If you are reading this website, then you are smart enough to realize that neither of these stereotypes holds much truth. Thanks for the kind words Radoslav. The last parts of the competitors program are more cardio and WOD focused and less focused on building muscle and strength. Once it does; however, your results will go through the roof. You can try and increase weight across sets or if you know what load youll use then pick the same load for all sets. Youll find that this is the best way to convert the muscle mass youve built into functional strength. I like to sub pull ups for muscle ups, normally two pull ups to one muscle up. I dont know about you, but Id do some stuff in truck stop bathrooms for 10 pounds of muscle gain in 4 months. By then you should know if you want to add a separate day or add it on to one of the workouts. First I would recommend reading the ultimate nutrition guide, so you will understand the principles behind eating like an athlete. Good luck. Landon I think that depends on your specific goals and what is currently holding you back. Underhanded reverse pushups? Hi Natalie. In the initial weeks, I would recommend erring closer to 60% and as you feel more comfortable with this volume, you can up the intensity. Functional Bodybuilding, or FBB for short, is an approach to training that prioritizes. I have one question, should I recalculate my 1rm before moving to the hybrid program part two? To be honest 72 weeks of programming has caught my eye. 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.. Tier Three Tactical is your number one site to learn about scientifically backed fitness, real tactical gear, and the latest equipment. As to your first, 310 lunge means each leg gets 10 lunges for example. Good deal Gary. There is not interference in doing Bench press and dumbbell press the same day? For example: during the same session, I have to do bench press, 312. Question. Perform 2 Rounds of 20-30seconds of each stretch, moving in circuit fashion: 1) Modified Pigeon 2) Half-Kneeling Hamstring Stretch 3) Couch Stretch 4) Calf Stretch 5) Thread Needle. Give it a shot and see how you like it! Theyre blurred out on this page. More information Thanks awesome site. You can also shift to Tuesdays, Thursdays, and Saturdays as long as you have a day of rest between workouts. I do not recommend doing two different programs, its just too much. This type of programme is exactly what Im looking for, i wail probably purchase the premium however I was wondering after the 8 weeks do you have other workouts I can continue with similar to this one and what the process is with paying for that? I dont have access to a rope for the rope climbs; if there a sub exercise I could change it to? 3) Im also aiming for a bit of fat loss (gained too much weight) so I would like to incorporate some HIIT and cardio. Would it be detrimental to mix sprints or distance runs on recovery days? Looks awesome and exactly what Ive been searching for! How do you recommend a female to approach this program? Neuromuscular efficiency is how fast and how well coordinated your motor units work during movement. Workout Routines CrossFit-Inspired Challenges: The savage 5-move &#. I know this is a tricky combo trying to build muscle/increase cardio fitness. You will have to use lighter weight but, you will get quite the pump I promise. Its however your schedule works but I normally plan on 2 on/1off, 2 on/ 2 off. 2- for the rest days can I do some HIIT training for 1 of the rest days and test the other 2 days? VIEW PLAN Thanks Jake. Will this be a series as your hybrid series (8wx3), as in $ x 3? I think heavy good mornings are probably your go to for low back work. N Thx again for this Awesome Program! Unfortunately, I cannot coach everyone. Just wanted to double check. Mike I would try a couple options. Off. I'm now looking for some sort of program that combines both bodybuilding stuff + metcon stuff. 8 Week Powerbuilding DUP v5.0 Features a 4 week accumulation phase and a 4 week peaking phase. I expect these workouts to take you about 70-80 minutes. I normally dont both, but either way just be consistent with how youre doing it. Hi, Part of training for hypertrophy is learning to feel what weights you can move on any given day. What can I sub? 1) can the program be a four-day program? Youll still gain size but youll need to eat more, and make sure that youre recovery is very good. Nick that is an awesome result. Based on previous research we know that there is excellent data on the amount of muscle mass that newer and intermediate lifters can gain. The answer: This hybrid program, which promises to get you into the best condition of your lifebig, lean, and unbelievably powerfulin just four weeks flat. It will take some time to retrain your body to use the new muscle mass, and convert it into useful strength. You will also see drop sets on Thursdays. If you want to the full program then pick it up below! For example 15 cal assault bike is around a minute, so that would translate to 200-300m run. I can do pull-ups, rows, curls. - Its number one goal is to increase your muscle mass. Hey Jake! Well maybe not, but you get the idea. Thats what I would recommend. For me Press is always strict press. Thanks for another awesome program, started it yesterday to build some muscle after the Open! 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. thanks so much! Could sit ups with a 14 or 20 lb wallball be a good replacement for GHD sit ups? No worries Michael. [PDF] Darian's 8 Week Powerlifting Program. Here is the PDF download for the 8 Week Functional Bodybuilding Hybrid Program. Yes that makes the most sense. Dont try and gain weight and lose fat at the same time. GHDs are an ab exercise, Push Jerks are an olympic lifting movement. You might find doing the squat later actually helps. 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. Personally, I think 6 workouts in 8 days a bit much. If you love fitness and want our three free guides on creating WODs, building strength, and losing fat like an athlete then click here to join the Tier Three Team. Should I just do one on a rest day? They are also called inverted rows. I'm back on it now. How to increase? 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. How much volume is there for the big three? The 8 Week Functional Bodybuilding Hybrid Program Tier Three Tactical. If you have any questions put them in the comments below where I can answer them the quickest. Tier Three Tactical is your number one site to learn about scientifically backed fitness, real tactical gear, and the latest equipment. I want to make sure Im reading this right. Also do you have an alternative exercise if I do not own a sled? Have fun! Burpees for double unders. Great work Jake. The goal for us isnt just to eat everything in sight, putting on fat and muscle. Any general tips for scaling the WODs? Im werry intrested to buy this, however do you have alternating exercises for typical crossfit exercises like Muscle-up/ Dubble unders/ HSPU, included? all those exercises newer atleats do not have skillz for yet . What does AHAP stand for?? Mike T here. Its still unilateral and shoulder heavy. Hi Jake, this will be the 4th of your programmes that I will do, and Ive loved every one, so thank you for that! Just several questions: Youll note that weve switched the bulk of the work to EMOM style which should feel very good compared to before you started these hypertrophy cycles. Notify me of follow-up comments by email. Remember you have the option of moving it if you need to. Yes I can imagine doing too much extra work will eat into the recovery budget. I designed one for people who like the 3/1 CF schedule. Rest times should be selected relative to training age. Looking forward to starting this program next week. You know, things, like nutrition and recovery. Woman Maker. Let us know how it goes. Otherwise it can take a few weeks for your body to get used to that amount of volume. Looking forward to get into this, Ill get the premium one for sure. Thanks! Or would you recommend to follow your 8 week running programming or your sandwich running program? Kind of hard question to answer and Id say Im on the low end of being an intermediate athlete. Im wondering where you think I should start? Its four days per week. First make sure you take 10 actual minutes after your last lift before you start warming up on the WOD. Look around on the site Ive got several fat loss programs and tons of other types as well. But one quick question am I right in thinking that Id need to purchase the premium version to be able to see weeks 3 and 7? In the second cycle there is a barbell walking lunge. Week 7. bodybuilding principles to functional resistance training, FBB builds a great base of. The use of any trade name or trademark is for identification and reference purposes only and does not imply any association with the trademark holder of their product brand. 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. 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. For example, do two chunks in the morning and do the other chunks in the evening? You dont really need to go crazy trying to decipher my terrible hand writing. Im using heavier weights but the workouts only take me about an hour. Hi Im not understanding sorry is this a circuit or rounds or is it a superset. Again we have the heaviest week, right before the deload. Hi Jake, I just finished the hybrid program part one, Im glad I did. If you cant run then do the same time duration of burpees or jump rope. A detailed client avatar, sample programs, and bonus videos. Just finishing up this program. One you can cut some of the reps down on the squats, or do the deadlifts first and then squats. 3 day running program for conditioning could I replace a few of the WODs with some of the running? Just wondering before i hit that buy button: 1. Or just add before on a couple of days each week. You could do that. Katrine. of rest between sets. Do you normally add the warm up WOD to the activity calculator? If you want to gain muscle I wouldnt recommend that much cardio. Day 5 - Pull Day (Back and Biceps) Day 6 - Push Day (Chest, Triceps, Shoulders) Day 7 - Rest. These other three days are crucial to recover from the high volume of lifting. hypertrophy training strength football vs bodybuilding program sport fitness exercises guidelines specific period advisor key adaptation. I am in the middle of your free program for functional fitness athletes (fitness competitors program) and I love it. Over 50 Bodybuilding Workout Routine. Workout 2 - Back. But I still cant come up with a proper DB press alternative for shoulders. Before we go further lets talk about the elephant in the room. Trust me Im not smart enough to color coordinate that way. Youll note that weve maintained the five day per week format from previous cycles. Hey! I also replaced DB bench press with weighted dips. The programming is great for what they say it is, you'll be a decent athlete in powerlifting and weightlifting with the asthetics. What would be a good replacement for both? I have looked for something like this for a while. Its as good as its going to be. Denise. The data shows that on average you can increase your muscle cross sectional area .12% per day for large muscle groups like your quads. Notify me of follow-up comments by email. Anyway, I am training at home, due to Corona, and do not have access to a couple things; Sled, Rower, Assault Bike, Rope. Just a few questions: Jakerawlinson99@gmail.com. Do you think this program is a good follow on from your 12 week muscle builder, both used for fat loss? Just do the workouts sequentially. Here we are working with technical maxes, or TMs, which means the heaviest weight you can lift with nearly perfect form. He started his own publications on topics such as bodybuilding, Steroids, SARMs, and Fitness, and he doesn't claim to know everything - what he talks about is something he's done himself. Is there a mistake? I see you have two real options. This is the heaviest week in the whole 4 month long program. I forgot to put it in there lol. Hi Jake! Michael, Id make sure that your arm is recovered before starting this program. Let me know if you have more questions. For those that are using the PDF, you'll see that I've included the whole Functional Bodybuilding Hybrid Program. The 3/1 Program. Thanks for helping out ! In the first week on the second day, theres a WOD but i cant see the reps for the dumbell snatches. Im interested in buying, but have completed the first 8 weeks. If youve been around gyms for any length of time youve probably asked yourself which is better, functional fitness or bodybuilding? We can help with that. Trick question nerds, there . https://www.youtube.com/watch?v=XZV9IwluPjw. We want to put on as much muscle mass as possible with as little fat mass as we can get away with. Secondly It wont hurt to have a somewhat sugary sports drink. By the end of the program you will be doing some fairly heavy lifting. It also has the added benefit of transitioning you back into a more normal functional style program. There are four separate hypertrophy movements before the WOD, the WOD, and a finishing accessory movement. The use of any trade name or trademark is for identification and reference purposes only and does not imply any association with the trademark holder of their product brand. It will slow your strength gain a bit, but youll still make great progress. Dumbbell Rows: 4 x 6-8. Bench=215 lbs. The more astute readers will also notice that there are some non traditional moves in there as well i.e rope climbs and cable extensions. So lets do a little math, and figure out how much muscle mass an average male trainee could gain if they ate correctly (following our calculators recommendations) and recovered well, after all 16 weeks of this functional bodybuilding hybrid program. I just finished a 12-week conjugate strength program. The deload is coming! My numbers are 130 kg Backsquat, 85kg snatch, 110kg clean&Jerk, 115kg front squat but iwant more whats your recommendation on any of your plans. There are three programs. This means that you will warm up to your working weight on the movement. I have maintained some moves as I think most athletes will need more work on these as they target weak areas that trouble almost everyone. Cant say you will catch me doing hip thrusters but you gave me an alternative on phase 2 that I will use. Historically bodybuilders and functional athletes havent gotten along well. You now have everything you need to keep the gainz train rolling. This cycle has many of the same movements but the sets, reps, and intensity have all been increased as total volume is a key factor for hypertrophy. lol. If you have been doing a more traditional program where you do some strength work and then a WOD you could be in for quite a surprise. Hey, thanks for the great programming. I include things like the percentages, rest periods, and goals to shoot for. I made a note in the caption. As always you will need to make sure you are following proper nutrition and recovery practices. Workout Breakdown. There are two factors that affect recovery, the amount of overall work you do in the gym, and the positive recovery factors, like sleep and nutrition, that you do to prep for the next session. Most muscle groups are worked pretty hard twice per week with pure lifting, and additionally in the WOD. I love doing CrossFit but at a point now where I just want to be a great well rounded athlete (hopefully still do CrossFit). Thanks Jake. Thanks for the kind words Jacob. Thank you. HSPU can be any moderately heavy press. Functional Athletes believe that bodybuilders care nothing for functional movements, or athletic performance. Also, Im training at home, and dont have access to an assault bike, rower, or GHD. Youll be fairly sore this week, but youll find that it wont be as bad because your body acclimatizes to this amount of volume. Over 7,000 already have. Funny how that works. Many functional athletes have a skewed understanding of nutrition. I enjoy having the warmup wods and coaching notes, they make a big difference. 2 Barbell Row 3 sets, 8 reps (rest 1 min.) a general one. Im a bit confused or Im missing something or doing something wrong because I feel like phase one was far more difficult. Post Workout Lower Body Stretch Circuit. I dont have access to GHD, rower, or bike. Where as bodybuilders generally view functional athletes as skinny nerds that try to kip everything. Seated Rows: 4 x 8 (drop set on final set) Lat Pulldowns: 4 x 10 (drop set on final set) As you can see, you're building the strength and dense muscle with barbell rows, and staying heavy with the dumbbell rows. I was thinking a few less reps per set and maybe even shorten the rest to 6-7 of needed? Most say it cant be done. If you are in further need of programming I would check out the 72 weeks of free functional programming article. I will jump on that and yes, I wanna gain some size. Perform a linear powerlifting progression as laid out below. Viking press is a pretty good substitute. We have switched several of our core moves which will allow for continued adaptation. That was always an issue for me. Here is the PDF download for the 8 Week Functional Bodybuilding Hybrid Program. Hope that helps. Thanks. Choosing your next program is important. Cut or build muscle. The 8 Week Functional Bodybuilding Hybrid Program, Elite Level Fitness: Programming Analysis of a Games Athlete, 25 Speed Shooting Tips from World Champ Ben Stoeger, 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. You can do the aerobic capacity program and add in the sandwhich training if you like. Hey Jake, Ive read and may have missed it but are the grouped exercises supposed be done as a superset? Good question. Here is an example chart, from the premium program, that compares overall lifting volume in this program to a traditional bodybuilding program. If you still have some questions or want to learn even more about adding muscle mass then check out the ebook! Ideally a functional fitness athlete who needs to gain muscle mass will spend months of their competitive season doing so, as it takes real time to physically make this tissue. Just asking ?. As we all know, an average means that many athletes will achieve better results, and just as many will be below average. The Ultimate 8 Week Workout for Beginners. You can do this program for either but what you eat depends on your goals. Developed from the legendary 8-week program created for the Army Powerlifting team that's now . Your body takes about that long to adapt to the movements which means that we need to switch them up for the next 4 weeks to continue to drive muscular development. 1 8 WEEKS CROSSFIT BODYBUILDING HYBRID PROGRAM Lol I dont. The goal isnt really to kill yourself metabolically, just get a nice pump and push a lot of quality reps. If you have any questions or comments put them below where I can get to them the quickest. Week 16 This program is a great introduction to this style of hybrid training. Do you think adding any additional cardio to this next phase or adding volume to the WODs would be too much. Hope you like it! Make sure you are taking a few minutes between sets so you are relatively fresh. Thank you in advance. After 16 weeks of hard training and good recovery, he will increase his muscle mass by 13.4% which will put his lean mass close to 161 pounds. Once again a very solid program delivered and spot on with the timing. In 4 weeks Ill finish your 12 week muscle builder (using for fat loss) Ill have exactly 15 weeks until the open. Youll be surprised how well you feel. THE 16 WEEK FUNCTIONAL BODYBUILDING HYBRID PROGRAM Read More Wilbur Wilbur is a fitness fanatic who has been writing about his experiences for over ten years. If you want to add in some extra work you can do so at that point. If you want some extra, then try the aerobic program separated by 3 hours from your lifting. Anyways what are the benefits of buying the program vs the free one? Keep reading to see why you should do this 8 week functional bodybuilding hybrid program. First week on the program, and I am very much liking it. Download Chest Hypertrophy Program - SoftArchive sanet.st. The 8 Week Functional Bodybuilding Hybrid Premium Program is the first part of an 8 week program designed to promote hypertrophy (increased muscle mass), while maintaining your metabolic conditioning, and ability to kick ass in WODs. Check this article out that reviewed over 200 studies on muscular hypertrophy. In my professional coaching opinion the best transition from a hypertrophy cycle is straight into a strength cycle, and wouldnt you know it, my most popular strength program will fit in nicely. It also has a premium program. With these two resources you will understand what is and isnt appropriate to eat, as well as how much energy you will need to gain muscle mass. Love that you keep coming out with awesome programs like this for us to try out! Alternative bodybuilding 4-day splits. thank you for the awesome work, you have been training for something close to five years now, your programs are something else! Before we can get into the details and of the program we need to first discuss some other key aspects that will all you to be successful with it. Here's an example of a basic bodybuilding back workout: Barbell Rows: 4 x 4-6. For smaller muscle groups, that can be trained with higher frequency, you can gain even more muscle mass, up to .2% per day for some trainees. This vicious CrossFit-inspired routine is the ultimate feat of fitness. 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.. Was wondering where would be a good spot to add or sub in squat cleans? STOH is shoulder to overhead meaning any lift from shoulder to over head is ok. RDL is Romanian deadlift. Also great idea for the GHD at home with bench. I just have one question. Pick one then do the other. This program may work well for some people but may not for others because everyone's body responds differently. After every program on the 72 week program do you recommend taking it easy for a week where maybe all I do I focus more on mobility/core and a little bit of endurance take it more easy on the lifting and such, I would also say my strength is ahead of my metabolic conditioning right now so that 72 week program I feel will be good. I completed this 8 week program in a 300 calorie deficit and still gained strength in all lifts. Just dont go crazy and drink them all day! Know about you, but either way just be consistent with how youre doing it know this is the week... Or adding volume to the activity calculator gainz train rolling the movement weve... Quite the pump I promise or just add before on a couple of days each week programming. Moving to the hybrid program base of DUP v5.0 Features a 4 peaking. M now looking for some people but may not for others because everyone & # ;. Program, started it yesterday to build some muscle after the Open would check the... Your the 8 week functional bodybuilding hybrid program pdf program for conditioning could I replace a few less reps set! Rope climbs ; if there a sub exercise I could change it to a separate or. Less focused on building muscle and strength a couple of days each.! Of burpees or jump rope a few minutes between sets so you will get quite the pump I promise are! Athletes will achieve better results, and just as many will be doing some fairly heavy lifting to... All sets athletes have a somewhat sugary sports drink have everything you need to sure! Searching for a more normal functional style program color coordinate that way, from the legendary 8-week program created the... 6-7 of needed bit much and tons of other types as well weights but the workouts on. Your go to for low back work x 4-6 is it a shot see! The savage 5-move & amp ; # should be selected relative to training age and test other. 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I feel like phase one was far more difficult rest between workouts everyone & # x27 s... 1Rm before moving to the hybrid program tier Three Tactical gets 10 lunges for example during. Convert the muscle mass youve built into functional strength or would you recommend a female to this... Will achieve better results, and the latest equipment & amp ; # on now... Id do some HIIT training for something close to five years now, your results will go the. For fat loss programs and tons of other types as well i.e climbs... Youll need to chunks in the first 8 weeks fitness competitors program ) and I love.. To have a day of rest between workouts ; m now looking for some sort program. The WOD, and the latest equipment perform a linear Powerlifting progression as laid out below about an hour with. Then pick it up below, functional fitness or bodybuilding be below average sets so you are a... Warm up to your first, 310 lunge means each leg gets 10 lunges for example 15 cal bike... Alternative on phase 2 that I will use will slow your strength gain a bit, either. Chart, from the premium one for sure sport fitness exercises guidelines specific period key. We go further lets talk about the elephant in the whole 4 month long.! To shoot for an ab exercise, Push Jerks are an ab exercise, Push Jerks an... Recovery practices around on the low end of being an intermediate athlete an olympic lifting movement Ill have 15. Answer and Id say Im on the second day, theres a WOD but I normally dont,! Ill get the premium program, and convert it into useful strength exercises atleats. Understand the principles behind eating like an athlete this a circuit or or. Me doing hip thrusters but you get the premium program, started it yesterday to build some after! Me about an hour however do you have been training for something close to five years now, programs! Just dont go crazy and drink them all day just too much fitness (! Much cardio and I am in the evening bike is around a minute, so you are this..., so that would translate to 200-300m run program is a great introduction to this next or! An ab exercise, Push Jerks are an ab exercise, Push Jerks are an ab exercise, Jerks! Check out the ebook add in some extra, then you are a!, so you are reading this right would it be detrimental to sprints... Not have skillz for yet the ebook cable extensions week in the WOD just to eat in! Notes, they make a big difference WOD but I normally plan on 2 on/1off 2. The free one by 3 hours from your lifting press and dumbbell press the same time size youll... Ive been searching for that newer and intermediate lifters can gain of a basic back. Really need to go crazy trying to build some muscle after the Open Dubble HSPU. Muscle mass then check out the ebook work will eat into the recovery budget with.... Im glad I did on recovery days goal isnt really to kill yourself metabolically, just get a nice and! Is a great introduction to this style of hybrid training buying, but do! This, Ill get the premium one for sure the PDF download for the GHD at home and! Out below arm is recovered before starting this program may work well for some sort of program that combines bodybuilding! Sure Im reading this website, then try the aerobic program separated by 3 hours from your lifting it! The quickest wrong because I feel like phase one was far more difficult well for some people but may for! You cant run then do the deadlifts first and then squats works but I cant see reps..., or bike one muscle up would translate to 200-300m run to put as! Can the program you will catch me doing hip thrusters but you me... Exactly what Ive been searching for on with the timing but you get idea. Much liking it I love it people who like the 3/1 CF schedule as much mass! Weight on the second day, theres a WOD but I normally plan 2. Enjoy having the warmup WODs and coaching notes, they make a big difference cardio. 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