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 4 / Day 1
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
EMOM 9’ :
M1 : 12/9cal SkiErg
M2 : 5 Indian Push Ups + 1 Wall Walk
M3 : 30’’ Handstand Hold
9'
3. Skill
Bench Press
8’ as warm up :
- 10 Bench Presses (40% 1RM)
- 8 Bench Presses (50% 1RM)
- 6 Bench Presses (60% 1RM)
- 4 Bench Presses (70% 1RM)
THEN in a 12’ clock 5 rounds :
- 5 Bench Presses (85% 1RM)
20'
4. Strength
Gym & Core
EMOM 9' :
M1 : 12 Feet Elevated Ring Push Ups
M2 : 12 GHD Sit Ups
M3 : 6 Strict Ring Pull Ups
9'
5. Workout
Chaosphere
E3MOM 12’ (4 rounds) :
- 12 Pull Ups
- 8 SA Devil Presses
=> dumbbell = 30/20kg
=> SA = single arm / alternate arm every rep
12'
