THE CROSSFIT-BODYBUILDING HYBRID

TRAINING PROGRAM TO BUILD A BETTER BODY

Turn yourself into an absolute physical specimen in just four weeks by
combining the best of both training styles and techniques.

45 5 YES

Bodybuilding makes you big and strong. CrossFit builds power, agility, and
endurance.

Now, imagine what you would get if you combined the two, taking the
multitude of CrossFit techniques used to maximize athleticism and added to
them the old, reliable exercises bodybuilders employ to maximize aesthetics?

The answer: This hybrid program, which promises to get you into the best
condition of your life—big, lean, and unbelievably powerful—in just four weeks
flat.

HOW IT WORKS
Four times a week you’ll train with mainly CrossFit moves, which make you
faster, more explosive, and more athletic overall. You’ll also time your
workouts just like they’re CrossFit WODs. When you repeat the sessions, try to
beat those times; that way, you’ll be competing with yourself for better gains,
just as CrossFitters do (the aspect of CrossFit people seem to love most).

In two other weekly workouts, you’ll do familiar exercises like bench presses
and rows, which build muscle in a way CrossFit moves can’t, and round out
your physique.

DIRECTIONS
There are four workout days you will use to train six days per week. Perform
Day I’s workout on Monday and Thursday; Day II’s routine on Tuesday and
Friday; Day III on Wednesday; Day IV on Saturday.

When you repeat each workout later in the week, make this change: Take no
rest after each round of exercises and time the workout. Each time you repeat
it on these days, try to beat that time.

Exercises marked with a letter (“A,” “B,” and so on) are performed sequentially;
do the lettered exercises as supersets, completing all prescribed supersets
before moving on to the next exercise.

ROUTINE
DAY I
Chest, legs, and abs

EXERCISE EQUIPMENT SETS REPS R E ST

DAY II
Total-body muscle burn

EXERCISE EQUIPMENT SETS REPS R E ST

DAY III
Build upper-body mass

EXERCISE EQUIPMENT SETS REPS R E ST

DAY IV
Back, biceps, and legs

EXERCISE EQUIPMENT SETS REPS R E ST