Crazy 20 Strength and Mass Explosive Program

The program is designed for intermediate and advanced levels, with the goal of increasing strength and building muscle mass.

Workouts are performed 4 times per week using a barbell, dumbbells, and machines.

The program is suitable for both men and women.

It is based on a unique combination of 5, 10, and 20 repetition sets, which allows you to break free from training routine and achieve explosive gains in mass and strength.

The program is based on a 20-rep protocol that helps overcome training plateaus.

It is recommended to follow the program for at least 4-6 months, or even a full year if possible.

This is a mass-building program, so caloric intake should be increased by 300-500 calories above maintenance levels, with protein consumption of at least 200 grams per day.

For compound exercises (bench press, squats, deadlifts, overhead press, cable rows), 7 sets are performed with the same working weight.

The seventh set is key: if you can perform 20 or more repetitions in this set, add 2.5 kg to the working weight at your next workout.

If you cannot reach 20 repetitions, continue with the same weight and strive for progress the following week.

Once you can perform 20 repetitions in the key set, you will begin to progress faster.

Working weight can increase by 2.5 kg every 2-4 weeks, which over 6 months can lead to adding 15-25 kg to your bench press, squats, or deadlifts.