FUNCTIONAL BODYBUILDING
​
BUILD is a strength & conditioning program for the everyday gym goer who wants to enhance their strength, physique and performance.
This program offers a creative mix of strength cycles, functional bodybuilding workouts and HIIT finishers so training never gets stale — say goodbye to boring bodybuilding workouts!
​
✗ 5 Sessions per week
✗ 60-min workouts
✗ Movement Library and detailed workouts notes
​
BUILD
SAMPLE DAY
​
✗ Mobility
60s Barbell Ankle Stretch
60s Box Pigeon Pose
60s Adductor Rocks
​
✗ Activation
1 round each leg:
10 Bulgarian Split Squat Rock Backs
20s Copenhagen Hold
10 Seated Straddle Leg Lifts
​
✗ Functional Strength
5 sets x 5 Tempo Barbell Cyclist Squats @ 7-8RPE
​
✗ Functional Bodybuilding
[Pre-Exhaust Supersets]
3 sets:
15 Tempo Hack Squats [RPE 6]
10 Barbell Reverse Lunge [RPE 7]
​
3 sets on each leg:
10 Farmer Hold Kickstand Squats [RPE6]
10 Single DB Box Step-up [RPE 7}
​
3 sets:
20 Prone Banded Hamstring Curls
20 Heavy Russian Kettlebell Swings [RPE 8}
​
✗ Ab Workout
3 rounds for quality:
5 Dragon Flag Lowers
60s Kettlebell Suitcase Carry (each arm)
​
​
​