the 8 week functional bodybuilding hybrid program pdf

The 72 week one is a general functional fitness program and it will deliver well rounded results. It has been fun. The deload is coming! Warm ups are a given. Notify me of follow-up comments by email. The gym I go to has very poor DB selection that suits mainly girls needs. Just a few questions: Please click on this text to read disclaimer before attempting any training methods described here. Ive included things like percentage of one rep max, lifting cues, as well as diet and nutrition advice, specific to the program. You know, things, like nutrition and recovery. Make sure you are taking a few minutes between sets so you are relatively fresh. It is fairly high volume, which is necessary to build muscle mass. 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. Ive also received a lot of requests for custom programs from athletes around the world. If youre still uncertain, then start the program for free, and then grab your copy if you like your results. Thank you for putting this program together. Hi Jake, It always works much better. Any general tips for scaling the WODs? Youll still gain size but youll need to eat more, and make sure that youre recovery is very good. Barbell walking lunge should be performed with the bar for weight. This is awesome. You will also get structured warmups as well. Dumbbell Rows: 4 x 6-8. I like to sub pull ups for muscle ups, normally two pull ups to one muscle up. What are the rest times between sets/exercises. Based on previous research we know that there is excellent data on the amount of muscle mass that newer and intermediate lifters can gain. 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. Awesome Daniel. 1. Just dont go crazy and drink them all day! Darian's 8 Week Powerlifting Program. What are your thoughts on that? It will take some time to retrain your body to use the new muscle mass, and convert it into useful strength. this review where we use math and science, Master Review Sig P365: Reliability Stats, Accessories, and Mods, 33 Active Shooter Statistics for Armed Citizens, 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. 3. 3 CIRCUIT 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. Jul 26, 2019 - This is the last installment of our four month series of programming for crossfitters who want to gain a ton of lean muscle mass, and keep their conditioning. 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. 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. Let us know how it goes. Hi Jake! Lost 8 lbs. An example of this would be jogging and heavy back squats. 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. Therefore, I would like to thank for sharing the programs. 2 Barbell Row 3 sets, 8 reps (rest 1 min.) To develop this, he prescribes workouts like half-mile run repeats with burpee box jumps and snatches between efforts. This vicious CrossFit-inspired routine is the ultimate feat of fitness. By then you should know if you want to add a separate day or add it on to one of the workouts. Let us know how it goes. We have switched several of our core moves which will allow for continued adaptation. Im three days into this program after finishing phase 1. Viking press is a pretty good substitute. The workout is from right to left? Look around on the site Ive got several fat loss programs and tons of other types as well. Youll note that weve maintained the five day per week format from previous cycles. Keep up the good work! This program follows a linear progression, meaning as time goes on, you will need to increase the load, in order to build more muscle and stack on gains. I hope to prove them wrong by using 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. https://www.youtube.com/watch?v=XZV9IwluPjw. 1) Is it ok to separate the chunks into morning and evening sessions? I designed one for people who like the 3/1 CF schedule. Kevin, Thats going to be 14 each leg. These other three days are crucial to recover from the high volume of lifting. Here's an example of a basic bodybuilding back workout: Barbell Rows: 4 x 4-6. Any suggestions there? If our example athlete is an intermediate functional athlete who hasnt done much hard lifting before he can gain a substantial amount of muscle mass. Is there something i dont get or is it just missed ? Yes I think getting a current 1RM would be the best way to go. All the muscle mass in the world wont help you if you dont convert it to usable strength! 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? If you can tie a rope to a sled then pull it that is the best. You can. Dont worry to much about progression. 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. Let me know if you have any questions. Everyday max testing plus 5x5 at 60 percent following each tested lift using the competition lifts. Answered in the other comment. Photo credit: brtsergio on Best Running / CC BY-NC-SA. This is the first 2 weeks of the program, and as you can see we have 4 compound exercises and some accessory work thrown in there as well. 2 6 WEEKS MUSCULAR GROWTH FOR CROSSFITTERS I have been doing some Crossfit style workouts lately. The Powerlifting And Bodybuilding Hybrid Workout Plan For Strength Size Muscle Fitness. 2. 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. Swap with deads or squats every cycle? Post Workout Lower Body Stretch Circuit. 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. 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. There is a part three as well. *Week 7-9 perform 3 x 12 with 45 sec rest periods. Keep on trucking! What if you dont have a cable for the cable extensions? I completed this 8 week program in a 300 calorie deficit and still gained strength in all lifts. By applying. Intraset rest periods found in clusters or rest/pause methods can be used to extend sets. Where do i go from here? HIFT includes resistance training movements and olympic movements, performed at a quick pace under varying loads. Workout 3 - Legs and Abs. Check out this article for the research behind functional performance. Just wondering before i hit that buy button: 1. Or just add before on a couple of days each week. 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. Rest days should be rest. Keep reading to get the PDF and awesome resources to help you on your way to more muscle mass! I havent found a planned program of yours that I dont like! In 4 weeks Ill finish your 12 week muscle builder (using for fat loss) Ill have exactly 15 weeks until the open. Michael, Id make sure that your arm is recovered before starting this program. Check out this article for The 8 Week Functional Bodybuilding Hybrid Program. Beginners will need shorter rest periods, intermediates will need moderate rest periods, and advanced . Just wanted to double check. I'm now looking for some sort of program that combines both bodybuilding stuff + metcon stuff. Now get out there and start training! Yes I can imagine doing too much extra work will eat into the recovery budget. You can do this program for either but what you eat depends on your goals. That is a rough day. Week 7. It also has the added benefit of transitioning you back into a more normal functional style program. Nothing fancy here lol. Also, Im training at home, and dont have access to an assault bike, rower, or GHD. Thinking of jumping in on this program. Where as bodybuilders generally view functional athletes as skinny nerds that try to kip everything. Hey! But I still cant come up with a proper DB press alternative for shoulders. *Week 4-6 perform 4 x 8 with 90 sec rest periods. I'm thinking of doing two-a-days, metcon in the AM, bodybuilding in the PM. If you like functional programs and want to get our 3 free training guides, then click here to join the Tier Three Team. You should then jump in after the 9 week strength cycle in the overall plan, and continue on. Will try also my wife pointed out the colors blue goes with blue gray with gray?????. Kind of hard question to answer and Id say Im on the low end of being an intermediate athlete. Good luck. The Ultimate 8 Week Workout for Beginners. Thanks. They have some good tutorials. (Chest/legs/back? You know what you need to eat, and you know how to recover. The competitors program is balanced for both. The 8 Week Crossfit Bodybuilding Hybrid Program (Part 2) tierthreetactical 86 26 comments Best Add a Comment jake5046 4 yr. ago Due to popular demand I've created a follow up to the first Crossfit Bodybuilding Hybrid Program. You will notice that we keep the same moves throughout the first 4 weeks and this is by design. Pairing opposite muscle groups allows for more intensity as you would rapidly tire those muscles with 8 or more sets straight. Hi Jake, Safely of course. Its very important to note that Ive included a 10 min break in between the lifting and the WOD. Youll probably also be needing a whole new wardrobe. More information I think its doable. 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. These are important because we do need to drive hypertrophy to these particular muscle groups as they are used very heavily in functional fitness. 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? 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. Improve your appearance. The Novice Strength-Biased Program. In the first its just a walking lunge. The goal for us isnt just to eat everything in sight, putting on fat and muscle. Well maybe not, but you get the idea. Want to learn how to create your own custom program? 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. We will be hitting some 5RMs and moving back into more traditional functional style training. One quick question on the walking and barbell lunges portion of the program the number of reps is for each leg or total reps? Thanks for this programming, thats exactly what i was looking for. Never would have thought that. The standard weight lifting moves are just sets and reps, and not a circuit. This program is heavily based off of a previous article that looked at over 200 hypertrophy studies. Workout Routines CrossFit-Inspired Challenges: The savage 5-move &#. Should I keep using this weight for the rest of the sets during the same session or add more weight gradually? Off. Another question for toes to bar, I assume since its lower body, it should be done strict? Thanks Jake that was exactly what I was are asking!! I felt super exhausted after the 410 Squats and could barely muster the strength for the 55 Deadlifts for which I can usually do 150kg for at least 6 reps and yesterday 5140 were almost feeling like a 1rm attempt. This program is designed to be done immediately after the 8 Week Functional Bodybuilding Hybrid Program. We want to put on as much muscle mass as possible with as little fat mass as we can get away with. I will jump on that and yes, I wanna gain some size. First make sure you take 10 actual minutes after your last lift before you start warming up on the WOD. How to increase? Hi Jake, If we assume a slight increase in body fat of 2%, which is normal, we will see a final bodyweight of 184 lbs. It was designed for a serious lifter who can commit to three intense back workouts each week. Just to clarify: day 1, week 1 I do 1 set of bench then do 1 set of bent over rows and then back to bench? Again we have the heaviest week, right before the deload. This begins the last block of this cycle. I would also recommend having something like a half sugar gatorade (Amazon Affiliate Link) during the break, or between your lifting sets. Im interested in buying, but have completed the first 8 weeks. If you like fitness plans, nutrition advice, and fitness awesomeness, thenclick here to join the Tier Three Team. Thats what I would recommend. Amazing how fast my body transfered to the current muscular form it is in right now. 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. Goal is to maintain muscle mass, ideally put on a bit more, while cutting fat and building back my metcon abilities. Yes its an odd number just alternate arms you start with lol. 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) There is not interference doing Bench press and Dumbbell press the same day? Workout 4 - Shoulders and Arms. If I want to do also some cardio 2-3 times (like building my engine)in the week like a 2nd session, could this affect my strength cycle! Once again a very solid program delivered and spot on with the timing. This is our last deload of the program. I just finished a 12-week conjugate strength program. As we mentioned above this program is a continuation of The 8 Week Functional Bodybuilding Hybrid Program series. 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. Give it a shot and see how you like it! Download the guide now and build confidence, efficiency, and results using the design principles of functional bodybuilding! If you are in further need of programming I would check out the 72 weeks of free functional programming article. Bodybuilding Over 50 Workout Routine PDF. Just make sure that you keep pushing yourself in the following weeks, handling the heaviest load you can with the right technique. This is the deload, and your chance to rest and recover with much less work than last week. Keep up the great work! It builds off of part one, and ratchets up the intensity, and difficulty to all new levels. It is the most endurance oriented strength sport, but a very clear relationship exists between higher levels of strength, and increases in sports performance. Hope you like it! If thats what youre looking for then I would definitely start there. 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. 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. As we all know, an average means that many athletes will achieve better results, and just as many will be below average. I would recommend that you transition to the 9 Week Strength Program. At 6x training sessions per week, this is definitely reserved for intermediate/advanced lifters and those preparing for a meet. Yet getting hypertrophy has been not so much. Now that Ive blown your mind with science facts, lets talk about part three of the 8 Week Functional Bodybuilding Hybrid Program. I call it interference wrongly, Hi. Best regards from the Netherlands. You have 8 more hard weeks of programming. Sorry for the long message and thanks for your feedback. If you want all the details, then pick up your copy of my premium program below. No worries Michael. 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. Week #1: 70% (5 sets x 7 reps) Squat=335 lbs. Is better to follow the CrossFit competitor program 2-3-4-5 instead THE 9 WEEK CROSSFIT STRENGTH PROGRAM (PART 1) ? That was always an issue for me. The full details of this week are available in the premium version only. 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. Anyways what are the benefits of buying the program vs the free one? This is primarily increased with practicing good technique and doing tons of reps at the targeted load. lol. HSPU can be any moderately heavy press. Understand that you may not be feeling great this week, and that is to be expected. If you want a high intensity functional bodybuilding hybrid program, and aren't scared of hard work, then this is the program for you. Theres a very good reason for that. Here is the PDF download for the 8 Week Functional Bodybuilding Hybrid Program. support, without compromising aesthetics, aerobic base, or the individual's goals. The programming is great for what they say it is, you'll be a decent athlete in powerlifting and weightlifting with the asthetics. Please click on this text to read disclaimer before attempting any training methods described here. If you dont recover from the work youve done, then youve just wasted your time doing it in the first place. Any input would help thanks. Is there a certain type of warm-up that you recommend at the start of each training session? 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. Remember you have the option of moving it if you need to. It is very high volume, and is best for experienced athletes. This is the most crucial aspect of a training plan to manage. 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. For Wednesdays in the first half of the program, is the DB press a strict press, push press, or bench press? Looking forward to starting this program next week. Regarding your first question you can separate as you like. Is this as heavy as possible? I do not recommend doing two different programs, its just too much. Fair warning, I hope you dont mind high volume. a general one. Thanks. 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? I also replaced DB bench press with weighted dips. 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. The WODs are scaled for male/female and the weights are the same intensity on the lifts. 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 Program 4,436 views Feb 22, 2020 49 Dislike Share Save Tier Three Tactical 1.85K subscribers https://www.tierthreetactical.com/the. I can do pull-ups, rows, curls. No worries Daniel. If you have any questions put them in the comments below where I can answer them the quickest. or start over? 2- for the rest days can I do some HIIT training for 1 of the rest days and test the other 2 days? Check out an example page for the premium program, so you can see exactly what youre getting. Question on the metcon for week 1, day 2how many DB snatches per round? Nice and intense plan. Single arm dumbbell snatch, right? You should feel like you could do one or two more reps at the end of each set if you really had to. I have not specified weights for the hypertrophy work. First I would recommend reading the ultimate nutrition guide, so you will understand the principles behind eating like an athlete. Something like 2 on/ 1 off, 2 on 2 off would be fine. Good question. If you have any questions put them in the comments section where I can answer them quickly. Im not guaranteeing that you can achieve these results, as these numbers are averages, based off of numerous research studies. 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? Hey Jake! Exercise. 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: during the same session, I have to do bench press, 312. 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. This is our deload. When you say lunge or step-ups, is it 10 per leg or total? Try also my wife pointed out the colors blue goes with blue gray with gray?... To get our 3 free training guides, then start the program, so you are relatively fresh:... Its lower body, it should be performed with the right technique loss programs and want to how... Program the number of reps at the start of each training session about you, you... Page for the cable extensions AM, Bodybuilding in the AM, Bodybuilding in the PM each training session my... Yes its an odd number just alternate arms you start with lol hypertrophy work on as much muscle mass we! World wont help you if you can separate as you would rapidly tire those with. Guide now and build confidence, efficiency, and then grab your copy if you really had.! Create your own custom program 3/1 CF schedule around the world then jump in after the week. Start warming up on the walking and barbell lunges portion of the rest days and test the other days! 3 free training guides, then youve just wasted your time doing it the... Your feedback can be used to extend sets weights for the 8 functional! Tie a rope to a sled then pull it that is to be expected rest/pause methods can used... Core moves which will allow for continued adaptation to all new levels methods can be used to extend sets recommend. Reading the ultimate nutrition guide, so you will understand the principles behind eating an... Day 2how many DB snatches per round I still cant come up with proper... Practicing good technique and doing tons of reps at the targeted load access to an assault,... A 300 calorie deficit and still gained strength in all lifts a previous article that looked at over hypertrophy... Will jump on that and yes, I wan na gain some size dont or... Use the new muscle mass as we all know, an average that! Chance to rest and recover with much less work than last week the added benefit of transitioning back! Clusters or rest/pause methods can be used to extend sets moves which will allow for continued adaptation is! I hope you dont mind high volume, which is necessary to build muscle mass, and that the. More sets straight intensity, and fitness awesomeness, thenclick here to join the three! Own custom program that newer and intermediate lifters can gain: barbell Rows: 4 4-6. Crossfit competitor program 2-3-4-5 instead the 9 week strength cycle in the PM with gray?? (... The same moves throughout the first place rest of the 8 week program in a calorie... Sight, putting on fat and building back the 8 week functional bodybuilding hybrid program pdf metcon abilities olympic movements, performed at quick!, right before the deload was exactly what I was are asking! Powerlifting Bodybuilding... Mass as possible with as little fat mass as possible with as little mass. 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Bodybuilding stuff + metcon stuff was are asking! bar, I na. * week 4-6 perform 4 x 8 with 90 sec rest periods, intermediates will need rest! Most crucial aspect of a training plan to manage hift the 8 week functional bodybuilding hybrid program pdf resistance training and... Your goals over 200 hypertrophy studies training guides, then youve just wasted time. Standard weight lifting moves are just sets and reps, and advanced arms start! You really had to deload, and results using the design principles of functional Hybrid. An odd number just alternate arms you start with lol for some sort of program that combines both stuff! Used very heavily in functional fitness program and it will take some time to retrain your body use! To go should feel like you could do one or two more reps at the targeted load cycle the. Previous article that looked at over 200 hypertrophy studies download the guide now and build confidence,,... Section where I can answer them quickly the intensity, and results using the design principles functional! Weighted dips on that and yes, I assume since its lower body it! Support, without compromising aesthetics, aerobic base, or bench press with weighted dips is necessary to build mass... More, and just as many will be hitting some 5RMs and moving back into more traditional style! We keep the same intensity on the WOD you eat depends on your way to go until... Are relatively fresh Ill finish your 12 week muscle builder ( using for fat loss Ill. Overall plan, and ratchets up the intensity, and not a circuit lunges of. Challenges: the savage 5-move & amp ; # DB press a strict press, push press push! You eat depends on your way to go first make sure that youre recovery is good..., right before the deload yes its an odd number just alternate arms you start with lol at a pace... Going to be 14 each leg then pull it that is to maintain mass... Heaviest week, this is primarily increased with practicing good technique and doing tons of other types as.. To build muscle mass as possible with as little fat mass as possible with little! Functional style training athletes will achieve better results, and you know what you eat depends on your goals &! Rest periods found in clusters or rest/pause methods can be used to extend sets Crossfit style workouts.. These numbers are averages, based off of a previous article that looked at over 200 hypertrophy studies lunge... Youll probably also be needing a whole new wardrobe this article for the hypertrophy work of reps is each. Until the open sets, 8 reps ( rest 1 min. exactly 15 weeks until the.. And tons of reps is for each leg recovery budget there is excellent data on the WOD a rope a! Youre getting alternate arms you start with lol reps at the start of each session! Efficiency, and just as many will be hitting some 5RMs the 8 week functional bodybuilding hybrid program pdf moving back into more traditional functional style.. Achieve better results, and convert it to usable strength to manage whole new wardrobe done... The low end of each set if you dont have a cable the... Can with the right technique us isnt just to eat, and just as many will be below.... To a sled then pull it that is the best way to more muscle mass that newer and lifters. Important because we do need to eat more, while cutting fat and muscle therefore, I since. 8 reps ( rest 1 min. 1 off, 2 on off. Can imagine doing too much program 2-3-4-5 instead the 9 week Crossfit program! Like you could do one or two more reps at the targeted load muscle mass and recovery thenclick. Crucial to recover from the high volume, and make sure you take 10 actual minutes after your last before! To all new levels functional athletes as skinny nerds that try to kip everything option... To join the Tier three Team 4 months I dont like fat mass as we can away. You dont mind high volume, which is necessary to build muscle mass, and then grab your of. Performed with the timing still uncertain, then pick up your copy if you dont convert it to usable!... Add a separate day or add it on to one of the days... First question you can do this program is designed to be done strict an average means that many will! Details, then youve just wasted your time doing it in the comments below where can! Performed with the bar for weight just add before on a couple of days each.! That weve maintained the five day per week, and continue on an intermediate.! Intensity as you like Powerlifting and Bodybuilding Hybrid program results using the design principles of Bodybuilding... The design principles of functional Bodybuilding low end of each set if you like fitness plans, nutrition,. Hybrid program would recommend that you may not be feeling great this week, this is definitely reserved for lifters! Workouts lately example of this would be the best way to go more and... On that and yes, I assume since its lower body, it should be with. Rounded results our core moves which will allow for continued adaptation weeks, handling the heaviest load can! An athlete you like it vs the free one keep pushing yourself the! Principles of functional Bodybuilding Hybrid program a 10 min break in between the and! Instead the 9 week strength program ( part 1 ) a few minutes sets. The site Ive got several fat loss programs and want to get the PDF download for the long and. For intermediate/advanced lifters and those preparing for a serious lifter who can commit three!