{"id":5460,"date":"2026-09-08T10:46:05","date_gmt":"2026-09-08T08:46:05","guid":{"rendered":"https:\/\/training.fit\/?post_type=trainingsplan&#038;p=5460"},"modified":"2026-10-17T22:27:41","modified_gmt":"2026-10-17T20:27:41","slug":"rutina-dividida-tres-partes","status":"publish","type":"trainingsplan","link":"https:\/\/training.fit\/es\/plan-entrenamiento\/rutina-dividida-tres-partes\/","title":{"rendered":"Rutina dividida en tres partes"},"content":{"rendered":"<p>En una rutina dividida en tres partes repartes los grupos musculares que quieres entrenar entre tres sesiones diferentes. Esta organizaci\u00f3n te permite distribuir el trabajo y, si lo necesitas, dedicar m\u00e1s series a ciertos grupos sin concentrarlas en un solo entrenamiento. Puede ser una opci\u00f3n si ya has utilizado una rutina de cuerpo completo o una divisi\u00f3n en dos partes; no es un paso obligatorio.<\/p>\n<p>Tambi\u00e9n es una distribuci\u00f3n habitual entre personas avanzadas. La rutina Push, Pull, Legs es una variante conocida de esta forma de organizar el entrenamiento.<\/p>\n<p>Puedes distribuir las tres sesiones seg\u00fan tu disponibilidad. El siguiente ejemplo intercala uno o dos d\u00edas de descanso entre las secuencias completas de A, B y C:<\/p>\n<ul>\n<li>Primera semana\n<ul>\n<li>Lunes: ejercicios del d\u00eda A<\/li>\n<li>Martes: ejercicios del d\u00eda B<\/li>\n<li>Mi\u00e9rcoles: ejercicios del d\u00eda C<\/li>\n<li>Jueves: descanso<\/li>\n<li>Viernes: descanso<\/li>\n<li>S\u00e1bado: ejercicios del d\u00eda A<\/li>\n<li>Domingo: ejercicios del d\u00eda B<\/li>\n<\/ul>\n<\/li>\n<li>Segunda semana\n<ul>\n<li>Lunes: ejercicios del d\u00eda C<\/li>\n<li>Martes: descanso<\/li>\n<li>Mi\u00e9rcoles: ejercicios del d\u00eda A<\/li>\n<li>Jueves: ejercicios del d\u00eda B<\/li>\n<li>Viernes: ejercicios del d\u00eda C<\/li>\n<li>S\u00e1bado: descanso<\/li>\n<li>Domingo: descanso<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Ejemplo_de_rutina_dividida_en_tres_partes\">Ejemplo de rutina dividida en tres partes<\/span><\/h2>\n<p>A continuaci\u00f3n ver\u00e1s c\u00f3mo se reparten los grupos musculares entre los tres d\u00edas. Consulta las fichas de los ejercicios para conocer su ejecuci\u00f3n y las alternativas que pueden ayudarte a variar la rutina.<\/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\/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\/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\/elevaciones-laterales-con-mancuernas\/\">Elevaciones laterales<\/a><\/td>\n<td>Hombros<\/td>\n<td>2<\/td>\n<td>12 \/ 10<\/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>2<\/td>\n<td>12 \/ 10<\/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>5<\/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\/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\/peso-muerto\/\">Peso muerto<\/a><\/td>\n<td>Zona lumbar<\/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-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<\/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\/sentadillas-sin-peso\/\">Sentadillas<\/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-de-pie-con-barra\/\">Elevaciones de talones de pie 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\/curl-de-biceps\/\">Curl de b\u00edceps con mancuernas<\/a><\/td>\n<td>B\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\/curl-predicador-en-maquina\/\">Curl predicador en m\u00e1quina<\/a><\/td>\n<td>B\u00edceps<\/td>\n<td>3<\/td>\n<td>12 \/ 10 \/ 8<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n","protected":false},"featured_media":5461,"parent":0,"template":"","meta":[],"trainingsplan-target":[],"acf":{"post_type":"trainingsplan","level":"both","training-plans":[5509,5641,5617,5857,5656,5878,5686,5815,5725,5896,5677,5701,5583,5959,5589,5851],"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":207,"exercise_label":"Aperturas con mancuernas","fallback_muscle_groups":[],"working_sets":3,"prescription":"12 \/ 10 \/ 8 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":944,"exercise_label":"Elevaciones laterales","fallback_muscle_groups":[],"working_sets":2,"prescription":"12 \/ 10 repeticiones","is_optional":false},{"exercise_post":929,"exercise_label":"Elevaciones frontales","fallback_muscle_groups":[],"working_sets":2,"prescription":"12 \/ 10 repeticiones","is_optional":false},{"exercise_post":516,"exercise_label":"Abdominales sit-up","fallback_muscle_groups":[],"working_sets":5,"prescription":"20 repeticiones","is_optional":false}]},{"session_key":"session-2","session_name":"D\u00eda B","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":744,"exercise_label":"Peso muerto","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 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}]},{"session_key":"session-3","session_name":"D\u00eda C","session_exercises":[{"exercise_post":904,"exercise_label":"Sentadillas","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":1026,"exercise_label":"Elevaciones de talones de pie con barra","fallback_muscle_groups":[],"working_sets":3,"prescription":"15 repeticiones","is_optional":false},{"exercise_post":53,"exercise_label":"Curl de b\u00edceps con mancuernas","fallback_muscle_groups":[],"working_sets":3,"prescription":"12 \/ 10 \/ 8 repeticiones","is_optional":false},{"exercise_post":553,"exercise_label":"Curl predicador en m\u00e1quina","fallback_muscle_groups":[],"working_sets":3,"prescription":"12 \/ 10 \/ 8 repeticiones","is_optional":false}]}]},"yoast_head":"<title>Rutina dividida en tres 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-tres-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 tres partes\" \/>\n<meta property=\"og:description\" content=\"En una rutina dividida en tres partes repartes los grupos musculares que quieres entrenar entre tres sesiones diferentes. Esta organizaci\u00f3n te permite distribuir el trabajo y, si lo necesitas, dedicar m\u00e1s series a ciertos grupos sin concentrarlas en un solo entrenamiento. Puede ser una opci\u00f3n si ya has utilizado una rutina de cuerpo completo o una divisi\u00f3n en dos partes; no es un paso obligatorio. 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