Given that I have completed the first two sections of the fitness competitors program (and seen some good gains) would you recommend doing this hybrid program or would you recommend a different one of yours? Im wondering where you think I should start? If you are in further need of programming I would check out the 72 weeks of free functional programming article. Here is a snapshot of the total amount of work for the first day of part 1, based off of my personal testing. It has been fun. If you want a high intensity functional bodybuilding hybrid program, and aren't scared of hard work, then this is the program for you. 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 . The idea behind functional training is that each exercise should be more natural and carry over into daily life. Exercise. I was wondering if you recommend switching the DL with the Stiff Legged DL, change the sets & reps altogether or maybe even something as simple as decreasing the weight. Hay Jake, great looking program gonna give it a shot. Nice and intense plan. As per usual, our third week is the most challenging and highest volume. I have just one question about the fourth day of each week, which is a lower body day, but in each week there is the Cable Triceps Extension. Looks awesome and exactly what Ive been searching for! I think heavy good mornings are probably your go to for low back work. Will try also my wife pointed out the colors blue goes with blue gray with gray?????. Can you please help? Jul 26, 2019 - This is the last installment of our four month series of programming for crossfitters who want to gain a ton of lean muscle mass, and keep their conditioning. Adding in more work will be counterproductive Thanks for the kind words Radoslav. 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. Assuming you are training your triceps and biceps, and they respond at the same .20% increase in CSA each day, it would take you a minimum of 34 training days. 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. No worries Daniel. What are your thoughts on that? If you are making progress with your gyms stuff then continue on, otherwise try mine. By applying. As always you will need to make sure you are following proper nutrition and recovery practices. Love that you keep coming out with awesome programs like this for us to try out! This is by design. 3 9 WEEKS CROSSFIT STRENGTH PROGRAM. Answered in the other comment. This is a a lot of volume Patrick, I would say that you should try the program for a week or two first with no modifications. I use to powerlift gonna try something NEW. Now, get out there and train! 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. Hope that helps. And it's easy to see why if you understand the concepts of periodization and functional overreaching. I include things like the percentages, rest periods, and goals to shoot for. Look around on the site Ive got several fat loss programs and tons of other types as well. Week #1: 70% (5 sets x 7 reps) Squat=335 lbs. If I want to do also some cardio 2-3 times (like building my engine)in the week like a 2nd session, could this affect my strength cycle! Week 8 is the final deload of the program, and by now I would bet that you are having trouble fitting through doors. Hi Jake, I love your progam. This leaves us with the other huge driver of strength, more muscle mass. Are you doing the exercices in superset? Just finishing up this program. Lost 8 lbs. And what is the optimal rest time between sets in your opinion. You know what you need to eat, and you know how to recover. The other part is maxing my 2 mile run in April. 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. Appreciate the tips! This is the most crucial aspect of a training plan to manage. Hope you like it! This week is quite a jump as weve added an extra set, effectively increasing volume by 20-25% depending on the day. Well maybe not, but you get the idea. Here is the PDF download for the 8 Week Functional Bodybuilding Hybrid Program. There is not interference in doing Bench press and dumbbell press the same day? This program avoids that little issue by playing with the overall intensity, relative to one rep max, as it progresses through the 8 weeks. If I wanted to add the running program for some conditioning, could I substitute a few of the WODs with some of the running workouts instead? Im not guaranteeing that you can achieve these results, as these numbers are averages, based off of numerous research studies. This cycle will help you transition from this very high volume programming towards the next block which will be more strength oriented. What program would you recommend next? functional strength, and 1-repetition maximum (1RM) after resistance training (RT) in the upper extremity of older adults. Swap with deads or squats every cycle? Let us know how it turns out. 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. 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. Love it so far! - It is 8 weeks in length, 4 days per week. Ive been looking for a way to combine body building and crossfit together and this is perfect! If youre on the fence try the first weeks free, then pick up the premium version if you like it. Once it does; however, your results will go through the roof. There is not interference doing Bench press and Dumbbell press the same day? HSPU can be any moderately heavy press. I hope to prove them wrong by using your program . So Im reading this LEFT TO RIGHT NOT STRAIGHT DOWN? 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. No supersets unless I specifically spell that out. Ive problems with the weight. You now have everything you need to keep the gainz train rolling. If you want to start from the beginning you can find part one here, and you can find part two here. And, you have set the same number of repetitions for each set for each muscle group per day. Thanks. 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. Am I sitting (seated stationary) and pulling the sled towards me or am I pulling the sled while walking backwards? Workout Routines CrossFit-Inspired Challenges: The savage 5-move &#. Cleaning up the diet and getting some swole on! The key here for hypertrophy is that we achieve enough volume and intensity on each muscle group to promote growth. Sure they need some energy systems works, but so do we all. Theyre blurred out on this page. I had a team mate that had a similar injury and he was able to do a fair amount while recovering. This begins the last block of this cycle. 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 below where I can answer them the quickest. 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. If you follow any of our other programs, you know that week 3 is always a hard week. Keep up the good work. If you want to gain muscle I wouldnt recommend that much cardio. If you can tie a rope to a sled then pull it that is the best. If i do add cardio or extra work should i take calories back to maintenance? Yes that makes the most sense. I will be trying the first 2weeks, and then seeing if it works for me ,and purchase if so. 2. Here is the PDF download for the 8 Week Functional Bodybuilding Hybrid Program. There isnt any interference between different muscle groups. The goal is to make it challenging. Love the WOD selection as well. Week two increases the volume, but maintains the same amount of sets as last week. Thanks for this programming, thats exactly what i was looking for. I also replaced DB bench press with weighted dips. This download includes: 16 essential principles of functional bodybuilding. Make sure you only take as much rest as you need. If youve stuck with me so far youve no doubt built a lot of muscle mass, but we are athletes after all, and we will need to make sure that this muscle mass is actually useful to us. Hope that helps. In essence they are hybrid powerlifting-bodybuilding routines. 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. Nope its 15 total. The explanation is easy to understand and very interesting too. Bodybuilding and hypertrophy (muscle size), is incredibly important for athletes looking for peak performance. Instead, Ive decided to offer premium programming with all the details I normally provide for my athletes, at a tenth the price of a custom program. I am in the middle of your free program for functional fitness athletes (fitness competitors program) and I love it. For Wednesdays in the first half of the program, is the DB press a strict press, push press, or bench press? Those tricep extensions should be in there. A few day break shouldnt harm anything. The 7 week program is going to be your best prep for the open, especially coming off of the hypertrophy program. This is our deload. In 4 weeks Ill finish your 12 week muscle builder (using for fat loss) Ill have exactly 15 weeks until the open. If you want to lose weight while doing this program then cardio is fine. (Chest/legs/back? 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. It looks like you have definetly hit the mark with this. Looking forward to starting this program next week. In the first week on the second day, theres a WOD but i cant see the reps for the dumbell snatches. Something like 2 on/ 1 off, 2 on 2 off would be fine. Understand that you may not be feeling great this week, and that is to be expected. Should work well for fire fighters I would think! Wouldnt you know it, this is almost the exact amount of training sessions in this program. I will jump on that and yes, I wanna gain some size. 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. Thanks. Keep up the great work! It depends on your goal. As many folks are, I am working out from home. Pablo these are good questions. 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. Thank you in advance. 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%. Thanks for another awesome program, started it yesterday to build some muscle after the Open! Do you normally add the warm up WOD to the activity calculator? Also do you have an alternative exercise if I do not own a sled? 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. Let us know how it goes! Each day is a column. 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. Fortunately, it was the upper part. 1) can the program be a four-day program? Youll note that weve maintained the five day per week format from previous cycles. We are definitely starting to train more like a power lifter and less like a bodybuilder, and that is by design. Thanks, Hi Jake, Notify me of follow-up comments by email. That was awesome, felt great! This is the deload, and your chance to rest and recover with much less work than last week. I would like to lose another 10 and keep my muscle as much as possible. You will also note that Ive included a few techniques that non bodybuilders may not be familiar with. The Ultimate 8 Week Workout for Beginners. For week 1 start with 60% and then? You will have to use lighter weight but, you will get quite the pump I promise. 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. The best thing about this program is that Ive left much of it free, so you can actually try the program out to see if you like it. This is why Ive decided to put together an 8 week program that is designed to increase your muscle mass, while maintaining the conditioning youve worked so hard for. The Powerlifting And Bodybuilding Hybrid Workout Plan For Strength Size Muscle Fitness. Ive also included links to my nutrition calculators, and favorite methods to enhance recovery. Quick question, if I wanted to do some running for conditioning, could I add the 3 day running program and replace a few of the WODs with some of the running sessions? thanks so much! You will notice that the volume isnt as high as many pure bodybuilding programs, because they often do too much per sessions, and arent really benefiting from the amount of volume they are doing. I have not specified weights for the hypertrophy work. Week 15. Mike I would try a couple options. Kevin, Thats going to be 14 each leg. Jakerawlinson99@gmail.com. Day 5 - Pull Day (Back and Biceps) Day 6 - Push Day (Chest, Triceps, Shoulders) Day 7 - Rest. Thank you for putting this program together. Here is an example chart, from the premium program, that compares overall lifting volume in this program to a traditional bodybuilding program. Day 3: Upper Body Pull 1 Weighted pull-up 3 sets, 8 reps (rest 90 sec.) Yes that is correct. First week on the program, and I am very much liking it. Best regards from the Netherlands. Here's an example of a basic bodybuilding back workout: Barbell Rows: 4 x 4-6. If you arent familiar with the moves check out youtube. Have the 8 week functional bodybuilding hybrid program pdf questions put them in the middle of your free program for functional fitness athletes ( competitors... A WOD but i cant see the reps for the 8 week functional bodybuilding overreaching. Transition from this very high volume programming towards the next block which will be trying the week... 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