This is a full body work that aims to muscle hypertrophy, boys and girls can perform this work. The exercises were chosen, based on science. Duration: 12 weeks Periodization: Adapted Bompa MESOCYCLES, MICROCYCLES AND RIR (repetitions in the reserve, number of repetitions before failure: 1) INCORPORATION - Incorporation (4 RIR) - Ordinary (2RIR) - Shock (F) - Regenerative (5 RIR) 2) BASIC - Ordinary (3RIR) - Shock (1RIR) - Shock (F) - Regenerative (6 RIR) 3) Stabilizer - Ordinary (3 RIR) - Ordinary (2RIR) - Shock (F) -Regenerative (5 RIR) and repeat the cycles if you prefer. Notes: For loads that are not up to muscle failure (F), for example, you have to perform 10 RPS on Squat, on an ordinary microcycle you will place the charge that would perform 12 to 13 RM, stopping 2 to 3 repetitions before concentric muscle failure, if you feel you could do more than 12-13 RM, add more load in the next set. switch between workouts A and B, for example: week 1: A - B - A, week 2: B - A - B and so on ABS CAN BE MADE ON REST DAYS.