PROGRAMA FUERZA DE MIKE MACENKO
2- PROGRAMA FUERZA DE MIKE MACENKO - 9 SEMANAS
- Week 1
- Monday ...........................Thursday
- 60% of max x 8 reps...............60% of max x 8 reps
- 75% of max x 6 reps...............75% of max x 6 reps
- 80% of max x 4 sets of 5 reps.....80% of max x 3 sets of 5 reps
- 75% of max x 5 reps...............75% of max x 5 reps
- ..................................75% of max x 5 reps
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- Week 2
- Monday ...........................Thursday
- 60% of max x 8 reps ..............60% of max x 8 reps
- 75% of max x 6 reps ..............75% of max x 6 reps
- 80% of max x 5 reps ..............80% of max x 5 reps
- 85% of max x 3 sets of 4 reps.....85% of max x 2 sets of 4 reps
- 80% of max x max reps ............80% of max x max reps
- ..................................75% of max x max reps
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- Week 3
- Monday............................Thursday
- 60% of max x8 reps ...............60% of max x 8 reps
- 75% of max x 6 reps ..............75% of max x 6 reps
- 80% of max x 5 reps ..............80% of max x 5 reps
- 85% of max x 3 sets of 4 reps.....85% of max x 2 sets of 4 reps
- 80% of max x max reps ............80% of max x max reps
- ..................................80% of max x max reps
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- Week 4
- Monday ...........................Thursday
- 60% of max x 8 reps ..............60% of max x 8 reps
- 75% of max x 6 reps ..............75% of max x 6 reps
- 80% of max x 5 reps ..............80% of max x 5 reps
- 85% of max x 4 reps .............85% of max x 4 reps
- 90% of max x 2 sets of 3 reps.....90% of max x max reps
- 90% of max x max reps ............80% of max x max reps
- ..................................75% of max x max reps
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- Week 5
- Monday ...........................Thursday
- 60% of max x 8 reps ...............60% of max x 8 reps
- 75% of max x 6 reps ...............75% of max x 6 reps
- 85% of max x 4 reps ...............85% of max x 4 reps
- 90% of max x 3 sets of 3 reps .....90% of max x 2 sets of 3 reps
- 80% of max x max reps .............80% of max x max reps
- ...................................80% of max x max reps
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- Week 6
- Monday.............................Thursday
- 60% of max x 8 reps ...............60% of max x 8 reps
- 75% of max x 6 reps ...............75% of max x 6 reps
- 85% of max x 4 reps ...............85% of max x 4 reps
- 90% of max x 3 reps ...............90% of max x 2 sets of 3 reps
- 92% of max x max reps .............85% of max x max reps
- 85% of max x max reps .............80% of max x max reps
- 80% of max x max reps ..................................
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- Week 7
- Monday.............................Thursday
- 60% of max x 8 reps ...............60% of max x 8 reps
- 75% of max x 6 reps ...............75% of max x 6 reps
- 85% of max x 4 reps ...............85% of max x 4 reps
- 90% of max x 3 reps ...............90% of max x 3 reps
- 95% of max x 2 sets of 3 reps .....92% of max x 2 reps
- 80% of max x max reps .............95% of max x 2 reps
- ...................................85% of max x max reps
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- Week 8
- Monday.............................Thursday
- 60% of max x 8 reps ...............60% of max x 8 reps
- 75% of max x 6 reps ...............75% of max x 6 reps
- 85% of max x 4 reps ...............85% of max x 4 reps
- 90% of max x 3 reps ...............90% of max x 3 reps
- 92% of max x 2 reps ...............95% of max x 2 reps
- 95% of max x max ..................90% of max x max
- 85% of max x max .....................................
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Week 9
Probar nuevo 1 RM
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