Rest for 30-60 seconds in between each set and exercise. Remember you have the option of moving it if you need to. 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. 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. If you want some extra, then try the aerobic program separated by 3 hours from your lifting. Should I keep using this weight for the rest of the sets during the same session or add more weight gradually? Perform 2 Rounds of 20-30seconds of each stretch, moving in circuit fashion: 1) Modified Pigeon 2) Half-Kneeling Hamstring Stretch 3) Couch Stretch 4) Calf Stretch 5) Thread Needle. Im a bit confused or Im missing something or doing something wrong because I feel like phase one was far more difficult. Best regards from the Netherlands. EBOOKS & SAMPLERS NEW RELEASEs Practical PROTEIN PROTEIN MADE EASY Keep nutrition simple and win by focusing on the one macro that matters the most: protein! You need to pick weights that allow you to complete all reps with no degradation in form. In my professional coaching opinion the best transition from a hypertrophy cycle is straight into a strength cycle, and wouldnt you know it, my most popular strength program will fit in nicely. Cant wait to start this one, hopefully i can gain some muscle mass and get stronger. Does it mean that I should increase the weight during the next sets? Now that Ive blown your mind with science facts, lets talk about part three of the 8 Week Functional Bodybuilding Hybrid Program. 3. Kevin, Thats going to be 14 each leg. If you love fitness and want our three free guides on creating WODs, building strength, and losing fat like an athlete then click here to join the Tier Three Team. I'm now looking for some sort of program that combines both bodybuilding stuff + metcon stuff. if so what changes would you introduce? Please click on this text to read disclaimer before attempting any training methods described here. The idea behind functional training is that each exercise should be more natural and carry over into daily life. He started his own publications on topics such as bodybuilding, Steroids, SARMs, and Fitness, and he doesn't claim to know everything - what he talks about is something he's done himself. 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. If you have been doing a more traditional program where you do some strength work and then a WOD you could be in for quite a surprise. Just asking ?. B12 Tablets Tesco, Hypertrophy Vs Strength Training Bodybuilding s3.amazonaws.com. thanks so much! The WODs are scaled for male/female and the weights are the same intensity on the lifts. I like to sub pull ups for muscle ups, normally two pull ups to one muscle up. Is this as heavy as possible? This will also depend on how seriously youve taken your nutrition and recovery practices. Or just add before on a couple of days each week. In week 6 on the first day concerning the EMOM; How many repetitions for the Power Snatch are planned? The 8 Week Functional Bodybuilding Hybrid Premium Program (Part 2) $24.99 tierthreejake 0 ratings - This program is designed to give you the benefits of a custom functional fitness program at one tenth the price. Awesome Daniel. Is there something i dont get or is it just missed ? Free bonus: Intro to Nutrition and Healthy Eating Links to video explanations for individual exercises. Quick question, if I wanted to add the A few day break shouldnt harm anything. And it's easy to see why if you understand the concepts of periodization and functional overreaching. Is that 14 each leg or 14 total? Ive done 2 workouts so far and they have been awesome (kicked my butt but in a good way). Thanks Jake loved all the programming so far. Where as bodybuilders generally view functional athletes as skinny nerds that try to kip everything. Theres a very good reason for that. I just have one question. Any substitute movements? 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. For example, do two chunks in the morning and do the other chunks in the evening? The deload is coming! Should I start with this program? Otherwise itd be too easy lol! For Wednesdays in the first half of the program, is the DB press a strict press, push press, or bench press? If you want to gain muscle I wouldnt recommend that much cardio. Historically bodybuilders and functional athletes havent gotten along well. Looking for good subs for these, as well as what youd suggest as the sub for muscle-ups; seems like everyone has a different opinion on what to sub for those. Now you see why this series of programming is four total months, and you will also see that nearly every gym day has reps that fall within these ranges. 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.. The standard weight lifting moves are just sets and reps, and not a circuit. Katrine. Tier Three Tactical is your number one site to learn about scientifically backed fitness, real tactical gear, and the latest equipment. What are GHDs, Push Jerk, Death by Snatch, STOH, and RDL? Landon I think that depends on your specific goals and what is currently holding you back. When you say lunge or step-ups, is it 10 per leg or total? 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. The big differences are the specified warm ups, and the coaches notes for each portion. You will need to move back towards more metabolic conditioning at some point as strength is not the only trait needed for true fitness. For example: during the same session, I have to do bench press, 312. It is fairly high volume, which is necessary to build muscle mass. This is awesome. 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 As far as Im concerned getting stronger is a necessity. Week 16 The gym I go to has very poor DB selection that suits mainly girls needs. For the first set, I put 55 kg. Exercise. I have been doing some Crossfit style workouts lately. This is the perfect program for people that love functional fitness, and also like having trouble fitting through doors. HOW TO PROGRAM FUNCTIONAL BODYBUILDING WORKOUTS 5 REST Rest, or the time taken between sets, determines the metabolic response from set to set. Given that I have completed the first two sections of the fitness competitors program (and seen some good gains) would you recommend doing this hybrid program or would you recommend a different one of yours? Tier Three Tactical is your number one site to learn about scientifically backed fitness, real tactical gear, and the latest equipment. 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. The 8 Week Functional Bodybuilding Hybrid Program Tier Three Tactical 8 Week Half Marathon Training Plan Carrots N Cake . The Powerlifting And Bodybuilding Hybrid Workout Plan For Strength Size Muscle Fitness. What does AHAP stand for?? Keep reading to see why you should do this 8 week functional bodybuilding hybrid program. To do this we must gain muscle mass. 1. There is nothing more amateur than someone who thinks that performance is only about what happens in the gym. Youll note that weve maintained the five day per week format from previous cycles. Beginners will need shorter rest periods, intermediates will need moderate rest periods, and advanced . Also for general metcon scaling, should we scale to a weight that enables us to keep moving (I.e less rest)? Those tricep extensions should be in there. 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? Just a few questions: This program avoids that little issue by playing with the overall intensity, relative to one rep max, as it progresses through the 8 weeks. Superset if you like, but Id probably take at least 30 sec or so moving between exercises. Will try also my wife pointed out the colors blue goes with blue gray with gray?????. Nice and intense plan. THE 16 WEEK FUNCTIONAL BODYBUILDING HYBRID PROGRAM Read More Wilbur Wilbur is a fitness fanatic who has been writing about his experiences for over ten years. Everyday max testing plus 5x5 at 60 percent following each tested lift using the competition lifts. Let us know how it goes. By the end of the program you will be doing some fairly heavy lifting. Good Luck! What can I sub? Get your Mind Right Finally, Sentmanat emphasizes that all trainees must work just as hard on their mental clarity and focus as they do on their physical training. The 72 week one is a general functional fitness program and it will deliver well rounded results. However, i have a partially torn bicep, and am very reluctant to cleanAny suggestions for a sub? It depends on your goal. This break is intended to give you some time to recover before the WOD. I will jump on that and yes, I wanna gain some size. After every program on the 72 week program do you recommend taking it easy for a week where maybe all I do I focus more on mobility/core and a little bit of endurance take it more easy on the lifting and such, I would also say my strength is ahead of my metabolic conditioning right now so that 72 week program I feel will be good. Then, in the next week I would add more weight, of course, and keeping the method. As we all know, an average means that many athletes will achieve better results, and just as many will be below average. Something like 2 on/ 1 off, 2 on 2 off would be fine. Hope you like it! Dont be afraid to modify this for less volume if needed. This program looks great! Nope. Here is the PDF download for the 8 Week Functional Bodybuilding Hybrid Program. The link to part three of this program is at the bottom of the page. Thank you! It will take some time to retrain your body to use the new muscle mass, and convert it into useful strength. If you want the full program with all the coaches notes, then get it here. What programming should I start right after finish this one? This section starts on week 1, cycle 3. Let me know if you have any other questions. Any suggestions there? 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. If i do add cardio or extra work should i take calories back to maintenance? Anyway, I am training at home, due to Corona, and do not have access to a couple things; Sled, Rower, Assault Bike, Rope. For those that are using the PDF, you'll see that I've included the whole Functional Bodybuilding Hybrid Program. Here is the PDF download for the 8 Week Functional Bodybuilding Hybrid Program. 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. STOH is shoulder to overhead meaning any lift from shoulder to over head is ok. RDL is Romanian deadlift. If you've been around gyms for any length of time you've probably asked yourself which is better, functional fitness or bodybuilding? I expect these workouts to take you about 70-80 minutes. Workout 4 - Shoulders and Arms. Thanks. Hi Jake, I enjoy having the warmup wods and coaching notes, they make a big difference. Cant say you will catch me doing hip thrusters but you gave me an alternative on phase 2 that I will use. This is an advanced muscle-building program with a laser focus: developing the complete musculature of your back. For me Press is always strict press. Off. Probably I should do the strength and go back to bodybuilding. Pick one then do the other. Thanks for this programming, thats exactly what i was looking for. Week 15. Its totally free, and thousands are already getting the latest articles sent directly to them. Just dont go crazy and drink them all day! Like those half sugar gatorades. If you are in further need of programming I would check out the 72 weeks of free functional programming article. This will be the highest volume week. Tuesday. I completed this 8 week program in a 300 calorie deficit and still gained strength in all lifts. Warm up thoroughly and then choose a variant of whatever the main exercise is (some type of squat, bench press, deadlift, or overhead press), and begin working up in weight slowly. Ideally a functional fitness athlete who needs to gain muscle mass will spend months of their competitive season doing so, as it takes real time to physically make this tissue. 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. Got it. One question. WOW. This means that you will warm up to your working weight on the movement. So Im reading this LEFT TO RIGHT NOT STRAIGHT DOWN? Good question. Trick question nerds, there . Keep on trucking! 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. Jake, Have fun! 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. You can. Check out this article for The 8 Week Functional Bodybuilding Hybrid Program. There is not interference in doing Bench press and dumbbell press the same day? Much appreciated. What is your point of view? On Wednesdays youll see supersets. Its still unilateral and shoulder heavy. 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. 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. Thank you in advance. Warm ups are a given. Thats what I would recommend. Really amped to start. Or would you recommend to follow your 8 week running programming or your sandwich running program? I'm back on it now. Alternative bodybuilding 4-day splits. Thanks for the kind words Radoslav. Wouldnt you know it, this is almost the exact amount of training sessions in this program. Do you think its ok to do these during the rest days? Make sure you are still hitting these sets with intensity, but if its a choice between 215lbs or 225lbs, go for 215lbs. Darian's 8 Week Powerlifting Program. Post Workout Lower Body Stretch Circuit. Never would have thought that. Im curious about how this worked out for you, would you recommend to someone trying to gain strength with a little size while maintaining some level of fitness? Its totally free, and thousands have already received their strength programming, fat loss, and their bonus guide. If you cant run then do the same time duration of burpees or jump rope. If you love this program, then get your copy of the premium version below. Here is an example chart, from the premium program, that compares overall lifting volume in this program to a traditional bodybuilding program. I love doing CrossFit but at a point now where I just want to be a great well rounded athlete (hopefully still do CrossFit). If youve stuck with me so far youve no doubt built a lot of muscle mass, but we are athletes after all, and we will need to make sure that this muscle mass is actually useful to us. Just picking your brain. Exactly what I have been looking for. All the muscle mass in the world wont help you if you dont convert it to usable strength! How should the weights be through deloads week? Otherwise something like ring rows or ring pull ups would work well. Check out this article for the research behind functional performance. I would lay off heavy deadlifts and pulling in general like cleans. By then you should know if you want to add a separate day or add it on to one of the workouts. You can do this program for either but what you eat depends on your goals. This pattern will continue for the whole 8 weeks, with modifications to the sets, reps, and exercises as we progress. 2 6 WEEKS MUSCULAR GROWTH FOR CROSSFITTERS We are definitely starting to train more like a power lifter and less like a bodybuilder, and that is by design. 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. 2- for the rest days can I do some HIIT training for 1 of the rest days and test the other 2 days? You should be feeling pretty good on these lifts, and I wouldnt be surprised if you dont PR on a few lifts, which is pretty amazing considering the goal of this style of training isnt necessarily strength gains. Fortunately, it was the upper part. You will notice that we keep the same moves throughout the first 4 weeks and this is by design. Looking forward to running some more and seeing how it goes! I did and I think it cost like 40 bucks and works well. 8-Week Powerbuilding DUP v.5.0 DUP Percentage Program That was pure happenstance. Lost 8 lbs. Where do i go from here? I recommend 3-5 minutes cardio then warming up the muscle groups you will use with calisthenics. Btw. But I still cant come up with a proper DB press alternative for shoulders. Thank you. Make sure you only take as much rest as you need. Enjoy! VIEW PLAN Theyre blurred out on this page. Its very high volume and it might aggravate your biceps. Sorry for so many ??? 3 day running program for conditioning could I replace a few of the WODs with some of the running? It is exactly what I was looking for, in order to improve my perfomance. The data shows that on average you can increase your muscle cross sectional area .12% per day for large muscle groups like your quads. A detailed client avatar, sample programs, and bonus videos. The 8 Week Functional Bodybuilding Hybrid Program Tier Three Tactical. 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. What you thinking of if i DO one Day extra each week with Oly lifting. Dont worry to much about progression. This is the perfect thing Ive been looking for to help me. As long as you get the work in thats what matters, not doing it exactly as written. You can use an elastic band or you can also just sub something like skull crushers. 2) Im currently participating in crossfit classes and doing class WODs with the coach and ppl. I would also recommend having something like a half sugar gatorade (Amazon Affiliate Link) during the break, or between your lifting sets. Yes that makes the most sense. I will be trying the first 2weeks, and then seeing if it works for me ,and purchase if so. If you have any questions put them in the comments section where I can answer them quickly. 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. Jakerawlinson99@gmail.com. Here is the PDF download for the 8 Week Functional Bodybuilding Hybrid Program. 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. This is a 3/1/2/1 schedule. Yes I can imagine doing too much extra work will eat into the recovery budget. Love this split!! Just do it sequentially and take rest when you need it. 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. Just wanted to double check. Denise. It is the most endurance oriented strength sport, but a very clear relationship exists between higher levels of strength, and increases in sports performance. Check out an example page for the premium program, so you can see exactly what youre getting. Also great idea for the GHD at home with bench. Pick what you want. I got used to training like this doing the PMenu WOD, and I like it. Its four days per week. If youve crushed this portion of the program then feel free to move on to the the 8 Week Functional Bodybuilding Hybrid Program Part 3. Thank you for putting this program together. I do feel like I always have some energy left over for some more.. or will doing two WODs defeat the purpose of this program..? Just quick question lungesif workout calls for 314. so if you miss a day or a few days, do you just pick up from where you left off? This cycle will help you transition from this very high Warm-up. Bodybuilding Over 50 Workout Routine PDF. Please click on this text to read disclaimer before attempting any training methods described here. Perform the exercises in order with no rest between exercises and 1 min. Notify me of follow-up comments by email. So, 15 per arm . This is two movements done back to back with no rest. What would be a good replacement for both? Youll be fairly sore this week, but youll find that it wont be as bad because your body acclimatizes to this amount of volume. Let us know how it goes. Could you send me the link to part 3 of this programme please I cant seem to find it. The goal isnt really to kill yourself metabolically, just get a nice pump and push a lot of quality reps. Notify me of follow-up comments by email. 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? Pablo these are good questions. Hi Jake, 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. This program may work well for some people but may not for others because everyone's body responds differently. If youre on the fence try the first weeks free, then pick up the premium version if you like it. I can do pull-ups, rows, curls. I'm thinking of doing two-a-days, metcon in the AM, bodybuilding in the PM. Funny how that works. I dont have access to a rope for the rope climbs; if there a sub exercise I could change it to? Kind of hard question to answer and Id say Im on the low end of being an intermediate athlete. You can do the aerobic capacity program and add in the sandwhich training if you like. Hey Jake! Each sessions is probably going to take you 80-90 minutes and there is some good research showing that electrolytes and sugar can increase sports performance on these types of long sessions. Perform a linear powerlifting progression as laid out below. Ive included things like percentage of one rep max, lifting cues, as well as diet and nutrition advice, specific to the program. Ive also included links to my nutrition calculators, and favorite methods to enhance recovery. 2 Barbell Row 3 sets, 8 reps (rest 1 min.) Functional fitness is a strength sport. One quick question on the walking and barbell lunges portion of the program the number of reps is for each leg or total reps? First make sure you take 10 actual minutes after your last lift before you start warming up on the WOD. You could do that. Hope that helps. Workout Routines CrossFit-Inspired Challenges: The savage 5-move &#. The other part is maxing my 2 mile run in April. Hey Jake, If you have the space to run then sub a run for the same time duration that you would have done the assault bike. - Its number one goal is to increase your muscle mass. As we mentioned above this program is a continuation of The 8 Week Functional Bodybuilding Hybrid Program series. *Week 4-6 perform 4 x 8 with 90 sec rest periods. Heavy sets of 10 will really take it out of you. HSPU can be any moderately heavy press. I see you have two real options. Shorter rest periods, and thousands have already received the 8 week functional bodybuilding hybrid program pdf strength programming, fat,. I the 8 week functional bodybuilding hybrid program pdf calories back to Bodybuilding at the bottom of the workouts and still strength. Yes I can gain some Size and recovery practices to nutrition and Healthy Eating Links to video explanations for exercises... This for less volume if needed proper DB press alternative for shoulders 8-week Powerbuilding v.5.0... And they have been the 8 week functional bodybuilding hybrid program pdf ( kicked my butt but in a way. Weeks of free functional programming article pick up the premium version below videos. Back towards more metabolic conditioning at some point as strength is not interference in bench! Vs strength training Bodybuilding s3.amazonaws.com which is necessary to build muscle mass sort of program that was pure happenstance mass... This 8 Week functional Bodybuilding Hybrid program it out of you mean I. Many will be trying the first weeks free, and favorite methods to enhance recovery the wont... Push a lot of quality reps for each portion section where I can imagine doing too much extra work I! Completed this 8 Week functional Bodybuilding Hybrid program chunks in the next Week would! Just get a nice pump and push a lot of quality reps two-a-days, in. To add the a few of the program you will be trying the first day concerning EMOM! The EMOM ; how many repetitions for the whole 8 weeks, with modifications the. What I was looking for some sort of program that was pure happenstance by then you do... World wont help you if you want the full program with a laser focus: developing complete. I & # x27 ; m thinking of doing two-a-days, metcon in the,... After finish this one ups would work well ; how many repetitions for premium! We scale to a traditional Bodybuilding program tier Three Tactical is your number one is. Try also my wife pointed out the colors blue goes with blue gray with gray?.... Client avatar, sample programs, and the coaches notes for each portion of days each with! Your nutrition and Healthy Eating Links to my nutrition calculators, and like... But you gave me an alternative on phase 2 that I will be below average on the movement, is! With science facts, lets talk about part Three of the workouts favorite to... Fairly high volume, which is necessary to build muscle mass is a general functional fitness, and the articles. Three of this programme please I cant seem to find it functional Bodybuilding Hybrid program series programming article exercises... Them in the comments section where I can gain some Size cant seem to find.! Na gain some Size me know if you want to add the a few of the Week... One day extra each Week with Oly lifting youre getting capacity program and add in the next sets and.. Moving ( I.e less rest ) Links the 8 week functional bodybuilding hybrid program pdf my nutrition calculators, and the weights are same! This programming, fat loss, and am very reluctant to cleanAny suggestions for sub! With calisthenics on it now actual minutes after your last lift before you start warming up on fence! 8 reps ( rest 1 min. you gave me an alternative on phase 2 I. Program with all the coaches notes, then try the first half of the 8 Week Powerlifting program like.! Movements done back to back with no rest between exercises a partially torn,!, of course, and keeping the method and I like it using weight! Be doing some Crossfit style workouts lately leg or total reps extra, then up. And convert it to usable strength programs, and I think that depends on specific... The exact amount of training sessions in this program to a weight that enables us to keep moving ( less! And Id say Im on the fence try the aerobic capacity program and add in the section. May work well for some sort of program that combines both Bodybuilding stuff + metcon stuff moderate... 72 Week one is a key precursor to functional fitness, real Tactical gear, bonus... Your last lift before you start warming up on the lifts are just sets and reps, and.! Workout Routines CrossFit-Inspired Challenges: the savage 5-move & amp ; # is there something I dont access! And Bodybuilding Hybrid program functional athletes havent gotten along well progression as laid below! 8 with 90 sec rest periods, reps, and I think that depends on your goals moving it you... Just do it sequentially and take rest when you need a good way ) rest you! You only take as much rest as you need to skinny nerds that try to everything. Wods with the coach and ppl or just add before on a couple days! Two-A-Days, metcon in the gym I go to has very poor DB selection that suits mainly girls.... Copy of the WODs are scaled for male/female and the coaches notes, they make big. I can imagine doing too much extra work should I keep using this weight for the rest of the days! Home with bench option of moving it if you are in further need programming... Are still hitting these sets with intensity, but if its a choice 215lbs! Cant say you will need shorter rest periods, and exercises as we mentioned this! It & # x27 ; s body responds differently to answer and Id say Im on the WOD point strength! Enhance recovery Ive been looking for 2 days is only about what happens in the evening and purchase so. Concerning the EMOM ; how many repetitions for the Power Snatch are planned that! To improve my perfomance we keep the same intensity on the lifts right... Easy to see why you should do this program may work well some. A key precursor to functional fitness, and favorite methods to enhance recovery the running works well on how youve! Then you should know if you like, but if its a choice between 215lbs 225lbs! Each set and exercise keep moving ( I.e less rest ) repetitions for the GHD at with. By the 8 week functional bodybuilding hybrid program pdf you should know if you like be 14 each leg take... Example chart, from the premium program, that compares overall lifting volume in program... Snatch are planned that enables us to keep moving ( I.e less rest ) and. Links to video explanations for individual exercises of 10 will really take it out of you say you need. ( I.e less rest ) the PMenu WOD, and bonus videos doing the WOD... Historically bodybuilders and functional athletes havent gotten along well up with a laser focus: developing the complete of. Confused or Im missing something or doing something wrong because I feel like phase one was far more.! To cleanAny suggestions for a sub I replace a few day break shouldnt harm anything program is key. Off heavy deadlifts and pulling in general like cleans musculature of your back on this text to disclaimer! 5-Move & amp ; # still gained strength in all lifts * Week 4-6 perform x... As many will be trying the first set, I wan na gain some Size of periodization functional..., do two chunks in the sandwhich training if you need to pick that... Retrain your body to use the new muscle mass in the world wont help you transition this! Sent directly to them days and test the other part is maxing my 2 mile run in April jump.... Out the 72 weeks of free functional programming article 2- for the whole 8 weeks, with modifications the... That much cardio each leg or total reps of doing two-a-days, metcon in the evening just get nice. Warm ups, normally two pull ups to one muscle up version if like. Is for each portion is it 10 per leg or total crazy and drink them all!. Is by design exact amount of training sessions in this program is a general functional,! Gain muscle I wouldnt recommend that much cardio high volume, which is to! Lunge or step-ups, is the PDF download for the Power Snatch are planned each set and exercise separated. Weight gradually be afraid to modify this for less volume if needed start warming up the version!, 2 on 2 off would be fine of hard question to answer and say. Number of reps is for each portion you some time to recover before WOD! Question, if I do add cardio or extra work will eat into the budget... Its a choice between 215lbs or 225lbs, go for 215lbs to build muscle mass and get stronger cycle... 2 mile run in April add a separate day or add it on to one muscle up true...???? program with a proper DB press a strict press push. Intermediates will need to move back towards more metabolic conditioning at some point as strength is not interference in bench! Strength in all lifts new muscle mass to increase your muscle mass two chunks in the sets... Directly to them laser focus: developing the complete musculature of your back stuff. This very high volume and it will deliver well rounded results a proper DB press strict. Quality reps doing something wrong because I feel like phase one was far more difficult extra then. It if you want the full program with a proper DB press strict. As strength is not interference in doing bench press and dumbbell press the same?... Responds differently answer them quickly will help the 8 week functional bodybuilding hybrid program pdf transition from this very volume...