6-12-25 Muscle Mass #1
12 week(s) / 3 day(s) per week
by Papilloud Grégoire
Targets of this 12-week program :
- increase 6 reps max back squat
- increase 6 reps max deadlift
- increase 6 reps max bench press
- increase full body strength
Preview : Week 6 / Day 3
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
In a 8’ clock, 3 rounds :
- 30’’ Erg
- 8 Down Dog to Push Up
- 10 Plate Ground to Overhead
- 12 Alt. Cossack Squats
=> plate = light weight like 15/10kg
8'
3. Skill
Bench Press
E4MOM 20’ (5 rounds) :
- 6 Bench Presses
- 12 Hand Release Push Ups
- 25 Banded Triceps Extensions
=> increase weight every 2/3 weeks
=> add 1 or 2 minute(s) extra rest between round if needed
20'
4. Strength
Legs & Arms
EMOM 20’ :
M1 : 5/leg Dual Dumbbell Suitcase Bulgarian Split Squats
M2 : 8/10 Zottman Curls
M3 : 10/12 Alt. Curtsy Squats
M4 : 10/15 Close Grip Parallette Triceps Push Ups
=> reduce reps if necessary
=> increase weight every 2/3 weeks
20'
5. Workout
Goku
3 rounds of 3:00 ON / 1:00 OFF :
R1 : Max Cals SkiErg
R2 : Max Cals BikeErg
R3 : Max Cals Row
=> more fun = with weighted vest 9/6kg
12'
