Fuerza + Musculo 2.0 - English
TrainPro Center - Fran Silva
General Fitness, Strength & ConditioningAlready training and want to take a leap in quality? 💪🔥
Fuerza + Músculo 2.0 is a 10-week program to build muscle mass, improve your body composition and raise your 1RMs, training 5 days a week.
It's the evolution of Fuerza + Músculo 1.0: more days, more volume and a structure built on strength and hypertrophy blocks.
🔥 WHAT MAKES IT DIFFERENT
🔹 Strength + hypertrophy: you train strength with high percentages and complete it with accessory and structural exercises.
🔹 Full body by movement pattern: each day focuses on a set of movement patterns, so you train every muscle group several times a week.
🔹 Free weights: most exercises use barbells, dumbbells, plates and kettlebells.
🚀 HOW IT'S BUILT
🟢 Adaptation: you prepare your body for the program's loads.
🔵 Strength (4 weeks): you raise your strength levels on the main lifts.
🟡 Hypertrophy (4 weeks): more volume to build muscle mass, always with high strength levels. In this block you train 6 days a week.
⚠️ LEVEL: for those who already have intermediate gym experience or have completed Fuerza + Músculo 1.0.
👉 Let's improve your 1RMs and your muscle mass like never before.
A1
Manual Ankle Dorsiflexion Mobilization
1 x 5 @ 5
A2
Masaje dorsal foam roller
1 x 0:30
A3
CORE Angels Exercise
1 x 8
B1
Mobility Squat - Sentadilla profunda
2 x 5 @ 5
B2
Sentadilla pulso - Squat
2 x 10
B3
Bottom Up KB Press
2 x 8
B4
DB Thruster
2 x 10 @ 11.02 kg
C1
Back Squat
4 x 8
C2
Shoulder Press
4 x 8
C3
Hollow Hold CORRECTO
3 x 1 @ 30
C4
Crunch con disco (semi carpa)
3 x 15 @ 11.02 kg
D1
Thruster
4 x 8
D2
Front Rack Walking Lunge
4 x 16
D3
KB Russian Twist
3 x 20 @ 11.02 kg
E
Biking
5 x 4:00
A1
90-90 Caderas con manos
A2
Flexores caderas - Específico 3 variantes
1 x 5 @ 3
A3
World's Greatest Stretch (Mobility Exercise)
1 x 8
A4
Hiperextensión torácica con rodillo 2
1 x 8
B1
Glute Bridge con banda + abductores
2 x 15
B2
ISO Glute Bridge Iso Isquios
2 x 8 @ 1
B3
Monster walk - C bandas
2 x 20
B4
Bent Over Row
2 x 10
B5
Pull Up scap - Escapulares
2 x 4 @ 3
C1
Hip Thrust
3 x 8
C2
Pull-Up
C3
Lat Pulldown toma cerrada
3 x 8
D1
Deadlift tempo
3 x 8
D2
Seated Row one arm
3 x 8
D3
Seated Ab Crunch
3 x 12
E
Hiperextensión lumbar en banco - Back
3 x 10
F
Rowing
6 x 750
A1
Manguito rotador - 4 ejercicios
1 x 8
A2
Manual Ankle Dorsiflexion Mobilization
2 x 5 @ 5
A3
Flexibilidad Isquios - rutina
2 x 1 @ 30
Prep
B
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
C1
Tempo Bench Press
2 x 8
C2
Front Sots Press - Press sentadilla profunda
2 x 8
D1
Bench Press
3 x 8
D2
Knees to Elbows
3 x MAX
D3
Psoas - Flexores de cadera - Estiramientos 6 progresiones
3 x 3 @ 10
E1
Incline Bench Press
3 x 8
E2
Hiperextensión lumbar en banco - Back
3 x 8
F1
Triceps Dips
3 x 8
F2
Landmine Press pectoral - 2 brazos
3 x 8
F3
CORE Landmine Anti-Rotation
3 x 30
A
Masaje dorsal foam roller
1 x 1 @ 60
Activation
B
Circuit Mobility + Activation Hips 1.0
2 sets Between 8 and 12 reps per exercise Hold for 1" at the point of greatest work or greatest extension; in mobility, push the limits of the movement Glute bridge 5 x 3" Single-leg glute bridge 4 reps of 1" per leg Monster walk 20 steps (2 to each side...) Deadlift and good morning with a low load, slow movement
C1
FacePull correcto
2 x 5 @ 3
C2
Inverted Row
2 x 10
C3
Hiperextensión lumbar en banco - Back
3 x 5 @ 22.05 kg
D1
Deadlift tempo
5 x 6
D2
Strict Chin Up
D3
Assisted Chin up elastic
5 x 5
E1
DB Deadlift
4 x 12
E2
Lat Pulldown one arm
4 x 8
E3
Seated Row
3 x 10
F1
Calf Raise Prensa
4 x MAX
F2
Barbell Bicep Curl
4 x 10 @ 26.46 kg
G
Biking / Bici
8 x 1:00
Mobility + Activation
A
## Movilidad + activación FULL Push (empuje)
60" chest massage with a ball + External rotators, 5 to 8 reps of 3" up and 3" down (elbows always further in than your hands!) 1-2 Sets 60" chest massage with a ball + 60" upper back massage + External rotators, 5 to 8 reps of 3" up and 3" down (elbows always further in than your hands!) Strength exercises: -Moderate loads -8-12 reps as needed
Prep
B
@Movilidad + activacion Squat 2.0
Mobility exercises: 2 sets of 8-10 reps of each exercise + 3' bike with speed intervals (10" at a high pace x 20" at a low pace) Then... 1-2 sets of 4 posterior chain activation exercises -Monster walk 20 steps with a band between knees and ankles -Goblet squat: 10 reps with a moderate load -Overhead: 5 reps each hand - low load, max depth possible
C1
Tempo Front Squat
2 x 4
C2
Russian Twist
2 x 0:30
D1
Front Squat
5 x 8
D2
Tempo Bench Press
5 x 8
E1
Iso 3 Stop Front Squat
4 x 8
E2
Bulgarian Split Squat
4 x 8
E3
DB Shoulder Press
4 x 8
E4
Decline Push up - Pie en banco
4 x 8
F1
Biking
5 x 500
F2
Air Squat
5 x 20
Mobility
A
Circuit movilidad dia de recuperacion FULL BODY
2-3 sets as needed; if you find an exercise very hard/uncomfortable or you feel limited in it, focus on working on it! Between 60-90" per exercise or 8-12 reps depending on the exercise! Hold the points of greatest extension or difficulty for 5-8", trying to increase it little by little, rep by rep and session by session! Work mindfully! A joint with good ranges of motion will reduce the chance of injury and boost your performance by having fewer limitations!
B
CARRERA estiramientos dinámicos pre
1 x 10
C1
Run
1 x 30:00
C2
Swimming
1 x 30:00
C3
Biking
1 x 30:00
D
Foam Roll
1 x 10:00
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.
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?
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