Lollmasters megamix
General
Intermediate
Body
Plan Details
The Lollmasters megamix routine by Roleklun is a 10 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Cycle 1 Heavy 80% main movement 85% assistance 1 70% assistance 2 Explosive 65% 70% 60% Reps 70% 75% 65%
Routine detail
Day 1
Week 1 Heavy Deadlifts 80%, block 85%, def 75%
Est. 52 min
6 exercises
Barbell Deadlift
5 Sets x 2 Reps
Deadlift - Block
2 Sets x 2 Reps
Deadlift - Deficit
2 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 15 Reps
Leg Raise
4 Sets x 30 Reps
Day 2
Week 1 Rep Bench
Est. 53 min
7 exercises
Reps Bench
3 Sets x 10 Reps
Reps Bench - Pause
3 Sets x 10 Reps
Reps Bench - Closegrip
2 Sets x 7 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Leverage Machine Iso Row
4 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Decline Oblique Crunch
4 Sets x 30 Reps
Day 3
Week 1 Explosive Squats 65% 70% 60%
Est. 64 min
7 exercises
Explosive Squat
8 Sets x 3 Reps
Explosive Frontsquat
2 Sets x 5 Reps
Explosive Squat w. pause
3 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Leg Raise
4 Sets x 30 Reps
Day 11
Week 2 Explosive Deadlift
Est. 45 min
6 exercises
Explosive Deadlift
8 Sets x 3 Reps
Explosive Deadlift - Block
2 Sets x 5 Reps
Explosive Deadlift - Deficit
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 10 Reps
Decline Oblique Crunch
3 Sets x 30 Reps
Day 12
Heavy Bench
Est. 58 min
7 exercises
Barbell Bench Press
5 Sets x 2 Reps
Barbell Bench Press (Close Grip)
2 Sets x 3 Reps
Bench with pause
2 Sets x 5 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Leverage Machine Iso Row
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 15 Reps
Leg Raise
4 Sets x 25 Reps
Day 13
Week 2 Rep Squats 70% 75% 60%
Est. 78 min
7 exercises
Reps Squat
3 Sets x 10 Reps
Reps Frontsquat
3 Sets x 7 Reps
Reps Squat w. pause
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Pull-Up
3 Sets x 99 Reps
Decline Oblique Crunch
4 Sets x 30 Reps
Day 21
Week 3 Rep Deadlift
Est. 51 min
6 exercises
Reps Deadlift
3 Sets x 10 Reps
Reps Deadlift - Block
2 Sets x 7 Reps
Reps Deadlift - Deficit
3 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 5 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 15 Reps
Leg Raise
4 Sets x 30 Reps
Day 22
Week 3 Explosive Bench
Est. 57 min
7 exercises
Explosive Bench
2 Sets x 5 Reps
Explosive Bench - Pause
8 Sets x 3 Reps
Explosive Bench - Closegrip
3 Sets x 8 Reps
Leverage Machine Iso Row
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Decline Oblique Crunch
4 Sets x 30 Reps
Day 23
Week 3 Heavy Squats
Est. 57 min
7 exercises
Barbell Squat
8 Sets x 2 Reps
Barbell Front Squat
2 Sets x 3 Reps
Squat w. pause
2 Sets x 5 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Pull-Up
3 Sets x 10 Reps
Leg Raise
4 Sets x 30 Reps
Day 31
Limber 11
Est. 68 min
12 exercises
Limber 11 FoamRoll - Ytter lår
3 Sets
Limber 11 FoamRoll - Inner lår
3 Sets
Limber 11 LacrosseBall - Skinka (fot på knä)
3 Sets
Limber 11 Knän ihop, släpps åt sidan, huvud åt andra hållet, hanflator mot marken,
3 Sets
Limber 11 Roll to V-sit
3 Sets
Limber 11 Innerlår stretch på 4, kläm ihop knäna
3 Sets
Limber 11 Pisshunden - Framåt och bakåt
3 Sets
Limber 11 Mountain Climbers utanför armar
3 Sets
Limber 11 SumoSquat strech sida till sida
3 Sets
Limber 11 Sittande vrist på knä stretch, kan massera innerlår med armbågen
3 Sets
Limber 11Sittande glutestretch
3 Sets
Limber 11 Höftböjare, Fot på bänk, knä på marken
3 Sets
