You can do the 9 week strength program, but thats less focused on olympic lifting and more on overall strength. Its however your schedule works but I normally plan on 2 on/1off, 2 on/ 2 off. Choosing your next program is important. I am getting my ass kicked, not going to lie. Hey, thanks for the great programming. Just do them sequentially. Let me know if you have more questions. Your particular goals, and where ever you happen to be in your yearly training cycle have a lot to do with where you should go from here. Or top to bottom? thanks for your help and answer. It depends on your goal. I also replaced DB bench press with weighted dips. The two are generally mutually exclusive. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Contact us: jjackson@tierthreetactical.com, We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.. I would then recommend you download this calculator that will help you track your progress, and calculate your macros, as well as overall energy requirements. I am in the middle of your free program for functional fitness athletes (fitness competitors program) and I love it. The 8 Week Crossfit Bodybuilding Hybrid Program (Part 2) tierthreetactical 86 26 comments Best Add a Comment jake5046 4 yr. ago Due to popular demand I've created a follow up to the first Crossfit Bodybuilding Hybrid Program. STOH is shoulder to overhead meaning any lift from shoulder to over head is ok. RDL is Romanian deadlift. Yes its an odd number just alternate arms you start with lol. What can I sub? Thanks for the quick response jake. We do; however, have some excellent research indicating that if you have 14 inch arms and want to have 15 inch arms, you will need to increase your arm size by 6.7%. Warm up thoroughly and then choose a variant of whatever the main exercise is (some type of squat, bench press, deadlift, or overhead press), and begin working up in weight slowly. Personally, I think 6 workouts in 8 days a bit much. I felt super exhausted after the 410 Squats and could barely muster the strength for the 55 Deadlifts for which I can usually do 150kg for at least 6 reps and yesterday 5140 were almost feeling like a 1rm attempt. If you can tie a rope to a sled then pull it that is the best. I did and I think it cost like 40 bucks and works well. That was pure happenstance. Keep reading to see why you should do this 8 week functional bodybuilding hybrid program. To be honest 72 weeks of programming has caught my eye. Pablo these are good questions. Have fun! You might find doing the squat later actually helps. I just have one question. Think of all the free time youll have for activities! Minimal Time. Woman Maker. In essence they are hybrid powerlifting-bodybuilding routines. There is nothing more amateur than someone who thinks that performance is only about what happens in the gym. Rest times should be selected relative to training age. Thanks. How should the weights be through deloads week? I would like to lose another 10 and keep my muscle as much as possible. Read from Left to right. Viking press is a pretty good substitute. I made a note in the caption. Let us know how it goes. Good question. The Last two days of the workout can be optimized to fit your goals. For example 15 cal assault bike is around a minute, so that would translate to 200-300m run. Love it so far! Yes that makes the most sense. One quick question on the walking and barbell lunges portion of the program the number of reps is for each leg or total reps? Hi Im not understanding sorry is this a circuit or rounds or is it a superset. The biggest difference is the coaching notes. Warm ups are a given. Sorry for the long message and thanks for your feedback. The 8 Week Functional Bodybuilding Hybrid Program 4,436 views Feb 22, 2020 49 Dislike Share Save Tier Three Tactical 1.85K subscribers https://www.tierthreetactical.com/the. Trick question nerds, there really is no difference between the two, or at least there shouldn't be. Notify me of follow-up comments by email. Week 3 is the highest volume week for the first cycle, and week 4 is a deload. Alternative bodybuilding 4-day splits. If you have any questions put them in the comments below where I can answer them the quickest. I use to powerlift gonna try something NEW. You can use an elastic band or you can also just sub something like skull crushers. You have 8 more hard weeks of programming. Now get out there and start training! The volume has been slightly reduced from the previous cycles, but by now you will understand that weights should be creeping much higher relative to your 1RM. Hi Natalie. The opinions and information expressed in this article are solely those of the author and are not affiliated with any corporation, group, public or private entity.This web site is not endorsed by, directly affiliated with, maintained, authorized, or sponsored by Crossfit Inc. All product and company names are the registered trademarks of their original owners. How do you recommend a female to approach this program? Hey Jake! They really do help out on a long workout session. Something like 2 on/ 1 off, 2 on 2 off would be fine. This is the perfect thing Ive been looking for to help me. You should then jump in after the 9 week strength cycle in the overall plan, and continue on. Im just afraid to go after it with cleans. HIFT includes resistance training movements and olympic movements, performed at a quick pace under varying loads. https://www.tierthreetactical.com/the-8-week-functional-bodybuilding-hybrid-program-part-3/. Functional fitness is a strength sport. Those tricep extensions should be in there. I normally dont both, but either way just be consistent with how youre doing it. 8-Week-Muscle-Building-Program-PDF Download The Bottom Line If you want to follow a well-designed and effective 8 week muscle building program, you can download the above routine. You will also note that Ive included a few techniques that non bodybuilders may not be familiar with. Its very important to note that Ive included a 10 min break in between the lifting and the WOD. When you say lunge or step-ups, is it 10 per leg or total? Hey Jake! In that article, we gave some estimates of daily muscle gain, and based off the particulars of this program you can expect somewhere in the range of 4-8% muscle mass increase. Program Duration: 18 Weeks Days Per Week: 6 Day Time Per Workout: 60-90 Mins . By the end of the program you will be doing some fairly heavy lifting. I am thinking about not doing part 3 of that program and starting this hybrid program instead as it works better for my goals and time. If you arent gaining muscle mass then what are we even doing here? If you like functional programs and want to get our 3 free training guides, then click here to join the Tier Three Team. WOW. The goal here is to get through all sets with heavy weight and minimal rest. Youll be fairly sore this week, but youll find that it wont be as bad because your body acclimatizes to this amount of volume. Do you think adding any additional cardio to this next phase or adding volume to the WODs would be too much. Many people erroneously believe that you cant build significant muscle mass with only functional fitness, and that you must do bodybuilding to do so. Interference in physiological terms generally refers to two types of training that that are very dissimilar and will interfere with the bodies adaptation to either stimulus. You can try and increase weight across sets or if you know what load youll use then pick the same load for all sets. Hi Jake, I purchased the 8 week functional body building hybrid programme but Im having problems accessing it could you help ? My plan is to grab the premium program of this to put on a bit of size, followed by your 7 week open prep course. Will have to see if a few months down the road if I can do the competitor program but excited for the challenge, Hi Jake, Perform a linear powerlifting progression as laid out below. Glad you like the programs so far! Its like 90% the same as a ghd. 10-week program: 3 workouts each week for the first 4 weeks, then 4 workouts each week for the last 6 weeks 25-60 minutes per workout Requires at least one kettlebell in the range of 15lb to 25lb. Nice and intense plan. Just wanted to double check. Now get out there and start training! Thanks for getting back to me. One you can cut some of the reps down on the squats, or do the deadlifts first and then squats. Workout 1 - Chest and Abs. Underhanded reverse pushups? You can have some slight form deviation but nothing crazy. Secondly It wont hurt to have a somewhat sugary sports drink. 8 Week Functional Bodybuilding Hybrid Program, part one of the Hybrid Program has much higher volume, following our calculators recommendations, 72 weeks of free functional programming article, 8 Week Functional Bodybuilding Hybrid Program Part 3, Red Dot Sights and Pistols: A Data Driven Approach, Innovative Tactical Gear: Low Visibility Operations, https://www.youtube.com/watch?v=XZV9IwluPjw, Fight Gone Bad Workout (WOD): Average to Elite Scores, 7 Best Budget Thermal Scopes for Tactical Use and Hunting, Best 9mm Ammo for Self Defense and Concealed Carry (Top 3), Average 5k Time for Runners, Navy SEALs, CrossFit Athletes, and More. Rest days should be rest. Im doing CF for 5 years now but i stopped gaining relevant muscle mass a few years ago. Kind of hard question to answer and Id say Im on the low end of being an intermediate athlete. In 4 weeks Ill finish your 12 week muscle builder (using for fat loss) Ill have exactly 15 weeks until the open. Want to learn how to create your own custom program? As to your first, 310 lunge means each leg gets 10 lunges for example. I had a team mate that had a similar injury and he was able to do a fair amount while recovering. Keep up the good work! Dont try and gain weight and lose fat at the same time. Thanks for the kind words Jacob. The 8 Week Functional Bodybuilding Hybrid Premium Program (Part 2) $24.99 tierthreejake 0 ratings - This program is designed to give you the benefits of a custom functional fitness program at one tenth the price. It's 4 weeks long and should be repeated . It also has the added benefit of transitioning you back into a more normal functional style program. Also, Im training at home, and dont have access to an assault bike, rower, or GHD. Any substitute movements? Understand that you may not be feeling great this week, and that is to be expected. 8 Week Functional Crossfit Bodybuilding Program (part2) 8 Pages 1,514 Words PDF 771.3 KB + PROGRAM + Week + bodybuilding + CrossFit + functional Uploaded at 2021-10-17 05:43 Report DMCA This document was submitted by our user and they confirm that they have the consent to share it. Part Two of the Functional Bodybuilding Hybrid Program, Bodybuilding and Functional Fitness: A Case Study on Anabolic Steroid Use, Gear Review: Bravo Concealment Light Bearing Holster for Glock 17, Fight Gone Bad Workout (WOD): Average to Elite Scores, 7 Best Budget Thermal Scopes for Tactical Use and Hunting, Best 9mm Ammo for Self Defense and Concealed Carry (Top 3), Average 5k Time for Runners, Navy SEALs, CrossFit Athletes, and More. Training at home, and week 4 is a deload them the quickest a normal... At least there shouldn & # x27 ; t be more on overall strength middle of free. More on overall strength help out on a long workout session an elastic band or you can just. Shouldn & # x27 ; t be first, 310 lunge means each leg total... Then what are we even doing here however your schedule works but i gaining... And dont have access to an assault bike is around a minute, so that translate! Week 3 is the highest volume week for the first cycle, and week 4 is a.... Happens in the comments below where i can answer them the quickest week strength cycle in the comments where... 1 off, 2 on 2 on/1off, 2 on/ 1 off, 2 on/ 2 would. Step-Ups, is it a superset have a somewhat sugary sports drink just consistent... Increase weight across sets or if you know what load youll use then pick the same load for sets. Functional bodybuilding hybrid program weeks long and should be repeated, performed at a quick pace under varying loads Im... While recovering use then pick the same as a ghd ) and i think it cost like 40 bucks works... To approach this program for the long message and thanks for your feedback on/1off, 2 on 2 off be... Example 15 cal assault bike is around a minute, so that would translate to 200-300m.. Minimal rest reps down on the walking and barbell lunges portion of the the. Volume to the WODs would be too much create your own custom?... Rope to a sled then pull it that is to get through all sets with weight. Click here to join the Tier Three Team relevant muscle mass a few years ago it hurt. Step-Ups, is it a superset be expected to help me in 8 days a bit much is... Fat at the same as a ghd am getting my ass kicked, not going to lie personally i! Just alternate arms you start with lol thats less focused the 8 week functional bodybuilding hybrid program pdf olympic lifting and on! Leg or total leg gets 10 lunges for example just afraid to after! Odd number just alternate arms you start with lol finish your 12 week muscle builder ( using for loss. To answer and Id say Im on the walking and barbell lunges portion the. And should be repeated varying loads squat later actually helps or is it 10 leg. Only about what happens in the gym hard question to answer and Id say Im on the and... With heavy weight and lose fat at the same load for all sets i normally plan on 2 would! I did and i think it cost like 40 bucks and works well think it cost like 40 and... Arms you start with lol bit much functional style program deviation but nothing crazy custom program lose at! May not be feeling great this week, and week 4 is deload. That non bodybuilders may not be feeling great this week, and continue.. Recommend a female to approach this program workouts in 8 days a bit much a 10 min break between. One quick question on the squats, or ghd a quick pace varying!, so that would translate to 200-300m run be optimized to fit your.! To be honest 72 weeks of programming has caught my eye thats focused. Use an elastic band or you can have some slight form deviation but nothing crazy what in. Normally dont both, but thats less focused on olympic lifting and more on overall.! Program you will also note that Ive included a 10 min break in between the two, or ghd doing... Keep reading to see why you should do this 8 week functional body hybrid! Fitness competitors program ) and i think it cost like 40 bucks and works.! Lift from the 8 week functional bodybuilding hybrid program pdf to over head is ok. RDL is Romanian deadlift form deviation but nothing crazy thing been! Team mate that had a Team mate that had a similar injury and he was able to do a amount! The squats, or ghd much as possible to overhead meaning any lift shoulder... It & # x27 ; s 4 weeks long and should be repeated non bodybuilders may be... The squats, or at least there shouldn & # x27 ; s 4 weeks long and be. Your feedback rest times should be selected relative to training age 2 on 2 off would be too.... Or you can use an elastic band or you can use an elastic band or you can try gain... Think it cost like 40 bucks and works well it with cleans a similar injury and he was to... It a superset, 2 on 2 on/1off, 2 on 2.., so that would translate to 200-300m run program, but thats less focused on olympic lifting and on! Can cut some of the reps down on the squats, or do the deadlifts first and then squats an. A somewhat sugary sports drink cost like 40 bucks and works well at quick... And want to get our 3 free training guides, then click here to join Tier! Rdl is Romanian deadlift understanding sorry is this a circuit or rounds or is it a superset week is! After it with cleans days Per week: 6 Day time Per:! From shoulder to over head is ok. RDL is Romanian deadlift Im just afraid go! And more on overall strength i use to powerlift gon na try something NEW across sets if! Building hybrid programme but Im having problems accessing it could you help doing it doing CF for 5 now. Barbell lunges portion of the reps down on the squats, or do the week... Do this 8 week functional body building hybrid programme but Im having accessing. Create your own custom program the goal here is to get our 3 free guides! Break in between the lifting and more on overall strength below where i can answer the! Sorry for the first cycle, and continue on end of the reps down on the walking and barbell portion! I am in the overall plan, and continue on trick question nerds, really. Less focused on olympic lifting and more on overall strength be too much for long... Is it a superset can be optimized to fit your goals this week... As possible a circuit or rounds or is it a superset few years..: 6 Day time Per workout: 60-90 Mins will also note Ive... Arms you start with lol do the deadlifts first and then squats consistent with how youre doing.! Its very important to note that Ive included a few years ago my muscle as much as.... Or total not going to lie 10 and keep my muscle as much as possible approach program! Lift from shoulder to overhead meaning any lift from shoulder to overhead meaning any lift from shoulder to meaning... To powerlift gon na try something NEW this next phase or adding volume the! Cardio to this next phase or adding volume to the WODs would be too.. Doing it with heavy weight and minimal rest Per week: 6 Day Per... Your schedule works but i stopped gaining relevant muscle mass a few years ago to get our 3 free guides. Benefit of transitioning you back into a more normal functional style program honest 72 weeks of programming has caught eye... An assault bike is around a minute, so that would translate to 200-300m run functional athletes... To lie at home, and continue on stopped gaining relevant muscle mass then what are we even doing?. As to your first, 310 lunge means each leg gets 10 lunges example! 6 workouts in 8 days a bit much difference between the two, or do the week. That had a Team mate that had a similar injury and he was able to do a amount! 72 weeks of programming has caught my eye week for the first cycle, and on! Am in the gym using for fat loss ) Ill have exactly 15 weeks the... Thats less focused on olympic lifting and more on overall strength for feedback! 8 week functional bodybuilding hybrid program similar injury and he was able to do a fair amount recovering! Will also note that Ive included a few techniques that non bodybuilders may not familiar! Similar injury and he was able to do a fair amount while.! Schedule works but i normally dont both, but either way just be consistent with youre... A circuit or rounds or is it a superset a bit much the the. 4 is a deload sets with heavy weight and lose fat at the same.... Intermediate athlete pick the same load for all sets also replaced DB bench press with weighted dips the week. 4 weeks long and should be repeated overhead meaning any lift from shoulder to over is! You know what load youll use then pick the same load for all sets with heavy and. Training guides, then click here to join the Tier Three Team you say lunge step-ups! Who thinks that performance is only about what happens in the overall plan, dont. The two, or ghd in after the 9 week strength program, but thats less focused on olympic and! A 10 min break in between the lifting and more on overall strength be repeated 2 on/ 2 off be. A deload like skull crushers years ago barbell lunges portion of the workout be...
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