Each day is a column. Sorry for so many ??? If you want to build mass then this is the program for you. The Novice Strength-Biased Program. If you want a high intensity functional bodybuilding hybrid program, and aren't scared of hard work, then this is the program for you. What are GHDs, Push Jerk, Death by Snatch, STOH, and RDL? This crossfit-based HIPT program uses named "workouts of the day" (WOD) in varied time domains. Let me know if you have any questions. Kind of hard question to answer and Id say Im on the low end of being an intermediate athlete. 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. Following the same template from the previous cycle, we can see that the third week is the most challenging, and the fourth is a deload. 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? This is the first 2 weeks of the program, and as you can see we have 4 compound exercises and some accessory work thrown in there as well. Is this as heavy as possible? By the end of the program you will be doing some fairly heavy lifting. Close-grip bench press 3 sets, 10 reps (no rest) Hanging leg raise 3 sets, 15 reps (rest 1 min.) Hey jake. The big differences are the specified warm ups, and the coaches notes for each portion. That is up to you. If you are in further need of programming I would check out the 72 weeks of free functional programming article. This leaves us with the other huge driver of strength, more muscle mass. I'm back on it now. You could do that. - It is 8 weeks in length, 4 days per week. You can. If you didnt get it at all then send me an email at jjackson@tierthreetactical.com and ill look into the issue. This vicious CrossFit-inspired routine is the ultimate feat of fitness. Im a firefighter and I feel like I was neglecting functional fitness in favour of just doing 55 or 5/3/1. so if you miss a day or a few days, do you just pick up from where you left off? Good luck! I started the program today. Yes that makes the most sense. Keep reading to get the PDF and awesome resources to help you on your way to more muscle mass! If you are making progress with your gyms stuff then continue on, otherwise try mine. This cycle will help you transition from this very high volume programming towards the next block which will be more strength oriented. If you stick to the protocol, you'll be in for some seriously hard work, but you will also see some serious results. Dont be afraid to modify this for less volume if needed. If youre still uncertain, then start the program for free, and then grab your copy if you like your results. More information 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. Let me know if you have any other questions. 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. Once it does; however, your results will go through the roof. First make sure you take 10 actual minutes after your last lift before you start warming up on the WOD. Warm-up. It is very high volume, and is best for experienced athletes. Love that you keep coming out with awesome programs like this for us to try out! Shorten the break to 5 min and I think youll be fine. This portion of the overall program is higher volume, but that is primarily driven by moving from a four day per week split, to a five day per week split. 1. 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. Hey Jake, Ive read and may have missed it but are the grouped exercises supposed be done as a superset? I would recommend that you transition to the 9 Week Strength Program. Have at it and let us know how it goes. or start over? Tier Three Tactical is your number one site to learn about scientifically backed fitness, real tactical gear, and the latest equipment. I recommend 3-5 minutes cardio then warming up the muscle groups you will use with calisthenics. Bench=215 lbs. Make sure you only take as much rest as you need. If I wanted to add some run for running conditioning, how often do you recommend? Thanks man one last thing. Also do you have an alternative exercise if I do not own a sled? This cycle will help you transition from this very high 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. Can you please help? Best regards from the Netherlands. Should work well for fire fighters I would think! No issue either way. You will need to move back towards more metabolic conditioning at some point as strength is not the only trait needed for true fitness. Love your programming. Thanks for another awesome program, started it yesterday to build some muscle after the Open! Hey Jake! LEARN MORE PUMP 40 Mega Muscle. Keep on trucking! The 8 Week Crossfit Bodybuilding Hybrid Program (Part 2) - Tier Three Tactical Crossfit Workout Program Wods Crossfit Workout Programs Gym Workouts At Home Workouts Training Workouts Muscle Building Program Muscle Building Workouts Stiff Leg Deadlift More information . Let us know how it goes! You can then follow it up with something like this excellent strength program for functional athletes, which will help convert that muscle mass youve gained into functional strength. This is the heaviest week in the whole 4 month long program. This week is quite a jump as weve added an extra set, effectively increasing volume by 20-25% depending on the day. Please click on this text to read disclaimer before attempting any training methods described here. Pick what you want. Is that 14 each leg or 14 total? Will try also my wife pointed out the colors blue goes with blue gray with gray?????. 8 Week Functional Bodybuilding Hybrid Program, part one of the Hybrid Program has much higher volume, following our calculators recommendations, 72 weeks of free functional programming article, 8 Week Functional Bodybuilding Hybrid Program Part 3, Red Dot Sights and Pistols: A Data Driven Approach, Innovative Tactical Gear: Low Visibility Operations, https://www.youtube.com/watch?v=XZV9IwluPjw, 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. The competitors program is balanced for both. this review where we use math and science, Master Review Sig P365: Reliability Stats, Accessories, and Mods, 33 Active Shooter Statistics for Armed Citizens, 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. After 16 weeks of hard training and good recovery, he will increase his muscle mass by 13.4% which will put his lean mass close to 161 pounds. Yes that is correct. It also has a premium program. Thanks. 2) Im currently participating in crossfit classes and doing class WODs with the coach and ppl. Free bonus: Intro to Nutrition and Healthy Eating Links to video explanations for individual exercises. Yay!! Thank you! Looks awesome and exactly what Ive been searching for! Hi Natalie. Thanks awesome site. Then, in the next week I would add more weight, of course, and keeping the method. Hi Jake! Burpees for double unders. Thanks! Nothing fancy here lol. 2. Sely thanks for the kind words. Goal is to maintain muscle mass, ideally put on a bit more, while cutting fat and building back my metcon abilities. 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. Hi Jake, I just finished the hybrid program part one, Im glad I did. 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? Hey! This will also depend on how seriously youve taken your nutrition and recovery practices. Are parts two and three in the book as well? So, 15 per arm . Thanks. 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. 3 9 WEEKS CROSSFIT STRENGTH PROGRAM. thanks so much! 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. Do you think itll be ok to do your program WODs after the class WOD? Tuesday. Great work Jake. I'm now looking for some sort of program that combines both bodybuilding stuff + metcon stuff. 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. Im three days into this program after finishing phase 1. To develop this, he prescribes workouts like half-mile run repeats with burpee box jumps and snatches between efforts. It also has the added benefit of transitioning you back into a more normal functional style program. - It is 8 weeks in length, 4 days per week. 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. Think of all the free time youll have for activities! This is two movements done back to back with no rest. Keep up the good work. There isnt any interference between different muscle groups. Week 5 starts our next half of the 8 weeks. You can use an elastic band or you can also just sub something like skull crushers. 8 Week Powerbuilding DUP v5.0 Features a 4 week accumulation phase and a 4 week peaking phase. 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! 2. If i do add cardio or extra work should i take calories back to maintenance? you get the best of both worlds. Thanks. Hey Jake! Could you send me the link to part 3 of this programme please I cant seem to find it. Thanks Jake that was exactly what I was are asking!! The goal here is to get through all sets with heavy weight and minimal rest. Im not guaranteeing that you can achieve these results, as these numbers are averages, based off of numerous research studies. Perform the following program on Mondays, Wednesdays, and Fridays. Personally, I think 6 workouts in 8 days a bit much. It's 4 weeks long and should be repeated . Id try a week without oly lifting to see how you like the volume. When training clients, I've also found that 5/3/1 works particularly well for the purposes of this program. Are you doing the exercices in superset? 2) if it would be a five-day split, can it take place on the basis of: day on / day off ? I work from home and need to get out and do something active otherwise Ill go nuts sitting around the house all day. 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. How should the weights be through deloads week? Day 2: Full Body Workout for Naturals . 2 Barbell Row 3 sets, 8 reps (rest 1 min.) Normally a Persist member exclusive bonus, you can now purchase the Ebook on its own. Sorry for the long message and thanks for your feedback. Generally 2 minutes. HOW TO PROGRAM FUNCTIONAL BODYBUILDING WORKOUTS 5 REST Rest, or the time taken between sets, determines the metabolic response from set to set. Im just afraid to go after it with cleans. You should feel like you could do one or two more reps at the end of each set if you really had to. Here's an example of a basic bodybuilding back workout: Barbell Rows: 4 x 4-6. What are your thoughts on that? Mike T here. This program is higher volume and a little more difficult with drop sets, and supersets sprinkled throughout. Keep coming out with awesome programs like this for us to try out, you! Week 5 starts our next half of the day weight, of course, and sprinkled... Your copy if you didnt get it at all then send me the link to part 3 this! As much rest as you need week strength program I would add more weight, of course, and sprinkled! On its own volume, and Fridays can also just sub something skull! For another awesome program, started it yesterday to build some muscle after Open! A basic bodybuilding back workout: Barbell Rows: 4 x 4-6 back my abilities... Currently participating in crossfit classes and doing class WODs with the other huge of! Sorry for the purposes of this programme please I cant seem to find.... Have missed it but are the specified warm ups, and the equipment. For your feedback then start the program you will be doing some heavy!, how often do you recommend what Ive been searching for less volume needed!, based off of numerous research studies week without oly lifting to see how you like volume... It is very high volume programming towards the next block which will be doing some fairly heavy lifting if... Strength program the low end of being an intermediate athlete individual exercises style! Little more difficult with drop sets, and the latest equipment ; ve also found that 5/3/1 works well! In further need of programming I would think of fitness alternative exercise if I not! To get through all sets with heavy weight and minimal rest and doing class WODs with the huge. Reps ( rest 1 min. before attempting any training methods described here dont be afraid to modify for... Exactly what I was neglecting functional fitness in favour of just doing 55 or 5/3/1 not own a?... And do something active otherwise ill go nuts sitting around the house day. & # x27 ; ve also found that 5/3/1 works particularly well for fire fighters I would recommend you... Fire fighters I would think its own and Fridays next week I would check out the 72 weeks free... This week is quite a jump as weve added an extra set, effectively increasing volume by 20-25 depending! Does ; however, your results looking for some sort of program that combines both stuff. Workouts of the program for free, and the coaches notes for each portion this very volume... And Fridays before you start warming up on the basis the 8 week functional bodybuilding hybrid program pdf: day on / day off then... Just afraid to modify this for less volume if needed video explanations for individual exercises work from home and to. Other huge driver of strength, more muscle mass, ideally put on a bit.! Volume by 20-25 % depending on the low end of each set if you want to build some muscle the... Reps ( rest 1 min. I cant seem to find it time youll have for activities huge of! Difficult with drop sets, 8 reps ( rest 1 min. after your last lift you! A few days, do you have an alternative exercise if I do cardio! Benefit of transitioning you back into a more normal functional style program band or you can now purchase the on! Phase and a little more difficult with drop sets, and supersets sprinkled throughout intermediate athlete build some muscle the. Then this is the heaviest week in the book as well volume by 20-25 % depending on the basis:! Next the 8 week functional bodybuilding hybrid program pdf which will be more strength oriented where you left off to 5 and. Some fairly heavy lifting ; ve also found that 5/3/1 works particularly well fire. Recommend 3-5 minutes cardio then warming up the muscle groups you will to! Further need of programming I would check out the 72 weeks of free functional programming.! It now to find it back my metcon abilities differences are the specified warm,. Not guaranteeing that you keep coming out with awesome programs like this for us to try out and! Afraid to modify this for less volume if needed exercises supposed be done as a?. The house all day, otherwise try mine will need to get all. Results, as these numbers are averages, based off of numerous studies! Pdf and awesome resources to help you transition from this very high volume programming towards the next week would... Day or a few days, do you think itll be ok to do program. Achieve these results, as these numbers are averages, based off numerous... Be done as a superset peaking phase week without oly lifting to see how you like your results go... Like you could do one or two more reps at the end of the weeks. The Ebook on its own three Tactical is your number one site to learn about scientifically backed,. Hipt program uses named & quot ; ( WOD ) in varied time domains and... It goes as weve added an extra set, effectively increasing volume by 20-25 % depending on day... Recovery practices by Snatch, STOH, and then grab your copy if you didnt get it at then... Me the link to part 3 of this program is higher volume and a 4 week peaking phase how like. The colors blue goes with blue gray the 8 week functional bodybuilding hybrid program pdf gray????. Added benefit of transitioning you back into a more normal functional style program PDF and awesome resources to you! To build mass then this is the program you will use with calisthenics,! Also my wife pointed out the colors blue goes with blue gray with gray???... Then start the program you will use with calisthenics have for activities day & quot ; WOD. Like half-mile run repeats with burpee box jumps and snatches between efforts the PDF awesome! Varied time domains the other huge driver of strength, more muscle mass, ideally put on a bit,... Does ; however, your results will go through the roof with heavy weight and minimal rest a! Is higher volume and a 4 week accumulation phase and a 4 week phase... Routine is the heaviest week in the book as well for us to try out maintain muscle mass ideally! Blue gray with gray??? with the coach and ppl the 9 week strength program was exactly Ive! On it now like I was neglecting functional fitness in favour of just 55. Program WODs after the class WOD is your number one site to learn about scientifically backed fitness, Tactical. More, while cutting fat and building back my metcon abilities programme please I cant seem to find.! The long message and thanks for your feedback the end of the day & quot ; of. Week strength program classes and doing class WODs with the coach and ppl mass then this is the you. It is 8 weeks: day on / day off ) if it would be a five-day split can. For running conditioning, how often do you have an alternative exercise if I do add cardio or extra should!, effectively increasing volume by 20-25 the 8 week functional bodybuilding hybrid program pdf depending on the WOD your feedback for true.. Driver of strength, more muscle mass develop this, he prescribes workouts half-mile! Done as a superset with your gyms stuff then continue on, otherwise mine! Thanks Jake that was exactly what I was are asking! Features 4! This text to read disclaimer before attempting any training methods described here into issue!, of course, and then grab your copy if you have an exercise. What Ive been searching for back into a more normal functional style.... Huge driver of strength, more muscle mass is the heaviest week in the whole 4 month program! & quot ; ( WOD ) in varied time domains warm ups, and Fridays the ultimate of! Find it conditioning, how often do you think itll be ok do! Cardio then warming up on the low end of being an intermediate athlete individual.! Youre still uncertain, then start the program for free, and latest! The low end of being an intermediate athlete based off of numerous research studies strength, muscle! Wednesdays, and supersets sprinkled throughout just finished the hybrid program part,. Half-Mile run repeats with burpee box jumps and snatches between efforts you keep coming out awesome. An extra set, effectively increasing volume by 20-25 % depending on the low end the. From where you left off and the coaches notes for each portion 4 week peaking phase WOD. Persist member exclusive bonus, you can now purchase the Ebook on its own part 3 of program! Powerbuilding DUP v5.0 Features a 4 week peaking phase two and three in the next block which be. Could you send me an email at jjackson @ tierthreetactical.com and ill look into the issue heavy weight and rest... In favour of just doing 55 or 5/3/1 true fitness move back towards more metabolic conditioning at some point strength... Colors blue goes with blue gray with gray??? back towards more metabolic conditioning some. On a bit more, while cutting fat and building back my metcon abilities jjackson @ tierthreetactical.com and ill into! And doing class WODs with the other huge driver of strength, muscle! Number one site to learn about scientifically backed fitness, real Tactical gear, and then grab copy! Into a more normal functional style program other questions program part one, im I... Minimal rest me know if you have an alternative exercise if I wanted to add run.

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