PROGRAMA FALLAR SIN FALLAR (FNF) – SEMANAS 1-4
4 SEMANAs20 DÍAs128 MOVIMIENTOSLISTO
UNA CAMPAÑA DE DOLOR PREEMPAQUETADA. HAZ SPEEDRUN DE TUS GANANCIAS.
SEMANA 1
| EJERCICIO | SERIES | RANGO DE REPETICIONES |
|---|---|---|
| Press de Pecho V·19 | 5 | 5 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Press de Banca Inclinado V·18 | 5 | 6-8 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Cruce en Polea V·03 | 5 | 12-15 |
| DESCANSO-PAUSA — 1 · To failure | ||
| Elevación de Piernas V·05 | 5 | 5 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Encogimiento V·03 | 2 | 6-8 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Extensión Oblicua en Polea V·02 | 2 | 12-15 |
| DESCANSO-PAUSA — 1 · To failure | ||
| ¡FASE SUPERADA! VOLUMEN TOTAL | 24 | 176–211 REPS |
| EJERCICIO | SERIES | RANGO DE REPETICIONES |
|---|---|---|
| Press de Hombros V·13 | 5 | 5 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Remo al Mentón V·10 | 4 | 6-8 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Elevación Lateral V·45 | 3 | 12-15 |
| DESCANSO-PAUSA — 1 · To failure | ||
| Elevación Posterior V·64 | 3 | 12-15 |
| DESCANSO-PAUSA — 1 · To failure | ||
| Encogimiento de Hombros V·05 | 5 | 5 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Encogimiento de Hombros tras la Espalda V·02 | 2 | 6-8 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Empuje con Brazos Rectos en Polea V·03 | 2 | 12-15 |
| DESCANSO-PAUSA — 1 · To failure | ||
| ¡FASE SUPERADA! VOLUMEN TOTAL | 24 | 182–218 REPS |
| EJERCICIO | SERIES | RANGO DE REPETICIONES |
|---|---|---|
| Remo V·05 | 5 | 5 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Jalón al Pecho V·30 | 5 | 6-8 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Jalón con Brazos Rectos V·04 | 5 | 12-15 |
| DESCANSO-PAUSA — 1 · To failure | ||
| Press de Pecho V·15 | 5 | 5 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Extensión de Tríceps por Encima de la Cabeza V·06 | 4 | 6-8 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Empuje de Tríceps V·10 | 4 | 12-15 |
| DESCANSO-PAUSA — 1 · To failure | ||
| ¡FASE SUPERADA! VOLUMEN TOTAL | 28 | 212–257 REPS |
| EJERCICIO | SERIES | RANGO DE REPETICIONES |
|---|---|---|
| Sentadilla V·04 | 5 | 5 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Peso Muerto V·03 | 5 | 6-8 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Zancada Frontal V·03 | 3 | 12-15 |
| DESCANSO-PAUSA — 1 · To failure | ||
| Curl de Piernas V·04 | 3 | 12-15 |
| DESCANSO-PAUSA — 1 · To failure | ||
| Elevación de Talones de Pie V·08 | 5 | 5 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Elevación de Talones Sentado V·06 | 5 | 6-8 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Elevación de Talones en Press de Piernas V·04 | 5 | 12-15 |
| DESCANSO-PAUSA — 1 · To failure | ||
| ¡FASE SUPERADA! VOLUMEN TOTAL | 31 | 242–295 REPS |
| EJERCICIO | SERIES | RANGO DE REPETICIONES |
|---|---|---|
| Curl de Bíceps V·06 | 5 | 5 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Curl Inclinado V·05 | 4 | 6-8 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Curl Martillo V·03 | 4 | 12-15 |
| DESCANSO-PAUSA — 1 · To failure | ||
| Curl de Muñeca V·01 | 5 | 5 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Curl Inverso de Antebrazo V·01 | 2 | 6-8 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Curl de Muñeca tras la Espalda V·02 | 2 | 12-15 |
| DESCANSO-PAUSA — 1 · To failure | ||
| ¡FASE SUPERADA! VOLUMEN TOTAL | 22 | 158–188 REPS |
SEMANA 2
| EJERCICIO | SERIES | RANGO DE REPETICIONES |
|---|---|---|
| Press de Pecho V·19 | 5 | 5 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Press de Banca Inclinado V·18 | 5 | 6-8 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Cruce en Polea V·03 | 5 | 12-15 |
| DESCANSO-PAUSA — 1 · To failure | ||
| Elevación de Piernas V·05 | 5 | 5 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Encogimiento V·03 | 2 | 6-8 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Extensión Oblicua en Polea V·02 | 2 | 12-15 |
| DESCANSO-PAUSA — 1 · To failure | ||
| ¡FASE SUPERADA! VOLUMEN TOTAL | 24 | 176–211 REPS |
| EJERCICIO | SERIES | RANGO DE REPETICIONES |
|---|---|---|
| Press de Hombros V·13 | 5 | 5 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Remo al Mentón V·10 | 4 | 6-8 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Elevación Lateral V·45 | 3 | 12-15 |
| DESCANSO-PAUSA — 1 · To failure | ||
| Elevación Posterior V·64 | 3 | 12-15 |
| DESCANSO-PAUSA — 1 · To failure | ||
| Encogimiento de Hombros V·05 | 5 | 5 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Encogimiento de Hombros tras la Espalda V·02 | 2 | 6-8 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Empuje con Brazos Rectos en Polea V·03 | 2 | 12-15 |
| DESCANSO-PAUSA — 1 · To failure | ||
| ¡FASE SUPERADA! VOLUMEN TOTAL | 24 | 182–218 REPS |
| EJERCICIO | SERIES | RANGO DE REPETICIONES |
|---|---|---|
| Remo V·05 | 5 | 5 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Jalón al Pecho V·30 | 5 | 6-8 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Jalón con Brazos Rectos V·04 | 5 | 12-15 |
| DESCANSO-PAUSA — 1 · To failure | ||
| Press de Pecho V·15 | 5 | 5 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Extensión de Tríceps por Encima de la Cabeza V·06 | 4 | 6-8 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Empuje de Tríceps V·10 | 4 | 12-15 |
| DESCANSO-PAUSA — 1 · To failure | ||
| ¡FASE SUPERADA! VOLUMEN TOTAL | 28 | 212–257 REPS |
| EJERCICIO | SERIES | RANGO DE REPETICIONES |
|---|---|---|
| Sentadilla V·04 | 5 | 5 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Peso Muerto V·03 | 5 | 6-8 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Zancada Frontal V·03 | 3 | 12-15 |
| DESCANSO-PAUSA — 1 · To failure | ||
| Curl de Piernas V·04 | 3 | 12-15 |
| DESCANSO-PAUSA — 1 · To failure | ||
| Elevación de Talones de Pie V·08 | 5 | 5 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Elevación de Talones Sentado V·06 | 5 | 6-8 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Elevación de Talones en Press de Piernas V·04 | 5 | 12-15 |
| DESCANSO-PAUSA — 1 · To failure | ||
| ¡FASE SUPERADA! VOLUMEN TOTAL | 31 | 242–295 REPS |
| EJERCICIO | SERIES | RANGO DE REPETICIONES |
|---|---|---|
| Curl de Bíceps V·06 | 5 | 5 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Curl Inclinado V·05 | 4 | 6-8 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Curl Martillo V·03 | 4 | 12-15 |
| DESCANSO-PAUSA — 1 · To failure | ||
| Curl de Muñeca V·01 | 5 | 5 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Curl Inverso de Antebrazo V·01 | 2 | 6-8 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Curl de Muñeca tras la Espalda V·02 | 2 | 12-15 |
| DESCANSO-PAUSA — 1 · To failure | ||
| ¡FASE SUPERADA! VOLUMEN TOTAL | 22 | 158–188 REPS |
SEMANA 3
| EJERCICIO | SERIES | RANGO DE REPETICIONES |
|---|---|---|
| Press de Pecho V·19 | 5 | 5 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Press de Banca Inclinado V·18 | 5 | 6-8 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Cruce en Polea V·03 | 5 | 12-15 |
| DESCANSO-PAUSA — 1 · To failure | ||
| Elevación de Piernas V·05 | 5 | 5 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Encogimiento V·03 | 2 | 6-8 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Extensión Oblicua en Polea V·02 | 2 | 12-15 |
| DESCANSO-PAUSA — 1 · To failure | ||
| ¡FASE SUPERADA! VOLUMEN TOTAL | 24 | 176–211 REPS |
| EJERCICIO | SERIES | RANGO DE REPETICIONES |
|---|---|---|
| Press de Hombros V·13 | 5 | 5 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Remo al Mentón V·10 | 4 | 6-8 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Elevación Lateral V·45 | 3 | 12-15 |
| DESCANSO-PAUSA — 1 · To failure | ||
| Elevación Posterior V·64 | 3 | 12-15 |
| DESCANSO-PAUSA — 1 · To failure | ||
| Encogimiento de Hombros V·05 | 5 | 5 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Encogimiento de Hombros tras la Espalda V·02 | 2 | 6-8 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Empuje con Brazos Rectos en Polea V·03 | 2 | 12-15 |
| DESCANSO-PAUSA — 1 · To failure | ||
| ¡FASE SUPERADA! VOLUMEN TOTAL | 24 | 182–218 REPS |
| EJERCICIO | SERIES | RANGO DE REPETICIONES |
|---|---|---|
| Remo V·05 | 5 | 5 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Jalón al Pecho V·30 | 5 | 6-8 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Jalón con Brazos Rectos V·04 | 5 | 12-15 |
| DESCANSO-PAUSA — 1 · To failure | ||
| Press de Pecho V·15 | 5 | 5 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Extensión de Tríceps por Encima de la Cabeza V·06 | 4 | 6-8 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Empuje de Tríceps V·10 | 4 | 12-15 |
| DESCANSO-PAUSA — 1 · To failure | ||
| ¡FASE SUPERADA! VOLUMEN TOTAL | 28 | 212–257 REPS |
| EJERCICIO | SERIES | RANGO DE REPETICIONES |
|---|---|---|
| Sentadilla V·04 | 5 | 5 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Peso Muerto V·03 | 5 | 6-8 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Zancada Frontal V·03 | 3 | 12-15 |
| DESCANSO-PAUSA — 1 · To failure | ||
| Curl de Piernas V·04 | 3 | 12-15 |
| DESCANSO-PAUSA — 1 · To failure | ||
| Elevación de Talones de Pie V·08 | 5 | 5 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Elevación de Talones Sentado V·06 | 5 | 6-8 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Elevación de Talones en Press de Piernas V·04 | 5 | 12-15 |
| DESCANSO-PAUSA — 1 · To failure | ||
| ¡FASE SUPERADA! VOLUMEN TOTAL | 31 | 242–295 REPS |
| EJERCICIO | SERIES | RANGO DE REPETICIONES |
|---|---|---|
| Curl de Bíceps V·06 | 5 | 5 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Curl Inclinado V·05 | 4 | 6-8 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Curl Martillo V·03 | 4 | 12-15 |
| DESCANSO-PAUSA — 1 · To failure | ||
| Curl de Muñeca V·01 | 5 | 5 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Curl Inverso de Antebrazo V·01 | 2 | 6-8 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Curl de Muñeca tras la Espalda V·02 | 2 | 12-15 |
| DESCANSO-PAUSA — 1 · To failure | ||
| ¡FASE SUPERADA! VOLUMEN TOTAL | 22 | 158–188 REPS |
SEMANA 4
| EJERCICIO | SERIES | RANGO DE REPETICIONES |
|---|---|---|
| Press de Pecho V·19 | 5 | 5 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Press de Banca Inclinado V·18 | 5 | 6-8 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Cruce en Polea V·03 | 5 | 12-15 |
| DESCANSO-PAUSA — 1 · To failure | ||
| Elevación de Piernas V·05 | 5 | 5 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Encogimiento V·03 | 2 | 6-8 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Extensión Oblicua en Polea V·02 | 2 | 12-15 |
| DESCANSO-PAUSA — 1 · To failure | ||
| ¡FASE SUPERADA! VOLUMEN TOTAL | 24 | 176–211 REPS |
| EJERCICIO | SERIES | RANGO DE REPETICIONES |
|---|---|---|
| Press de Hombros V·13 | 5 | 5 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Remo al Mentón V·10 | 4 | 6-8 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Elevación Lateral V·45 | 3 | 12-15 |
| DESCANSO-PAUSA — 1 · To failure | ||
| Elevación Posterior V·64 | 3 | 12-15 |
| DESCANSO-PAUSA — 1 · To failure | ||
| Encogimiento de Hombros V·05 | 5 | 5 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Encogimiento de Hombros tras la Espalda V·02 | 2 | 6-8 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Empuje con Brazos Rectos en Polea V·03 | 2 | 12-15 |
| DESCANSO-PAUSA — 1 · To failure | ||
| ¡FASE SUPERADA! VOLUMEN TOTAL | 24 | 182–218 REPS |
| EJERCICIO | SERIES | RANGO DE REPETICIONES |
|---|---|---|
| Remo V·05 | 5 | 5 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Jalón al Pecho V·30 | 5 | 6-8 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Jalón con Brazos Rectos V·04 | 5 | 12-15 |
| DESCANSO-PAUSA — 1 · To failure | ||
| Press de Pecho V·15 | 5 | 5 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Extensión de Tríceps por Encima de la Cabeza V·06 | 4 | 6-8 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Empuje de Tríceps V·10 | 4 | 12-15 |
| DESCANSO-PAUSA — 1 · To failure | ||
| ¡FASE SUPERADA! VOLUMEN TOTAL | 28 | 212–257 REPS |
| EJERCICIO | SERIES | RANGO DE REPETICIONES |
|---|---|---|
| Sentadilla V·04 | 5 | 5 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Peso Muerto V·03 | 5 | 6-8 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Zancada Frontal V·03 | 3 | 12-15 |
| DESCANSO-PAUSA — 1 · To failure | ||
| Curl de Piernas V·04 | 3 | 12-15 |
| DESCANSO-PAUSA — 1 · To failure | ||
| Elevación de Talones de Pie V·08 | 5 | 5 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Elevación de Talones Sentado V·06 | 5 | 6-8 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Elevación de Talones en Press de Piernas V·04 | 5 | 12-15 |
| DESCANSO-PAUSA — 1 · To failure | ||
| ¡FASE SUPERADA! VOLUMEN TOTAL | 31 | 242–295 REPS |
| EJERCICIO | SERIES | RANGO DE REPETICIONES |
|---|---|---|
| Curl de Bíceps V·06 | 5 | 5 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Curl Inclinado V·05 | 4 | 6-8 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Curl Martillo V·03 | 4 | 12-15 |
| DESCANSO-PAUSA — 1 · To failure | ||
| Curl de Muñeca V·01 | 5 | 5 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Curl Inverso de Antebrazo V·01 | 2 | 6-8 |
| SERIES DESCENDENTES — 1 · To failure | ||
| Curl de Muñeca tras la Espalda V·02 | 2 | 12-15 |
| DESCANSO-PAUSA — 1 · To failure | ||
| ¡FASE SUPERADA! VOLUMEN TOTAL | 22 | 158–188 REPS |