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 5 / Day 2
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
EMOM 9’ (30’’ ON / 30’’ OFF) :
M1 : Cal SkiErg
M2 : Banded Lateral Walk
M3 : Down Dog to Push Ups
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 E2MOM 12’ (6 rounds) :
- 2 Bench Presses (80% 1RM)
20'
4. Strength
Legs & Core
EMOM 9' :
M1 : 8/leg Dual Dumbbell Suitcase Split Squats
M2 : 12/15 Long Sit Ups
M3 : 6/leg Kettlebell Crossbody Romanian Deadlifts
9'
5. Workout
Eartquake
AMRAP 12’ :
- 64 Double Unders
- 16 Toes to Bar
- 4 Man Makers
=> dumbbells = 2x 22.5/15kg
12'
