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 1
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
In a 8’ clock, 3 rounds :
- 30’’ Erg
- 8 Indian Push Ups
- 10 Plate Ground to Overhead
- 12 Cyclist Squats
=> plate = light weight like 15/10kg
8'
3. Skill
Back Squat
E4MOM 20’ (5 rounds) :
- 6 Back Squats
- 12 Alt. Pistol Squats
- 25m Gorilla Walk
=> increase weight every 2/3 weeks
=> add 1 minute extra rest between round if needed
20'
4. Strength
Chest & Core
EMOM 20’ :
M1 : 10/12 Glute Bridge Dual Kettlebell Floor Presses
M2 : 15/20 Straight Body Crunches
M3 : 12/15 Banded Chest Flys w/3'' pause top
M4 : 12/16 Plate Russian Twists
=> reduce reps if necessary
=> increase weight every 2/3 weeks
20'
5. Workout
Takeshi
In a 12’ clock :
- 2500/2000m BikeErg
- 1000/750m Row or SkiErg
- Max Reps Burpees to Target
=> more fun = with weighted vest 9/6kg
12'
