Just to clarify: day 1, week 1 I do 1 set of bench then do 1 set of bent over rows and then back to bench? Again we have the heaviest week, right before the deload. Workout 2 - Back. Make sure you only take as much rest as you need. This program will help you build a lot of muscle and that is great because increasing muscle mass is the precursor to increasing strength which is a key factor for overall performance. Enjoy ! 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. The data shows that on average you can increase your muscle cross sectional area .12% per day for large muscle groups like your quads. I have not specified weights for the hypertrophy work. 3. Hi Jake! Perform the following program on Mondays, Wednesdays, and Fridays. 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. Appreciate the tips! Each movement should be between 60-80% of your 1RM. Dont try and gain weight and lose fat at the same time. Rest days should be rest. Enjoy! This is the heaviest week in the whole 4 month long program. Personally, I think 6 workouts in 8 days a bit much. What are the rest times between sets/exercises. What programming should I start right after finish this one? Over 7,000 already have. HSPU can be any moderately heavy press. In week 6 on the first day concerning the EMOM; How many repetitions for the Power Snatch are planned? Let us know how it goes! These other three days are crucial to recover from the high volume of lifting. We will be hitting some 5RMs and moving back into more traditional functional style training. Week 8 Cycle 1 Deload: Functional Bodybuilding Hybrid Program Monday Tuesday Thursday Friday Rest 10min Rest 10min Rest 10min Rest 10minDB Bench Press: 3x8 Weighted Pull Up: 3x6 Bench Press: 4x8 Dumbbell Row: 4x8 Barbell Walking Lunge: 4x8 Deadlift: 3x3 Back Squat: 4x8 Strict Press: 5x8 Weighted Ring Row: 4x4 Incline Bench: 4x8 Legless Rope Climb 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. This section starts on week 1, cycle 3. Sure theyve done many diets like paleo, zone, keto etc, but they dont really understand what goes into those diets, and they dont yet have a firm grasp of the basics. Katrine. I call it interference wrongly, Hi. This is two movements done back to back with no rest. 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 . That is up to you. Nope its 15 total. Looking forward to running some more and seeing how it goes! How do you recommend a female to approach this program? Please click on this text to read disclaimer before attempting any training methods described here. Week 16 The goal for us isnt just to eat everything in sight, putting on fat and muscle. Would it be detrimental to mix sprints or distance runs on recovery days? This is a 3/1/2/1 schedule. Day 3: Upper Body Pull 1 Weighted pull-up 3 sets, 8 reps (rest 90 sec.) Is single handed t-bar row a good substitute for DB row? Make sure you are taking a few minutes between sets so you are relatively fresh. It's 4 weeks long and should be repeated . 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. We also know that volume is one of the three key drivers of muscle growth. I would do it as prescribed, but I would make it like an alternating emom. Adding in more work will be counterproductive Check out this ebook! For those that are using the PDF, youll see that Ive included the whole Functional Bodybuilding Hybrid Program. They have some good tutorials. Well maybe not, but you get the idea. This is the last installment of our four month series of programming for functional athletes who want to gain a ton of lean muscle mass, and keep their conditioning. The biggest difference is the coaching notes. Here's an example of a basic bodybuilding back workout: Barbell Rows: 4 x 4-6. There is no difference for females. Could you elaborate on the upper body sled pulls? Anyway, I am training at home, due to Corona, and do not have access to a couple things; Sled, Rower, Assault Bike, Rope. No worries Michael. Do you think it would be ok to sneak in a couple of light runs/recovery WOD and maybe some gymnastics work on two of the off days? Add weight in small increments and keep your reps to five or fewer until you reach a load that allows you only three to five reps. The goal isnt really to kill yourself metabolically, just get a nice pump and push a lot of quality reps. By then you should know if you want to add a separate day or add it on to one of the workouts. Im a firefighter and I feel like I was neglecting functional fitness in favour of just doing 55 or 5/3/1. 1 8 WEEKS CROSSFIT BODYBUILDING HYBRID PROGRAM 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. 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. Then, in the next week I would add more weight, of course, and keeping the method. Fortunately, it was the upper part. I enjoy having the warmup wods and coaching notes, they make a big difference. Sely thanks for the kind words. I designed one for people who like the 3/1 CF schedule. I recommend 3-5 minutes cardio then warming up the muscle groups you will use with calisthenics. The deload is coming! Just do the workouts sequentially. Its as good as its going to be. Get your Mind Right Finally, Sentmanat emphasizes that all trainees must work just as hard on their mental clarity and focus as they do on their physical training. Thanks, Hi Jake, Where do i go from here? Think of all the free time youll have for activities! I can hear some of you folks out there, especially those afflicted with ADHD, screaming to see the program already. It gets even harder. Mike I would try a couple options. We have switched several of our core moves which will allow for continued adaptation. The key here for hypertrophy is that we achieve enough volume and intensity on each muscle group to promote growth. How much volume is there for the big three? Alternative bodybuilding 4-day splits. Yep I think this is a great follow on to the 12 week program. Im using heavier weights but the workouts only take me about an hour. If youve been around gyms for any length of time youve probably asked yourself which is better, functional fitness or bodybuilding? Yep. Nothing fancy here lol. I forgot to put it in there lol. Should I keep using this weight for the rest of the sets during the same session or add more weight gradually? This program is ideal for intermediate athletes (6 months plus experience) that have plateaued. There is a part three as well. Ive done 2 workouts so far and they have been awesome (kicked my butt but in a good way). Close-grip bench press 3 sets, 10 reps (no rest) Hanging leg raise 3 sets, 15 reps (rest 1 min.) We are using rep maxes RM here, which means that this is truly max effort, with acceptable form. Choosing your next program is important. This pattern will continue for the whole 8 weeks, with modifications to the sets, reps, and exercises as we progress. My goal is to create premium programs out of my most popular free programs so athletes can get the details they want, and more concrete coaching advice. Any input would help thanks. Tier Three Tactical is your number one site to learn about scientifically backed fitness, real tactical gear, and the latest equipment. If you have any questions put them in the comments section where I can answer them quickly. How to increase? The 8 Week Functional Bodybuilding Hybrid Program - Tier Three Tactical More like this Crossfit Program Workout Programs Fitness Career Physical Fitness Functional Workouts We Energies Energy System Free Workouts Online Coaching This is a continuation of our year long series of free fitness programming for the competitive athlete. Just wanted to double check. If you cant run then do the same time duration of burpees or jump rope. Probably I should do the strength and go back to bodybuilding. Here is a snapshot of the total amount of work for the first day of part 1, based off of my personal testing. However, i have a partially torn bicep, and am very reluctant to cleanAny suggestions for a sub? Hope you like it! Each sessions is probably going to take you 80-90 minutes and there is some good research showing that electrolytes and sugar can increase sports performance on these types of long sessions. The movement patterns and volume are sure to deliver hypertrophy. Two get better at either the body needs to very different adaptations which interfere with each other. 2. If you arent gaining muscle mass then what are we even doing here? Similar to 55 but then the rep scheme changes? Minimal Time. Nope. To develop this, he prescribes workouts like half-mile run repeats with burpee box jumps and snatches between efforts. The other part is maxing my 2 mile run in April. The goal is to make it challenging. Workout 3 - Legs and Abs. Youll be fairly sore this week, but youll find that it wont be as bad because your body acclimatizes to this amount of volume. Just wondering before i hit that buy button: 1. Overall I think this 3 day program is better for the Olympic lifts than hybrid performance (their weightlifting program is likely better) due to the higher volume of the lifts. Thanks for the kind words Jacob. That was awesome, felt great! Are you doing the exercices in superset? Full details available within the spreadsheet! 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? 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. If you crushed this program then start Part Two of the Functional Bodybuilding Hybrid Program. When training clients, I've also found that 5/3/1 works particularly well for the purposes of this program. Exercise. I expect these workouts to take you about 70-80 minutes. As long as you get the work in thats what matters, not doing it exactly as written. 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. Functional Athletes believe that bodybuilders care nothing for functional movements, or athletic performance. Do you think its ok to do these during the rest days? I enjoy part 2, but from cycle 4, the backsquats and deadlifts on 1 day is to much workload at once. If you are in further need of programming I would check out the 72 weeks of free functional programming article. 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. Program Duration: 18 Weeks Days Per Week: 6 Day Time Per Workout: 60-90 Mins . If you want to gain muscle I wouldnt recommend that much cardio. 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