise then is a descending series)
Day 3 Shoulder – Leg – Cardio
Exercise Series x Repetitions
Shoulder Week 1 Week 2 Week 4 Week 5
military press with 4 times 10, 10, 8, 8
4 * x 8, 8, 6, 6 4* x 10,10,8,8 4 times 8, 8, 6, 6
sitting bar
Rowing to the chin 3 x 10 3x8 3 x 10 3x8
Elevations
3x 3x 3x 3x
laterals with
8+8, 8+8, 8+8+8 6+8, 6+8, 6+8 16, 16, 24 6+8, 6+8, 6+8
dumbbells
Birds with
dumbbells +
3x8+8 3x6+8 3x8+8 26
Birds on a pulley
standing
Press 21 in
multipower 2x7+7+7 2x6+6+6 2x7+7+7 2 times 6 plus 6 plus 6
I caught it very
open
Leg Week 1 Week 2 Week 4 Week 5
Extensions in
2* x 8.8 2 * x 10,10 2 * x 8.8 2 times 10.10
machine
Squat
4 x 8-10 4 x 10^-12 4 x 8-10 4 x 10^-12
Deep
Press 3 x 12,10,10 3 x 8,10,10 3 x 12,10,10 3 x 8.10.10
femoral
machine 4 x 10,8,8,8 4 x 8,8,8,10 4 x 10, 8, 8, 8 4 x 8, 8, 8, 10
lying down
Femoral in
sitting machine
(the dead weight 3 x 12 3x8 3 x 12 3x8
Romanian with
dumbbells
Twin in
foot machine+
3 x 10 + 10 48 3 x 10 + 10 3 x 12 + 12
twin in
sitting machine
Twin in
press+
3 x 10 + 20 60 3 x 10 + 20 3 x 15 + 15
Elevations of
twin of foot
body weight
Abdomen Week 1 Week 2 Week 4 Week 5
Shrinking
4 x 12-15 3 x 15-20 4 x 12-15 3 x 15-20
in machine
Crunch on pulley 3 x 15-20 4 x 12-15 3 x 15-20 4 x 12-15
Cardio
Exercise
5-10' at pace 5-10′ at a pace 5-10' at a pace 5-10 minutes at pace
cardiovascular
I continue continue continuation continuation
continuo (tape)
Rest areas
Before a set of 6 repetitions, take a two-minute break between sets.
Before a set of 8 repetitions, take a 1'30" rest between sets.
Before a superset, take 1'30" between sets.
Rest of the sets a 1' rest between sets.
Perform a series of warm-up exercises.
Lighter series, at a slower speed taking advantage of the negative phase. Focus your
Think about the movement, feel the worked muscle and squeeze all the fibers you can.
The exercises connected by a '+' are performed in superset (If it appears in the same exercise.
then it is a descending series)
Press 21 in multipower with a very wide grip: This exercise consists of performing 21
repetitions, 7 from the lowest position to the middle + 7 from the middle to the highest position
high + 7 complete repetitions. It's a very tough exercise, you should reduce.
considerably the weights.

Detail of routine B, weeks 22 and 25

Routine for weeks 22 and 25
WEEKS 22 and 25
Chest-Shoulder Series Reps
Inclined Press on Multipower 4* 8,8,6,12
Dumbbell Bench Press 4 8-10
Barbell Decline Press 4 8,8,8,12
Openings in machine 4 15,15,12,12

Front raises with a disc 3 12

Lateral raise on pulley 3 12
Birds in machine 3 12
Cardio: 20 to 30 minutes of continuous cardiovascular exercise at a moderate pace, depending on the goal.
You can reduce it or expand it.

Day 2: Back - Abs Series Reps

Pull-ups or Front Pulls 4* 8,8,6,12
Dumbbell row 4 8-10
Rowing seated on a pulley 4 8,8,8,12
Reverse grip barbell row 4 12,12,10,10

Hanging leg raises with legs straight 4 12-15

Cable twists for obliques 4 12-15
Shrinkage in declined bank 4 12-15
Cardio: 20 to 30 minutes of continuous cardiovascular exercise, moderate pace. According to the goal.
You can reduce it or expand it.

Leg Series Reps

Leg extensions 3* 10,8,8
Press 4 10,10,8,15
Hack Squat 4 12,12,10,10
Romanian Deadlift 4 10,10,8,8
Lying leg curl machine 4 10-12
Twin on standing machine 3 20, 20, 20
Twin in machine sitting
(In the exercise section there are alternatives for 3 8+12, 8+12, 8+12
train the calves with free weights
Cardio: 10 minutes at a very light pace, to loosen the muscles and aid recovery.

Day 4: Shoulder - Abs Series Reps

Military press on Multipower 4* 8,8,6,12
Dumbbell press 3 10
Lateral raises on machine 4 12,12,8,8
Birds sitting 4 12,12,8,8

Hanging leg raises with legs straight 4 15-20

Curls for obliques on pulley 4 15-20
Shrinkage in declined bank 4 15-20
Cardio: 20 to 30 minutes of continuous cardiovascular exercise, moderate pace. According to the goal.
You can reduce it or expand it.

Day 5: Biceps - Triceps - Abs (Week 25

Series Reps
start with the triceps)
Z bar curl 4* 10,8,6,6
Dumbbell curl on an incline bench 4 8-10
Curl on pulley 3 10
Reverse Curl with bar 3 10-12

Fail (Laziness leads to failure

Funds in parallel 4*
between 8-12 reps
French Press 4 10,8,6,6
V-bar pulley pulls 3 10
Pull-downs with reverse grip 3 10-12
Cardio: 20 to 30 minutes of continuous cardiovascular exercise, moderate pace. According to the objective.
You can reduce it or expand it.
Before a set of 6 repetitions, take a two-minute break between sets.
Before a set of 8 repetitions, take a rest of 1'30" between sets.
Before a superset, take 1'30" between sets.
Rest of series a 1' break between series.
Do a series of warm-up exercises.

Annual Gym Routine Phase 6:

Weeks 26 to 33
Next, and once we are in week 26, we can choose between two.
options:
1st Start the routine over again. If you want to continue training for volume, it is
a good time to have a week of unloading and then
start the routine again from the first phase.
2nd To carry out a routine more focused on muscle definition.
you do this because you want to define your muscles, therefore you must
follow a diet consistent with the routine. The routine is more oriented towards
the definition and your diet should also be so. If you have followed a diet of
a relatively clean volume will be enough for you just by lowering slightly
the carbohydrates of each meal.

Weekly distribution
It is 8 weeks of training based on compound sets, we will go
increasing the training volume progressively until
end week 8 with an intense week of 6 days of training.
If you are not advanced or cannot rest properly or your
diet and supplementation is not adequate, we do not recommend it
distribution of weeks 6, 7, and 8. Instead, repeat the
distribution of weeks 3, 4, and 5 changing the exercises.
Weeks 1 and 2 Week 3 Week 4
Monday: Day 1 + Monday: Day 1 + Cardio
Monday: Day 2
Cardio Intervals Intervals
Tuesday: Day 3 +
Day 2
Cardio Intervals
duration Wednesday: Cardio
Wednesday: Cardio
Wednesday: Day 2 long duration
long duration
Day 3 +
Thursday: Day 1 +
duration Cardio Intervals
Cardio Intervals
Friday: Day 3 + Friday: Day 1 +
Friday: Day 2
Cardio Intervals Cardio Intervals
Saturday and Sunday:
Saturday and Sunday: Saturday and Sunday:
Rest
Rest Rest
 Week 5 Weeks 6 and 7 Week 8
Monday: Day 3 + •Monday: Day 1 + Cardio •Monday: Day 1 +
Cardio Intervals Intervals Cardio Intervals
Tuesday: Day 1 + Day 2
Cardio Intervals Intervals Wednesday: Day 3 +
Wednesday: Cardio Wednesday: Day 2 Cardio Intervals
long duration Thursday: Day 1 + Thursday: Rest
Thursday: Day 2 + Cardio Intervals Total
Cardio Intervals •Friday: Day 3 + Friday: Day 1 +
Friday: Day 3 + Cardio Intervals Cardio Intervals
Cardio Intervals •Saturday: Long Cardio Saturday: Day 2
Saturday and Sunday: duration Sunday: Day 3 +
Rest Sunday: Rest Cardio Intervals
Try to use the gym during less crowded hours. The sets
composed ones are excellent but this is the problem they have,
You need to reserve several gym items. It is what it is.
low-cost gym trend.

Rest stops
• Rest for ten seconds between each exercise of each tri-set. In
In many cases, it will be the right time to switch from one exercise to
another.
Rest for two minutes after finishing each tri-set.
Rest 1′30” after finishing each composed set.

Abdomen
Recover the minimum possible between sets, as soon as you feel ready.
Recovered attacks the following series. You should not take more than 15-20.
minutes to complete the routine. Perform each routine once a week,
Include them when you think is appropriate but never at the beginning of the training.
Abs Routine 1:
Incline bench reverse crunches: 4 x 12-15
Obliques on Triceps Pulley: 3 x 12-15
Roman chair crunch: 3 x 20-30
Abs Routine 2:
Hanging leg raises: 4 x 10-12
Obliques on the ground: 3 x 20-30
Cable Shrugs
Day 3: Rest
Day 4: Back-Biceps-Abdomen-Cardio
Just like day 1.
If you haven't fully recovered from day 1, reduce one set of everything.
exercises.
Day 5: Chest-Triceps
We slightly reduced the volume of sets in these muscles, remember.
that in the last 3 weeks we gave them overtraining
planned.
Day 5: Chest-Triceps-Cardio
Exercise Series x Repetitions
Chest Week 4 Week 5 Week 6
Inclined Press with
4 x 12, 8, 8, 8 4 x 12, 8, 8, 8 4 x 12, 8, 8, 8
Dumbbells
Press flat on machine 4 x 12, 8, 8, 8 4 x 12,8,8,8 4 x 12, 8, 8, 8
Openings on machine 3 x 10 3 x 10 3 x 10
Crosses in pulleys 3 x 12 3 x 12 36
Triceps
Triceps funds 4 x 12, 12, 12, 12 4 x 12,12,12,12 4 x 12,12,12,12
French Press with
3 x 12,10,10 3 x 12,10,10 3 x 12,10,10
dumbbells
Reverse grip pull-downs 30 30 3 x 10
1st series. 1st entry series. Between series.
Breaks 2′between 2' between 2 minutes
exercises. exercises. exercises.

Annual Gym Routine Phase 5:

Weeks 20 to 25
In this phase five I am going to include one of my favorite volume routines...
In the first two weeks, we will work each muscle 3 times.
(except for the leg, 2 times) and in the third week, training is done 5 days
emphasizing shoulder and arm work. Next, it starts with
new routine for 3 more weeks.
The abdomen is trained four days a week but with fewer repetitions.
of series and exercises that "emphasize" each area of the abdomen (between
quotes because we already know that the abdomen is a whole in itself, just as
as we explain in Work order of the abdominals).
Week 20:
Monday: Chest-Biceps- Abdomen
 Remo in machine 15
Day 2: Leg
Triserie 1 (Repeat 3 times) Reps.
Barbell squat 6
Lunges with dumbbells 12
Machine extensions 25
Triseries 2 (Repeat 3 times) Reps.
Leg extension on a lying machine 6
Romanian deadlift with dumbbells 12
Hyperextensions 25
Composite Series1 (Repeat 3 times) Reps
Twin on standing machine 8
Twin in machine sitting 15
Day 3: Shoulder + Arm
Triserie 1 (Repeat 3 times) Reps.
Seated barbell military press 6
Dumbbell press 12
Lateral raises with dumbbells 25

Composite Series 1 (Repeat 3 times) Reps.

Birds with dumbbells standing 8
Birds in machine 15
Triseries 2 (Repeat 4 times) Reps.
Funds in parallel 6
French press 12
Pulley pulls 25

Triserie 3 (Repeat 4 times) Reps.

Bar curl 6
Dumbbell curls on an inclined bench 12
Curl on pulley 25