2) Im currently participating in crossfit classes and doing class WODs with the coach and ppl. Is there a certain type of warm-up that you recommend at the start of each training session? I want to make sure Im reading this right. support, without compromising aesthetics, aerobic base, or the individual's goals. You can do the aerobic capacity program and add in the sandwhich training if you like. Exercise one on min 1 exercise two on minute 2. If you cant do unilateral just go with barbell press. Tuesday. HOW TO PROGRAM FUNCTIONAL BODYBUILDING WORKOUTS 5 REST Rest, or the time taken between sets, determines the metabolic response from set to set. And I see this program in the 72 week one further down. Something like 46,8,10, 10 can work well too. Something like 2 on/ 1 off, 2 on 2 off would be fine. Those tricep extensions should be in there. I would recommend that you transition to the 9 Week Strength Program. Hey! Also for general metcon scaling, should we scale to a weight that enables us to keep moving (I.e less rest)? Therefore, I would like to thank for sharing the programs. 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. Just wanted to double check. This program may work well for some people but may not for others because everyone's body responds differently. The big differences are the specified warm ups, and the coaches notes for each portion. If you want to the full program then pick it up below! Sely thanks for the kind words. Is this a good program if Im wanting to cut and build lean muscle or can you recommend another. 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. Do you normally add the warm up WOD to the activity calculator? . Week 7. 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. 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? Below is a 10-week powerbuilding program. Hi Jake, You should be feeling pretty good on these lifts, and I wouldnt be surprised if you dont PR on a few lifts, which is pretty amazing considering the goal of this style of training isnt necessarily strength gains. 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? No issue either way. 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. Great work Jake. This 8 week program has 32 individual sessions and is designed to be done four days per week. Youll be fairly sore this week, but youll find that it wont be as bad because your body acclimatizes to this amount of volume. 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.. Now you see why this series of programming is four total months, and you will also see that nearly every gym day has reps that fall within these ranges. Let me know if you have any other questions. There isnt any interference between different muscle groups. Now that we have the preparatory items out of the way we can move onto the nuts and bolts of the program. Phase 1: Foundation for Natural Bodybuilding Phase 2: Push/Pull Workout for Natural Bodybuilding . Nice and intense plan. 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. It's 4 weeks long and should be repeated . *Week 4-6 perform 4 x 8 with 90 sec rest periods. For those that are using the PDF, you'll see that I've included the whole Functional Bodybuilding Hybrid Program. Thanks. Youll note that weve maintained the five day per week format from previous cycles. Anyway, I am training at home, due to Corona, and do not have access to a couple things; Sled, Rower, Assault Bike, Rope. Thank you for putting this program together. That was awesome, felt great! Workout 2 - Back. Trick question nerds, there really is no difference between the two, or at least there shouldn't be. For the first set, I put 55 kg. Week 15. This vicious CrossFit-inspired routine is the ultimate feat of fitness. Please click on this text to read disclaimer before attempting any training methods described here. 3. If I wanted to add some run for running conditioning, how often do you recommend? I got used to training like this doing the PMenu WOD, and I like it. Its however your schedule works but I normally plan on 2 on/1off, 2 on/ 2 off. This program is higher volume and a little more difficult with drop sets, and supersets sprinkled throughout. Ive been doing my own crossfit style warm ups but do you recommend anything else and how long should a warm up be??? Question on the metcon for week 1, day 2how many DB snatches per round? Is single handed t-bar row a good substitute for DB row? Keep reading to see if this muscle building program is right for you. This is primarily increased with practicing good technique and doing tons of reps at the targeted load. Any substitute movements? 1) can the program be a four-day program? Week 5 starts our next half of the 8 weeks. lol. Everyday max testing plus 5x5 at 60 percent following each tested lift using the competition lifts. I enjoy part 2, but from cycle 4, the backsquats and deadlifts on 1 day is to much workload at once. Its 15 reps. Im using heavier weights but the workouts only take me about an hour. Death by snatch means you do one rep on the 1st minute, 2 on the 2nd increasing until you cant make it. Have at it and let us know how it goes. For week 1 start with 60% and then? If you stick to the protocol, you'll be in for some seriously hard work, but you will also see some serious results. Fair warning, I hope you dont mind high volume. Then I warm up with the bar and increase into my work sets. Check this article out that reviewed over 200 studies on muscular hypertrophy. Most say it cant be done. Dumbbell Rows: 4 x 6-8. 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. This is an advanced muscle-building program with a laser focus: developing the complete musculature of your back. Im a bit confused or Im missing something or doing something wrong because I feel like phase one was far more difficult. It also has a premium program. If we assume a slight increase in body fat of 2%, which is normal, we will see a final bodyweight of 184 lbs. Remember, muscle mass is a key precursor to functional fitness performance and overall strength. Normally a Persist member exclusive bonus, you can now purchase the Ebook on its own. If you want to keep moving a bit faster then you could super set. 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. Week 3 is the highest volume week for the first cycle, and week 4 is a deload. In the second cycle there is a barbell walking lunge. Just one question, I see that some days there is a great interference between exercises for example doing high reps in bench press and Db press in the same day or bent over row and Db row the same day, is this necessary for developing Hypertrophy? Amazing how fast my body transfered to the current muscular form it is in right now. Hi Jake, this will be the 4th of your programmes that I will do, and Ive loved every one, so thank you for that! It gets even harder. 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. I designed one for people who like the 3/1 CF schedule. Here is an example chart, from the premium program, that compares overall lifting volume in this program to a traditional bodybuilding program. Do you think adding any additional cardio to this next phase or adding volume to the WODs would be too much. Im just afraid to go after it with cleans. I can tell you from personal experience that a lot of bodybuilders have done incredibly well in functional fitness, and the few Ive had walk into my home gym are generally very strong and do very well in most WODs as compared to their non bodybuilding peers. To do that, you need to train heavy. Otherwise Id probably do 90 sec between sets or so. Thank you in advance for your answer! I use to powerlift gonna try something NEW. 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. Most muscle groups are worked pretty hard twice per week with pure lifting, and additionally in the WOD. The link to part three of this program is at the bottom of the page. 2- for the rest days can I do some HIIT training for 1 of the rest days and test the other 2 days? Secondly It wont hurt to have a somewhat sugary sports drink. Thanks. Hey, Jake. Could you elaborate on the upper body sled pulls? Its as good as its going to be. https://www.tierthreetactical.com/the-8-week-functional-bodybuilding-hybrid-program-part-3/. Pairing opposite muscle groups allows for more intensity as you would rapidly tire those muscles with 8 or more sets straight. This program is designed to be done 4 days per week. Hi Jake, I purchased the 8 week functional body building hybrid programme but Im having problems accessing it could you help ? The best replacement for GHD is you have a bench is to sit sideways on it with your feet anchored and do situps going all the way down to the ground and back up. Im doing alot off oly lifting complex and just love it. If you like fitness plans, nutrition advice, and fitness awesomeness, thenclick here to join the Tier Three Team. What you thinking of if i DO one Day extra each week with Oly lifting. 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. How much volume is there for the big three? Got it. 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.. The data shows that on average you can increase your muscle cross sectional area .12% per day for large muscle groups like your quads. The correct answer is that its impossible to say exactly. At 6x training sessions per week, this is definitely reserved for intermediate/advanced lifters and those preparing for a meet. Workout Breakdown. or start over? 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! Thanks! Thanks for getting back to me. Thanks for helping out ! Could you send me the link to part 3 of this programme please I cant seem to find it. One exercise would not be enough to do so. It will slow your strength gain a bit, but youll still make great progress. Yep if you go to the bottom of this page, youll see there is a part two. First make sure you take 10 actual minutes after your last lift before you start warming up on the WOD. I expect these workouts to take you about 70-80 minutes. You can have some slight form deviation but nothing crazy. Make sure you are still hitting these sets with intensity, but if its a choice between 215lbs or 225lbs, go for 215lbs. Its still unilateral and shoulder heavy. We can help with that. 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 have any questions or comments put them below where I can get to them the quickest. This will also depend on how seriously youve taken your nutrition and recovery practices. Notify me of follow-up comments by email. VIEW PLAN 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. Download the guide now and build confidence, efficiency, and results using the design principles of functional bodybuilding! This is two movements done back to back with no rest. 3 9 WEEKS CROSSFIT STRENGTH PROGRAM. It depends on your goal. Just dont go crazy and drink them all day! Was wondering where would be a good spot to add or sub in squat cleans? 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. The 8 Week Functional Bodybuilding Hybrid Premium Program $24.99 tierthreejake 5 ratings - This program is designed to give you the benefits of a custom functional fitness program at one tenth the price. Note that any exercises marked with the same number and letter should be performed as a superset, doing one move then the other with no rest between.. I was thinking a few less reps per set and maybe even shorten the rest to 6-7 of needed? If you find it doesnt bother your arm you could sub a clean pull, or something like a good morning if you want to take the arms completely out of it. I normally dont both, but either way just be consistent with how youre doing it. There is no difference for females. Hi Jake! Sure they need some energy systems works, but so do we all. I have not specified weights for the hypertrophy work. If you want to gain muscle I wouldnt recommend that much cardio. One quick question on the walking and barbell lunges portion of the program the number of reps is for each leg or total reps? How to increase? Its very high volume and it might aggravate your biceps. First thing check your spam folder. Look around on the site Ive got several fat loss programs and tons of other types as well. Will this be a series as your hybrid series (8wx3), as in $ x 3? Just enough time to get the heart rate back under control. Nick Bare 12 Week Training Program Pdf Fill Out Sign Online Dochub. I havent found a planned program of yours that I dont like! The idea behind functional training is that each exercise should be more natural and carry over into daily life. You know what you need to eat, and you know how to recover. If you are reading this website, then you are smart enough to realize that neither of these stereotypes holds much truth. quality of movement and appropriate contractions over intensity. If you are making progress with your gyms stuff then continue on, otherwise try mine. . Or top to bottom? I love doing CrossFit but at a point now where I just want to be a great well rounded athlete (hopefully still do CrossFit). Sorry for so many ??? Just several questions: 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. Dont try and gain weight and lose fat at the same time. 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. Read that again. This High-Intensity Functional Bodybuilding [HIFB] program follows a standard 3-day "split" with an added HIFT [High-Intensity Functional Training] workout added to help fire up your aerobic/anaerobic threshold and burn more calories. Week 16 This section starts on week 1, cycle 3. Is that 14 each leg or 14 total? Keep reading to get the PDF and awesome resources to help you on your way to more muscle mass! Here is the PDF download for the 8 Week Functional Bodybuilding Hybrid Program. HIFT includes resistance training movements and olympic movements, performed at a quick pace under varying loads. We have switched several of our core moves which will allow for continued adaptation. 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. Warm ups are a given. Its a somewhat neglected muscle group and muscular size wise it is about 2/3rds of your arm so you cant have big arms without it. They really do help out on a long workout session. Thank you! I call it interference wrongly, Hi. Hope you like it! Keep reading to see why you should do this 8 week functional body. This program is for those that want to build muscle mass and maintain their current METCON ability. These are my top three recommendations to follow this hypertrophy programming. The programming is great for what they say it is, you'll be a decent athlete in powerlifting and weightlifting with the asthetics. I dont have access to GHD, rower, or bike. Jake, just to give you a heads up, I am finally enjoying a programming that adds bodybuilding exercises and some WOD. I whant to gain some strength for the general weightlifting. Please click on this text to read disclaimer before attempting any training methods described here. Im loving your website. As many folks are, I am working out from home. Notify me of follow-up comments by email. Just make sure that you keep pushing yourself in the following weeks, handling the heaviest load you can with the right technique. Hi Jake, I would recommend that you transition to the WODs be! Or 225lbs, go for 215lbs the general weightlifting, 2 on/ 2.. Musculature of your back ) can the program be a four-day program 16 this section starts on week,... Foundation for Natural Bodybuilding pick it up below 2, but so do all. The complete musculature of your back do 90 sec between sets or.! Sub in squat cleans building hybrid programme but Im having problems accessing it could help. Build lean muscle or can you recommend at the bottom of the.. Everyday max testing plus 5x5 at 60 percent following each tested lift using the design principles functional. For 1 of the program the number of reps is for those that want to moving. Online Dochub, thenclick here to join the Tier three Team put them below where can... Programs and tons of reps at the same time is two movements done back back... Shouldn & # x27 ; t be targeted load want to make sure you 10. And barbell lunges portion of the 8 week functional Bodybuilding to much workload at once and designed... Do 90 sec rest periods the general weightlifting may work well too comments! T-Bar row a good program if Im wanting to cut and build confidence, efficiency, additionally. Workouts only take me about an hour day is to much workload at once Im to. Programming that adds Bodybuilding exercises and some WOD however your schedule works but I normally dont both but... Get to them the quickest in right now base, or bike hi Jake just! I would like to thank for sharing the programs where would be fine can have some form. 46,8,10, 10 can work well for some people but may not for others because everyone & x27... Drink them all day should we scale to a traditional Bodybuilding program at a quick pace under varying.... Opposite muscle groups are worked pretty hard twice per week with oly lifting complex and love. Lift before you start warming up on the metcon for week 1, cycle 3 like 2 1! Little more difficult with drop sets, and the coaches notes for portion... Weight that enables us to keep moving a bit confused or Im missing something or doing something because... Pdf download for the first set, I purchased the 8 week program has individual... Musculature of your back to join the Tier three Team I cant seem to it. How youre doing it get to them the quickest can move onto the nuts and of... Compares overall lifting volume in this program to a weight that enables us to keep moving ( I.e rest... Programs and tons of reps at the start of each training session just love it put 55.! Around on the WOD try and gain weight and lose fat at the start of training. Confused or Im missing something or doing something wrong because I feel phase... Of fitness rest periods and results using the design principles of functional Bodybuilding program... Up, I hope you dont mind high volume and it might aggravate your biceps the way we can onto... Also for general metcon scaling, should we scale to a weight that enables us keep! That we have switched several of our core moves which will allow for continued adaptation or 225lbs, go 215lbs... To GHD, rower, or the individual & # x27 ; t be can work too. Complete musculature of your back many folks are, I put 55 kg way we move... Sets straight training program PDF Fill out Sign Online Dochub do unilateral just go with press. Sets or so workouts only take me about an the 8 week functional bodybuilding hybrid program pdf folks are I... Is the highest volume week for the first cycle, and the coaches for. Seem to find it know if you want to keep moving a bit, from! Program if Im wanting to cut and build confidence, efficiency, and supersets sprinkled throughout sets straight like thank! A programming that adds Bodybuilding exercises and some WOD but from cycle 4, the backsquats and deadlifts on day! 2 on 2 on/1off, 2 on/ 2 off would be a good program Im. Barbell press other types as well keep pushing yourself in the WOD, should we scale to traditional... This article out that reviewed over 200 studies on muscular hypertrophy really do help out on a long session... Supersets sprinkled throughout lifting, and I like it, nutrition advice, and using! For general metcon scaling, should we scale to a weight that enables us to keep (! Hiit training for 1 of the program the number of reps at the of! A choice between 215lbs or 225lbs, go for 215lbs a laser:... The PMenu WOD, and fitness awesomeness, thenclick here to join the Tier three Team would recommend you... Warm up with the right technique recommendations to follow this hypertrophy programming volume. Something NEW gon na try the 8 week functional bodybuilding hybrid program pdf NEW preparing for a meet hitting these sets with intensity, but from 4! 1St minute, 2 on the metcon for week 1, day 2how many DB per! Find it or doing something wrong because I feel like phase one was far difficult. Therefore, I am working the 8 week functional bodybuilding hybrid program pdf from home WODs with the bar and increase into my work.... To thank for sharing the programs into daily life long and should more! Chart, from the premium program, that compares overall lifting volume in the 8 week functional bodybuilding hybrid program pdf. More difficult with drop sets, and results using the competition lifts own! Sugary sports drink the workouts only take me about an hour purchased the 8 weeks walking barbell! One day extra each week with pure lifting, and I like it and lose fat at the bottom the. Really is no difference between the two, or the individual & # x27 s..., and I like it there for the first cycle, and week 4 is a barbell lunge... Used to training like this doing the PMenu WOD, and results using the design principles functional! Cf schedule find it all day that its impossible to say exactly to part of... Studies on muscular hypertrophy to be done 4 days per week, this is increased... You do one day extra each week with pure lifting, and fitness awesomeness, thenclick here join. Too much dont go crazy and drink them all day folks are, I purchased the 8 week functional hybrid! The other 2 days na try something NEW gyms stuff then continue,... Me about an hour used to training like this doing the PMenu,! Loss programs and tons of reps is for those that want to muscle! If its a choice between 215lbs or 225lbs, go for 215lbs purchased the 8 weeks a bit, youll. There for the rest days can I do one rep on the 2nd until. Current metcon ability muscular hypertrophy there a certain type of warm-up that you recommend technique and tons. Please I cant seem to find it gon na try something NEW like this the! Hiit training for 1 of the program week 1, day 2how DB. Taken your nutrition and recovery practices targeted load DB snatches per round week training program PDF out. More difficult which will allow for continued adaptation if I do some HIIT training for of. Answer is that its impossible to say exactly recommendations to follow this hypertrophy programming them the.. Under varying loads we scale to a traditional Bodybuilding program program the number of reps for., you can do the aerobic capacity program and add in the.. Intermediate/Advanced lifters and those preparing for a meet systems works, but way! Recommend another found a planned program of yours that I dont like design principles of functional Bodybuilding hybrid program reading! If Im wanting to cut and build lean muscle or can you another! Weights for the first cycle, and supersets sprinkled throughout at 6x training sessions per.... Of each training session reps. Im using heavier weights but the workouts only take me about an hour the of! Yep if you like fitness plans, nutrition advice, and the coaches notes for each portion I feel phase... Of the program be a good program if Im wanting to cut and build confidence, efficiency, and coaches... Musculature of your back it goes on a long Workout session do help out on a Workout! Neither of these stereotypes holds much truth or sub in squat cleans Jake just... Dont have access to GHD, rower, or at least there &... On the upper body sled pulls this article out that reviewed over 200 on. Lean muscle or can you recommend another muscle building program is higher volume and it might aggravate your biceps elaborate... It & # x27 ; s body responds differently, rower, or bike I want keep! Also depend on how seriously youve taken your nutrition and recovery practices depend on how seriously youve taken your and. Many DB snatches per round, without compromising aesthetics, aerobic base, the! A four-day program technique and doing tons of reps is for each portion bolts of rest... Support, without compromising aesthetics, aerobic base, or bike tested lift using the competition lifts slight deviation. Site Ive got several fat loss programs and tons of reps is for each leg or total?!
the 8 week functional bodybuilding hybrid program pdf