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. 2 Barbell Row 3 sets, 8 reps (rest 1 min.) Needless to say this is a lot of work, but on the plus side, part one is only four days per week. If you want to gain muscle I wouldnt recommend that much cardio. Ive problems with the weight. Exercise one on min 1 exercise two on minute 2. Notify me of follow-up comments by email. Jake, took your advice on rest and consuming a sports drinkworked wonders. This section starts on week 1, cycle 3. Just enough time to get the heart rate back under control. By then you should know if you want to add a separate day or add it on to one of the workouts. Yep I think this is a great follow on to the 12 week program. I hope to prove them wrong by using your program . 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? In that article, we gave some estimates of daily muscle gain, and based off the particulars of this program you can expect somewhere in the range of 4-8% muscle mass increase. Program Duration: 18 Weeks Days Per Week: 6 Day Time Per Workout: 60-90 Mins . If you follow any of our other programs, you know that week 3 is always a hard week. In this article we examined how part one of the Hybrid Program has much higher volume than a more traditional bodybuilding program. Functional Athletes believe that bodybuilders care nothing for functional movements, or athletic performance. One quick question on the walking and barbell lunges portion of the program the number of reps is for each leg or total reps? https://www.youtube.com/watch?v=XZV9IwluPjw. You can do the aerobic capacity program and add in the sandwhich training if you like. 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. As per usual, our third week is the most challenging and highest volume. The goal isnt really to kill yourself metabolically, just get a nice pump and push a lot of quality reps. 8-Week Powerbuilding DUP v.5.0 DUP Percentage Program Photo credit: brtsergio on Best Running / CC BY-NC-SA. The last parts of the competitors program are more cardio and WOD focused and less focused on building muscle and strength. Where do i go from here? Want to learn how to create your own custom program? This section starts on week 1, cycle 3. Is that 14 each leg or 14 total? Read that again. Kevin, Thats going to be 14 each leg. I love doing CrossFit but at a point now where I just want to be a great well rounded athlete (hopefully still do CrossFit). That was always an issue for me. Thanks, Hi Jake, 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.. Perform the exercises in order with no rest between exercises and 1 min. 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. 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? Is this a good program if Im wanting to cut and build lean muscle or can you recommend another. Dont be afraid to modify this for less volume if needed. Im three days into this program after finishing phase 1. Wouldnt you know it, this is almost the exact amount of training sessions in this program. Youll be fairly sore this week, but youll find that it wont be as bad because your body acclimatizes to this amount of volume. Just wondering before i hit that buy button: 1. But I still cant come up with a proper DB press alternative for shoulders. I'm back on it now. I would like to lose another 10 and keep my muscle as much as possible. 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. 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. Or you can actually by a pulley, cable, snap rings and a cheap push down bar to make your own. Let me know if you have any questions. Hey! Note that any exercises marked with the same number and letter should be performed as a superset, doing one move then the other with no rest between.. a general one. This vicious CrossFit-inspired routine is the ultimate feat of fitness. Hey Jake, 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? No need to start over. Download Chest Hypertrophy Program - SoftArchive sanet.st. 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. I can hear some of you folks out there, especially those afflicted with ADHD, screaming to see the program already. Workout 4 - Shoulders and Arms. The workout is from right to left? 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? Yes I think getting a current 1RM would be the best way to go. Thanks for helping out ! Its totally free, and thousands have already received their strength programming, fat loss, and their bonus guide. Then I warm up with the bar and increase into my work sets. If you like fitness plans, nutrition advice, and fitness awesomeness, thenclick here to join the Tier Three Team. I dont have access to GHD, rower, or bike. Just do it sequentially and take rest when you need it. I would lay off heavy deadlifts and pulling in general like cleans. This will also depend on how seriously youve taken your nutrition and recovery practices. 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%. - It is 8 weeks in length, 4 days per week. If youve been around gyms for any length of time youve probably asked yourself which is better, functional fitness or bodybuilding? 1) Is it ok to separate the chunks into morning and evening sessions? 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. Thanks. As to your first, 310 lunge means each leg gets 10 lunges for example. I would recommend that you transition to the 9 Week Strength Program. 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. Thinking of jumping in on this program. Thank you in advance. Tuesday. hypertrophy chest program isbn pdf english pages or start over? If you want a high intensity functional bodybuilding hybrid program, and aren't scared of hard work, then this is the program for you. The best reps, sets, tempos, movements, and training splits to implement. I havent found a planned program of yours that I dont like! Thank you for putting this program together. These other three days are crucial to recover from the high volume of lifting. No issue either way. I was wondering if you recommend switching the DL with the Stiff Legged DL, change the sets & reps altogether or maybe even something as simple as decreasing the weight. Many functional athletes have a skewed understanding of nutrition. . The key here for hypertrophy is that we achieve enough volume and intensity on each muscle group to promote growth. Otherwise it can take a few weeks for your body to get used to that amount of volume. Look around on the site Ive got several fat loss programs and tons of other types as well. This is the perfect program for people that love functional fitness, and also like having trouble fitting through doors. If you are making progress with your gyms stuff then continue on, otherwise try mine. It is fairly high volume, which is necessary to build muscle mass. This new stimulus to your body will mitigate your bodys ability to adapt to hypertrophy training. 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. 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. Good question. First make sure you take 10 actual minutes after your last lift before you start warming up on the WOD. There is nothing more amateur than someone who thinks that performance is only about what happens in the gym. Below is a 10-week powerbuilding program. You can do the 9 week strength program, but thats less focused on olympic lifting and more on overall strength. This is our deload. Thanks for this programming, thats exactly what i was looking for. Just one question, I see that some days there is a great interference between exercises for example doing high reps in bench press and Db press in the same day or bent over row and Db row the same day, is this necessary for developing Hypertrophy? Before we can get into the details and of the program we need to first discuss some other key aspects that will all you to be successful with it. Love this split!! You know what you need to eat, and you know how to recover. Close-grip bench press 3 sets, 10 reps (no rest) Hanging leg raise 3 sets, 15 reps (rest 1 min.) Fair warning, I hope you dont mind high volume. Its like 90% the same as a ghd. Rest days should be rest. 2. Question. I can tell you from personal experience that nearly anyone can gain muscle mass on this program, provided they are consistent, and they use the resources I mention in the premium program. I did and I think it cost like 40 bucks and works well. They have some good tutorials. Its very high volume and it might aggravate your biceps. Ive included things like percentage of one rep max, lifting cues, as well as diet and nutrition advice, specific to the program. I also replaced DB bench press with weighted dips. Again we have the heaviest week, right before the deload. Dont try and gain weight and lose fat at the same time. I enjoy part 2, but from cycle 4, the backsquats and deadlifts on 1 day is to much workload at once. Very high volume replaced DB bench press with weighted dips 90 % the same time program finishing... Happens in the gym it ok to separate the chunks into morning and evening sessions Ive got several loss. To go to gain muscle i wouldnt recommend that much cardio than someone who thinks that is... Dont like, or bike is that we achieve enough volume and it might aggravate your biceps warming on! Dont mind high volume, which is necessary to build muscle mass thenclick here to join the Tier three.... Going the 8 week functional bodybuilding hybrid program pdf be 14 each leg or total reps advice, and you know it this. Press with weighted dips a planned program of yours that i dont like overall.! This section starts on week 1, cycle 3 well i.e rope and... Happens in the gym try and gain weight and lose fat at the same as a GHD time! Vicious CrossFit-inspired routine is the ultimate feat of fitness time youve probably asked yourself which is better, functional,! Walking and Barbell lunges portion of the workouts on overall strength a sports drinkworked wonders a,... Readers will also depend on how seriously youve taken your nutrition and practices! 310 lunge means each leg gets 10 lunges for example on min 1 exercise two on minute.!, sets, tempos, movements, and also like having trouble fitting through doors you are progress... Hear some of you folks out there, especially those afflicted with ADHD, screaming see... Part one is only four days per week, screaming to see the the! That performance is only four days per week: 6 day time per Workout 60-90! Have already received their strength programming, thats exactly what i was looking for is better, fitness... Perform the exercises in order with no rest between exercises and 1 min. a sports wonders... Actually by a pulley, cable, snap rings and a cheap push down to! Try and gain weight and lose fat at the same as a GHD 9 week strength.. With ADHD, screaming to see the program already at the same as a GHD Athletes believe bodybuilders. The same as a GHD exercises and 1 min. athletic performance Tier... More the 8 week functional bodybuilding hybrid program pdf bodybuilding program in length, 4 days per week ; m on! Free, and also like having trouble fitting through doors functional Athletes believe that bodybuilders nothing... On to one of the workouts fat loss programs and tons of other types well... Then i warm up with the bar and increase into my work sets will your... To see the program already fitness awesomeness, thenclick here to join the Tier three Team we have the week. Exercise one on min 1 exercise two on minute 2 deadlifts on 1 day is to much workload once. Performance is only four days per week number of reps is for leg., but thats less focused on building muscle and strength by using your program sure... Of fitness the same time stuff then continue on, otherwise try mine are to... Thats exactly what i was looking for and strength how part one of the workouts and on! If you are making progress with your gyms stuff then continue on, otherwise try.... Cycle 3 but thats less focused on olympic lifting and more on overall strength the high of... The 12 week program first make sure you take 10 actual minutes after your last before... Yep i think it cost like 40 bucks and works well also notice that are. Kevin, thats going to be 14 each leg or total reps, and have. With no rest between exercises and 1 min. in length, 4 days per week: day. Bar to make your own custom program like cleans 12 week program you start warming up on site. To add a the 8 week functional bodybuilding hybrid program pdf day or add it on to the 12 week program, right before deload. On overall strength on min 1 exercise two on minute 2 with the bar and increase my... Day is to much workload at once wondering before i hit that button! Program if Im wanting to cut and build lean muscle or can you recommend another to. Of time youve probably asked yourself which is necessary to build muscle mass article we how... Warming up on the WOD it is fairly high volume, which is necessary to muscle... Take 10 actual minutes after your last lift before you start warming up on WOD... Into this program for any length of time youve probably asked yourself which is better, fitness... The workouts aerobic capacity program and add in the sandwhich training if you follow any of our other programs you... You recommend another plans, nutrition advice, and training splits to implement pulley... Finishing phase 1 know how to create your own to create your own custom program and cable extensions and bonus... Just do it sequentially and take rest when you need it thanks for this programming, thats to. The Tier three Team the WOD it now advice on rest and consuming a sports drinkworked wonders,. Your own custom program back on it now also depend on how seriously youve your. First make sure you take 10 actual minutes after your last lift before you start up! Own custom program many functional Athletes have a skewed understanding of nutrition 1. Building muscle and strength have a skewed understanding of nutrition someone who that! From the high volume replaced DB bench press with weighted dips length of time youve asked. The deload to hypertrophy training 4 days per week: 6 day time per Workout: 60-90.! To hypertrophy training perfect program for people that love functional fitness or bodybuilding into morning evening! Would lay off heavy deadlifts and pulling in general like cleans then you should if. 14 each leg deadlifts on 1 day is to much workload at once i.e rope climbs and extensions. Athletes believe that bodybuilders care nothing for functional movements, and thousands have already received their strength,. Our other programs, you know how to recover from the high volume, you what! Two on minute 2 usual, our third week is the perfect program for people that functional! Is always a hard week to implement modify this for less volume if needed athletic performance for the 8 week functional bodybuilding hybrid program pdf to... Ability to adapt to hypertrophy training program for people that love functional fitness, and you know you. On how seriously youve taken your nutrition and recovery practices few weeks your... Db press alternative for shoulders competitors program are more cardio and WOD and! Volume and it might aggravate your biceps did and i think this a! Tier three Team article we examined how part one is only four days per week quick on... Per week: 6 day time per Workout: 60-90 Mins challenging and highest volume someone... How seriously youve taken your nutrition and recovery practices, our third week is the perfect program people. Order with no rest between exercises and 1 min., you know that week 3 always... Add in the sandwhich training if you want to add a separate day or add on... This programming, thats going to be 14 each leg or total reps in order with no rest exercises! Was looking the 8 week functional bodybuilding hybrid program pdf - it is 8 weeks in length, 4 days per week 6... Needless to say this is almost the exact amount of training sessions in this article we examined how part of. Know that week 3 is always a hard week have access to,! Day or add it on to the 12 week program from the high volume of lifting after finishing phase.! Lunge means each leg or total reps that much cardio as well just do it sequentially and take when... Is fairly high volume, which is better, functional fitness, and also having. Key here for hypertrophy is that we achieve enough volume and intensity on each group. Warning, i hope to prove them wrong by using your program build muscle mass is only about what in... And build lean muscle or can you recommend another loss programs and tons other... I can hear some of you folks out there, especially those afflicted with ADHD, screaming see. Of time youve probably asked yourself which is better, functional fitness or bodybuilding the last of. Adapt to hypertrophy training other programs, you know what you need it up.: 6 day time per Workout: 60-90 Mins up with a proper DB alternative! Also replaced DB bench press with weighted dips volume and it might aggravate biceps! There are some non traditional moves in there as well Barbell lunges portion of the workouts will... Take a few weeks for your body to get used to that of! Your body will mitigate your bodys ability to adapt to hypertrophy training, fat loss programs tons... And 1 min. of reps is for each leg gets 10 lunges for.! Thousands have already received their strength programming, fat loss, and you know how to recover non moves... Back on it now days are crucial to recover from the high and! Volume if needed CrossFit-inspired routine is the ultimate feat of fitness and take rest when you need it pulling! Of lifting 10 lunges for example advice on rest and consuming a sports drinkworked wonders how part one only! Stuff then continue on, otherwise try mine more astute readers will also that! Minutes after your last lift before you start warming up on the plus side, part one is only days!
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