Reach Functional Fitness
Strength & Conditioning, BodybuildingThe High Intensity Hybrid Physique Training program is best for those wanting to mix up their regular bodybuilding style of training and add non-traditional conditioning.
The giant sets utilized in this program during the high intensity weeks create their own unique energy demand. The limited rest periods and multi-exercise circuits will push your conditioning and fat-burning to another level.
The strength work on the hybrid weeks challenges you to lift in a lower rep range and focus on strength early in the week and higher rep, hypertrophy training later in the week. The accessory work and conditioning is an added bonus.
The program ebbs and flows between a week of high intensity training and standardized strength and physique work. This is to keep the training sustainable and fun.
Program Specs:
Skill Level - Intermediate to advanced. No Olympic Lifting experience required.
Equipment Needed - Barbells, dumbbells, kettlebells, pulley system, medicine/wall ball, Rower, SkiTrainer (limited use), Air Bike, Treadmill, TRX.
Focus - Functional Training, Bodybuilding
Training Days per Week - 5
Program Length - 8 Weeks
Excerpt from Day 4 Upper Body 2:
(giant set)
Close-Grip Bench Press 4x12
EZ Bar Curl to Press 4x12
Split Stance Overhead Tricep Extension 4x12
DB Spider Curl 4x12
Excerpt from Day 8 Chest, Back, and Shoulders:
Shoulder Press 4x8
Power Shrugs 4x6
AirBike HIT - 4 Rounds
1 Minute @90%
2 Minutes @50%
4 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Reach Warmup
Complete one set of every movement: 1) Alternating Lunge and Twist x10/per leg 2) PVC Passthroughs x10 3) DB 3-Angle Shoulder Rotation x15/per arm 4) DB Alternating Arnold Press x15 With Bands 5) Ys and Ts x20 each 6) Rows x 20 7) Chest Press x20 On Turf 8) High Knees x20m 9) Carioca x20m/both ways 10) Side Shuffle x20m/both ways
B
Rowing
1 x 4:00
C
Push-Up
2 x 10
D1
Bench Press
4 x 12
D2
Plyo Push-ups
4 x 10
D3
Sled Shove
4 x 10
D4
Eccentric Floor Chest Flye to Press
4 x 10
E1
Close Grip Pulldown
4 x 12
E2
Rope Face Pull
4 x 12
E3
Underhand Bent Barbell Row
4 x 10
E4
Bat Wings
4 x 12
F
Run
4 x 400
Recovery
G
Reach Cooldown
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.
Prep
A
Reach Warmup
Complete one set of every movement: 1) Alternating Lunge and Twist x10/per leg 2) PVC Passthroughs x10 3) DB 3-Angle Shoulder Rotation x15/per arm 4) DB Alternating Arnold Press x15 With Bands 5) Ys and Ts x20 each 6) Rows x 20 7) Chest Press x20 On Turf 8) High Knees x20m 9) Carioca x20m/both ways 10) Side Shuffle x20m/both ways
B
Run
1 x 4:00
C1
Back Squat
4 x 12
C2
Banded KB Romanian Deadlift
4 x 12
C3
Box Jump
4 x 10
C4
GHD Sit-Up
4 x 10
D1
Single OH Kettlebell Walking Lunge
4 x 50
D2
Calf Raise
4 x 12
D3
Farmer's Carry
4 x 50
D4
Sumo Deadlift with Farmer's Axle Bar
4 x 12
E
Rowing
4 x 250
Recovery
F
Reach Cooldown
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.
Prep
A
Reach Warmup
Complete one set of every movement: 1) Alternating Lunge and Twist x10/per leg 2) PVC Passthroughs x10 3) DB 3-Angle Shoulder Rotation x15/per arm 4) DB Alternating Arnold Press x15 With Bands 5) Ys and Ts x20 each 6) Rows x 20 7) Chest Press x20 On Turf 8) High Knees x20m 9) Carioca x20m/both ways 10) Side Shuffle x20m/both ways
B
SkiErg
1 x 2:00
C1
Close Grip Bench Press
4 x 12
C2
EZ Bar Curl to Press
4 x 12
C3
Split Stance Overhead Tricep Extension
4 x 12
C4
DB Spider Curl
4 x 12
D1
Standing Arnold Press
4 x 12
D2
DB Front Raise
4 x 12
D3
DB Lateral Raise
4 x 12
D4
KB Shrug
4 x 12
E
Assault Bike
8 x 10
Recovery
F
Reach Cooldown
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.
Prep
A
Reach Warmup
Complete one set of every movement: 1) Alternating Lunge and Twist x10/per leg 2) PVC Passthroughs x10 3) DB 3-Angle Shoulder Rotation x15/per arm 4) DB Alternating Arnold Press x15 With Bands 5) Ys and Ts x20 each 6) Rows x 20 7) Chest Press x20 On Turf 8) High Knees x20m 9) Carioca x20m/both ways 10) Side Shuffle x20m/both ways
B1
Bench Press
6 x 10
B2
Deadlift
6 x 10
B3
Half Kneeling Single Arm Landmine Press
6 x 10
B4
Bent Over Row
6 x 10
B5
KB Goblet Squat
6 x 10
B6
Heavy Jump Rope
6 x 25
C
Tabata Assault Bike
8 x 20
Recovery
D
Reach Cooldown
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.
Taylor Haney
USAW L1, Spartan SGX Coach, TBXM Advanced Youth Coach Obstacle Course Racer, Captain of Team Reach
