Fbbforcrossfit
Fbbforcrossfit
Fbbforcrossfit
Here’s how to add 3 days of bodybuilding to your existing CrossFit routine. You’ll build lean
muscle and burn more calories (even at rest) – without overdoing it on volume. Plus a
nutrition case study and some general guidelines for optimizing muscle.
Unlike some traditional body part splits in classic bodybuilding, these approaches
incorporate more muscle on a given day. This can even mimic the same style of training you
see in CrossFit. It will also spread your training volume more evenly through your sessions.
Movement Pattern Splits: Building workouts around global movement patterns rather than
muscles. Movement patterns include horizontal upper body push, vertical upper body
pulling, double leg squatting, hinging, unilateral upper or lower bodywork, and core work.
Blending 1, 2, or even 3 patterns on a specific training day provides balanced muscle
development.
Full Body Splits: This involves hitting 3+ patterns on a given day in a bodybuilding routine.
You can spread the workload over the whole body and then come back to training these
same patterns more frequently, since each muscle isn’t overloaded on a single day.
For example, an Upper Body day could incorporate:
Volume and Intensity: We’ll adapt the total number of sets, reps, and weight in each of
these hypertrophy sessions in order to factor in CrossFit's physical demands.
The intensity of CrossFit can result in fatigue. So we don’t want to overdo it with
hypertrophy training, leading you down a path of more burnout. Research indicates that a
balance between volume and intensity optimizes muscle growth.
Recovery: If you reduce your high intensity cardio and replace it with bodybuilding
principles, you’ll do your body a huge favor when it comes to recovery. This approach
reduces the total fatigue on your body.
S A M P L E S C H E D U L E
• Thursday: Rest or light activity (depending on how hard the last CrossFit session was,
your body might need full rest. Or possibly this is a day to get in 10–12k steps)
• Sunday: Rest or light activity (depending on how hard the last CrossFit session was,
your body might need full rest. Or possibly this is a day to get in 10–12k steps)
F B B U P P E R B O D Y D A Y
Monday: Hit an FBB Upper Body Movement Pattern Session
Pre-Fatigue – 2 Sets
• Set 1 – 12–15 reps @ 8–9 RPE (Rate of Perceived Exertion – get close to form failure with
1–2 reps left in the tank)
F B B L O W E R B O D Y D A Y
Tuesday: FBB Lower-Body Movement Pattern Session
1. Banded Hamstring Curl Set 1: 20 reps – Light Tension Set 2: 12–15 reps – Moderate to
Hard Tension rest 60 sec
*Perform a series of 1–2 Warm Up Sets in order to find your working weight for Set 1
Strength Intensity Part 2 – HINGE
2 Working Sets
2 Sets:
You can do what your gym programs here, or use this one:
Strength:
• Set 1 – 70% x 3
• Set 2 – 80% x 3
Cardio:
F B B F U L L B O D Y D A Y
Friday: FBB Full-Body Movement Pattern Session
Pre-Fatigue – 2 Sets
1. Alternating Goblet Curtsy Squat or Bodyweight Curtsy Squat x 20 reps (10/leg) rest
30 sec
• Set 4: AMRAP with the same weight as Set 1 with 20X0 Tempo
Perform 1–2 Warm-Up sets per arm for 4–8reps to gauge a good starting weight
*Perform 1–2 Warm-Up sets per arm for 4–8reps to gauge a good starting weight
Cardio:
Rest 3:00
Rest 3:00
1. Increased Protein Intake: Protein is crucial for muscle repair and growth. If you are
doing more hypertrophy training, your muscles are breaking down, rebuilding, and
remodeling. We need NITROGEN from protein to make this happen.
Female – Age 34
5’4” 135lbs
Body Fat % = 22
Sample Meals
Meal Breakdown – 35grams Protein, 32grams Carbs, 18grams
Fat
Breakfast – 35/40/25
Lunch – 35/40/25
Dinner - 35/20/25
• Monitor and Adjust: Regularly evaluate progress and make necessary changes. If you
aren’t seeing the changes you want in the mirror then consider dialing back the high
intensity cardio and learning how to achieve the body you want with weights and
diet.
• Enjoy the Process: Embrace the journey towards achieving your desired body. For
most of us this includes a balance of both cardio and weights. Just don’t fall into the
trap of doing more cardio and not enjoying the process because the results don’t
come.
2. Don’t Neglect Low-Intensity Steady State (LISS) Cardio: Incorporate LISS for
sustained benefits without excessive strain. Daily walks, weighted walks, biking,
sustained running, etc.
You’ll also get bonus Ebooks, including PUMP 40, which blends beautifully with CrossFit. Use
the 8-week workouts as a standalone progression, or mix them with CrossFit any time.
Now PUMP 40 is also available as a workshop in our app, so you can log results, see demo
videos, and interact with coaches in one convenient place.
Try Persist free for two weeks to experience the full program!