6 WEEK ATHOME CROSSFIT

12 Week workout program

mawt
  • Cardio:

  • While bulking, cardio is a friend, not foe. Partaking in cardiovascular activity while bulking will minimize fat gain. Interval Training is recommended as it improves physical conditioning and athletic performance.

  • Weeks 4-6:

  • After 3 weeks of HIIT, it's time to introduce more volume. Volume Training increases the amount of muscle Time Under Tension (TUT), stimulating more muscle fibers. These next few weeks the focus will be on establishing a base with volume.

    Upper/Lower Split:

    1 on, 1 off
    Cardio 3x/wk (on off days or post workout)
    Super set exercises.
    Rest 30-90 seconds between exercises and 60-120 seconds between supersets.

  • Week 4 Week 5 Week 6
  • Sunday - Upper
  • Tuesday - Lower
  • Thursday - Upper
  • Saturday - Lower
  • Monday - Upper
  • Wednesday - Lower
  • Friday - Upper
  • Sunday - Lower
  • Tuesday - Upper
  • Thursday - Lower
  • Weeks 7-8:

  • The next two weeks will include more volume. Strive for additional repetitions or increasing the weight each workout. Follow the same training schedule as weeks 5-6.
  • Weeks 9-10:

  • Once again, overall volume increases while rep ranges decrease. Split changes.

  • 2 on, 2 off
    Cardio 3x/wk (on off days or post workout)

  • Week 9 Week 10
  • Monday - Lower
  • Friday - Lower
  • Weeks 11-12:

  • The number of sets increases while rep ranges and exercise totals fall. Split remains.

  • 2 on, 2 off
    Cardio 3x/wk (on off days or post workout)
    Supersetting is optional
    Rest times increase to at least 3 minutes

  • Week 11 Week 12

    Bulking Workout B

    This workout was constructed around a pyramid and powerlifting foundation with 5 x 5 thrown in for good measure.

    Weeks 1-4:

  • Pyramid training has long been a favorite of many and is a great way to get huge.

    Pyramids should be executed as following:

  • Set 1 - 12 x 60-70% 1RM (repetition maximum)
  • Set 2 - 10 x 65-75% 1RM
  • Set 3 - 8 x 70-80% 1RM
  • Set 4 - 6 x 75-85% 1RM
  • Push/Pull Split:

    Week 1 Week 2 Week 3 Sunday - Push A
    Tuesday - Pull A
    Thursday - Push B
    Saturday - Pull B
    Monday - Push A
    Wednesday - Pull A
    Friday - Push B
    Sunday - Push A
    Tuesday - Pull A
    Thursday - Push B
    Saturday - Pull B
    Monday - Push A
    Wednesday - Pull A
    Friday - Push B
    Sunday - Push A
    Tuesday - Pull A
    Thursday - Push B
    Saturday - Pull B

    Weeks 5-9:

  • It's time to move on from pyramids and enter the 5 x 5 training world. 5 x 5 training is a popular method of increasing strength.

    5 x 5 should be executed as follows:

    Full Body Split:

  • 1 on 2 off
    Cardio 2-3x/wk. Weighted cardio optional
    GPP (General Physical Preparation) encouraged on off days

  • Week 7 Week 8 Mon. - Workout A
    Thurs. - Workout B
    Sat. - Workout A
    Tues. - Workout B
    Fri. - Workout A
    Mon. - Workout B
    Thurs. - Workout A
    Sat. - Workout B
    Tues. - Workout A
    Fri. - Workout B
    Mon. - Workout A
    Thurs. - Workout B
    Sat. - Workout A

    Weeks 10-12:

  • Before the end of the 12-week program, strength training peaks with low repetition work. Sets should be performed with a weight that could be lifted for 5-6 reps.

  • 1 on 2 off
    Cardio 2-3x/wk. Weighted cardio optional
    GPP (General Physical Preparation) encouraged on off days

  • Tuesday - Workout A
  • Friday - Workout B
  • Monday - Workout A
  • Thursday - Workout B
  • Saturday - Workout A
  • Tuesday - Workout B
  • Friday - Workout A
  • Once you've bulked up and need to trim down for a contest, consider the following:

    Cutting Workout

    After packing on slabs of muscle during one's bulk, layers of fat also accumulated. It's time to diet down. While dieting, one requires a workout which will still stimulate muscle and prevent atrophy without too much volume that may influence overtraining. Cardio is encouraged at least 3x/week.

    Weeks 1-3:

  • This is a time to bring out striations with isolation work and a proper diet. Cardio should be performed at least 3 times per week at medium-high intensity for at least 30 minutes. Abs and forearms can be performed by personal preference.

    Sunday - OFF

    Monday - Legs

    Tuesday - Chest

    Wednesday - Back

    Thursday - Shoulders

    Friday - Arms

    Saturday - OFF

  • Weeks 4-9:

  • Routine changes, more isolation work added. Cardio increases to daily low intensity work. Plyometrics can be substituted for the occasional cardio session.

    Sunday [OFF]

    Saturday - OFF

  • During this time, workouts should be kept short and intense while preparing for a bodybuilding competition. Reduce the number of sets and increase the amount of repetitions based on personal preference.
  • Supplementation

    Supplements do not replace a nutrition program, however, when used with a well-founded training protocol and diet, supplements provide an edge.

    Bulking Supplements:

    RELATED PRODUCT
    Molecular Nutrition Presents:
    X-Factor
    Clinically tested at Baylor University for safety and effectiveness, Molecular Nutrition's Anabolic X-Factorâ„¢ is the world's first patented hypertrophic catalyst.

    Cutting Supplements:

    Results
    What Kind Of Results Can One Expect From This 12-Week Program?

    The results that one can expect will vary by dedication and genetics. Twelve weeks will not turn one into the next Ronnie Coleman or Jay Cutler, that takes superior genetics and years of training.

    The before and after differences will be more noticeable on a beginner than an experienced lifter, however, this is still plenty of time to notice a change in your physique in even the most advanced trainees.

    Source: www.bodybuilding.com


    INTERESTING VIDEO
    # 12 Week Program - Week 5-8 - Workout 1 - Gesunde
    # 12 Week Program - Week 5-8 - Workout 1 - Gesunde ...
    12 week lean program (week 3 leg workout)
    12 week lean program (week 3 leg workout)
    12 Week Fitness Program | 12 Week Workout Program | 12 Week
    12 Week Fitness Program | 12 Week Workout Program | 12 Week

    INTERESTING FACTS
    Share this Post

    Related posts

    Intimate gymnastics

    Intimate gymnastics

    JUNE 26, 2017

    Intimate gymnastics is not just a way to strengthen muscles; it is a unique method that will help you to get more confidence…

    Read More
    Free workout Programs

    Free workout Programs

    JUNE 26, 2017

    Free Custom Workout Plans Most people fail at fitness but not because they are lazy or have no willpower, its the opposite…

    Read More