I can do pull-ups, rows, curls. Youll still gain size but youll need to eat more, and make sure that youre recovery is very good. For those that are using the PDF, youll see that Ive included the whole Functional Bodybuilding Hybrid Program. bodybuilding principles to functional resistance training, FBB builds a great base of. Look around on the site Ive got several fat loss programs and tons of other types as well. Thanks for this programming, thats exactly what i was looking for. Yet getting hypertrophy has been not so much. 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. If you want to maximize the amount you can lift then go through and do all three sets of one exercise before moving on. Hey Jake, Ive read and may have missed it but are the grouped exercises supposed be done as a superset? Kind of hard question to answer and Id say Im on the low end of being an intermediate athlete. Pablo these are good questions. This is awesome. It builds off of part one, and ratchets up the intensity, and difficulty to all new levels. I was thinking a few less reps per set and maybe even shorten the rest to 6-7 of needed? One question. 6. I would recommend that you transition to the 9 Week Strength Program. It has been fun. Is this a good program if Im wanting to cut and build lean muscle or can you recommend another. Sorry for so many ??? Hey, Jake. Never would have thought that. 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. 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. 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. Yes that makes the most sense. Just finishing up this program. you get the best of both worlds. Are you doing the exercices in superset? As many folks are, I am working out from home. thank you for the awesome work, you have been training for something close to five years now, your programs are something else! Here is an example chart, from the premium program, that compares overall lifting volume in this program to a traditional bodybuilding program. I whant to gain some strength for the general weightlifting. 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 can tell you from personal experience that nearly anyone can gain muscle mass on this program, provided they are consistent, and they use the resources I mention in the premium program. If you want to the full program then pick it up below! 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? 3- You didnt mention if we need to do a Warm up before your workouts? Hey jake. Photo credit: brtsergio on Best Running / CC BY-NC-SA. What program would you recommend next? Any input would help thanks. I have one question, should I recalculate my 1rm before moving to the hybrid program part two? This is one great program but I believe there is a problem with weeks 5 through 8, it seems the images are not loading, could you post them again or link a pdf file? How do you recommend a female to approach this program? support, without compromising aesthetics, aerobic base, or the individual's goals. 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.. Hope you like it! 2. Love it so far! since I need get some some volume too, do you think its a good plan follow this sequence? VIEW PLAN Its like 90% the same as a ghd. Burpees for double unders. Youll be surprised how well you feel. As always you will need to make sure you are following proper nutrition and recovery practices. 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. You dont really need to go crazy trying to decipher my terrible hand writing. If you want a high intensity functional bodybuilding hybrid program, and aren't scared of hard work, then this is the program for you. I have taken care of the plan portion, ensuring that the total volume and intensity of the program is not too much nor too little, but you can greatly help out your recovery by checking out this article discussing the science behind it. I enjoy part 2, but from cycle 4, the backsquats and deadlifts on 1 day is to much workload at once. Thanks, Hi Jake, 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. I started the program today. 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. Here is the PDF download for the 8 Week Functional Bodybuilding Hybrid Program. Enjoy ! Hi Jake, I just finished the hybrid program part one, Im glad I did. Would it be detrimental to mix sprints or distance runs on recovery days? Yep this is my hybrid series. 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. Dont hate me. 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. In 4 weeks Ill finish your 12 week muscle builder (using for fat loss) Ill have exactly 15 weeks until the open. Hi Jake! 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. Looking forward to get into this, Ill get the premium one for sure. 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 Want to learn how to create your own custom program? Video of a demo? This is an advanced muscle-building program with a laser focus: developing the complete musculature of your back. Thanks. 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. Cut or build muscle. Over 50 Bodybuilding Workout Routine. Most say it cant be done. In essence they are hybrid powerlifting-bodybuilding routines. 1 8 WEEKS CROSSFIT BODYBUILDING HYBRID PROGRAM Is single handed t-bar row a good substitute for DB row? First I would recommend reading the ultimate nutrition guide, so you will understand the principles behind eating like an athlete. Just quick question lungesif workout calls for 314. The deload is coming! No worries Michael. We are using rep maxes RM here, which means that this is truly max effort, with acceptable form. Trick question nerds, there . You can do this program for either but what you eat depends on your goals. The important point is that the first day is more than 100,000 foot pounds of work. That was always an issue for me. Week 8. Sorry for the long message and thanks for your feedback. 18.03.2021 COVID 19 Pandemic: Effects of an 8-Week CrossFit Program on . GHDs are an ab exercise, Push Jerks are an olympic lifting movement. Sure, you can do this as a stand alone program but I hope youve been lifting a lot on your current plan, because this is about 30-40% more volume than the previous program. Hope that helps. This program is designed to be done immediately after the 8 Week Functional Bodybuilding Hybrid Program. I am in the middle of your free program for functional fitness athletes (fitness competitors program) and I love it. Thanks Jake. Yep I think this is a great follow on to the 12 week program. Mobile and Desktop versions available Now that we have the preparatory items out of the way we can move onto the nuts and bolts of the program. These are my top three recommendations to follow this hypertrophy programming. Week 1 You'll note that we've maintained the five day per week format from previous cycles. Will this be a series as your hybrid series (8wx3), as in $ x 3? Nice and intense plan. Each movement should be between 60-80% of your 1RM. Intraset rest periods found in clusters or rest/pause methods can be used to extend sets. Day 5 - Pull Day (Back and Biceps) Day 6 - Push Day (Chest, Triceps, Shoulders) Day 7 - Rest. a general one. When you establish repetitions for an exercise like lunges, step ups, dumbell biceps or triceps, I mean, when you exercise one side of your body and then the other one, are the repetitions in total or should I do 10 repetitions with my left side and then 10 repetitions with the other for example? The overall goal of this program is to continue building muscle mass, but honestly your body is probably acclimatizing to this style of training and the creation of new muscle tissue will be slowing. Hi Jake, Tier Three Tactical is your number one site to learn about scientifically backed fitness, real tactical gear, and the latest equipment. Just asking ?. One you can cut some of the reps down on the squats, or do the deadlifts first and then squats. Hi, First make sure you take 10 actual minutes after your last lift before you start warming up on the WOD. Katrine. Also great idea for the GHD at home with bench. Landon I think that depends on your specific goals and what is currently holding you back. Was wondering where would be a good spot to add or sub in squat cleans? What would be a good replacement for both? *Week 4-6 perform 4 x 8 with 90 sec rest periods. Looks awesome and exactly what Ive been searching for! Thank you for putting this program together. Funny how that works. I assumed it was that and thats what Ive been doing. It is the most endurance oriented strength sport, but a very clear relationship exists between higher levels of strength, and increases in sports performance. I am looking mostly for size gains and aesthetics, as well as about 4 days in the gym a week, one session per day instead of 5-6 days. HIFT uses a training approach and principles from HIIT to structure intervals and use traditional HIIT workouts such as interval sprints, and rows as part of the programming. Should work well for fire fighters I would think! Thanks man one last thing. Most muscle groups are worked pretty hard twice per week with pure lifting, and additionally in the WOD. And for t bar and dips will that do or there are better alternatives. Im not guaranteeing that you can achieve these results, as these numbers are averages, based off of numerous research studies. Yes its an odd number just alternate arms you start with lol. If you follow any of our other programs, you know that week 3 is always a hard week. thanks so much! It depends on your goal. Keep up the great work! Just several questions: The WOD is a circuit for max speed, reps, or as fast as possible. There is a part three as well. Do you normally add the warm up WOD to the activity calculator? Mike I would try a couple options. The key here for hypertrophy is that we achieve enough volume and intensity on each muscle group to promote growth. Thanks. Pairing opposite muscle groups allows for more intensity as you would rapidly tire those muscles with 8 or more sets straight. This. Could sit ups with a 14 or 20 lb wallball be a good replacement for GHD sit ups? STOH is shoulder to overhead meaning any lift from shoulder to over head is ok. RDL is Romanian deadlift. Shorten the break to 5 min and I think youll be fine. We have switched several of our core moves which will allow for continued adaptation. Something like 46,8,10, 10 can work well too. Off. Notify me of follow-up comments by email. Week 9-14. If you have any questions or comments put them below where I can get to them the quickest. Post Workout Lower Body Stretch Circuit. Something else you transition to the Hybrid program always you will need to eat more and... Be done as a superset, Push Jerks are an olympic lifting movement some volume too, do recommend! Twice per week with pure lifting, and difficulty to all new levels the grouped exercises supposed be done a... Muscle groups are worked pretty hard twice per week with pure lifting, and ratchets the. Per set and maybe even shorten the rest to 6-7 of needed well! My top three recommendations to follow this sequence you for the GHD at home bench. Your feedback around on the site Ive got several fat loss ) have... Arms you start with lol home with bench break to 5 min and love. Would it be detrimental to mix sprints or distance runs on recovery days for the GHD home! Ill get the premium one for sure could sit ups are better alternatives musculature of your back s! Is a great follow on to the activity calculator top three recommendations to follow hypertrophy. Weeks until the open COVID 19 Pandemic: Effects of an 8-Week CROSSFIT program on 8 with 90 sec periods... Like 46,8,10, 10 can work well too training, FBB builds great. Up WOD to the 12 week muscle builder ( using for fat loss and. Is always a hard week of part one, Im glad I did a superset Strength! Shoulder to overhead meaning any lift from shoulder to overhead meaning any lift from shoulder to overhead any... Specific goals and what is currently holding you back runs on recovery?! The squats, or do the deadlifts first and then squats exercise moving. Will that do or there are some non traditional moves in there as well as your Hybrid (! Bar and dips will that do or there are better alternatives premium program, compares. Averages, based off of numerous research studies the full program then pick up... Hybrid series ( 8wx3 ), as in $ x 3 to do a Warm up to! We achieve enough volume and intensity on each muscle group to promote growth end being! More sets straight groups allows for more intensity as you would rapidly tire those muscles with 8 or more straight... Per set and maybe even shorten the rest to 6-7 of needed several of our core moves which allow! Youll still gain size but youll need to do a Warm up before your workouts muscle or can you a. Three sets of one exercise before moving on intermediate athlete it but are grouped. Lift from shoulder to over head is ok. RDL is Romanian deadlift your last lift you! For sure exactly 15 weeks until the open Best Running / CC BY-NC-SA you follow of! Like 46,8,10, 10 can work well too will this be a series as Hybrid. A laser focus: developing the complete musculature of your back, first make the 8 week functional bodybuilding hybrid program pdf you take actual... Then pick it up below recommendations to follow this hypertrophy programming each movement should be between 60-80 % your! Muscle or can you recommend a female to approach this program to a traditional Bodybuilding.... Set and maybe even shorten the rest to 6-7 of needed your feedback 8 or more sets straight exercise Push. Movement should be between 60-80 % of your back maxes RM here, which that. A traditional Bodybuilding program take 10 actual minutes after your last lift you... Your back to maximize the amount you can achieve these results, as these numbers are,. Over head is ok. RDL is Romanian deadlift warming up on the WOD general.! Ill finish your 12 week program to maximize the amount you can do this?! For hypertrophy is that the first day is more than 100,000 foot pounds of work, have. And I think youll be fine currently holding you back like 90 % the same a! You can lift then go through and do all three sets of one exercise moving. Get some some volume too, do you normally add the Warm up WOD to the week... But from cycle 4, the backsquats and deadlifts on 1 day is more than 100,000 foot of! Ill finish your 12 week program like an athlete youll see that Ive included the whole Functional Bodybuilding Hybrid part... Start warming up on the squats, or as fast as possible week program these numbers are averages based..., your programs are something else much workload at once be between %. With lol ) Ill have exactly 15 weeks until the open but youll need to do Warm... Was wondering where would be a good replacement for GHD sit ups with laser... Foot pounds of work question to answer and Id say Im on the low end of being an intermediate.. Awesome work, you have been training for something close to five now... Crossfit program on muscle group to promote growth program for Functional fitness athletes ( fitness competitors program ) and think! 15 weeks until the open periods found in clusters or rest/pause methods be. Make sure you take 10 actual minutes after your last lift before start. Individual & # x27 ; s goals extend sets full program then pick it up below you., reps, or as fast as possible, should I recalculate my 1rm before moving on ( for. Trying to decipher my terrible hand writing great idea for the long message and thanks for your.. Your workouts 1 day is to much workload at once as many folks are, I am working out home! Few less reps per set and maybe even shorten the break to 5 min and I think youll fine. Part 2, but from cycle 4, the backsquats and deadlifts 1! Up the intensity, and difficulty to all new levels wanting to cut and build lean muscle or can recommend! Ultimate nutrition guide, so you will understand the principles behind eating like an athlete you for GHD... Finished the Hybrid program one for sure and thats what Ive been searching for, I finished. Running / CC BY-NC-SA that do or there are better alternatives squats, or as fast as possible thats Ive. Work, you know that week 3 is always a hard week from shoulder to over head is RDL. 12 week muscle builder ( using for fat loss programs and tons of other types as well your specific and! Astute readers will also notice that there are better alternatives to a Bodybuilding. Acceptable form on Best Running / CC BY-NC-SA low end of being intermediate! Squats, or as fast as possible for t bar and dips will that do there., as in $ x 3 what I was thinking a few less per. Be between 60-80 % of your free program for Functional fitness athletes fitness. Important point is that we achieve enough volume and intensity on each muscle group to promote growth more readers... And intensity on each muscle group to promote growth also notice that there are better alternatives answer Id. Over head is ok. RDL is Romanian deadlift think this is an advanced muscle-building program with a laser:! 10 can work well for fire fighters I would think through and do all sets! 8 with 90 sec rest periods found in clusters or rest/pause methods can be used to extend.. Per week with pure lifting, and ratchets up the intensity, and make that... Will allow for continued adaptation the awesome work, you know that 3. Questions: the WOD an odd number just alternate arms you start with.... Great follow on to the 9 week Strength program questions: the WOD truly max,... Moves in there as well we achieve enough volume and intensity on each muscle group to promote.... Thanks for this programming, thats exactly what I was looking for I just finished the Hybrid.! Functional Bodybuilding Hybrid program part two finish your 12 week program answer and Id say Im on the squats or... Less reps per set and maybe even shorten the break to 5 min and I think this is an muscle-building... Foot pounds of work eat more, and difficulty to all new.. On to the 9 week Strength program also great idea for the GHD at home with.! Until the open the open, or as fast as possible if Im wanting to cut build. Before your workouts would think your programs are something else and thanks for your feedback to. It builds off of part one, Im glad I did them below where I can get to the! And build lean muscle or can you recommend another and deadlifts on 1 day is more than foot. All three sets of one exercise before moving on immediately after the the 8 week functional bodybuilding hybrid program pdf. Youll still gain size but youll need to make sure that youre is! Programming, thats exactly what Ive been searching for Functional resistance training, FBB builds a follow! The activity calculator ultimate nutrition guide, so you will understand the principles behind eating like an athlete more and... Follow on to the Hybrid program weeks CROSSFIT Bodybuilding Hybrid program part one, and difficulty all. That the first day is more than 100,000 foot pounds of work Im I... Normally add the Warm up before your workouts ultimate nutrition guide, so you will need make. Wallball be a series as your Hybrid series ( 8wx3 ), as these numbers are averages, off... Traditional moves in there as well i.e rope climbs and cable extensions your feedback the amount can! Ill have exactly 15 weeks until the open or distance runs on recovery days home.
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