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    12 Week Muscle Building, Fat Loss & Body Transformation Program

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    MADA
    This 12-week program focuses on building strength in the first 3 weeks. Lifting weights at 85-100% of your 1RM with an explosive tempo of 1-0-1-0. You should reach temporary muscle failure on the last rep of each set. Rest periods are 2-3 minutes between sets. The program includes heavy compound lifts like squats, deadlifts, bench press along with isolation exercises. All workouts are followed by 20-30 minutes of steady state cardio. The goal is to build a stronger muscular and nervous system to allow for heavier loads in later phases.

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    12 Week Muscle Building, Fat Loss & Body Transformation Program

    Uploaded by

    MADA
    82 views1 page
    This 12-week program focuses on building strength in the first 3 weeks. Lifting weights at 85-100% of your 1RM with an explosive tempo of 1-0-1-0. You should reach temporary muscle failure on the last rep of each set. Rest periods are 2-3 minutes between sets. The program includes heavy compound lifts like squats, deadlifts, bench press along with isolation exercises. All workouts are followed by 20-30 minutes of steady state cardio. The goal is to build a stronger muscular and nervous system to allow for heavier loads in later phases.

    Original Title

    Microcycle-1-Strength-Phase-3

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    This 12-week program focuses on building strength in the first 3 weeks. Lifting weights at 85-100% of your 1RM with an explosive tempo of 1-0-1-0. You should reach temporary muscle failure on the last rep of each set. Rest periods are 2-3 minutes between sets. The program includes heavy compound lifts like squats, deadlifts, bench press along with isolation exercises. All workouts are followed by 20-30 minutes of steady state cardio. The goal is to build a stronger muscular and nervous system to allow for heavier loads in later phases.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    82 views1 page

    12 Week Muscle Building, Fat Loss & Body Transformation Program

    Uploaded by

    MADA
    This 12-week program focuses on building strength in the first 3 weeks. Lifting weights at 85-100% of your 1RM with an explosive tempo of 1-0-1-0. You should reach temporary muscle failure on the last rep of each set. Rest periods are 2-3 minutes between sets. The program includes heavy compound lifts like squats, deadlifts, bench press along with isolation exercises. All workouts are followed by 20-30 minutes of steady state cardio. The goal is to build a stronger muscular and nervous system to allow for heavier loads in later phases.

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    12 Week Muscle Building, Fat Loss & Body Transformation Program

    Microcycle 1: Strength Phase


    Weeks 1,2,3
    STRENGTH COMES BEFORE SIZE
    Weight Lifted Should Be 85 -100% of Your One Rep Max (1RM) in This Microcycle
    Building greater levels of strength creates an overload stimulus in the body, requiring muscular and neural adaptations to take place in response to that stress to handle
    future stressors. Your muscle fibers break down and require repair. During repairs, the body creates a larger, stronger muscle fibers to be able to handle future stressors.
    Building stronger muscles and a more powerful nervous system allows for the use of heavier training loads in the later phases of this program. In this initial phase of the
    program we focus on old-fashion heavy lifting that pushes you near maximum effort. You want to be lifting at 80% - 90% of your one rep maximum at an explosive 1-0-1-0
    tempo on these exercises. You should reach or come close to temporary muscle failure on the last rep of each set. Rest periods during this phase will range from 2-3
    minutes between exercises. All resistance workouts are followed by 20-30 minutes of steady state cardio on exercise/spin bike in this phase.
    Monday & Thursday

    Exercise Sets Reps Tempo Rest Interval

    Barbell bench press 4 5 1-0-1-0 3 minutes

    Incline dumbbell fly 3 8 1-0-1-0 2 minutes

    Bentover barbell row 4 5 1-0-1-0 3 minutes

    Wide grip lat pulldown 3 8 1-0-1-0 2 minutes

    Standing military press 4 5 1-0-1-0 3 minutes

    Dumbbell lateral raise 3 8 1-0-1-0 2 minutes


    Tuesday & Friday

    Exercise Sets Reps Tempo Rest Interval

    Squat 4 5 1-0-1-0 3 minutes

    Deadlift 4 5 1-0-1-0 3 minutes

    Good mornings 3 8 2-0-2-0 2 minutes

    Lying hamstring curls 3 8 1-0-1-0 2 minutes

    Standing calf raise 3 8 1-0-1-0 2 minutes


    20-30 minutes steady state cardio on exercise/spin bike post resistance training all 4 days weekly

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