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Workout planning (programming) Building Muscle Plan

The training program consists of 38 WOD with a large predominance of short strength training, excluding completely cardio load. This training plan is suitable, if your goal is to increase strength and gain weight at the expense of endurance. The training plan combines strength training and short “heavy” crossfit workouts. Basic exercises with large weights for a small number of repetitions prevail, which is the main condition for the development of strength and weight (muscle mass) gaining. This program offers technically difficult weightlifting exercises, so make sure to consult with th...
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Functional fitness
Build Muscle

7.000 / 10

Training plan list

WorkoutTraining day
1 Back Squat 5-4-3-2-1 (W)
For strength: 5-4-3-2-1 Back Squats
1
2 Bench Press 5-5-5-5-5 (W)
For strength: 5-5-5-5-5 Bench press 80/80-% RM
1
3 Training Plan WOD-1 (W)
10 rounds for time of: 10-9-8-7-6-5-4-3-2-1 Bench press 65-% RM Kettlebell Swing 2/1-pood
1
4 Weighted Pullups (W)
For strength: 5-5-5-5-5 Weighted Pull-ups 50-% RM
2
5 Deadlift 5-4-3-2-1 (W)
4 rounds for time of: 5 Deadlifts 50/50-% RM 4 Deadlifts 60/60-% RM 3 Deadlifts 70/70-% RM 2 Deadlifts 80/80-% RM 1 Deadlifts 90/90-% RM
2
6 Training Plan WOD-2 (W)
5 rounds for time of: 5 Deadlifts 80/80-% RM 9 Hang Power Clean 145/105-lb 6 Push Jerks 145/105-lb
2
7 Clean and Jerk 5-5-5-5-5 (W)
For strength: 5-5-5-5-5 Clean and Jerk 80-% RM
3
8 Weighted Dips (W)
For strength: 10-9-8-7-6-5 Weighted Bar Dips 50-% RM
3
9 DT 2 (W)
For time: 30 Push Jerks 135-lb 15 Power Cleans 135-lb 15 Deadlifts 135-lb
3
10 Front Squat (W)
For strength: 10-10-10-10 Front Squats 70-% RM
4
11 Lunchbreak Workout (W)
For time: 10 Shoulder Press 115/75-lb 15 Overhead Squats 115/75-lb 20 Push Press 115/75-lb 25 Front Squats 115/75-lb 30 Push Jerks 115/75-lb 35 Back Squats 115/75-lb
4
12 DeadLift 4x10 (W)
For strength: 10-10-10-10 Deadlifts 70-% RM
5
13 Bench Press 4x10 (W)
For strength: 10-10-10-10 Bench press 70-% RM
5
14 Catapult (W)
3 rounds for time of: 21-15-9 Deadlifts 100-% BW Push Jerks 50-% BW
5
15 WOD-0567111 (W)
For strength: 5-5-5-5-5 Snatch 70-% RM
6
16 50 Strict Pull-Ups (G)
For time: 50 Strict Pull-Up
6
17 WOD-8904847 (W)
Complete as many rounds as possible in 12 minutes of: 5 Snatch 50-% BW 5 Hang Power Snatch 50-% BW 5 Overhead Squats 50-% BW 5 Push Jerks Behind the Head 50-% BW
6
18 Back Squat 5x7 (W)
For strength: 7-7-7-7-7 Back Squats 75-% RM
7
19 Weighted Bar Dips (W)
For strength: 10-9-8-7-6-5 Weighted Bar Dips 50/25-% RM
7
20 Training Plan WOD-3 (W)
4 rounds for time of: 50 Back Squats 30-% RM 50 Weighted Bar Dips 30-% RM
7
21 Weighted Pull Ups 50reps (W)
For time: 50 Weighted Pull-ups 25-% RM
8
22 DeadLift 5x5 (W)
For strength: 5-5-5-5-5 Deadlifts 70-% RM
8
23 WOD-2196445 (W)
3 rounds for time of: 21-15-9 Sumo Deadlift High Pull 95/65-lb Renegade rows 50/35-lb Dumbbell Push Press 50/35-lb
8
24 Clean 5x5 (W)
For strength: 5-5-5-5-5 Clean 80-% RM
9
25 Weighted Bar Dips 10-9-8-7-6-5 (W)
For strength: 10-9-8-7-6-5 Weighted Bar Dips 50-% RM
9
26 DT 2 (W)
For time: 30 Push Jerks 135-lb 15 Power Cleans 135-lb 15 Deadlifts 135-lb
9
27 Front Squat 4x10 (W)
For strength: 10-10-10-10 Front Squats 70-% RM
10
28 Snatch 5x5 (W)
For strength: 5-5-5-5-5 Snatch 70-lb
10
29 CF-180225 (W)
10 rounds for time of: 1 Power Snatchs 185/125-lb 3 Overhead Squats 185/125-lb
10
30 DeadLift 4x10 (W)
For strength: 10-10-10-10 Deadlifts 70-% RM
11
31 Bench Press 4x10 (W)
For strength: 10-10-10-10 Bench press 70-% RM
11
32 Linda (W)
10 rounds for time of: 10-9-8-7-6-5-4-3-2-1 Deadlifts 150/150-% BW Bench press 100/100-% BW Clean 75/75-% BW
11
33 Snatch 3-3-3-3-3 (W)
For strength: 3-3-3-3-3 Snatch 80/80-% RM
12
34 Weighted Pull Ups 50 (W)
For time: 50 Weighted Pull-ups 25-% BW
12
35 Strength Day (W)
5 rounds for time of: 15-12-9-6-3 Dumbbell Clean Weighted Pull-ups
12
36 Back Squat 5-4-3-2-1 (W)
For strength: 5-4-3-2-1 Back Squats
13
37 Bar Dips 5 min (G)
Complete as many rounds as possible in 5 minutes of: Bar Dips
13
38 KUTSCHBACH (W)
7 rounds for time of: 11 Back Squats 185-lb 10 Push Jerks 135-lb
13
Modality distribution
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Short info

The training program consists of 38 WOD with a large predominance of short strength training, excluding completely cardio load. This training plan is suitable, if your goal is to increase strength and gain weight at the expense of endurance. The training plan combines strength training and short “heavy” crossfit workouts. Basic exercises with large weights for a small number of repetitions prevail, which is the main condition for the development of strength and weight (muscle mass) gaining. This program offers technically difficult weightlifting exercises, so make sure to consult with th...