12-week Muscle Mass #1
12 week(s) / 2 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 full body strength
Preview : Week 6 / Day 2
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
EMOM 9’ :
M1 : 12/9cal Assault Bike
M2 : 10 Barbell Kang Squats
M3 : 10 Banded Strict Presses + Pull Backs
9'
3. Skill
Back Squat
5 rounds as warm up :
- 5 Back Squats w/tempo 63X0
=> load crescendo to 85% 3RM
=> tempo 6’’ descent / 3’’ bottom / explo. / 0’’ top
THEN 6 rounds :
- 2 Back Squats w/tempo 63X0 (94% 3RM)
=> tempo 6’’ descent / 3’’ bottom / explo. / 0’’ top
=> 2’ rest between set
20'
4. Strength
Shoulders & Back
EMOM 8’ :
M1 : 10/12 Seated Ring Rows
M2 : 5/6 Snatch Grip Bent Over Rows
THEN EMOM 8’ :
M1 : 10/12 Barbell Strict High Pulls
M2 : 12 Gorilla Rows
16'
5. Workout
Cinque Del Sol
AMRAP 5’ :
- 9 Dual Dumbbell Hang Squat Cleans
- 6 Ring Muscle Ups
=> dumbbells = 2x 22.5/15kg
=> scaled RMU with 9 Ring Muscle Up Rows
5'
