12-week Muscle Mass #5
12 week(s) / 3 day(s) per week
by Baby Groot
Targets of this 12-week program :
- increase one rep max back squat
- increase one rep max bench press
- increase one rep max strict press
- increase full body strength
Preview : Week 5 / Day 2
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
EMOM 6’ :
M1 : 12/9cal Row or SkiErg
M2 : 12 Plate Ground to Overhead
M3 : 12 Plate Overhead Squats
=> plate = 10/5kg
6'
3. Skill
Strict Press
In a 6’ clock, 4 rounds as warm up :
- 5 Strict Presses
=> 4 sets of 5reps to go up to 80% 3RM
THEN E2MOM 12’ (6 rounds) :
- 3 Strict Presses (92% 3RM)
18'
4. Strength
Back & Legs
EMOM 12’ :
M1 : 6 Bent Over Rows
M2 : 6/leg Dual Kettlebell Front Rack Reverse Lunges
M3 : 10/15 Banded Pull Downs
M4 : 8 Deficite Dual Kettlebell Sumo Deadlifts
=> deficite = feet on plates like 20kg men / 15kg women
12'
5. Workout
Bowie
For Time / 2 rounds :
- 500/400m Row
- 15 Power Snatches
- 500/400m SkiErg
- 15 Overhead Squats
=> barbell = 52/36kg
=> timecap 14’
14'
