The WOD is a circuit for max speed, reps, or as fast as possible. Tier Three Tactical is your number one site to learn about scientifically backed fitness, real tactical gear, and the latest equipment. Well maybe not, but you get the idea. This program is higher volume and a little more difficult with drop sets, and supersets sprinkled throughout. 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. Below is a 10-week powerbuilding program. Youll probably also be needing a whole new wardrobe. You could also do some taller box jumps for power production as well. Day 1 - Pull Day (Back and Biceps) Day 2 - Push Day (Chest, Triceps, Shoulders) Day 3 - Leg Day (Quads, Hamstrings, Calves) Day 4 - Rest. You dont really need to go crazy trying to decipher my terrible hand writing. Good question. Do you think this program is a good follow on from your 12 week muscle builder, both used for fat loss? This is the heaviest week in the whole 4 month long program. Thanks Jake. If you want to maximize the amount you can lift then go through and do all three sets of one exercise before moving on. Or is it 3 sets of bench followed by 3 sets of rows? Just several questions: No supersets unless I specifically spell that out. 8-Week Powerbuilding DUP v.5.0 DUP Percentage Program This program is for those that want to build muscle mass and maintain their current METCON ability. 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. First thing check your spam folder. It will slow your strength gain a bit, but youll still make great progress. Im loving your website. Looking forward to running some more and seeing how it goes! Do you think itll be ok to do your program WODs after the class WOD? Thanks. 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. Thank you! Just wondering before i hit that buy button: 1. Swap with deads or squats every cycle? Thanks for another awesome program, started it yesterday to build some muscle after the Open! 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.. group (IG) that performed the 8 weeks CrossFit training program or control . That was pure happenstance. You should then jump in after the 9 week strength cycle in the overall plan, and continue on. Week 16 I like to sub pull ups for muscle ups, normally two pull ups to one muscle up. Also great idea for the GHD at home with bench. Just quick question lungesif workout calls for 314. This vicious CrossFit-inspired routine is the ultimate feat of fitness. If you follow any of our other programs, you know that week 3 is always a hard week. You know, things, like nutrition and recovery. 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. It is the most endurance oriented strength sport, but a very clear relationship exists between higher levels of strength, and increases in sports performance. Enjoy ! This section starts on week 1, cycle 3. Let me know if you have any questions. Or you can actually by a pulley, cable, snap rings and a cheap push down bar to make your own. Dont worry to much about progression. 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. Could you send me the link to part 3 of this programme please I cant seem to find it. Really amped to start. I see you have two real options. What are the rest times between sets/exercises. The link to part three of this program is at the bottom of the page. No worries Daniel. In the first week on the second day, theres a WOD but i cant see the reps for the dumbell snatches. If you want all the details, then pick up your copy of my premium program below. How do you recommend a female to approach this program? Superset if you like, but Id probably take at least 30 sec or so moving between exercises. Im doing CF for 5 years now but i stopped gaining relevant muscle mass a few years ago. 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. Thanks for the quick response jake. 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. B12 Tablets Tesco, Hypertrophy Vs Strength Training Bodybuilding s3.amazonaws.com. Its no secret that Ive published a ton of free programs on this site, and I continue to do so. Just finishing up Bodybuilding program Part I. I am really enjoying this type of training. As many folks are, I am working out from home. Ive also received a lot of requests for custom programs from athletes around the world. This cycle will help you transition from this very high Michael, Id make sure that your arm is recovered before starting this program. This program seems like exactly what I am looking for with 1 half of my goals (build muscle and strength). Again we have the heaviest week, right before the deload. If you are reading this website, then you are smart enough to realize that neither of these stereotypes holds much truth. Just make sure that you keep pushing yourself in the following weeks, handling the heaviest load you can with the right technique. - Its number one goal is to increase your muscle mass. Normally a Persist member exclusive bonus, you can now purchase the Ebook on its own. 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. Ive been looking for a way to combine body building and crossfit together and this is perfect! Monday. Thank you. However, i have a partially torn bicep, and am very reluctant to cleanAny suggestions for a sub? Hi Jake, this will be the 4th of your programmes that I will do, and Ive loved every one, so thank you for that! This is the most crucial aspect of a training plan to manage. Regarding your first question you can separate as you like. 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) For Wednesdays in the first half of the program, is the DB press a strict press, push press, or bench press? That was awesome, felt great! Best regards from the Netherlands. Here is the PDF download for the 8 Week Functional Bodybuilding Hybrid Program. 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. Video of a demo? The full details of this week are available in the premium version only. This is the perfect thing Ive been looking for to help me. But I still cant come up with a proper DB press alternative for shoulders. Now, get out there and train! 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. Thanks, Hi Jake, 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. Ive also included links to my nutrition calculators, and favorite methods to enhance recovery. I'm thinking of doing two-a-days, metcon in the AM, bodybuilding in the PM. Im werry intrested to buy this, however do you have alternating exercises for typical crossfit exercises like Muscle-up/ Dubble unders/ HSPU, included? all those exercises newer atleats do not have skillz for yet . Hey! Hey Jake, 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. It will take some time to retrain your body to use the new muscle mass, and convert it into useful strength. Dont be afraid to modify this for less volume if needed. The idea behind functional training is that each exercise should be more natural and carry over into daily life. Im doing alot off oly lifting complex and just love it. If youre on the fence try the first weeks free, then pick up the premium version if you like it. I include things like the percentages, rest periods, and goals to shoot for. If you are in further need of programming I would check out the 72 weeks of free functional programming article. This program may work well for some people but may not for others because everyone's body responds differently. Similar to 55 but then the rep scheme changes? Enjoy! Thanks. I want to make sure Im reading this right. Over 50 Bodybuilding Workout Routine. Notify me of follow-up comments by email. Check out this article for The 8 Week Functional Bodybuilding Hybrid Program. Thank you in advance for your answer! Thanks for the kind words Radoslav. Workout Breakdown. This is by design. Keep on trucking! Like those half sugar gatorades. I assumed it was that and thats what Ive been doing. - It is 8 weeks in length, 4 days per week. 8 Week Powerbuilding DUP v5.0 Features a 4 week accumulation phase and a 4 week peaking phase. 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. Workout 1 - Chest and Abs. We will be hitting some 5RMs and moving back into more traditional functional style training. 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. Should I keep using this weight for the rest of the sets during the same session or add more weight gradually? Close-grip bench press 3 sets, 10 reps (no rest) Hanging leg raise 3 sets, 15 reps (rest 1 min.) 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. Make sure im reading this website, then pick up the premium version if like. Up the premium version if you want to build muscle and strength ) doing... Not for others because everyone & # x27 ; s body responds differently folks... I keep using this weight for the dumbell snatches and goals to shoot.... 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