Workout Routines

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.

by
Pullup Crossfit
Shutterstock
Shutterstock
Duration 45
Exercises 5-7
Equipment 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.

Day I Chest, legs, and abs

Exercise 1A.

Squat Clean You'll need: Barbell How to
Squat Clean thumbnail
5 sets
6 reps
0 sec. rest

Exercise 1B.

Pike Pushup How to
Pike Pushup  thumbnail
5 sets
5 reps
0 sec. rest

Exercise 1C.

Double Kettlebell Squat to Carry You'll need: Kettlebells How to
exercise image placeholder
5 sets
10, 40 reps
0 sec. rest

Exercise 1D.

Push Press You'll need: Barbell How to
Push Press thumbnail
5 sets
8 reps
0 sec. rest

Exercise 1E.

Hanging Knee-Up You'll need: Pullup Bar How to
Hanging Knee-Up thumbnail
5 sets
10 reps
60 sec. rest

Day II Total-body muscle burn

Exercise 1A.

Power Snatch From Hang You'll need: Barbell How to
Power Snatch From Hang thumbnail
5 sets
6 reps
0 sec. rest

Exercise 1B.

Renegade Row You'll need: Dumbbells How to
Renegade Row thumbnail
5 sets
10 (each side) reps
0 sec. rest

Exercise 1C.

Broad Jump You'll need: No Equipment How to
exercise image placeholder
5 sets
6 reps
0 sec. rest

Exercise 1D.

Neutral-Grip Pullup You'll need: Pullup Bar How to
Neutral-Grip Pullup thumbnail
5 sets
As many as possible reps
0 sec. rest

Exercise 1E.

Single-Leg Hip Extension You'll need: Bench How to
Single-Leg Hip Extension thumbnail
5 sets
15 reps
60 sec. rest

Day III Build upper-body mass

Exercise 1A.

Incline Dumbbell Press You'll need: Dumbbells How to
Incline Dumbbell Press thumbnail
4 sets
8 reps
30 sec. rest

Exercise 1B.

Dumbbell Bench Press You'll need: Dumbbells How to
Dumbbell Bench Press thumbnail
4 sets
8 reps
30 sec. rest

Exercise 1C.

Decline Pushup You'll need: Bench How to
Man performing decline pushup thumbnail
4 sets
8 reps
30 sec. rest

Exercise 2A.

Bentover Lateral Raise You'll need: Dumbbells How to
Bentover Lateral Raise  thumbnail
3 sets
10 reps
30 sec. rest

Exercise 2B.

Lateral Raise You'll need: Dumbbells How to
Lateral Raise thumbnail
3 sets
10 reps
30 sec. rest

Exercise 3A.

EZ-Curl Skull Crusher You'll need: EZ-Bar How to
exercise image placeholder
3 sets
10 reps
30 sec. rest

Exercise 3B.

Dip You'll need: Dip Station How to
Dips thumbnail
3 sets
10 reps
30 sec. rest

Day IV Back, biceps, and legs

Exercise 1A.

Chest-Supported Row How to
Chest-Supported Row thumbnail
4 sets
10 reps
30 sec. rest

Exercise 1B.

Underhand-Grip Pulldown You'll need: Lat Pulldown Bar How to
exercise image placeholder
4 sets
10 reps
30 sec. rest

Exercise 1C.

Straight-Arm Pulldown You'll need: Lat Pulldown Bar How to
Straight-Arm Pulldown thumbnail
4 sets
10 reps
30 sec. rest

Exercise 2.

Deadlift You'll need: Barbell How to
Deadlift  thumbnail
4 sets
20 reps
30 sec. rest

Exercise 3A.

Straight-Bar Curl You'll need: Barbell How to
Straight-Bar Curl thumbnail
4 sets
8 reps
30 sec. rest

Exercise 3B.

Incline Hammer Curl You'll need: Dumbbells How to
Incline Hammer Curl thumbnail
4 sets
8 reps
30 sec. rest
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