Mass Monster Experiment
by LSD
6 athletes joined
4.0
(1 rating)
Program Description
Powerlifting focused program, that tries to not leave any muscle group out. This program is first and foremost experimental and a GZCL adaptation.
To start enter your 5 Rm values (NOT YOUR 1RM VALUES).
T1(85%) and T2 (70-75%) progression:
Squat progression +5kg every week
Deadlifts progression +5kg every week
Overhead Press +2.5kg every week
Bench Press +2.5kg every week
Preacher curl +2.5kg every week
Skull crushers +2.5kg every week
T bar Row +2.5 kg every week
Lat Pulldown +2.5kg every week
T3 Progression:
Choose a weight for 10 reps and once you can do 15 increase the weight to the smallest incremment possible
Fail Protocol:
T1 (85% exercises) - if you fail to reach the rep goal in one of the sets (true failure) Stop and the next week keep the same weight but instead of the 5 sets 3 reps > 6 sets 2 reps > 10 sets 1 rep.
T2 (70% 75% exercises) if you fail to reach the rep goal in one of the sets (true failure) Stop and the next week keep the same weight but instead of the 3 sets 10 reps > 3 sets 8 reps > 3 sets 6 reps.
Program Overview
Level
Beginner
Goal
Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Apr 15, 2024 11:37
Last Edited
May 26, 2024 08:56
Week 1
1 / 12 Weeks