Genesis
C-Roy Strength & Performance
Ready for a program unlike any other???
Genesis is the very first specialized Mass Gain Program I wrote up for an entire CrossFit facility.
This 6 week program is NOT for the faint of heart - however, it WILL pack on size, boost your strength numbers, and set you up for some serious GAINS.
It consist of 3 main lifting days with 1 high intensity conditioning day and is designed for intermediate/advanced lifters looking to push their limits and achieve a lean, muscular physique.
The program includes a wide variety of challenging, muscle building exercises and techniques that target all major muscle groups, break through plateaus, and melt fat off your body to help you achieve a showstopping, lean, muscular physique.
Conditioning
A
Genesis Warm Up 1
5-10 Minute Aerobic Warm Up Then 2x10 Mountain Climber Stretch 2x10 Single Leg KB Deadlift - Hold weight in hand opposite the working leg 2x10 Windmill 2x15 KB Swing - 35/53#
B
Barbell Deadlift
5, 5, 5, 5, 2, 2, 1, MAX @ 70, 70, 70, 70, 80, 80, 90, 70 %
C
Push-Up
1 x 100
D1
Isometric Chest Supported DB Row
3 x 30
D2
Chest-Supported DB Row
3 x 12
D3
Band Pull-Apart
3 x 25
E
Farmers carry
10 x 30
A
Zone 2 Cyclical Work
1 x 35:00
B
Full Body Stretch
1 x 10:00
Conditioning
A
Genesis Warm Up 2
5-10 Minute Aerobic Warm Up Then 2x10 Shoulder Dislocates 2x10 Mountain Climber Stretch 2x5 Wall Press 2x60s Iso Hold YWT 2x10 OH Lunge w/ 10# DB
Conditioning
B
Bear Complex
Perform each of the following without dropping the bar: 6x Deadlift + 6x Bent Row + 6x Hang Power Clean + 6x Front Squat + 6x Push Press + 6x Back Squat + 6x Pull Up Complete 4 total rounds Start at 40-45% bodyweight and add 5-10% each round. Rest 2-3 minutes between rounds.
C1
Dip
10 x 10
C2
Pull-Up
10 x 10
D
EZ Bar Curl
4 x 30
A
Zone 2 Cyclical Work
1 x 35:00
B
Full Body Stretch
1 x 10:00
Conditioning
A
Genesis Warm Up 3
5-10 Minute Aerobic Warm Up Then 2x5 Wall Squat 2x5 Goblet Squat w/ Prying 2x10 Shoulder Dislocates 2x20 OH Lunge w/ 10# DBs
B1
Back Squat
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
B2
Barbell Bench Press
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
C
Pull-Up
1 x 50
A
Rowing
1 x 10:00
B
Rowing
6 x 30 @ 150
C
Rowing
6 x 30 @ 150
D
Rowing
6 x 30 @ 150
E
Air Squat
1 x 100
F
Front-Leaning Rest (FLR)
10 x 30
Chris Roy
I have been a health & fitness professional for over 10 years with a clientele that spans professional athletes to complete novice lifters who have never touched a weight. I have driven results for my clients for over a decade and have owned and successfully run my own private training facility for the last 6 years. Hit me up! @c_roy_strength.
