Fuerza + Musculo 3.0 - English
TrainPro Center - Fran Silva
9 weeks · 5 sessions + 1 optional · Maximal strength + Hypertrophy
Already mastered the basics and want to start progressing again? 💪🔥
Fuerza + Músculo 3.0 is the advanced level: a 9-week program to raise your 1RMs, build muscle mass and improve your body composition, training 5 days a week + 1 optional session on Saturday.
It's the evolution of Fuerza + Músculo 2.0: more intensity, more volume and a block structure designed for people who already train seriously.
🔥 WHAT MAKES IT DIFFERENT
🔹 Blocks with a clear goal: 4 strength microcycles, 1 max week to test your new 1RMs and 4 hypertrophy microcycles to turn that strength into muscle.
🔹 Percentage-based loads: the main lifts are prescribed as a % of your 1RM, so you know exactly how much to lift each day.
🔹 Full body by movement pattern: each session focuses on a set of movement patterns, so you train every muscle group several times a week.
🔹 Mobility and activation in every session: a circuit specific to the day's pattern, so you're ready for the heavy loads.
🔹 Core and conditioning: core work plus bike or rower to round off each week.
✅ WHO IS IT FOR?
For advanced men and women who already squat, deadlift, bench press and do pull-ups with good technique, or who have completed Fuerza + Músculo 2.0.
📲 Everything in the TrainHeroic app, with a video for every exercise and a log of your loads.
A1
Masaje dorsal foam roller
1 x 0:30
A2
FacePull correcto
1 x 5 @ 5
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 set 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 -Pistol squat: 5-6 per leg - if you can't do it correctly, assist yourself with a rack, a band anchored high or similar
C1
DB 3-Way Raise
1 x 6 @ 6.61 kg
C2
DB Thruster
1 x 15
D1
Back Squat
1 x 6
D2
Shoulder Press
1 x 6
E1
Back Squat
90, 90, 90, 80, 80, 80
E2
Shoulder Press
90, 90, 90, 80, 80, 80
F1
Barbell Lunge
4 x 12
F2
DB Arnold Press
4 x 12
G
Biking
4 x 3:00
Mobility + Activation
A
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" -Single-leg glute bridge 4 reps of 1" per leg -Monster walk 20 steps (2 to each side...) -Deadlift and good morning with a light load, slow movement
Activation
B
Circuit Mobility + activation Pull 1.0
2 sets Between 8-12 reps or 45-60" of massage Order: Hyperextensions World's greatest Facepull Lat pulldown Inverted Row: do 5 x 3" of maximum contraction; you can do it on rings, a TRX or as in the video, on a smith machine or rack. If you can't do it with your feet elevated, do it with your feet on the floor: the closer your feet are, the easier it is
C1
Hip Thrust
1 x 5
C2
Weighted Strict Pullup
D1
Hip Thrust
5 x 90
D2
Weighted Strict Pullup
5 x 2
D3
Lat Pulldown toma cerrada
90, 90, 90, 80, 80
E1
Bulgarian Split Squat for glutes
3 x 6
E2
Seal Row - En Polea Adaptación
3 x 5
E3
Seated Row one arm
3 x 8
F1
Remo Polea alta
3 x 8
F2
Hollow Hold CORRECTO
3 x 1 @ 30
F3
Crunch abs con disco
3 x 15 @ 22.05 kg
Prep
A
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 activation exercise (pecs) All with moderate loads and the maximum ROM possible.
B1
Bench Press
1 x 5
B2
KB Russian Twist
3 x 20 @ 33.07 kg
B3
Flexores caderas - Específico 3 variantes
3 x 16
C1
Bench Press
100, 100, 100, 80, 80, 80
C2
CORE Ab Wheel barbell - barra
6 x 5
C3
Copenhagen Excéntrica - 3 progresiones
6 x 5 @ 3
D1
Incline Bench Press
4 x 5
D2
Decline Bench Press
4 x 5
D3
Knees to Elbows
4 x 12
E
Bumper Push-Up
1 x 30
Mobility + Activation
A
Circuit Mobility + activation Pull 1.0
2 sets Between 8-12 reps or 45-60" of massage Order: Hyperextensions World's greatest Facepull Lat pulldown Inverted Row: do 5 x 3" of maximum contraction; you can do it on rings, a TRX or as in the video, on a smith machine or rack. If you can't do it with your feet elevated, do it with your feet on the floor: the closer your feet are, the easier it is
Prep
B
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 set of 4 posterior chain activation exercises -Good morning: bar + 5 kg per side -Single-leg glute bridge 5 x 2" -Monster walk 20 steps with a band between knees and ankles -Deadlift 10-12 reps with a moderate load
C1
Deadlift tempo
1 x 5 @ 4141
C2
Seated Row
1 x 8
D
Deadlift
1 x 5
E1
Deadlift Deficit disco
4 x 5
E2
Seal Row - En Polea Adaptación
4 x 8
E3
Remo 90 - Pendlay Row al piso
3 x 8
F1
Partner Nordic Hamstring Curl
3 x 5
F2
Seated Row one arm
3 x 8
F3
Pull Over Con Elástico
3 x 8
G
Rowing
6 x 500
A
Masaje dorsal foam roller
1 x 60
Circuit mov y activación Front Squat
B
3' of bike at a good pace! Then Do the front squat mobility routine to improve shoulder and wrist range of motion Then do the 3 exercises to properly activate the muscles - Walking lunge 12 steps with the empty bar -Iso 3 stop front: 5 reps with the bar + 5 kg per side -Front squat with a band on the knees: 8 dynamic reps with the same load as the previous ISOs
C
DB Shoulder Press
2 x 12
D1
Front Squat
70, 70, 80, 80, 90, 90
D2
Shoulder Press
60, 60, 70, 70, 80, 80
E1
Thruster
4 x 8
E2
Front Rack Walking Lunge
4 x 10
F1
Tempo Goblet Squat
3 x 5 @ 44.09 kg
F2
Shoulder Press Machine
3 x MAX
F3
Seated DB Shoulder Press
3 x 12
G1
Leg Extension
3 x 15
G2
3-way Shoulder Shocker
3 x MAX
A1
Rutina Movilidad FRONT RACK
A2
Hiperextensión torácica con rodillo 2
B1
Push-Up Plus
2 x 5 @ 3
B2
Push-Up
2 x 5
B3
Pull Up scap - Escapulares
2 x 3 @ 3
B4
Strict Bodyweight Pull-Up
2 x 3
C1
Strict Bodyweight Pull-Up
3 x MAX
C2
Bench Press
3 x 8
D1
Incline Bench Press
3 x 10
D2
Lat Pulldown one arm
3 x 8
D3
Knees to Elbows
3 x MAX
E1
Triceps Dips
4 x MAX
E2
Spider curl
4 x MAX
E3
Barbell Bicep Curl
4 x 8
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.
If you've already mastered the basics and want to start progressing again, this is your program. 9 weeks with a clear plan and measured loads so every session counts. You bring the drive; the planning is already done.
Get Fuerza + Musculo 3.0 - English
Fran Silva
Coach to professional footballers
Verified Athlete"I designed this program for people who have already mastered the basics and want to keep progressing: first strength, then a max test and finally hypertrophy. Every week has a clear goal and the loads are based on a percentage of your max."
