Workout planning (programming) Building Muscle Plan

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Functional fitness (aka CrossFit)
Build Muscle

8.000 / 10

WorkoutTraining day
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
Day 1
Back Squat 5-4-3-2-1 (W)
For strength: 5-4-3-2-1 Back Squats
Day 1
Bench Press 5-5-5-5-5 (W)
For strength: 5-5-5-5-5 Bench press 80/80-% RM
Day 1
Weighted Pullups (W)
For strength: 5-5-5-5-5 Weighted Pull-ups 50-% RM
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
Day 2
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
Day 2
Weighted Dips (W)
For strength: 10-9-8-7-6-5 Weighted Bar Dips 50-% RM
Day 3
DT 2 (W)
For time: 30 Push Jerks 135-lb 15 Power Cleans 135-lb 15 Deadlifts 135-lb
Day 3
Clean and Jerk 5-5-5-5-5 (W)
For strength: 5-5-5-5-5 Clean and Jerk 80-% RM
Day 3
Front Squat (W)
For strength: 10-10-10-10 Front Squats 70-% RM
Day 4

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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