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Training Routines

Training Routines


Here you have the best Training Routines, we explain their characteristics as well as who would benefit more from them.

What is a Training Routine?

It involves a series of guidelines that have to be repeated periodically and which follow a progression in order to create the corresponding adaptations to reach a determined objective.

If you have reached this point, you will be happy to know that we have gathered the training routines which are currently available in our blog.

What are the Objectives of a Training Routine?

The objectives will be determined by those who follow a training.

Some of them, basically and generally, can be summed up like:

  • Muscle Resistance
  • Hypertrophy
  • Strength
  • Power

Beginners should start following routines designed for Muscle Resistance and then Hypertrophy, building a good base.

The following step would be increase the Muscle Strength with the corresponding routines. In the case more advanced users, we would start working the Power.

Supersets

Muscle Definition

Training Routine for Volume and Definition

Before starting, we need to explain that there are no specific routines for Volume or Definition.


The main factor involved in this kind of changes is the Diet.

It is true that if we want to increase our muscle mass, a hypocaloric diet will allow us to endure a higher volume of training.

On the contrary, if we want to achieve muscle definition, a caloric restriction can hinder the performance, even our strength marks can drop significantly…

Strength Training

If you want to gain strength, do not start with a cutting phase…

Training Routine to Lose Fat

Definition Training to Lose Fat

What is it?

We published a Protocol to Smash Fat in our blog which is based on a meticulous and effective nutritional plan to lose fat. It consists on alternating days with different caloric supplies, leading to a caloric deficit overall.


Said strategy has been combined with a corresponding diet to make the most of it!

Who can benefit from it?

  • Those who want to lose fat

Where can I find it?

Training routine to Lose Fat

Training Routine for Physical Definition

Physical Definition Training

What is it

It is a routine to achieve muscle definition through a constant change in the training parameters (intensity, pace, frequency…) and strategies.


Apart from doing metabolic circuits as well as cardio, either HIIT or moderate intensity.

Who can benefit from it?

  • Those who are following a cutting phase along with a hypocaloric diet and who have 1 year of experience at least

Where can I find it?

Cutting Phase Training

Training Routine for Volume

Bulking phase training

What is it?

It is a monthly routine (for 8 months) to increase the muscle mass through a series of training strategies which will alternate:

  • Divided frequency,
  • Full body,
  • Chest-leg and
  • Strength

Who can benefit from it?

  • Those who want to increase their muscle mass with a hypercaloric diet

Where can I find it?

Training for Bulking Phase

Hypertrophy Routine

Hypertrophy Routine

What is it?

Hypertrophy is the ability to increase the size of the muscle fibers and it is the reason why a 99% of the people go to the gym.


It has a clear esthetic objective

Even though it can also be used at the start of a sport season to build a solid muscle structure.

Who can benefit from it?

  • Those who have started going to the gym
  • Experienced athletes who want to increase their muscle mass
  • As a mesocycle for athletes during mid-season

Where can I find it?

Hypertrophy Routine

Strength Routine

Maximum Strength

What is it?

It is a routine to increase the strength, which is measured with the 1RM test using basic or multi-joint exercises: deadlift, squats, bench press and military press.


It keeps a basic progression to accumulate neuromuscular charge

Who can benefit from it?

  • Experienced people who want to improve their marks in basic exercises
  • Athletes who want a complementary method to enhance their sport discipline

Where can I find it?
There are two choices, a mesocycle or within the BPT training:

Strength Mesocycle or BPT Strength Progression

MadCow 5×5 Strength Routine

Madcow Routine

What is it?

It is a classic progression of the MadCow 5×5 Strength Routine.


It is a routine that emphasizes squats, while using bench press or deadlifts

It is based on a 3 frequency (3 training days per week) in which we will perform auxiliary exercises at the end of each session. The progression is moderate, with little peaks each week, but it is quite effective and it will improve our strength marks!

Who can benefit from it?

  • Experienced athletes who want to increase their strength, mainly squats

Where can I find it?

MadCow 5x5 Strength Routine

Functional Routine

BPT Beatman Performance Training

What is it?

It is a training system that enhances all the athletic capacities: strength, power, speed… apart from having a hypertrophic component.

If you are looking for new challenges and you truly enjoy training, you will learn how to execute Olympic movements and the basic exercises (squats, deadlift, bench and military press) will be your allies.


As well as combo-hiit! and metabolic conditioning circuits

Running indoors or outdoors will also be relevant within this routine

Everyone who tries it never backs up and is able to complete the 110 weeks!

Who can benefit from it?

  • Experienced athletes who want to face new challenges

Where can I find it?

Beatman Performance Training

Routine for Women

BPT Woman Routine

What is it?
Women have always believed that their training should be different than that of men, but this is absolutely false.

On the contrary, women can and have to train like any other man, without falling into false myths like 'becoming the Hulk'.

This is why after creating the BPT system I thought about creating a version that would be slightly more focused on women, but with the structure of said methodology.


What will you find? Basic exercises, power exercises with Olympic movements, core activation, metcons… and tons of fun!

Who can benefit from it?

  • It is mainly aimed at women, but any men can follow it as well adjusting the workload

Where can I find it?

BPT Woman Routine

3 Days Pull-Push Routine

Pull-Push Routine

What is it?
It is a training routine that consists of dividing each workout session according to the function of the exercise, that is, push or pull.

Moreover, it leaves the lower part of the body for a specific day.

It provides very good results and, in this case, it is a high frequency routine, using even two days per movement pattern.

So, if you like iron, this is definitely your routine!

Who can benefit from it?

  • Experienced athletes who want to increase their strength and hypertrophy

Where can I find it?

3 Days Push-Pull Routine

Chest-Leg routine

Chest-leg routine

What is it?
This routine has a similar focus to the previous one.


It consists of dividing the training in different days for the upper and lower part of the body.

This is why the recommended frequency is also two days per muscle group.

Who can benefit from it?

  • Experienced athletes who want to enhance the work of each muscle group.

Where can I find it?
There are two choices, either within a hypertrophy routine or within the metabolic training proposed by BPT:

Chest-Leg Routine or BPT Chest-Leg Routine

Full Body Routine

Full body routine

What is it?
Every day we will work all the muscle groups.

It mainly involves more intense movements, like multi-joint exercises, even though it also works with smaller muscles.

Who can benefit from it?

  • Experienced athletes who want to combine different sport disciplines

Where can I find it?
There are several options:

Full Body Routine for Hypertrophy, BPT Full Body Routine, 5 Days Full Body Routine, Full Body Routine Compilation

Routine for Beginners

Full Body Routine for Beginners

What is it?

We need to pay a lot of attention to beginners at the gym


In this way, we will prevent them from making common mistakes that even ourselves have made due to being misinformed.

Luckily, this have changed and thanks to the “age of information”, if you are thorough you will have no issues and you will…

have a good start and enjoy your time at the gym!

Who can benefit from it?

  • Those who lack experience training

Where can I find it?

Full Body Routine for Beginners

Dumbbell Training Routine

Home workout with Dumbbells

What is it?
A minimalist routine so that you can train using just a couple of dumbbells.


It is perfect for those who want to start training with weights, or for those who already have experienced, but who prefer training at home.

Who can benefit from it?

  • People who have very little time to train and who would rather do so at home

Where can I find it?

Home Workout Routine with Dumbbells

Weight-loss Training Routine

Weight-loss training

What is it?
It involves 7 types of exercises focused on burning the highest amount of calories which will also trigger a high oxidation of fatty acids.

Who can benefit from it?

  • Those who want to lose fat in a dynamic and entertaining way

Where can I find it?

Weight Loss Training Routine

Home Workout Routine for Glutes

Glutes exercises

What is it?
This routine focuses on working the glutes.

Most of us spend a lot of time sitting on a chair due to our work. This is a factor that can cause muscle shortening and inhibit the main function of the glutes.

It will also tone and lift this muscle.

Who can benefit from it?

  • Those who want to improve their physical posture, strengthen the muscles of the glutes and lower the chances of suffering injuries

Where can I find it?

Exercises for the Glutes

Training Routine for Legs and Glutes with a Stability Ball

Legs-Glutes Exercises with Stability Ball

What is it?
It is a routine for the glutes which will only require a Stability Ball to perform the exercises.

Who can benefit from it?

  • Those who want to do a maintenance routine at home

Where can I find it?

Legs and Glutes Routine with Stability Ball

Training Routine to Lose Weight in the Legs

Exercises for Legs

What is it?
6 + 3 exercises and combos focused on losing fat from the legs while strengthening them.


These exercises can be done anywhere, you do not have to go to the gym at all.

Who can benefit from it?

  • Those who want to lose fat in the legs and tone them
  • Those who want to improve the resistance of the lower part of the body

Where can I find it?

Training Routine to Lose Weight in the Legs

Training Routine to Strengthen the Legs

Exercises for Strong Legs

What is it?
It is a leg routine to strengthen this part of the body without having to go to the gym. However, you can use it as a complementary workout for your usual strength routine.

Who can benefit from it?

  • Those who do not have time to go to the gym and who want to strengthen their legs

Where can I find it?

Training routine to Strengthen the Legs

HIIT Training Routine

HIIT

What is it?
HIIT is an acronym for High Intensity Interval Training, consisting of brief sets at a high intensity, followed by an active recovery at a low intensity.

Who can benefit from it?

  • Those who want to burn more fat in a short period of time
  • Experienced athletes

Where can I find it?

HIIT Exercises

Spartan Training Routine

Spartan Training

What is it?
It is a quite unconventional training that mainly focuses on the performance and on bettering oneself.

Who can benefit from it?

  • Those who are willing to face new challenges
  • Experienced athletes

Where can I find it?

Spartan Training Routine

Triathlon Gym Routine

Training for Triathlon

What is it?
Triathlon is an extremely hard discipline, since you have to master 3 specialties: swimming, cycling and running.


Weightlifting can increase the strength and muscle power and transfer them to this sport.

You will be able to enhance the sport performance!

Who can benefit from it?

  • Those who practice Triathlon and who to improve their physical capacities

Where can I find it?

Triathlon Gym Routine

Gym Routine for Endurance Runners

Endurance runners

What is it?
It is a routine that is especially aimed at endurance runners in order to prevent injuries and enhance the running performance.

This will improve the sport performance.

Who can benefit from it?

  • Endurance runners who have experience training with weights

Where can I find it?

Gym Routine for Endurance Runners

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