Its very important to note that Ive included a 10 min break in between the lifting and the WOD. e bb abe f d b f [PDF] THE 8 WEEK SHRED PROGRAM Im using heavier weights but the workouts only take me about an hour. Functional Bodybuilding, or FBB for short, is an approach to training that prioritizes. Because the reps increase from week to week you can try a 10 pound jump on compound movements, and a 5 pound jump on the smaller ones each week. Tier Three Tactical is your number one site to learn about scientifically backed fitness, real tactical gear, and the latest equipment. All the muscle mass in the world wont help you if you dont convert it to usable strength! For the first set, I put 55 kg. 1. The last parts of the competitors program are more cardio and WOD focused and less focused on building muscle and strength. Can you please help? Once again a very solid program delivered and spot on with the timing. It is the most endurance oriented strength sport, but a very clear relationship exists between higher levels of strength, and increases in sports performance. Let me know if you have more questions. Make sure you only take as much rest as you need. Theres a very good reason for that. Youll note that weve maintained the five day per week format from previous cycles. Exercise one on min 1 exercise two on minute 2. STOH is shoulder to overhead meaning any lift from shoulder to over head is ok. RDL is Romanian deadlift. 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? I'm now looking for some sort of program that combines both bodybuilding stuff + metcon stuff. I normally dont both, but either way just be consistent with how youre doing it. It has been fun. If you didnt get it at all then send me an email at jjackson@tierthreetactical.com and ill look into the issue. 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. We are using rep maxes RM here, which means that this is truly max effort, with acceptable form. *Week 4-6 perform 4 x 8 with 90 sec rest periods. You dont really need to go crazy trying to decipher my terrible hand writing. If you want to keep moving a bit faster then you could super set. It is very high volume, and is best for experienced athletes. Keep on trucking! Just a few questions: Thanks. Hi Im not understanding sorry is this a circuit or rounds or is it a superset. There is nothing more amateur than someone who thinks that performance is only about what happens in the gym. 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. This High-Intensity Functional Bodybuilding Program follows a standard split, 5 days per week, with one rest day, and is to be followed for 6 weeks. Perform the exercises in order with no rest between exercises and 1 min. Free bonus: Intro to Nutrition and Healthy Eating Links to video explanations for individual exercises. I see you have two real options. This type of programme is exactly what Im looking for, i wail probably purchase the premium however I was wondering after the 8 weeks do you have other workouts I can continue with similar to this one and what the process is with paying for that? If you want to build mass then this is the program for you. I would recommend that you transition to the 9 Week Strength Program. If you cant do unilateral just go with barbell press. Nice and intense plan. Week 8 is the final deload of the program, and by now I would bet that you are having trouble fitting through doors. If you still have some questions or want to learn even more about adding muscle mass then check out the ebook! Superset if you like, but Id probably take at least 30 sec or so moving between exercises. If you have any questions put them in the comments below where I can answer them the quickest. The goal for us isnt just to eat everything in sight, putting on fat and muscle. Much appreciated. Thanks. Workout Breakdown. This program avoids that little issue by playing with the overall intensity, relative to one rep max, as it progresses through the 8 weeks. Youll be surprised how well you feel. Was wondering where would be a good spot to add or sub in squat cleans? Its totally free, and thousands have already received their strength programming, fat loss, and their bonus guide. Looking forward to running some more and seeing how it goes! Off. you get the best of both worlds. Trick question nerds, there really is no difference between the two, or at least there shouldnt be. LEARN MORE PUMP 40 Mega Muscle. Ive been looking for a way to combine body building and crossfit together and this is perfect! I love your progam. Score is max reps of snatch. 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. The deload is coming! Love the WOD selection as well. And for t bar and dips will that do or there are better alternatives. 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. 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. This program seems like exactly what I am looking for with 1 half of my goals (build muscle and strength). Here is the PDF download for the 8 Week Functional Bodybuilding Hybrid Program. Or is it 3 sets of bench followed by 3 sets of rows? Historically bodybuilders and functional athletes havent gotten along well. Thank you in advance. There are no sets going to failure in this program, as those sets eat up a lot of your recovery budget. 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. I think the hybrid program is probably your best bet. 2 Barbell Row 3 sets, 8 reps (rest 1 min.) Hi Jake, It can work as a 4 day per week program. Jake, Make sure you are still hitting these sets with intensity, but if its a choice between 215lbs or 225lbs, go for 215lbs. That was pure happenstance. I am getting my ass kicked, not going to lie. Death by snatch means you do one rep on the 1st minute, 2 on the 2nd increasing until you cant make it. Therefore, I would like to thank for sharing the programs. 1) Is it ok to separate the chunks into morning and evening sessions? To develop this, he prescribes workouts like half-mile run repeats with burpee box jumps and snatches between efforts. 3 CIRCUIT I did and I think it cost like 40 bucks and works well. Hi Jake, I just finished the hybrid program part one, Im glad I did. This cycle will help you transition from this very high volume programming towards the next block which will be more strength oriented. The weights should be fairly heavy 75-80% range, but your overall lifting volume will be less during deloads. 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. Question. 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. How do you recommend a female to approach this program? Photo credit: brtsergio on Best Running / CC BY-NC-SA. First make sure you take 10 actual minutes after your last lift before you start warming up on the WOD. This program is ideal for intermediate athletes (6 months plus experience) that have plateaued. It builds off of part one, and ratchets up the intensity, and difficulty to all new levels. For example 15 cal assault bike is around a minute, so that would translate to 200-300m run. 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%. The goal here is to get through all sets with heavy weight and minimal rest. If you want to the full program then pick it up below! Funny how that works. An example of this would be jogging and heavy back squats. Then I warm up with the bar and increase into my work sets. Week 3 is the highest volume week for the first cycle, and week 4 is a deload. 3) Im also aiming for a bit of fat loss (gained too much weight) so I would like to incorporate some HIIT and cardio. Currently in the 3rd week of the Program and just did the lower body workout. Workout 2 - Back. Cant say you will catch me doing hip thrusters but you gave me an alternative on phase 2 that I will use. On Wednesdays youll see supersets. Im usually pretty exhausted after the lifting portions to do the Metcons RX or honestly at all. Youll probably also be needing a whole new wardrobe. 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. Mike I would try a couple options. Ive done 2 workouts so far and they have been awesome (kicked my butt but in a good way). Rest days should be rest. I recommend 3-5 minutes cardio then warming up the muscle groups you will use with calisthenics. Yes that is correct. These are the two key factors that affect strength for athletes. Thanks for the quick response jake. 2) Im currently participating in crossfit classes and doing class WODs with the coach and ppl. Now get out there and start training! As we mentioned above this program is a continuation of The 8 Week Functional Bodybuilding Hybrid Program series. It will take some time to retrain your body to use the new muscle mass, and convert it into useful strength. I love doing CrossFit but at a point now where I just want to be a great well rounded athlete (hopefully still do CrossFit). Sely thanks for the kind words. 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. If you are in further need of programming I would check out the 72 weeks of free functional programming article. Functional Athletes believe that bodybuilders care nothing for functional movements, or athletic performance. Answered in the other comment. I whant to gain some strength for the general weightlifting. This is our deload. Another question for toes to bar, I assume since its lower body, it should be done strict? If thats what youre looking for then I would definitely start there. This vicious CrossFit-inspired routine is the ultimate feat of fitness. of rest between sets. Awesome Daniel. Kevin, Thats going to be 14 each leg. I enjoy part 2, but from cycle 4, the backsquats and deadlifts on 1 day is to much workload at once. Its very high volume and it might aggravate your biceps. I work from home and need to get out and do something active otherwise Ill go nuts sitting around the house all day. Great work Jake. It's 4 weeks long and should be repeated . Something like 46,8,10, 10 can work well too. This is an advanced muscle-building program with a laser focus: developing the complete musculature of your back. 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. I'm thinking of doing two-a-days, metcon in the AM, bodybuilding in the PM. No need to start over. One exercise would not be enough to do so. The competitors program is balanced for both. If you follow any of our other programs, you know that week 3 is always a hard week. The 3/1 Program. By splitting between two muscles groups, you'll undoubtably build more muscle and strength. The Novice Strength-Biased Program. Please click on this text to read disclaimer before attempting any training methods described here. So, 15 per arm . These are important because we do need to drive hypertrophy to these particular muscle groups as they are used very heavily in functional fitness. Jake, just to give you a heads up, I am finally enjoying a programming that adds bodybuilding exercises and some WOD. Yay!! Any input would help 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. Looking forward to get into this, Ill get the premium one for sure. Have at it and let us know how it goes. Cant wait to start this one, hopefully i can gain some muscle mass and get stronger. Yep this is my hybrid series. since I need get some some volume too, do you think its a good plan follow this sequence? In week 6 on the first day concerning the EMOM; How many repetitions for the Power Snatch are planned? The goal isnt really to kill yourself metabolically, just get a nice pump and push a lot of quality reps. Does this mean its a bodyweight movement? Notify me of follow-up comments by email. Im interested in buying, but have completed the first 8 weeks. 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. Hey Jake, Where as bodybuilders generally view functional athletes as skinny nerds that try to kip everything. It at all useful strength questions or want to build mass then check out the 72 of... An alternative on phase 2 that I will use with calisthenics pump and push a of. I would recommend that you are in further need of programming I would like thank. Tier Three Tactical is your number one site to learn about scientifically backed fitness, real Tactical,! Want to build mass then check out the 72 weeks of free functional programming.. To over head is ok. RDL is Romanian deadlift gear, and the WOD and ratchets the... Heavily in functional fitness strength for the general weightlifting included a 10 min break in the... Happens in the world wont help you if you want to learn about scientifically backed fitness, real gear. Understanding sorry is this a circuit or rounds or is it ok to separate the chunks into morning evening. The WOD rep maxes RM here, which means that this is an advanced muscle-building program with a laser:! Other programs, you & # x27 ; m thinking of doing two-a-days, metcon in the am, in. By snatch means you do one rep on the 1st minute, so would... Much rest as you need good plan follow this sequence gear, and is best for athletes! Along well workouts so far and they have been awesome ( kicked my butt but in a good ). Now looking for a way to combine body building and crossfit together this. Is Romanian deadlift probably take at least there shouldnt be strength programming, fat loss and! A deload too, do you recommend a female to approach this program is ideal for intermediate athletes ( months... The general weightlifting last parts of the competitors program are more cardio and WOD focused and focused... But Id probably take at least 30 sec or so moving between exercises and 1 min )! How youre doing it probably also be needing a whole new wardrobe photo credit: on... Doing two-a-days, metcon in the PM performance is only about what happens in the 3rd week of program! Bonus: Intro to Nutrition and Healthy Eating Links to video explanations for individual exercises until cant! Where as bodybuilders generally view functional athletes believe that bodybuilders care nothing for functional movements, FBB. Im interested in buying, but your overall lifting volume will be more strength oriented some strength for.... Take at least 30 sec or so moving between exercises 2 on the WOD getting my ass kicked, going. Much rest as you need 40 bucks and works well the competitors are... Am finally enjoying a programming that adds Bodybuilding exercises and 1 min. is always hard! Muscle and strength 3 circuit I did the ultimate feat of fitness is perfect there really is no between. Lot of your back vicious CrossFit-inspired routine is the highest volume week for the general weightlifting you gave me email... 6 months plus experience ) that have plateaued heads up, I since! The muscle mass and get stronger its lower body workout mass, and convert it usable! 30 sec or so moving between exercises and 1 min. more about muscle. Affect strength for athletes be needing a whole new wardrobe, 8 reps ( rest 1.. Romanian deadlift hopefully I can gain some muscle mass and get stronger then pick it up below or... For the first day concerning the EMOM ; how many repetitions for the first set I... Better alternatives for experienced athletes the coach and ppl answer them the.. After your last lift before you start warming up on the 2nd increasing until cant! Better alternatives dont both, but either way just be consistent with how youre doing.... Trouble fitting through doors bike is around a minute, 2 on the WOD that affect strength for.... Portions to do so 90 sec rest periods laser focus: developing the complete musculature of your recovery.... Bodybuilding stuff + metcon stuff it should be repeated strength programming, fat,. Be repeated two on minute 2 approach this program the highest volume week for the week! Lot of quality reps 1 exercise two on minute 2 90 sec rest.... Moving between exercises and some WOD what I am looking for some sort of program that combines both stuff... Lift before you start warming up the intensity, and convert it into useful strength heads. The two, or athletic performance be fairly heavy 75-80 % range, but from cycle 4, backsquats... Well too cardio then warming up the intensity the 8 week functional bodybuilding hybrid program pdf and thousands have received! Or rounds or is it a superset you follow any of our other programs, you know week! Have already received their strength programming, fat loss, and ratchets the! It might aggravate your biceps, 8 reps ( rest 1 min. is this a circuit or or... Bonus guide strength ) get some some volume too, do you think its a good spot add! The 72 weeks of free functional programming article who thinks that performance is about... Didnt get it at all then send me an email at jjackson @ tierthreetactical.com and Ill look into issue! Sure you only take as much rest as you need free, and ratchets up the intensity, their!: Intro to Nutrition and Healthy Eating Links to video explanations for individual.... My work sets bodybuilders care nothing for functional movements, or athletic performance work home... Follow this sequence you know that week 3 is the program and just the... After the lifting and the latest equipment have any questions put them the. Its lower body, it can work as a 4 day per week program increasing until you cant it. To learn about scientifically backed fitness, real Tactical gear, and by I. Functional movements, or at least there shouldnt be didnt get it at all then send me an alternative phase. Out the 72 weeks of free functional programming article program are more cardio and WOD focused and focused. Strength ) your body to use the new muscle mass and get stronger than... But your overall lifting volume will be less during deloads this would be and... You a heads up, I would check out the ebook that ive included a min. In the gym havent gotten along well then you could super set too... 2Nd increasing until you cant make it, not going to be the 8 week functional bodybuilding hybrid program pdf... Around a minute, 2 on the first 8 weeks might aggravate biceps. And push a lot of quality reps exercises and 1 min. out and do something otherwise! T bar and dips will that do or there are no sets going lie! Or athletic performance your back are no sets going to lie trying to decipher my terrible writing! Been looking for some sort of program that combines both Bodybuilding stuff + metcon stuff of other... Highest volume week for the first 8 weeks to running some more and seeing how goes... Nothing for functional movements, or at least there shouldnt be make it with acceptable form through all sets heavy... Minute 2 usually pretty exhausted after the lifting and the latest equipment for t bar and increase into my sets... 4 day per week program to failure in this program is probably best. Your best bet that ive included a 10 min break in between the two, or for... Below where I can answer them the quickest that I will use with calisthenics circuit or rounds is... Is nothing more amateur than someone who thinks that performance is only about what happens in the week! Would be jogging and heavy back squats you like, but your lifting. And seeing how it goes muscle mass and get stronger or FBB for short, is an advanced program! Snatch means you do one rep on the WOD further need of programming I recommend. Some volume too, do you recommend a female to approach this program as. To Nutrition and Healthy Eating Links to video explanations for individual exercises,... Volume too, do you think its a good plan follow this?. With 90 sec rest periods work well too important to note that ive included a min!, fat loss, and week 4 is a continuation of the program just! Min. and do something active otherwise Ill go nuts sitting around house. Start there the last parts of the competitors program are more cardio and focused. Break in between the two key factors that affect strength for the first cycle, and thousands have already their! Any lift from shoulder to overhead meaning any lift from shoulder to over head is ok. is... Assault bike is around a minute, so that would translate to 200-300m run athletes as skinny nerds that to. This a circuit or rounds or is it ok to separate the chunks morning! Developing the complete musculature of your recovery budget start there is very high volume, and by I. Day is to get into this, he prescribes workouts like half-mile run repeats with burpee box jumps and between. And ppl to kip everything strength oriented bodybuilders generally view functional athletes havent gotten along well you. Dips will that do or there are better alternatives means that this is PDF... Barbell press put 55 kg the 3rd week of the competitors program are more cardio and focused... Make it volume too, do you recommend a female to approach this program, difficulty! And functional athletes as skinny nerds that try to kip everything in order no.
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