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Fuerza + Musculo 1.0 - Frecuencia 3+1 - English

TrainPro Center - Fran Silva

General Fitness, Strength & Conditioning

Coach

Fran Silva

Want to build muscle and get stronger, but don't know how to organize your training? 💪🔥

Fuerza + Músculo 1.0 is a 10-week program to build muscle mass, improve your body composition and raise your strength levels across your whole body, training 3 days a week.

No more 3x10 plans and 10-12 exercises for the same muscle in the same session. Here you train with order, with direction and with a plan.

🔥 WHAT MAKES IT DIFFERENT

🔹 Strength + hypertrophy: you train strength with heavy loads and complete it with accessory and structural exercises to build muscle.

🔹 Full body: each session focuses on a set of movement patterns, so you train every muscle group several times a week without neglecting any.

🔹 Sessions that change every 2 weeks: demanding, varied and engaging workouts.

🚀 HOW IT STARTS

The first 2 weeks are adaptation, to prepare your body before the loads go up.

⚠️ LEVEL: ideal if you have little gym experience and want to start training with a real plan.

👉 Bring order to your training. Train with professionals.

$30

Get Fuerza + Musculo 1.0 - Frecuencia 3+1 - English

Build muscle mass

A program focused on building muscle progressively, combining strength and hypertrophy work across the whole body.

Improve your body composition

More muscle and better movement quality to look and feel better. Back it up with good habits and you'll notice the change.

Stronger every session

You'll improve your loads on the main lifts week after week, with a planned, safe progression.

Organized, varied sessions

Each session has a clear goal and the exercises change every 2 weeks. Demanding, engaging workouts in any traditional gym.

Features

Programming 4 days per week

3 sessions per week + 1 optional. Full-body strength and hypertrophy. Optional session for pushing, mobility and core.

Video guide for every exercise

Every exercise has its own video, instructions and the target load to aim for.

Everything in the app

Your workouts always at hand and up to date. No more routines on paper or over WhatsApp.

Equipment

Required

Traditional gym // Barbell and plates // Dumbbells and kettlebells // Basic gym machines

Sample Week

Week 1 of 10-week program

Sunday

Read 2nd: Adaptation Micro Guidelines 1 of 2

Sunday

Read 1st: GENERAL PROGRAM GUIDELINES - 1.0

Monday

Adapt. Block H 1.0 - Squat + Push 2

Manual Ankle Dorsiflexion Mobilization

1 x 5 @ 5

CORE Angels Exercise

1 x 8

Mobility Squat - Sentadilla profunda

2 x 5 @ 5

Sentadilla pulso - Squat

2 x 10

DB Thruster

1 x 15

Back Squat

4 x 8

Shoulder Press

4 x 10

Hollow Hold CORRECTO

3 x 1 @ 30

Crunch con disco (semi carpa)

3 x 15 @ 11.02 kg

Thruster

4 x 8

Back rack lunges

4 x 16

KB Russian Twist

3 x 20 @ 11.02 kg

Biking

5 x 3:00

Wednesday

Adapt. Block H 1.0 - Hips + Pull

Hiperextensión torácica con rodillo 2

1 x 8

World's Greatest Stretch (Mobility Exercise)

1 x 8

90-90 Caderas con manos

Patada glúteo lateral banda H

1 x 15

ISO Glute Bridge Iso Isquios

1 x 8 @ 1

FacePull correcto

1 x 10

Pull Up scap - Escapulares

1 x 4 @ 3

Bulgarian Split Squat goblet

3 x 10

Pull-Up

Lat Pulldown toma cerrada

3 x 8

Deadlift tempo

3 x 8

Seated Row one arm

3 x 8

Lat Pulldown one arm

3 x 10

Plank to Push-Up

3 x 15

Rowing

5 x 1000

Friday

Adapt. Block H 1.0 - Deadlift + Pull

Masaje dorsal foam roller

1 x 1 @ 60

Activation

Circuit Mobility + Activation Hips 1.0

2 sets 8 to 12 reps per exercise Hold at the point of greatest work or full extension for 1"; in mobility, push the limits of the movement Glute bridge 5 x 3" Monster walk 20 steps (2 to each side...) Deadlift and good morning with a light load, slow movement

FacePull correcto

1 x 5 @ 3

Inverted Row

1 x 10

Hiperextensión lumbar en banco - Back

1 x 8

DB Romanian Deadlift

4 x 8

Strict Chin Up

Assisted Chin up elastic

Lying Leg Curl

3 x 12

Lat Pulldown toma cerrada

3 x 8

Seated Row

3 x 10

Barbell Bicep Curl

3 x 10

Sit-up

3 x 12

Treadmill Work

8 x 1:00

Saturday

Optional Session A - Adapt. Block H 1.0 - Push 1 + Lower Body Mobility + CORE

Manguito rotador - 4 ejercicios

1 x 8

Manual Ankle Dorsiflexion Mobilization

2 x 5 @ 5

Flexibilidad Isquios - rutina

2 x 1 @ 30

Prep

Circuit Mobility + Activation push H 1.0

Mobility exercises: 2 sets of 8-10 reps of each exercise Then... 2 sets of 8-10 reps of each HORIZONTAL push (chest) activation exercise All with moderate loads, maximum possible ROM

Tempo Bench Press

2 x 8

Front Sots Press - Press sentadilla profunda

2 x 8

Bench Press

3 x 8

Knees to Elbows

3 x MAX

Psoas - Flexores de cadera - Estiramientos 6 progresiones

3 x 3 @ 10

Incline Bench Press

3 x 8

Hiperextensión lumbar en banco - Back

3 x 8

Triceps Dips

3 x 8

Landmine Press pectoral - 2 brazos

3 x 8

CORE Landmine Anti-Rotation

3 x 30

Coach

More from TrainPro Center - Fran Silva

Fran Silva

Strength and Conditioning Coach, graduate in High Performance Sport and founder of TrainPro Center. - 20+ years of experience - 600+ athletes trained - 1,500+ people trained across all goals and areas - Strength coach to professional footballers My job: making sure you train with a real plan and see the results on the bar and in your body.

Train with a real plan!

With a single payment you get 10 weeks of organized, progressive and demanding training. Stick to it and you'll see the change on the bar and in your body. Shall we get started?

Get Fuerza + Musculo 1.0 - Frecuencia 3+1 - English

FAQs

Who is this program for?

For men and women who want to build muscle mass, improve their body composition and get stronger, training 3 days a week with an organized plan.

Do I need previous gym experience?

Not much. It's the starting point of Fuerza + Músculo: it begins with 2 adaptation weeks and every exercise has its own explanatory video so you learn the technique.

How long is the program?

10 weeks, with 3 sessions per week plus 1 optional.

How many days a week will I train?

3 days a week of full-body strength and hypertrophy, plus 1 optional session for pushing, mobility and core if you still have energy left.

Can I move sessions to other days?

Yes. It's a pre-set plan, so you decide: you can do the day's session or skip it, or move it to another day to fit it into your week.

What equipment do I need?

A traditional gym: barbell and plates, dumbbells, kettlebells and basic machines. Most exercises use free weights.

What results can I expect?

If you stick to the program and back it up with good nutrition and rest, you'll gain strength and muscle mass and improve your body composition.

How do I see my progress?

Every exercise has a target load. Log your loads in the app and you'll see them go up week after week.

How do I access the workouts?

Everything is in the TrainHeroic app: sessions, sets, reps and a video for every exercise, always on your phone.

Is the price monthly or for the whole program?

It's a single payment for the whole program, and you can reuse it for a full year.

What do I do when I finish the program?

You can repeat it in full at no extra cost or move up to the next level, Fuerza + Músculo 2.0. Message us and we'll tell you the best next step for you.

Which Fuerza + Músculo level should I start with?

If you have little gym experience, start with Fuerza + Músculo 1.0. If you already have intermediate experience, Fuerza + Músculo 2.0. If you're advanced in strength training, Fuerza + Músculo 3.0.

What if I want something personalized?

This is a pre-set plan. If you're looking for programming 100% tailored to you, that's a separate service. Message us and we'll tell you more.

Any questions before you start?

Message us and we'll help you choose the right program for you: https://linktr.ee/fransilva.pf