The document outlines a 14 week training program consisting of main lifts and complementary exercises on Mondays, Thursdays, and Saturdays. The main lifts include squats, bench press, and deadlifts performed in a periodized manner across the weeks with increasing weight and decreasing reps. Complementary exercises target specific muscle groups and also progressively increase in intensity over the weeks. Testing periods are included every 6 weeks to assess progress.

1. MARTES JUEVES SABADOS
SENTADILLA PRESS BANCA PESO MUERTO
1º SEMANA 4 X 6 (70%) 4 X 6 (70%) 4 X 6 (70%)
2º SEMANA 4 X 6 (75%) 4 X 6 (75%) 4 X 6 (75%)
3º SEMANA 4 X 5 (80%) 4 X 5 (80%) 4 X 5 (80%)
4º SEMANA 4 X 4 (85%) 4 X 4 (85%) 4 X 4 (85%)
5º SEMANA 3 X 4 (70%) 3 X 4 (70%) 3 X 4 (70%)
6º SEMANA 2 X 6 @ 70 + 1 X 4 @ 80 + 2 X 6 @ 70 + 1 X 4 @ 80 + 2 X 6 @ 70 + 1 X 4 @ 80 +
(Test) 1 X 2 @ 90 + 1 X MAX 1 X 2 @ 90 + 1 X MAX 1 X 2 @ 90 + 1 X MAX
7º SEMANA 4 x 6 @ 80% 4 x 6 @ 80% 4 x 6 @ 80%
8º SEMANA 4 x 5 @ 85% 4 x 5 @ 85% 4 x 5 @ 85%
9º SEMANA 4 x 3 @ 90& 4 x 3 @ 90& 4 x 3 @ 90&
10º SEMANA 3 X 4 (75%) 3 X 4 (75%) 3 X 4 (75%)
11º SEMANA 5 x 3 @ 90% 5 x 3 @ 90% 5 x 3 @ 90%
12º SEMANA 6 x 2 @ 95% 6 x 2 @ 95% 6 x 2 @ 95%
13º SEMANA 2 X 4 @ 70 + 1 X 3 @ 80 + 2 X 4 @ 70 + 1 X 3 @ 80 + 2 X 4 @ 70 + 1 X 3 @ 80 +
(Test) 1 X 1 @ 90 + 1 X MAX 1 X 1 @ 90 + 1 X MAX 1 X 1 @ 90 + 1 X MAX
14º SEMANA 3 x 3 @ 75/80% de los 3 ejercicios (mart/mierc/juev) COMPETENCIA
COMPLEMENTARIOS I
MARTES JUEVES SABADOS
ABDOM. ABDOM. ABDOM.
LUMBARES LUMBARES LUMBARES
PECHO + triceps 2-4 Ejerc PIERNAS + Espalada 2-4 Ejerc Hombros + biceps
1º SEMANA 4 x 10-12 @ 60% 4 x 10-12 @ 60% 4 x 10-12 @ 60%
2º SEMANA 4 x 10-12 @ 60% 4 x 10-12 @ 60% 4 x 10-12 @ 60%
3º SEMANA 5 x 10 @ 60% 5 x 10 @ 60% 5 x 10 @ 60%
4º SEMANA 5 x 10 @ 60% 5 x 10 @ 60% 5 x 10 @ 60%
5º SEMANA 5 x 8 @ 65% 5 x 8 @ 65% 5 x 8 @ 65%
6º SEMANA Sin complementarios Sin complementarios
(Test)
7º SEMANA 4 x 8 @ 65% 5 x 8 @ 65% 5 x 8 @ 65%
8º SEMANA 4 x 8 @ 70% 4 x 8 @ 70% 4 x 8 @ 70%
9º SEMANA 3 x 8 @ 70% 3 x 8 @ 70% 3 x 8 @ 70%
10º SEMANA 3 x 8 @ 60% 3 x 8 @ 60% 3 x 8 @ 60%
11º SEMANA 2 x 8 @ 70% 2 x 8 @ 70% 2 x 8 @ 70%
12º SEMANA 2 x 6 @ 70% 2 x 6 @ 70% 2 x 6 @ 70%
13º SEMANA Sin complementarios Sin complementarios
(Test)
14º SEMANA COMPETENCIA
COMPLEMENTARIOS II
MARTES JUEVES SABADOS
ABDOM. ABDOM. ABDOM.
LUMBARES LUMBARES LUMBARES
1º SEMANA Multisaltos varios (6 x 10) Lanzamientos MB (2-3-4 kg) (4 x 8)
2º SEMANA Multisaltos varios (6 x 10) Lanzamientos MB (2-3-4 kg) (4 x 8)
3º SEMANA Multisaltos varios (6 x 10) Lanzamientos MB (2-3-4 kg) (4 x 8)
4º SEMANA Multisaltos varios (6 x 10) Lanzamientos MB (2-3-4 kg) (4 x 8)
5º SEMANA xxx xxx
6º SEMANA Sin complementarios Sin complementarios
(Test)

2. 7º SEMANA SJ / CMJ con peso Lanz.MB (5kg) xxx
8º SEMANA SJ / CMJ con peso Lanz.MB (5kg) xxx
9º SEMANA SJ / CMJ con peso Lanz.MB (5kg) xxx
10º SEMANA XXX XXX xxx
11º SEMANA SJ / CMJ / DJ Lanz.MB (5kg) + Pliometria sup. xxx
12º SEMANA SJ / CMJ / DJ Lanz.MB (5kg) + Pliometria sup. xxx
13º SEMANA Sin complementarios Sin complementarios
(Test)
14º SEMANA COMPETENCIA