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Bodybuilding Multipower Muscle Challenge: The 12-week muscle-builder

Bodybuilding Multipower Muscle Challenge: The 12-week muscle-builder

If you're new to weight training and want to build muscle fast, or are already into bodybuilding but looking for a new workout for fast results, we've got the challenge for you! Not only that, one lucky competitor picked at random will win a Multipower Muscle goody bag with £100 of the highest quality sports nutrition products to take their training to the next level. The Multipower 12-week muscle builder challenge is a simple weight lifting workout that will yield big results if you do it...   more details

The Leaderboard

  • 1
    StevenDocherty

    StevenDocherty

    Score: 4.35

    Last week was a disaster! Heavy workload onboard followed by rough weather causing a rolling ship...

  • 2
    Dinosaur

    Dinosaur

    Score: 3.32

    Every day in every way I'm getting stronger and stronger! :-)

  • 3
    Worthster

    Worthster

    Score: 3.31

    First attempt, so didn't really push it. The deadlifts and squats let me down. I'm confident I ca...

  • 4 BradDawson

    BradDawson

    Score: 3.07

    Sorry,no video - will try and do again and record on my phone.

  • 5 JaneTaylor

    JaneTaylor

    Awaiting score

  • 6 MauriceP

    MauriceP

    Awaiting score

  • 7 TeamKonkura

    TeamKonkura

    Awaiting score

  • 8 ThomVaugh

    ThomVaugh

    Awaiting score

Leaderboard will show a maximum of 100 entries to prevent slow loading

  • 1

    StevenDocherty

    Score: 4.35

    Last week was a disaster! Heavy workload onboard followed by rough weather causing a rolling ship = me missing the gym for most of the week. Decided to up some weights as a compromise!

  • Bench press weight: 66
  • Squat weight in kg: 88.5
  • Lat pull down weight in kg: 75
  • Dead lift weight in kg: 76
  • Shoulder press weight in kg: 36
  • Your body weight in kg: 78.5

  • Comment on this entry:

All about this challenge

Profile pic: TeamKonkura Challenge created by:
TeamKonkura

Challenge for: all

Challenge goal: increase strength

Challenge targets: whole body

Level: suitable for all competitors

Age: any age

Here's what you need to do to take part:

If you're new to weight training and want to build muscle fast, or are already into bodybuilding but looking for a new workout for fast results, we've got the challenge for you!

Not only that, one lucky competitor picked at random will win a Multipower Muscle goody bag with £100 of the highest quality sports nutrition products to take their training to the next level.

The Multipower 12-week muscle builder challenge is a simple weight lifting workout that will yield big results if you do it regularly. Ideally aim to complete the workout 3-4 times per week for 12 weeks - you'll be amazed at the difference it makes!

In fact, we'd love you to post before, during and after photos/videos to show everyone the difference the 12 week muscle builder has made to YOU!

The challenge involves the following exercises. You need to do 3 sets of 10 reps of each exercise, at the highest weight you can safely lift for all 3 sets.

- Bench press
- Barbell Squat
- Lat pull down
- Barbell dead lift
- Standing barbell or dumbbell shoulder press

Complete all 3 sets of each exercise before moving on to the next exercise. Take 90-120 seconds rest between each set, and do a light warm-up set prior to each exercise using 40-50% of your full rep load.

Make sure you don't push too hard and injure yourself - the best way to get results is to build the weight up gradually.

Warm up before starting the workout with 5-10 mins on a cross-trainer or similar cardio machine, and make sure to stretch after this strength training workout.

We'll be awarding the prize once we pass 100 active competitors in this challenge, so don't delay - start changing your body with the 12 week muscle builder today!

Go to leaderboard

Note: if the challenge description doesn't include clear details of what to do to enter, please contact the person who created the challenge to ask them to improve the description, or report this challenge

Entry scores

E1: Bench press weight

E2: Squat weight in kg

E3: Lat pull down weight in kg

E4: Dead lift weight in kg

E5: Shoulder press weight in kg

E6: Your body weight in kg

Challenge scores are calculated using:

Score= (E1 + E2 + E3 + E4 + E5)/E6