12-week Muscle Mass #3
12 week(s) / 2 day(s) per week
by Baby Groot
Targets of this 12-week program :
- increase one rep max overhead squat
- increase one rep max bench press
- increase full body strength
Preview : Week 3 / Day 1
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
EMOM 9’ (30’’ ON / 30’’ OFF) :
M1 : Cal Assault Bike
M2 : Down Dog to Push Ups
M3 : Superman Hold
9'
3. Skill
Bench Press
5 rounds as warm up :
- 5 Bench Presses w/various tempo
=> load crescendo to 80% 3RM
THEN 6 rounds :
- 3 Bench Presses w/tempo 32X0 (90% 3RM)
=> tempo 3’’ descent / 2’’ bottom / explo. / 0’’ top
=> 2’ rest between set
20'
4. Strength
Legs & Core
EMOM 8’ :
M1 : 6/leg Split Stance Kettlebell Deadlifts
M2 : 12 GHD Sit Ups
THEN EMOM 8’ :
M1 : 10 Dumbbell Box Quad Extensions
M2 : 12 GHD Back Extensions
16'
5. Workout
Down with the SUN
AMRAP 5’ :
- 3/6/9/12… cal Assault Bike
- 1/2/3/4… Sandbag Cleans
=> sandbag = 70/45kg
=> assault bike = add 3cal each round
=> sandbag clean = add 1rep each round
5'
