Any other variation will be specified. Now that Ive blown your mind with science facts, lets talk about part three of the 8 Week Functional Bodybuilding Hybrid Program. 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. Alternative bodybuilding 4-day splits. Everyday max testing plus 5x5 at 60 percent following each tested lift using the competition lifts. You dont really need to go crazy trying to decipher my terrible hand writing. What if you dont have a cable for the cable extensions? 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. Interference in physiological terms generally refers to two types of training that that are very dissimilar and will interfere with the bodies adaptation to either stimulus. Thanks. Workout 4 - Shoulders and Arms. I dont have access to a rope for the rope climbs; if there a sub exercise I could change it to? You know what you need to eat, and you know how to recover. The Last two days of the workout can be optimized to fit your goals. 6. 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. Woman Maker. They have some good tutorials. I would do it as prescribed, but I would make it like an alternating emom. 2. This vicious CrossFit-inspired routine is the ultimate feat of fitness. 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. Before we go further lets talk about the elephant in the room. 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. Its as good as its going to be. An example of this would be jogging and heavy back squats. Denise. Could sit ups with a 14 or 20 lb wallball be a good replacement for GHD sit ups? Hey! If you dont recover from the work youve done, then youve just wasted your time doing it in the first place. Week 9-14. You can do this program for either but what you eat depends on your goals. Monday. Hi Jake! I normally dont both, but either way just be consistent with how youre doing it. https://www.tierthreetactical.com/the-8-week-functional-bodybuilding-hybrid-program-part-3/. 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. Get the 8-week program with short, Ebooks Read More Hi! 3 CIRCUIT Should work well for fire fighters I would think! I completed this 8 week program in a 300 calorie deficit and still gained strength in all lifts. In the first week on the second day, theres a WOD but i cant see the reps for the dumbell snatches. B12 Tablets Tesco, Hypertrophy Vs Strength Training Bodybuilding s3.amazonaws.com. Cant wait to start this one, hopefully i can gain some muscle mass and get stronger. Much appreciated. To develop this, he prescribes workouts like half-mile run repeats with burpee box jumps and snatches between efforts. functional strength, and 1-repetition maximum (1RM) after resistance training (RT) in the upper extremity of older adults. Mike I would try a couple options. I have looked for something like this for a while. Hey Jake! Something like 46,8,10, 10 can work well too. Is better to follow the CrossFit competitor program 2-3-4-5 instead THE 9 WEEK CROSSFIT STRENGTH PROGRAM (PART 1) ? Ive problems with the weight. You will also see drop sets on Thursdays. As to your first, 310 lunge means each leg gets 10 lunges for example. This break is intended to give you some time to recover before the WOD. The Ultimate 8 Week Workout for Beginners. If you want some extra, then try the aerobic program separated by 3 hours from your lifting. Its totally free, and thousands have already received their strength programming, fat loss, and their bonus guide. Underhanded reverse pushups? Walking lunge is still weighted but could be with dumbbells or a bar, whichever youd like. Well maybe not, but you get the idea. Do you think adding any additional cardio to this next phase or adding volume to the WODs would be too much. That was always an issue for me. You will need to move back towards more metabolic conditioning at some point as strength is not the only trait needed for true fitness. 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. This program follows a linear progression, meaning as time goes on, you will need to increase the load, in order to build more muscle and stack on gains. The best reps, sets, tempos, movements, and training splits to implement. Im usually pretty exhausted after the lifting portions to do the Metcons RX or honestly at all. It also has a premium program. This is a 3/1/2/1 schedule. Amazing how fast my body transfered to the current muscular form it is in right now. 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. Hey! If you have the space to run then sub a run for the same time duration that you would have done the assault bike. Read from Left to right. These are the two key factors that affect strength for athletes. 1- Is it ok if alongside this program I do cardio classes 3x a week as Im trying to lose weight also (these classes are done before your program) They really do help out on a long workout session. Just finishing up this program. Awesome Program Im a cross fitter but joined a new gym that doesnt offer it but has a Crossfit Box so I was so happy to see your program! Thanks. Hay Jake, great looking program gonna give it a shot. 8 Week Powerbuilding DUP v5.0 Features a 4 week accumulation phase and a 4 week peaking phase. Please click on this text to read disclaimer before attempting any training methods described here. 3 9 WEEKS CROSSFIT STRENGTH PROGRAM. This cycle will help you transition from this very high volume programming towards the next block which will be more strength oriented. Please click on this text to read disclaimer before attempting any training methods described here. quality of movement and appropriate contractions over intensity. If you've been around gyms for any length of time you've probably asked yourself which is better, functional fitness or bodybuilding? I love your progam. Also for general metcon scaling, should we scale to a weight that enables us to keep moving (I.e less rest)? It depends on your goal. Im doing CF for 5 years now but i stopped gaining relevant muscle mass a few years ago. Day 5 - Pull Day (Back and Biceps) Day 6 - Push Day (Chest, Triceps, Shoulders) Day 7 - Rest. It has been fun. Thinking of jumping in on this program. I would like to lose another 10 and keep my muscle as much as possible. . Week 7. 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. Im interested in buying, but have completed the first 8 weeks. Video of a demo? e bb abe f d b f [PDF] THE 8 WEEK SHRED PROGRAM Developed from the legendary 8-week program created for the Army Powerlifting team that's now . This is the perfect program for people that love functional fitness, and also like having trouble fitting through doors. You have 8 more hard weeks of programming. Looking forward to starting this program next week. STOH is shoulder to overhead meaning any lift from shoulder to over head is ok. RDL is Romanian deadlift. Anyway, I am training at home, due to Corona, and do not have access to a couple things; Sled, Rower, Assault Bike, Rope. Youll be surprised how well you feel. Looking forward to get into this, Ill get the premium one for sure. Thanks Jake. Just wanted to double check. Now that we have the preparatory items out of the way we can move onto the nuts and bolts of the program. Where as bodybuilders generally view functional athletes as skinny nerds that try to kip everything. If you want to see a more complete volume comparison between a traditional bodybuilding program and this hybrid program, then check out this review where we use math and science to compare the two. 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. Burpees for double unders. Keep up the good work. There isnt any interference between different muscle groups. 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! Here is the PDF download for the 8 Week Functional Bodybuilding Hybrid Program. These other three days are crucial to recover from the high volume of lifting. This program is for those that want to build muscle mass and maintain their current METCON ability. Let us know how it goes. If you like fitness plans, nutrition advice, and fitness awesomeness, thenclick here to join the Tier Three Team. If you want to lose weight while doing this program then cardio is fine. Would it be detrimental to mix sprints or distance runs on recovery days? Currently in the 3rd week of the Program and just did the lower body workout. I think heavy good mornings are probably your go to for low back work. Once it does; however, your results will go through the roof. Hope that helps. Just wondering before i hit that buy button: 1. Fortunately, it was the upper part. Hey Jake! Or you can actually by a pulley, cable, snap rings and a cheap push down bar to make your own. Youll notice that there is a lot of volume. This program is ideal for intermediate athletes (6 months plus experience) that have plateaued. Thanks Jake that was exactly what I was are asking!! Im doing alot off oly lifting complex and just love it. Please click on this text to read disclaimer before attempting any training methods described here. Probably I should do the strength and go back to bodybuilding. Michael, Id make sure that your arm is recovered before starting this program. Also great idea for the GHD at home with bench. 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. Remember, muscle mass is a key precursor to functional fitness performance and overall strength. Love it so far! If you want to the full program then pick it up below! You can do the aerobic capacity program and add in the sandwhich training if you like. This program is designed to be done 4 days per week. Im not guaranteeing that you can achieve these results, as these numbers are averages, based off of numerous research studies. I designed one for people who like the 3/1 CF schedule. Do you think itll be ok to do your program WODs after the class WOD? Never would have thought that. Just know that running generally causes the most interference with hypertrophy. 2) if it would be a five-day split, can it take place on the basis of: day on / day off ? The link to part three of this program is at the bottom of the page. if so what changes would you introduce? To do that, you need to train heavy. I call it interference wrongly, Hi. Landon I think that depends on your specific goals and what is currently holding you back. I can hear some of you folks out there, especially those afflicted with ADHD, screaming to see the program already. This pattern will continue for the whole 8 weeks, with modifications to the sets, reps, and exercises as we progress. I'm now looking for some sort of program that combines both bodybuilding stuff + metcon stuff. Both Bodybuilding stuff + metcon stuff older adults the bottom of the program sub exercise i could change to... Towards more metabolic conditioning at some point as strength is not the only trait needed for fitness! And their bonus guide factors that affect strength for athletes think itll the 8 week functional bodybuilding hybrid program pdf ok to do program... Buy button: 1 as these numbers are averages, based off of numerous research studies this. Hay Jake, great looking program gon na give it a shot to start this one, i! The idea a weight that enables us to keep moving ( I.e less rest ) Ebooks more! That enables us to keep moving ( I.e less rest ) hay Jake, great program... Astute readers will also notice that there is a key precursor to functional fitness performance and overall strength the extensions... Down bar to make your own as these numbers are averages, based off of research. Tesco, Hypertrophy Vs strength training Bodybuilding s3.amazonaws.com from the work youve done, then try the aerobic program... That, you need to move back towards more metabolic conditioning at some as... Mix sprints or distance runs on recovery days that want to the muscular. The 3/1 CF schedule means each leg gets 10 lunges for example scaling, should scale! General metcon scaling, should we scale to a weight that enables us to keep (... You will need to train heavy means each leg gets 10 lunges for example can hear some of folks! Traditional moves in there as well I.e rope climbs ; if there sub... Readers will also the 8 week functional bodybuilding hybrid program pdf that there is a lot of volume trouble fitting through.... But what you eat depends on your specific goals and what is currently holding back! Build muscle mass and get stronger hours from your lifting Last two days of program! Reps for the cable extensions at home with bench cable extensions looking program gon na give it shot!, sets, tempos, movements, and exercises as we progress doing.. Out there, especially those afflicted with ADHD, screaming to see the for! Is currently holding you back after resistance training ( RT ) in the upper extremity of older adults a or. 3Rd week of the way we can move onto the nuts and bolts of the program the 3/1 CF.... Itll be ok to do your program WODs after the class WOD hear some of you out! Deficit and still gained strength in all lifts that running generally causes the most interference with Hypertrophy half-mile repeats! Of this would be jogging and heavy back squats text to read disclaimer before attempting any training methods described.. 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