Training with limited equipment?

If your goal is to improve your PHYSIQUE and build muscle, you need to do more than conditioning workouts with burpees and air squats. This all-inclusive 10-day Hypertrophy program has two options:

1. Rings or TRX
2. Dumbbells

Using creative and evidence-based programming principles, the body is split into Pushing, Pulling and Lower Body/Core workouts that provide sufficient volume to build muscle!

Even if you are stuck with minimal equipment for 2-3+ weeks, this 10-day cycle can be repeated multiple times and will become more effective as you build proficiency and strength with the new movements and stimulus!

This 11-week cycle utilizing a body part split orientation was the first “Hybrid” style program that IN3 coach Amanda Barelli and I ever created. It could even be considered the “catalyst” that provided the spark for her to switch from performance to aesthetics.

This cycle is similar to a traditional “bodybuilding” program while incorporating CrossFit style WOD’s at the end of each training day. The program must be completed in a Functional Fitness gym setting, as it utilizes entirely free-weight strength movements, and incorporates a significant amount of work on CrossFit “gymnastics” movements (such as Muscle-ups, Rope Climbs, HSPU, Pull-ups and Ring Dips).

Olympic lifts will be included in the WOD’s, but not as specific strength work. Saturdays training sessions are dedicated entirely to gymnastics work, building strength in the upper body with bodyweight movements, both unweighted and weighted.

This is a moderate to high volume program, and you should expect to spend about 90 minutes on each training session across 6 days per week.

This 9-week program focuses on Olympic Lifting movements and squatting 5x per week. It is unique in that it includes a variety of different bodyweight gymnastics movements throughout the week, and also has two days per week of metabolic conditioning. Athletes have PR’d lifts by upwards of 30-40 lbs with proper dedication and implementation of this short cycle.

The perfect blend of old-school strength training with CrossFit style metabolic conditioning. Includes explosive work, as well as both long and short conditioning workouts. The weekly descending rep schemes provide the perfect base for continuous progress.

This 13-week Hybrid cycle has achieved rave reviews from CrossFitters looking for a smarter way to train. It is extremely unique and effective in the way it weaves together multiple different training modalities into one incredible program.

The base is composed of a body part “movement orientation” structure for the strength work, separating the body into similar movement patterns to avoid overuse injuries. The program includes progressive work on Olympic lifts two times per week, while also including a significant dose of gymnastics strength and skill work.

Across a 5-day training week, there is one day dedicated strictly to conditioning, while each of the other days includes a “metcon” (WOD) as a finisher to each dedicated strength/skill session. The volume is moderate to high, and you should expect to spend 75-90 minutes per training session.