[go: up one dir, main page]
Scribd
Upload
759 views1 page

12-Week Free Bodybuilding Program

This document outlines a 12-week free bodybuilding program consisting of 20 workouts of various exercises. Each workout, labeled WOD 1 through WOD 20, involves different combinations of exercises like deadlifts, rows, pushups, double unders, and more. The exercises are prescribed at specific rep schemes, sets, or time domains. The goal is to complete each workout as fast as possible or achieve the maximum number of repetitions within a set time period. The program utilizes both bodyweight and weighted movements intended to build strength and muscle mass over the 12 weeks.

Uploaded by

berk
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
759 views1 page

12-Week Free Bodybuilding Program

This document outlines a 12-week free bodybuilding program consisting of 20 workouts of various exercises. Each workout, labeled WOD 1 through WOD 20, involves different combinations of exercises like deadlifts, rows, pushups, double unders, and more. The exercises are prescribed at specific rep schemes, sets, or time domains. The goal is to complete each workout as fast as possible or achieve the maximum number of repetitions within a set time period. The program utilizes both bodyweight and weighted movements intended to build strength and muscle mass over the 12 weeks.

Uploaded by

berk
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
  • 12 Week Bodybuilding Program

12 Week Free Bodybuilding Program Accessory WODs (Sessions 1-20)

WOD 1 WOD 2 WOD 3 WOD 4 WOD 5

100/70 Push Ups for time For Time


21-15-9 3 Rds for Time AMRAP 12 min
*women do 70 Row 500m
Deadlift 185/125lbs Run 400m 20 Aslt Bike
** every break = 10 Pull Ups 100 Double Unders
Row Calorie 15 Power Snatch 115/75lbs 20 Push Press 135/95lbs
Row 500m

WOD 6 WOD 7 WOD 8 WOD 9 WOD 10

For Time: 3 Rds for Time


Tabata Power Clean 95/65lbs
For Time 50 Pull Ups Aslt Bike 40 Cal 50 Double Under
10min Max Cal Aslt Bike Rest 1 min
*every break = 200m run 40 KB Swing 53/35lbs 10 Chest to Bar
Tabata Row Cal
Run 400m 15 Sit Ups

WOD 11 WOD 12 WOD 13 WOD 14 WOD 15


Every 3 min on the min for 12 AMRAP 9 min For Time
min 15 Box Step Ups 24/20in 100 Double Unders
Death by Power Clean
Run 400m then Deadlift 15 Hang Power Clean Tabata Aslt Bike Cal 50 Box Jump 24/20in
155/105lbs
225/155lbs 15 O/H Squats 50 Pull Ups
*score is reps of DL *weight 95/65lbs 100 Double Unders

WOD 16 WOD 17 WOD 18 WOD 19 WOD 20

For Time AMRAP 14 min


Tabata KB Swing 53/35lbs AMRAP 7min
Row 500m 15 Ring Rows
Rest 1 min Easy Walk 20min 5 Push Jerk 155/105lbs
Then 7 min max rep burpees 15 Ring Dips
Tabata Double Unders 5 Box Jump 30/24in
Row 250m 15 Air Squats

You might also like