11 min de lectura
How to Increase Your Bench Press: Technique & Program (ES)
How to increase your bench press: set-up, arch and scapular retraction, bar path, a strength program, accessories, breaking plateaus and maxing out safely.
Athleex TeamLeer
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13 min de lectura
Training Periodization: Evidence-Based Guide (2026) (ES)
Training periodization explained: types (linear, undulating, block), MEV/MAV/MRV, deloads, and how to plan an 8-12 week mesocycle, with a practical table.
Athleex TeamLeer
12 min de lectura
5 Day Workout Split: Advanced Routine for Athletes (ES)
A 5 day workout split for advanced lifters: bro split vs PPL hybrid with upper/lower, high-volume management, recovery, and a ready-to-use weekly table.
Athleex TeamLeer
11 min de lectura
3 day workout split: effective training, little time (ES)
3 day workout split: full-body vs upper/lower/full, example plans for mass and strength, how to maximize results with little time, and a ready-made table.
Athleex TeamLeer
11 min de lectura
Strength training over 50: build strength with age (2026) (ES)
Strength training over 50: why it's crucial with age, how to start safely, a 2-3 day plan, adapted exercises, recovery and gradual progression. Evidence-based.
Athleex TeamLeer
13 min de lectura
Gym workout plan for women: strength & recomp (2026) (ES)
Gym workout plan for women, evidence-based: lifting won't bulk you up, focus on strength and recomposition, a 3-4 day full-body plan, progression and nutrition.
Athleex TeamLeer
14 min de lectura
Push pull legs routine: the PPL split explained (2026) (ES)
Push pull legs routine: how the PPL split works, who it suits, ready 6-day and 3-day templates, exercise selection, volume, frequency and progression.
Athleex TeamLeer
14 min de lectura
Upper Lower Split: 4-Day Routine Guide + Example (2026) (ES)
Upper lower split: structure, who it suits, a 4-day routine example, push/pull balance, managing 2x weekly frequency per group, and progression.
Athleex TeamLeer
13 min de lectura
Full-Body Workout Plan: Complete Guide + 3-Day Example (2026) (ES)
Full-body workout plan: what it is, who it suits, pros and cons vs a split, a practical 3-day example with exercise selection, volume management and recovery.
Athleex TeamLeer
14 min de lectura
Strength Training Program: How to Get Stronger (2026) (ES)
A strength training program built on the big lifts: strength vs hypertrophy, core principles, classic templates like 5x5 and undulating periodization, and testing a max safely.
Athleex TeamLeer
16 min de lectura
Beginner Gym Workout Plan: The Complete Guide (2026) (ES)
The complete beginner gym workout plan: core principles, foundational exercises, a 3-day full-body example for men and women, sets, reps and mistakes to avoid.
Athleex TeamLeer
10 min de lectura
Precios y paquetes de entrenamiento personal: cómo elaborar un presupuesto que se acepte
Cómo elaborar un presupuesto profesional para entrenamiento personal: qué incluir, tres niveles de precios con ejemplos numéricos, errores que hay que evitar y cuándo enviarlo.
Athleex TeamLeer
Athleex
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