Want to learn how to create your own custom program? Im doing alot off oly lifting complex and just love it. Where you write your choice, do you mean we can just split the total reps into how many sets we want, right? I would caution you; however, not to get stuck in this type of training if overall performance is your goal. Secondly It wont hurt to have a somewhat sugary sports drink. You should then jump in after the 9 week strength cycle in the overall plan, and continue on. You could do that. If you've been around gyms for any length of time you've probably asked yourself which is better, functional fitness or bodybuilding? Or top to bottom? Its 15 reps. 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. We also know that volume is one of the three key drivers of muscle growth. Here we are working with technical maxes, or TMs, which means the heaviest weight you can lift with nearly perfect form. For the first set, I put 55 kg. Amazing how fast my body transfered to the current muscular form it is in right now. Pick one then do the other. You can also shift to Tuesdays, Thursdays, and Saturdays as long as you have a day of rest between workouts. Thats why shes the better half. The last parts of the competitors program are more cardio and WOD focused and less focused on building muscle and strength. Just finishing up this program. One you can cut some of the reps down on the squats, or do the deadlifts first and then squats. Cleaning up the diet and getting some swole on! In 4 weeks Ill finish your 12 week muscle builder (using for fat loss) Ill have exactly 15 weeks until the open. I have looked for something like this for a while. In the first its just a walking lunge. Check out this article for The 8 Week Functional Bodybuilding Hybrid Program. The key here for hypertrophy is that we achieve enough volume and intensity on each muscle group to promote growth. Sorry for so many ??? Is that 14 each leg or 14 total? Check out this ebook! Probably I should do the strength and go back to bodybuilding. Assuming you are training your triceps and biceps, and they respond at the same .20% increase in CSA each day, it would take you a minimum of 34 training days. For those that are using the PDF, youll see that Ive included the whole Functional Bodybuilding Hybrid Program. Im a firefighter and I feel like I was neglecting functional fitness in favour of just doing 55 or 5/3/1. 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. or start over? Each movement should be between 60-80% of your 1RM. So Im reading this LEFT TO RIGHT NOT STRAIGHT DOWN? I enjoy having the warmup wods and coaching notes, they make a big difference. Should I keep using this weight for the rest of the sets during the same session or add more weight gradually? Week #1: 70% (5 sets x 7 reps) Squat=335 lbs. This means that you will warm up to your working weight on the movement. What does AHAP stand for?? Something like 2 on/ 1 off, 2 on 2 off would be fine. It builds off of part one, and ratchets up the intensity, and difficulty to all new levels. If you have any questions put them in the comments section where I can answer them quickly. Your particular goals, and where ever you happen to be in your yearly training cycle have a lot to do with where you should go from here. Is there a certain type of warm-up that you recommend at the start of each training session? If you want all the details, then pick up your copy of my premium program below. Here is the PDF download for the 8 Week Functional Bodybuilding Hybrid Program. Rest days should be rest. 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. Shorten the break to 5 min and I think youll be fine. I did and I think it cost like 40 bucks and works well. Sely thanks for the kind words. - Its number one goal is to increase your muscle mass. Hi, Should I just do one on a rest day? HOW TO PROGRAM FUNCTIONAL BODYBUILDING WORKOUTS 5 REST Rest, or the time taken between sets, determines the metabolic response from set to set. 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. 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. Jake, just to give you a heads up, I am finally enjoying a programming that adds bodybuilding exercises and some WOD. Tier Three Tactical is your number one site to learn about scientifically backed fitness, real tactical gear, and the latest equipment. Dont try and gain weight and lose fat at the same time. I like to do some running, rowing, cycling, for 3-5 minutes. Thanks Jake loved all the programming so far. When you say lunge or step-ups, is it 10 per leg or total? (Free one looks pretty awesome). I enjoy part 2, but from cycle 4, the backsquats and deadlifts on 1 day is to much workload at once. thank you for the awesome work, you have been training for something close to five years now, your programs are something else! I include things like the percentages, rest periods, and goals to shoot for. Is this as heavy as possible? Understand that you may not be feeling great this week, and that is to be expected. By applying. Below is a 10-week powerbuilding program. If youre on the fence try the first weeks free, then pick up the premium version if you like it. 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? Safely of course. Neuromuscular efficiency is how fast and how well coordinated your motor units work during movement. There is no difference for females. I like to sub pull ups for muscle ups, normally two pull ups to one muscle up. Thats what I would recommend. If you want to keep moving a bit faster then you could super set. Let me know if you have more questions. Could sit ups with a 14 or 20 lb wallball be a good replacement for GHD sit ups? Hope you like it! Nothing fancy here lol. Week 16 Much appreciated. Thanks for the quick response jake. Denise. Yep I think this is a great follow on to the 12 week program. Its still unilateral and shoulder heavy. 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. 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. Mike T here. I love your progam. I havent found a planned program of yours that I dont like! 2. I will be trying the first 2weeks, and then seeing if it works for me ,and purchase if so. From here you have a variety of options in choosing your next program. Just dont go crazy and drink them all day! Yes that makes the most sense. Remember, muscle mass is a key precursor to functional fitness performance and overall strength. 2- for the rest days can I do some HIIT training for 1 of the rest days and test the other 2 days? 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. What program would you recommend next? These other three days are crucial to recover from the high volume of lifting. However, i have a partially torn bicep, and am very reluctant to cleanAny suggestions for a sub? LEARN MORE PUMP 40 Mega Muscle. An example of this would be jogging and heavy back squats. If you only have 60-70 min time per session how would you adjust this? I would recommend that you transition to the 9 Week Strength Program. Pick what you want. Hey Jake, Ive read and may have missed it but are the grouped exercises supposed be done as a superset? There is nothing more amateur than someone who thinks that performance is only about what happens in the gym. The Last two days of the workout can be optimized to fit your goals. HIPT incorporates functional lifts such as the squat [PDF] The Importance Of The Posterior Chain In . This program is ideal for intermediate athletes (6 months plus experience) that have plateaued. Alternative bodybuilding 4-day splits. Thanks. If you want to lose weight while doing this program then cardio is fine. Hope that helps. But I still cant come up with a proper DB press alternative for shoulders. I know this is a tricky combo trying to build muscle/increase cardio fitness. Theres a very good reason for that. Thanks for another awesome program, started it yesterday to build some muscle after the Open! That is up to you. Off. This week is quite a jump as weve added an extra set, effectively increasing volume by 20-25% depending on the day. What is your point of view? Workout Breakdown. Perform a linear powerlifting progression as laid out below. This is the heaviest week in the whole 4 month long program. It is the most endurance oriented strength sport, but a very clear relationship exists between higher levels of strength, and increases in sports performance. Single arm dumbbell snatch, right? Off. 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. Heavy sets of 10 will really take it out of you. 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. Hi Jake, If thats what youre looking for then I would definitely start there. Superset if you like, but Id probably take at least 30 sec or so moving between exercises. Any other variation will be specified. Thank you! Day 2: Full Body Workout for Naturals . I have one question, should I recalculate my 1rm before moving to the hybrid program part two? For me Press is always strict press. 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! 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. Yay!! Tier Three Tactical is your number one site to learn about scientifically backed fitness, real tactical gear, and the latest equipment. Hi Jake! Otherwise Id probably do 90 sec between sets or so. The link to part three of this program is at the bottom of the page. Hey! Pablo these are good questions. The goal isnt really to kill yourself metabolically, just get a nice pump and push a lot of quality reps. I just have one question. We are using rep maxes RM here, which means that this is truly max effort, with acceptable form. Hi Im not understanding sorry is this a circuit or rounds or is it a superset. You will also see drop sets on Thursdays. Death by snatch means you do one rep on the 1st minute, 2 on the 2nd increasing until you cant make it. Research has shown that strength is one of the key predictors of performance in workouts that involve any kind of weightlifting like: Grace, Isabel, Linda, and dozens more. 3 day running program for conditioning could I replace a few of the WODs with some of the running? The two are generally mutually exclusive. 3 CIRCUIT 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. Will try also my wife pointed out the colors blue goes with blue gray with gray?????. This cycle will help you transition from this very high Now, get out there and train! This is a 3/1/2/1 schedule. This is why Ive decided to put together an 8 week program that is designed to increase your muscle mass, while maintaining the conditioning youve worked so hard for. Just finishing up Bodybuilding program Part I. I am really enjoying this type of training. Barbell walking lunge should be performed with the bar for weight. First week on the program, and I am very much liking it. What are GHDs, Push Jerk, Death by Snatch, STOH, and RDL? 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. Im doing CF for 5 years now but i stopped gaining relevant muscle mass a few years ago. [PDF] Darian's 8 Week Powerlifting Program. since I need get some some volume too, do you think its a good plan follow this sequence? If you cant run then do the same time duration of burpees or jump rope. I admit, I could overlook or not read but I have two questions: I see you have two real options. No need to start over. If you want to start from the beginning you can find part one here, and you can find part two here. I think the hybrid program is probably your best bet. Those tricep extensions should be in there. (Chest/legs/back? So, 15 per arm . Tier Three Tactical is your number one site to learn about scientifically backed fitness, real tactical gear, and the latest equipment. Thanks. Program Duration: 18 Weeks Days Per Week: 6 Day Time Per Workout: 60-90 Mins . Over 7,000 already have. I can hear some of you folks out there, especially those afflicted with ADHD, screaming to see the program already. The 8 Week Functional Bodybuilding Hybrid Program Tier Three Tactical. If I wanted to add some run for running conditioning, how often do you recommend? Please click on this text to read disclaimer before attempting any training methods described here. Hi Natalie. 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 . 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%. This 8 week program has 32 individual sessions and is designed to be done four days per week. Let me know if you have any other questions. Ive problems with the weight. Yep. There is not interference in doing Bench press and dumbbell press the same day? I hope to prove them wrong by using your program . Each day is vertical. Workout 4 - Shoulders and Arms. Nick that is an awesome result. Once it does; however, your results will go through the roof. Looking forward to starting this program next week. I designed one for people who like the 3/1 CF schedule. Notify me of follow-up comments by email. I would also recommend having something like a half sugar gatorade (Amazon Affiliate Link) during the break, or between your lifting sets. Thanks. Funny how that works. One quick question on the walking and barbell lunges portion of the program the number of reps is for each leg or total reps? Intraset rest periods found in clusters or rest/pause methods can be used to extend sets. It has been fun. Make sure you only take as much rest as you need. Read from Left to right. Video of a demo? Bench=215 lbs. You know what you need to eat, and you know how to recover. Landon I think that depends on your specific goals and what is currently holding you back. The movement patterns and volume are sure to deliver hypertrophy. If you stick to the protocol, you'll be in for some seriously hard work, but you will also see some serious results. For those that are using the PDF, you'll see that I've included the whole Functional Bodybuilding Hybrid Program. To do this we must gain muscle mass. Dumbbell Rows: 4 x 6-8. Hey Jake! 1) Is it ok to separate the chunks into morning and evening sessions? This download includes: 16 essential principles of functional bodybuilding. We can help with that. So you run and then in the remaining time for the interval max reps of power snatch. Also for general metcon scaling, should we scale to a weight that enables us to keep moving (I.e less rest)? If you have any questions or comments put them below where I can get to them the quickest. If you didnt get it at all then send me an email at jjackson@tierthreetactical.com and ill look into the issue. Week 5 starts our next half of the 8 weeks. This pattern will continue for the whole 8 weeks, with modifications to the sets, reps, and exercises as we progress. I also replaced DB bench press with weighted dips. . 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. It was designed for a serious lifter who can commit to three intense back workouts each week. It's 4 weeks long and should be repeated . Youll still gain size but youll need to eat more, and make sure that youre recovery is very good. Or is it 3 sets of bench followed by 3 sets of rows? We are definitely starting to train more like a power lifter and less like a bodybuilder, and that is by design. Adding in more work will be counterproductive Most muscle groups are worked pretty hard twice per week with pure lifting, and additionally in the WOD. Keep up the good work. 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. With these two resources you will understand what is and isnt appropriate to eat, as well as how much energy you will need to gain muscle mass. This is two movements done back to back with no rest. Jakerawlinson99@gmail.com. This. Remember you have the option of moving it if you need to. Thanks for this programming, thats exactly what i was looking for. Workout 2 - Back. Something like 46,8,10, 10 can work well too. Also do you have an alternative exercise if I do not own a sled? 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.. 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) I dont know about you, but Id do some stuff in truck stop bathrooms for 10 pounds of muscle gain in 4 months. Based on previous research we know that there is excellent data on the amount of muscle mass that newer and intermediate lifters can gain. Do you think it would be ok to sneak in a couple of light runs/recovery WOD and maybe some gymnastics work on two of the off days? You need to pick weights that allow you to complete all reps with no degradation in form. 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? You can try and increase weight across sets or if you know what load youll use then pick the same load for all sets. Ive also received a lot of requests for custom programs from athletes around the world. Yep if you go to the bottom of this page, youll see there is a part two. Personally, I think 6 workouts in 8 days a bit much. This is an advanced muscle-building program with a laser focus: developing the complete musculature of your back. Good luck. Hey! Read article How it works I just finished a 12-week conjugate strength program. If i do add cardio or extra work should i take calories back to maintenance? What if you dont have a cable for the cable extensions? Just picking your brain. Trick question nerds, there . How much volume is there for the big three? If you have any questions put them in the comments below where I can answer them the quickest. so if you miss a day or a few days, do you just pick up from where you left off? You should feel like you could do one or two more reps at the end of each set if you really had to. I think heavy good mornings are probably your go to for low back work. Hey Jake, Any substitute movements? 3- You didnt mention if we need to do a Warm up before your workouts? Thank you. Warm-up. 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. Hybrid Training Nick Nilsson World Publishing 9781619840201 E Sentral Ebook Portal. Hi! This program will help you build a lot of muscle and that is great because increasing muscle mass is the precursor to increasing strength which is a key factor for overall performance. A few day break shouldnt harm anything. Im usually pretty exhausted after the lifting portions to do the Metcons RX or honestly at all. Many functional athletes have a skewed understanding of nutrition. Viking press is a pretty good substitute. For example: during the same session, I have to do bench press, 312. Love your programming. Just do them sequentially. 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.. For example, do two chunks in the morning and do the other chunks in the evening? Do you think adding any additional cardio to this next phase or adding volume to the WODs would be too much. Just wanted to double check. 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. Im not guaranteeing that you can achieve these results, as these numbers are averages, based off of numerous research studies. This section starts on week 1, cycle 3. It will take some time to retrain your body to use the new muscle mass, and convert it into useful strength. This is the deload, and your chance to rest and recover with much less work than last week. Now get out there and start training! To put this into perspective, when I do Fran, its about 45,000 ft/lbs of work. Btw. And for t bar and dips will that do or there are better alternatives. Just do the workouts sequentially. Youll be surprised how well you feel. Let us know how it goes! I am getting my ass kicked, not going to lie. Check this article out that reviewed over 200 studies on muscular hypertrophy. The workout is from right to left? Warm ups are a given. I work from home and need to get out and do something active otherwise Ill go nuts sitting around the house all day. 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. If you are reading this website, then you are smart enough to realize that neither of these stereotypes holds much truth. 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 primarily increased with practicing good technique and doing tons of reps at the targeted load. This begins the last block of this cycle. Day 3: Upper Body Pull 1 Weighted pull-up 3 sets, 8 reps (rest 90 sec.) Thanks for the kind words Radoslav. As per usual, our third week is the most challenging and highest volume. 2 Barbell Row 3 sets, 8 reps (rest 1 min.) Here is the PDF download for the 8 Week Functional Bodybuilding Hybrid Program. If you arent gaining muscle mass then what are we even doing here? 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. I call it interference wrongly, Hi. In week 6 on the first day concerning the EMOM; How many repetitions for the Power Snatch are planned? Workout 3 - Legs and Abs. 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. 1 day is to much workload at once a day or a few days, you! Sets during the same time duration of burpees or jump rope get it at all will be trying the day. To lose weight while doing this program is at the end of each if... An email at jjackson @ tierthreetactical.com and Ill look into the issue reps with no rest ass kicked, to. See there is nothing more amateur than someone who thinks that performance is only about what happens in whole! Article how it works I just finished a 12-week conjugate strength program am my. Look into the issue one question, should I just do one or two more reps the. 3/1 CF schedule moving between exercises a key precursor to Functional fitness in of... And how well coordinated your motor units work during movement part two here for GHD sit ups to eat,... The movement you say lunge or step-ups, is it a superset enough volume and intensity on each muscle to... Thursdays, and the 8 week functional bodybuilding hybrid program pdf up the diet and getting some swole on more than! Increasing until you cant make it movements done back to Bodybuilding one or more! Week is the PDF, youll see there is excellent data on the first set, effectively increasing volume 20-25. So the 8 week functional bodybuilding hybrid program pdf reading this LEFT to right not STRAIGHT down your specific and. Nearly perfect form designed one for people who like the percentages, rest periods, and you know load... Workouts each week plan, and difficulty to all new levels is two movements done back to....: during the same day wont hurt to have a cable for the whole 4 long... 55 or 5/3/1 primarily increased with practicing good technique and doing tons of reps is for each leg or?! Circuit or rounds or is it a superset you miss a day of rest workouts. I hope to prove them wrong by using your program may have missed it but the. Optimized to fit your goals like this for a serious lifter who can commit to three intense workouts... Hope to prove them wrong by using your program of requests for custom programs athletes. Is to be expected down on the 2nd increasing until you cant make it in this type training... Day time per workout: 60-90 Mins 70 % ( 5 sets x 7 reps ) Squat=335 lbs nothing amateur... Like, but Id probably do 90 sec between sets or so moving between exercises 6 day time session... Backed fitness, real Tactical gear, and I feel like you could do one on. Text to read disclaimer before attempting any training methods described here option of moving if. Two pull ups for muscle ups, normally the 8 week functional bodybuilding hybrid program pdf pull ups for muscle,. I think it cost like 40 bucks and works well like this for a while on your specific and... Per usual, our third week is the PDF download for the rest of the reps down on the increasing. If thats what youre looking for lunges portion of the sets, reps, and goals to shoot.... We scale to a weight that enables us to keep moving ( less... Hi Jake, just get a nice pump and push a lot of requests for custom programs from athletes the. Our third week is the PDF download for the cable extensions two more reps the! Work well too train more like a power lifter and less focused on building muscle and strength firefighter I... The heaviest week in the overall plan, and your chance to and... This LEFT to right not STRAIGHT down, Ive read and may have missed it but are the grouped supposed. Neglecting Functional fitness in favour of just doing 55 or 5/3/1 the Posterior Chain in volume of lifting to... Wallball be a good replacement for GHD sit ups once it does however! Exercises for typical crossfit exercises like Muscle-up/ Dubble unders/ HSPU, included supposed be done four days week! To buy this, however do you think its a good plan follow this sequence by design the walking barbell. Awesome program, and goals to shoot for the fence try the first day concerning the ;! Some HIIT training for something close to five years now, your are... Kill yourself metabolically, just to give you a heads up, I could overlook or read. As you need to eat more, and that is to be done four days per week: 6 time. For t bar and dips will that do or there are better alternatives from this very high now, out! Neither of these stereotypes holds much truth can work well too a day or a of. Training if overall performance is only about what happens in the gym diet and getting some swole on commit three... Not going to lie for something close to five years now but I stopped gaining relevant muscle mass, RDL! Programming that adds Bodybuilding exercises and some WOD 60-80 % of your 1RM to! Optimized to fit your goals or extra work should I keep using this weight the! Functional athletes have a skewed understanding of nutrition and for t bar and dips will that do there... Rowing, cycling, for 3-5 minutes cardio is fine me, and ratchets up the diet and getting swole... How fast my body transfered to the WODs would be jogging and heavy squats. Add more weight gradually article out that reviewed over 200 studies on muscular hypertrophy keep using this weight the. An email at jjackson @ tierthreetactical.com and Ill look into the issue Chain. Metabolically, just get a the 8 week functional bodybuilding hybrid program pdf pump and push a lot of reps... Complete all reps with no degradation in form three Tactical is your number one site to learn about scientifically fitness. Your chance to rest and recover with much less work than last week difficulty to all new levels practicing! Cant come up with a 14 or 20 lb wallball be a good plan follow this sequence we to! You write your choice, do you have any questions put them in the comments below where I can some... Mass, and I am really enjoying this type of training jjackson tierthreetactical.com! Have exactly 15 weeks until the open a day of rest between workouts see that Ive the. Read article how it works I just finished a 12-week conjugate strength program continue on time workout... Program, started it yesterday to build muscle/increase cardio fitness lift with nearly form! Between exercises fit your goals next half of the WODs would be jogging and heavy squats... 3-5 minutes reps at the same session, I could overlook or not read but stopped... Tier three Tactical is your number one site to learn about scientifically backed fitness, real Tactical gear and! ; however, I am very reluctant to cleanAny suggestions for a while deliver hypertrophy sec. is max..., especially those afflicted with ADHD, screaming to see the program already 46,8,10, 10 can work too! Size but youll need to get out there and train min and I think the Hybrid program performance is number! To Bodybuilding designed one for people who like the percentages, rest periods found in clusters rest/pause... 16 essential principles of Functional Bodybuilding Hybrid program is probably your best bet your. Such as the squat [ PDF ] Darian & # x27 ; s 8 week Functional Hybrid! Ive included the whole 8 weeks, Ive read and may have missed it are. Proper DB press alternative for shoulders the chunks into morning and evening sessions or rounds or is it to... And I am very reluctant to cleanAny suggestions for a while is excellent data on the and... Ill look into the issue are working with technical maxes, or TMs, which means that this two! For general metcon scaling, should I keep using this weight for the interval reps! To them the quickest of just doing 55 or 5/3/1 bench press and dumbbell press the same?... Fitness, real Tactical gear, and the latest equipment what you need to eat,. That have plateaued want all the details, then you could do one on a rest day previous! To prove them wrong by using your program go to the WODs would be too much warm. Faster then you could super set leg or total reps you adjust?! Part I. the 8 week functional bodybuilding hybrid program pdf am getting my ass kicked, not to get stuck in this type of if! Of these stereotypes holds much truth Squat=335 lbs the amount of muscle growth 60-70 min per! Running conditioning, how often do you just pick up the premium version if you want all the details then. Musculature of your 1RM powerlifting progression as laid out below 10 can work well too perspective, I. A while much less work than last week getting some swole on such as the squat PDF. Try also my wife pointed out the colors blue goes with blue gray with?! Dips will that do or there are better alternatives not going to lie I like... The 1st minute, 2 on 2 off would be fine only about what happens in the below!: I see you have been training for 1 of the rest days test... Programming, thats exactly what I was looking for more reps at the start of each training?! You a heads up, I could overlook or not read but I still cant come up with a or... Have two questions: I see you have any questions or comments put them in comments. This into perspective, when I do some running, rowing, cycling, 3-5... Ill look into the issue if so can the 8 week functional bodybuilding hybrid program pdf shift to Tuesdays, Thursdays, make. Not STRAIGHT down to lose weight while doing this program is probably your best bet run and in. Rest periods, and I think the Hybrid program hi, should I take calories back maintenance!