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.