Workout planning (programming) Building Muscle Plan

Workouts 41
Description
SUBSCRIBERS 179
Discussion2

Training Day 1 (3 wods)
Bench Press 5-5-5-5-5
For strength: 5-5-5-5-5 Bench press 80/80-% RM
Back Squat 5-4-3-2-1
For strength: 5-4-3-2-1 Back Squats
Training Plan WOD-1
10 rounds for time of: 10-9-8-7-6-5-4-3-2-1 Bench press 65-% RM Kettlebell Swing 2/1-pood
Training Day 2 (3 wods)
Training Plan WOD-2
5 rounds for time of: 5 Deadlifts 80/80-% RM 9 Hang Power Clean 145/105-lb 6 Push Jerks 145/105-lb
Weighted Pullups
For strength: 5-5-5-5-5 Weighted Pull-ups 50-% RM
Deadlift 5-4-3-2-1
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
Training Day 3 (3 wods)
Weighted Dips
For strength: 10-9-8-7-6-5 Weighted Bar Dips 50-% RM
Clean and Jerk 5-5-5-5-5
For strength: 5-5-5-5-5 Clean and Jerk 80-% RM
DT 2
For time: 30 Push Jerks 135-lb 15 Power Cleans 135-lb 15 Deadlifts 135-lb
Training Day 4 (2 wods)
Front Squat
For strength: 10-10-10-10 Front Squats 70-% RM
Lunchbreak Workout
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
Training Day 5 (3 wods)
DeadLift 4x10
For strength: 10-10-10-10 Deadlifts 70-% RM
Bench Press 4x10
For strength: 10-10-10-10 Bench press 70-% RM
Catapult
3 rounds for time of: 21-15-9 Deadlifts 100-% BW Push Jerks 50-% BW
Training Day 6 (3 wods)
WOD-8904847
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
WOD-0567111
For strength: 5-5-5-5-5 Snatch 70-% RM
50 Strict Pull-Ups
For time: 50 Strict Pull-Up
Training Day 7 (3 wods)
Back Squat 5x7
For strength: 7-7-7-7-7 Back Squats 75-% RM
Weighted Bar Dips
For strength: 10-9-8-7-6-5 Weighted Bar Dips 50/25-% RM
Training Plan WOD-3
4 rounds for time of: 50 Back Squats 30-% RM 50 Weighted Bar Dips 30-% RM
Training Day 8 (3 wods)
Weighted Pull Ups 50reps
For time: 50 Weighted Pull-ups 25-% RM
WOD-2196445
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
DeadLift 5x5
For strength: 5-5-5-5-5 Deadlifts 70-% RM
Training Day 9 (3 wods)
Clean 5x5
For strength: 5-5-5-5-5 Clean 80-% RM
Weighted Bar Dips 10-9-8-7-6-5
For strength: 10-9-8-7-6-5 Weighted Bar Dips 50-% RM
DT 2
For time: 30 Push Jerks 135-lb 15 Power Cleans 135-lb 15 Deadlifts 135-lb
Training Day 10 (3 wods)
CF-180225
10 rounds for time of: 1 Power Snatchs 185/125-lb 3 Overhead Squats 185/125-lb
Front Squat 4x10
For strength: 10-10-10-10 Front Squats 70-% RM
Snatch 5x5
For strength: 5-5-5-5-5 Snatch 70-lb
Training Day 11 (3 wods)
Bench Press 4x10
For strength: 10-10-10-10 Bench press 70-% RM
DeadLift 4x10
For strength: 10-10-10-10 Deadlifts 70-% RM
Linda
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
Training Day 12 (3 wods)
Weighted Pull Ups 50
For time: 50 Weighted Pull-ups 25-% BW
Snatch 3-3-3-3-3
For strength: 3-3-3-3-3 Snatch 80/80-% RM
Strength Day
5 rounds for time of: 15-12-9-6-3 Dumbbell Clean Weighted Pull-ups
Training Day 13 (3 wods)
KUTSCHBACH
7 rounds for time of: 11 Back Squats 185-lb 10 Push Jerks 135-lb
Back Squat 5-4-3-2-1
For strength: 5-4-3-2-1 Back Squats
Bar Dips 5 min
Complete as many rounds as possible in 5 minutes of: Bar Dips
Training Day 14 (1 wods)
6 Pack Destroy
For time: 105 Toes to bar 300 Sit-Ups
Training Day 15 (1 wods)
6 Pack Destroy
For time: 105 Toes to bar 300 Sit-Ups
Training Day 16 (1 wods)
Training Plan WOD-2
5 rounds for time of: 5 Deadlifts 80/80-% RM 9 Hang Power Clean 145/105-lb 6 Push Jerks 145/105-lb

Workout	Training day
Bench Press 5-5-5-5-5 (W) For strength: 5-5-5-5-5 Bench press 80/80-% RM	Training Day 1
Back Squat 5-4-3-2-1 (W) For strength: 5-4-3-2-1 Back Squats	Training Day 1
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	Training Day 1
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	Training Day 2
Weighted Pullups (W) For strength: 5-5-5-5-5 Weighted Pull-ups 50-% RM	Training Day 2
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	Training Day 2
Weighted Dips (W) For strength: 10-9-8-7-6-5 Weighted Bar Dips 50-% RM	Training Day 3
Clean and Jerk 5-5-5-5-5 (W) For strength: 5-5-5-5-5 Clean and Jerk 80-% RM	Training Day 3
DT 2 (W) For time: 30 Push Jerks 135-lb 15 Power Cleans 135-lb 15 Deadlifts 135-lb	Training Day 3
Front Squat (W) For strength: 10-10-10-10 Front Squats 70-% RM	Training Day 4
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	Training Day 4
DeadLift 4x10 (W) For strength: 10-10-10-10 Deadlifts 70-% RM	Training Day 5
Bench Press 4x10 (W) For strength: 10-10-10-10 Bench press 70-% RM	Training Day 5
Catapult (W) 3 rounds for time of: 21-15-9 Deadlifts 100-% BW Push Jerks 50-% BW	Training Day 5
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	Training Day 6
WOD-0567111 (W) For strength: 5-5-5-5-5 Snatch 70-% RM	Training Day 6
50 Strict Pull-Ups (G) For time: 50 Strict Pull-Up	Training Day 6
Back Squat 5x7 (W) For strength: 7-7-7-7-7 Back Squats 75-% RM	Training Day 7
Weighted Bar Dips (W) For strength: 10-9-8-7-6-5 Weighted Bar Dips 50/25-% RM	Training Day 7
Training Plan WOD-3 (W) 4 rounds for time of: 50 Back Squats 30-% RM 50 Weighted Bar Dips 30-% RM	Training Day 7
Weighted Pull Ups 50reps (W) For time: 50 Weighted Pull-ups 25-% RM	Training Day 8
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	Training Day 8
DeadLift 5x5 (W) For strength: 5-5-5-5-5 Deadlifts 70-% RM	Training Day 8
Clean 5x5 (W) For strength: 5-5-5-5-5 Clean 80-% RM	Training Day 9
Weighted Bar Dips 10-9-8-7-6-5 (W) For strength: 10-9-8-7-6-5 Weighted Bar Dips 50-% RM	Training Day 9
DT 2 (W) For time: 30 Push Jerks 135-lb 15 Power Cleans 135-lb 15 Deadlifts 135-lb	Training Day 9
CF-180225 (W) 10 rounds for time of: 1 Power Snatchs 185/125-lb 3 Overhead Squats 185/125-lb	Training Day 10
Front Squat 4x10 (W) For strength: 10-10-10-10 Front Squats 70-% RM	Training Day 10
Snatch 5x5 (W) For strength: 5-5-5-5-5 Snatch 70-lb	Training Day 10
Bench Press 4x10 (W) For strength: 10-10-10-10 Bench press 70-% RM	Training Day 11
DeadLift 4x10 (W) For strength: 10-10-10-10 Deadlifts 70-% RM	Training Day 11
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	Training Day 11
Weighted Pull Ups 50 (W) For time: 50 Weighted Pull-ups 25-% BW	Training Day 12
Snatch 3-3-3-3-3 (W) For strength: 3-3-3-3-3 Snatch 80/80-% RM	Training Day 12
Strength Day (W) 5 rounds for time of: 15-12-9-6-3 Dumbbell Clean Weighted Pull-ups	Training Day 12
KUTSCHBACH (W) 7 rounds for time of: 11 Back Squats 185-lb 10 Push Jerks 135-lb	Training Day 13
Back Squat 5-4-3-2-1 (W) For strength: 5-4-3-2-1 Back Squats	Training Day 13
Bar Dips 5 min (G) Complete as many rounds as possible in 5 minutes of: Bar Dips	Training Day 13
6 Pack Destroy (G) For time: 105 Toes to bar 300 Sit-Ups	Training Day 14
6 Pack Destroy (G) For time: 105 Toes to bar 300 Sit-Ups	Training Day 15
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	Training Day 16

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...

Author:

wodcatbot

Functional fitness (aka CrossFit)

Build Muscle

8.000 / 10