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Nucleus Overload Training Plan

This document presents a 6-day training plan divided into days focused on different muscle groups, with an emphasis on legs. Each day includes various exercises for each muscle group with indications of sets, repetitions, and weight. The plan employs techniques such as supersets, dropsets, and weight variation to achieve progressive muscle overload week after week.

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1K views4 pages

Nucleus Overload Training Plan

This document presents a 6-day training plan divided into days focused on different muscle groups, with an emphasis on legs. Each day includes various exercises for each muscle group with indications of sets, repetitions, and weight. The plan employs techniques such as supersets, dropsets, and weight variation to achieve progressive muscle overload week after week.

Uploaded by

ScribdTranslations
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

TRAININGPLANNING

PROGRAM OVERLOAD OFMYONUCLEI (EMPHASIS ON LEG)


DAY 1: Quadriceps and Abductor
Week 1
Exercises Sets Reps Weight Total Reps Volume
Sissy squat (Warm-up) 3 15-20 0
Press B 5 12-20 0
Leg extensions (Superset)* 5 10-15 0
Hack Squat (3 heavy - 3 light) 5 8-15 0
Smith Front Squat (Superset) 3 8-12 0
Walking Lunges 3 10-12 0
Abductor on machine (DropSet)* 3 8,10,12,15,20 0
Twin work 5 15 0

DAY 2: Chest and Triceps


Week 1
Exercises Sets Reps Weight Total Reps Volume
Inclined dumbbell bench press 6 8-15 0
Flat bench press on machine (Superset)* 5 8-12 0
Incline Dumbbell Flyes 5 10-12 0
Cable openings (Superset)* 4 15 0
Funds 4 Failure 0
Dumbbell triceps extension 4 15 0
Reverse triceps extension 4 12 0
French Press 4 12-15 0
Twins work 5 15 0

DAY 3: Back and Biceps


Week 1
Exercises Sets Reps Weight Total Reps Volume
American Deadlift (2 light and 3 heavy) 5 6-8 0
Chest Pull (SuperSet)* 4 8-10 0
Sweater 4 12-15 0
Barbell row (SuperSet)* 4 12 0
Pull behind the neck 4 12-15 0
Wide bent-over row on machine (DropSet)* 4 8,10,12 0
Supine Pull 4 12-15 0
Barbell Row 4 8-10 0
Barbell curl 4 12-15 0
Dumbbell curl 4 12-15 0
Hammer curl 4 12-15 0
Twin work 5 15 0

DAY 4: Abductor and Glute


Week 1
Exercises Sets Reps Weight Total Reps Volume
Abductor machine (Drop Set)*: with 30s hold at the end 8 8,10,12,15,20 0
Reverse hack squat in sumo 5 10-15 0
Adductor in machine 2 positions 5 10-12 0
Good morning (2 heavy - 3 light)* 5 10-12 0
Sumo Deadlift 5 12-15 0
Kass Glute Bridge (Superset)* 4 10-12 0
Sumo Press 4 8-12 0
Sumo Squat with Dumbbell (DropSet) 4 8, 10, 12 0
Twin work 5 15 0
Forearm work 5 15-20 0

DAY 5: Shoulder and Arm (Heavy Duty) Week 1


Weight Total Reps Volume
Exercises Sets Reps 0
Military Press (SuperSet)* 4 6-12 0
Front raises with dumbbells 4 10-12 0
Lateral raises with dumbbell (SuperSet) 4 10-12 0
Posterior elevations on machine 4 20-25 0
Cable rear raises (SuperSet)* 4 20-25 0
Lateral raises with shackles 4 12-15 0
High Cable Rear Delt Fly 4 20-25 0
Unilateral dumbbell curl 4 10-12 0
Triceps extension behind the neck 4 12-15 0
Barbell curl 4 8-12 0
French Press 4 8-12 0
Unilateral inverted pull-down on pulley 4 10-12 0
Twin work 5 15 0

DAY 6: Femoral and Calves


Week 1
Exercises Sets Reps Weight Total Reps Volume
Lying leg press (SuperSet) 6 8-12 0
Romanian Deadlift (DropSet) * 6 6,8,10 0
Seated leg press (Drop Set) 3 8,10,12 0
Deadlift in 3 positions (Sumo, American, Romanian) * 3 8 0
Press A 3 10-12 0
Elevated lunges with dumbbells 3 12 0
Twins' work 5 10-12 0
Forearm work 5 15-20 0

Flat bench bar extension (forehead height)*


French press (behind the neck)*
Military press (wide grip)*
Forearm work (supine and pronated grips)*
Lateral raises on machine
(unilateral with dumbbell)
FAV EXERCISES FOR LEGS
abductor square female glute
adductor machine hack lying femoral bridges
press extensions sitting femoral adductor
sumo squat press Romanian deadlift Good morning
sumo deadlift Sissy / Smith Smith / Walking Lunges American deadlift

Back Favorites
pull-ups
pull down unilateral
pullover
Wide rem in machine
oar in machine
barbell rowing
Bent-over row with bar

Dumbbell Row
TRAININGPLANNING(Week2)

PROGRAM OVERLOAD OFMYONUCLIES (EMPHASIS LEG)


DIA1: Pecho, Hombro y Tríceps
Week 2
Exercises Sets Reps Weight Total Reps Volume
Military Press 5 8-12 0
Incline dumbbell bench press 5 8-15 0
Flat bench press on machine (Superset)* 4 8-12 0
Funds 4 Failure 0
Lateral raises with dumbbells 4 12-15 0
Lateral raises with shackles 4 10-12 0
Front raises with dumbbells 4 12-15 0
High pulley extensions 4 15 0
Reverse Extensions on High Pulley 4 12 0
French Press with bar 4 10-12 0
Twin work 5 15 0

DAY 2: Leg
Week 2
Exercises Sets Reps Weight Total Reps Volume
Press 5 10-15 0
Hack Squat 5 8-12 0
Smith Machine Front Squat (Heavy Duty) 3 8-10 0
Walking Lunges 3 8-12 0
Quadriceps Extensions 4 10-12 0
Seated Femoral 4 10-15 0
Lying Femoral 4 10-12 0
Romanian Deadlift with Dumbbells 4 8-12 0
Abductor machine (DropSet)* 4 8-20 0
Twin work 3 10-15 0

DIA 3: Espalda y Biceps Week 2


Weight Total Reps Volume
Exercises Sets Reps 0
Weighted Pull-ups 4 6-12 0
Neutral pull 4 12-15 0
Prone pull 4 12-15 0
Remo in machine 4 12-15 0
Wide grip row on machine (Drop Set)* 4 12-15 0
Face Pull 4 12-15 0
American Deadlift (Heavy Duty) 3 6-12 0
Rear raises on the machine 4 20-25 0
High Cable Rear Delt Fly 4 20-25 0
Rear raises with cable 4 20-25 0
Unilateral Dumbbell Curl 4 10-12 0
Barbell curl to 2 positions 4 10-12 0
Twin work 5 15 0

DAY 4: Chest, Shoulder, and Triceps


Week 2
Exercises Sets Reps Weight Total Reps Volume
Military Press 5 8-12 0
Incline dumbbell bench press 5 8-15 0
Flat bench press on machine (Superset)* 4 8-12 0
Funds 4 Failure 0
Lateral raises with dumbbells 4 12-15 0
Lateral raises with straps 4 10-12 0
Front raises with dumbbells 4 12-15 0
High pulley extensions 4 15 0
High pulley reverse extensions 4 12 0
French Press with rod 4 10-12 0
Twins' work 5 15 0

DAY 5: Leg
Week 2
Exercises Sets Reps Weight Total Reps Volume
Press 5 10-15 0
Hack Squat 5 8-12 0
Smith Front Squat (Heavy Duty)* 3 8-10 0
Walking Lunges 3 8-12 0
Quadriceps Extensions 4 10-12 0
Seated Femoral 4 10-15 0
Lying Femoral 4 10-12 0
Romanian Deadlift with Dumbbells 4 8-12 0
Abductor on machine (DropSet)* 4 8-20 0
Gemini work 5 10-15 0

DAY 6: Back and Biceps Week 2


Weight Total Reps Volume
Exercises Sets Reps 0
Weighted Pull-Ups 4 6-12 0
Neutral pull 4 12-15 0
Prone pull 4 12-15 0
Rowing machine 4 12-15 0
Wide row on machine (DropSet) 4 12-15 0
Face Pull 4 12-15 0
American Deadlift (Heavy Duty) 3 6-12 0
Rear raises on machine 4 20-25 0
High Cable Rear Delt Fly 4 20-25 0
Cable rear raises 4 20-25 0
Unilateral Dumbbell Curl 4 10-12 0
Barbell curl to 2 positions 4 10-12 0
Twin work 5 15 0

****DAY 2: Leg (once a week)*


(Heavy Duty)*
Week 2
Exercises Sets Reps Weight Total Reps Volume
Sissy Squat 3 8-10 0
Press 5 10-15 0
Walking Lunges 5 8-12 0
Hack Squat 5 8-12 0
Smith Front Squat (Heavy Duty) 3 8-10 0
Seated Leg Press (Drop Set) 3 10-15 0
Quadriceps Extensions 5 10-12 0
Lying Femoral 5 10-12 0
Romanian Deadlift with Dumbbells 5 8-12 0
Abductor on machine (DropSet)* 7 15-20 0
Twin work 5 10-15 0

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