{"id":5458,"date":"2026-09-08T10:45:48","date_gmt":"2026-09-08T08:45:48","guid":{"rendered":"https:\/\/training.fit\/?post_type=trainingsplan&#038;p=5458"},"modified":"2026-10-17T22:26:56","modified_gmt":"2026-10-17T20:26:56","slug":"rutina-dividida-cuatro-partes","status":"publish","type":"trainingsplan","link":"https:\/\/training.fit\/es\/plan-entrenamiento\/rutina-dividida-cuatro-partes\/","title":{"rendered":"Rutina dividida en cuatro partes"},"content":{"rendered":"<p>En una rutina dividida en cuatro partes distribuyes los ejercicios entre cuatro d\u00edas diferentes. Esto permite dedicar una sesi\u00f3n m\u00e1s espec\u00edfica a determinados grupos musculares y puede facilitar un mayor volumen de trabajo, seg\u00fan c\u00f3mo organices las series. La divisi\u00f3n por s\u00ed sola no aumenta el volumen respecto a una rutina de tres partes.<\/p>\n<p>El ejemplo que ver\u00e1s aqu\u00ed est\u00e1 pensado para personas avanzadas, ya que incluye bastante trabajo en cada sesi\u00f3n. Si est\u00e1s empezando, una selecci\u00f3n m\u00e1s sencilla suele ser m\u00e1s f\u00e1cil de aprender y ajustar. Familiar\u00edzate con los movimientos y aumenta el trabajo de forma gradual, seg\u00fan tu recuperaci\u00f3n y tu experiencia.<\/p>\n<p>Una forma de distribuir esta rutina a lo largo de la semana es la siguiente:<\/p>\n<ul>\n<li>Lunes: ejercicios del d\u00eda A<\/li>\n<li>Martes: ejercicios del d\u00eda B<\/li>\n<li>Mi\u00e9rcoles: descanso<\/li>\n<li>Jueves: ejercicios del d\u00eda C<\/li>\n<li>Viernes: ejercicios del d\u00eda D<\/li>\n<li>S\u00e1bado: descanso<\/li>\n<li>Domingo: descanso<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Ejemplo_de_rutina_dividida_en_cuatro_partes\">Ejemplo de rutina dividida en cuatro partes<\/span><\/h2>\n<p>A continuaci\u00f3n encontrar\u00e1s los ejercicios repartidos por grupos musculares entre los cuatro d\u00edas. Las fichas enlazadas explican cada movimiento y sus variantes, para que puedas adaptar la selecci\u00f3n sin perder de vista el objetivo de cada sesi\u00f3n.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dia_A\">D\u00eda A<\/span><\/h3>\n<table class=\"nv-content-table tm-trainingsplan-table\">\n<thead>\n<tr>\n<td>Ejercicio<\/td>\n<td>Grupo muscular principal<\/td>\n<td>Series<\/td>\n<td>Repeticiones<\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><a href=\"https:\/\/training.fit\/es\/ejercicio\/press-de-banca\/\">Press de banca<\/a><\/td>\n<td>Pecho<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/es\/ejercicio\/fondos-en-paralelas\/\">Fondos en paralelas<\/a><\/td>\n<td>Pecho<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/es\/ejercicio\/aperturas-con-mancuernas\/\">Aperturas con mancuernas<\/a><\/td>\n<td>Pecho<\/td>\n<td>3<\/td>\n<td>12 \/ 10 \/ 8<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/es\/ejercicio\/curl-de-biceps\/\">Curl de b\u00edceps con mancuernas<\/a><\/td>\n<td>B\u00edceps<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/es\/ejercicio\/curl-de-biceps-en-polea\/\">Curl de b\u00edceps en polea<\/a><\/td>\n<td>B\u00edceps<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/es\/ejercicio\/curl-predicador-en-maquina\/\">Curl predicador en m\u00e1quina<\/a><\/td>\n<td>B\u00edceps<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/es\/ejercicio\/sit-ups\/\">Abdominales sit-up<\/a><\/td>\n<td>Abdomen<\/td>\n<td>3<\/td>\n<td>20<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/es\/ejercicio\/crunches\/\">Crunches<\/a><\/td>\n<td>Abdomen<\/td>\n<td>3<\/td>\n<td>20<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3><span class=\"ez-toc-section\" id=\"Dia_B\">D\u00eda B<\/span><\/h3>\n<table class=\"nv-content-table tm-trainingsplan-table\">\n<thead>\n<tr>\n<td>Ejercicio<\/td>\n<td>Grupo muscular principal<\/td>\n<td>Series<\/td>\n<td>Repeticiones<\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><a href=\"https:\/\/training.fit\/es\/ejercicio\/sentadillas-con-barra\/\">Sentadillas con barra<\/a><\/td>\n<td>Muslos<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/es\/ejercicio\/prensa-de-piernas-sentado\/\">Prensa de piernas sentado<\/a><\/td>\n<td>Muslos<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/es\/ejercicio\/extensiones-de-piernas\/\">Extensiones de piernas<\/a><\/td>\n<td>Muslos<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/es\/ejercicio\/elevacion-de-talones-sentado-con-barra\/\">Elevaciones de talones sentado con barra<\/a><\/td>\n<td>Pantorrillas<\/td>\n<td>3<\/td>\n<td>15<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/es\/ejercicio\/elevacion-de-talones-sentado-en-maquina\/\">Elevaciones de talones sentado en m\u00e1quina<\/a><\/td>\n<td>Pantorrillas<\/td>\n<td>3<\/td>\n<td>20<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3><span class=\"ez-toc-section\" id=\"Dia_C\">D\u00eda C<\/span><\/h3>\n<table class=\"nv-content-table tm-trainingsplan-table\">\n<thead>\n<tr>\n<td>Ejercicio<\/td>\n<td>Grupo muscular principal<\/td>\n<td>Series<\/td>\n<td>Repeticiones<\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><a href=\"https:\/\/training.fit\/es\/ejercicio\/press-de-hombros-con-mancuernas\/\">Press de hombros con mancuernas<\/a><\/td>\n<td>Hombros<\/td>\n<td>3<\/td>\n<td>12 \/ 10 \/ 8<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/es\/ejercicio\/elevaciones-laterales-con-mancuernas\/\">Elevaciones laterales<\/a><\/td>\n<td>Hombros<\/td>\n<td>3<\/td>\n<td>12 \/ 10 \/ 8<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/es\/ejercicio\/elevaciones-frontales-con-mancuernas\/\">Elevaciones frontales<\/a><\/td>\n<td>Hombros<\/td>\n<td>3<\/td>\n<td>12 \/ 10 \/ 8<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/es\/ejercicio\/extensiones-de-triceps-en-polea\/\">Extensiones de tr\u00edceps en polea<\/a><\/td>\n<td>Tr\u00edceps<\/td>\n<td>3<\/td>\n<td>12 \/ 10 \/ 8<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/es\/ejercicio\/patada-de-triceps-con-mancuerna\/\">Patada de tr\u00edceps<\/a><\/td>\n<td>Tr\u00edceps<\/td>\n<td>3<\/td>\n<td>12 \/ 10 \/ 8<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/es\/ejercicio\/fondos-en-banco\/\">Fondos en banco<\/a><\/td>\n<td>Tr\u00edceps<\/td>\n<td>3<\/td>\n<td>12 \/ 10 \/ 8<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3><span class=\"ez-toc-section\" id=\"Dia_D\">D\u00eda D<\/span><\/h3>\n<table class=\"nv-content-table tm-trainingsplan-table\">\n<thead>\n<tr>\n<td>Ejercicio<\/td>\n<td>Grupo muscular principal<\/td>\n<td>Series<\/td>\n<td>Repeticiones<\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><a href=\"https:\/\/training.fit\/es\/ejercicio\/dominadas\/\">Dominadas<\/a><\/td>\n<td>Espalda alta<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/es\/ejercicio\/remo-con-barra\/\">Remo con barra<\/a><\/td>\n<td>Espalda alta<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/es\/ejercicio\/remo-al-menton-con-mancuernas\/\">Remo al ment\u00f3n con mancuernas<\/a><\/td>\n<td>Cuello<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/es\/ejercicio\/peso-muerto\/\">Peso muerto<\/a><\/td>\n<td>Zona lumbar<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n","protected":false},"featured_media":5459,"parent":0,"template":"","meta":[],"trainingsplan-target":[],"acf":{"post_type":"trainingsplan","level":"advanced","training-plans":[5509,5617,5641,5589,5592,5851,5878,5608,5707,5580,5583,5956,5944,5746,5857,5656,5896,5677,5518,5686,5815,5532,5725],"popularity":"","tf_plan_scope":"Sesiones de ejemplo indicadas","tf_plan_notes":"Cada sesi\u00f3n indicada se cuenta una vez. El resultado describe estos entrenamientos de ejemplo; la frecuencia y la progresi\u00f3n se explican en el art\u00edculo.","tf_plan_sessions":[{"session_key":"session-1","session_name":"D\u00eda A","session_exercises":[{"exercise_post":21,"exercise_label":"Press de banca","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 repeticiones","is_optional":false},{"exercise_post":637,"exercise_label":"Fondos en paralelas","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 repeticiones","is_optional":false},{"exercise_post":207,"exercise_label":"Aperturas con mancuernas","fallback_muscle_groups":[],"working_sets":3,"prescription":"12 \/ 10 \/ 8 repeticiones","is_optional":false},{"exercise_post":53,"exercise_label":"Curl de b\u00edceps con mancuernas","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 repeticiones","is_optional":false},{"exercise_post":562,"exercise_label":"Curl de b\u00edceps en polea","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 repeticiones","is_optional":false},{"exercise_post":553,"exercise_label":"Curl predicador en m\u00e1quina","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 repeticiones","is_optional":false},{"exercise_post":516,"exercise_label":"Abdominales sit-up","fallback_muscle_groups":[],"working_sets":3,"prescription":"20 repeticiones","is_optional":false},{"exercise_post":341,"exercise_label":"Crunches","fallback_muscle_groups":[],"working_sets":3,"prescription":"20 repeticiones","is_optional":false}]},{"session_key":"session-2","session_name":"D\u00eda B","session_exercises":[{"exercise_post":910,"exercise_label":"Sentadillas con barra","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 repeticiones","is_optional":false},{"exercise_post":883,"exercise_label":"Prensa de piernas sentado","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 repeticiones","is_optional":false},{"exercise_post":886,"exercise_label":"Extensiones de piernas","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 repeticiones","is_optional":false},{"exercise_post":1023,"exercise_label":"Elevaciones de talones sentado con barra","fallback_muscle_groups":[],"working_sets":3,"prescription":"15 repeticiones","is_optional":false},{"exercise_post":1029,"exercise_label":"Elevaciones de talones sentado en m\u00e1quina","fallback_muscle_groups":[],"working_sets":3,"prescription":"20 repeticiones","is_optional":false}]},{"session_key":"session-3","session_name":"D\u00eda C","session_exercises":[{"exercise_post":938,"exercise_label":"Press de hombros con mancuernas","fallback_muscle_groups":[],"working_sets":3,"prescription":"12 \/ 10 \/ 8 repeticiones","is_optional":false},{"exercise_post":944,"exercise_label":"Elevaciones laterales","fallback_muscle_groups":[],"working_sets":3,"prescription":"12 \/ 10 \/ 8 repeticiones","is_optional":false},{"exercise_post":929,"exercise_label":"Elevaciones frontales","fallback_muscle_groups":[],"working_sets":3,"prescription":"12 \/ 10 \/ 8 repeticiones","is_optional":false},{"exercise_post":973,"exercise_label":"Extensiones de tr\u00edceps en polea","fallback_muscle_groups":[],"working_sets":3,"prescription":"12 \/ 10 \/ 8 repeticiones","is_optional":false},{"exercise_post":950,"exercise_label":"Patada de tr\u00edceps","fallback_muscle_groups":[],"working_sets":3,"prescription":"12 \/ 10 \/ 8 repeticiones","is_optional":false},{"exercise_post":947,"exercise_label":"Fondos en banco","fallback_muscle_groups":[],"working_sets":3,"prescription":"12 \/ 10 \/ 8 repeticiones","is_optional":false}]},{"session_key":"session-4","session_name":"D\u00eda D","session_exercises":[{"exercise_post":674,"exercise_label":"Dominadas","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 repeticiones","is_optional":false},{"exercise_post":687,"exercise_label":"Remo con barra","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 repeticiones","is_optional":false},{"exercise_post":729,"exercise_label":"Remo al ment\u00f3n con mancuernas","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 repeticiones","is_optional":false},{"exercise_post":744,"exercise_label":"Peso muerto","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 repeticiones","is_optional":false}]}]},"yoast_head":"<title>Rutina dividida en cuatro partes &raquo; Training.fit<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/training.fit\/es\/plan-entrenamiento\/rutina-dividida-cuatro-partes\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Rutina dividida en cuatro partes\" \/>\n<meta property=\"og:description\" content=\"En una rutina dividida en cuatro partes distribuyes los ejercicios entre cuatro d\u00edas diferentes. Esto permite dedicar una sesi\u00f3n m\u00e1s espec\u00edfica a determinados grupos musculares y puede facilitar un mayor volumen de trabajo, seg\u00fan c\u00f3mo organices las series. La divisi\u00f3n por s\u00ed sola no aumenta el volumen respecto a una rutina de tres partes. 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