Scribd
Upload
2K views

Functional Bodybuilding

This document provides a push pull focus workout routine that consists of 3 parts: 1) a strength giant set of bench press, bent over rows, and hanging leg raises followed by a hypertrophy ladder of dips and rows, 2) a lower body functional strength giant set of back squats, kettlebell snatches, and burpee broad jumps followed by a hypertrophy and conditioning circuit, 3) an overhead focus strength portion of pull ups, military press, and kettlebell cleans followed by a hypertrophy circuit and conditioning. It also outlines an interval weight training circuit done every 10 minutes on a rower and a upper body pump circuit focusing on pushing and pulling supersets.

Uploaded by

Louis Edge
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
2K views

Functional Bodybuilding

This document provides a push pull focus workout routine that consists of 3 parts: 1) a strength giant set of bench press, bent over rows, and hanging leg raises followed by a hypertrophy ladder of dips and rows, 2) a lower body functional strength giant set of back squats, kettlebell snatches, and burpee broad jumps followed by a hypertrophy and conditioning circuit, 3) an overhead focus strength portion of pull ups, military press, and kettlebell cleans followed by a hypertrophy circuit and conditioning. It also outlines an interval weight training circuit done every 10 minutes on a rower and a upper body pump circuit focusing on pushing and pulling supersets.

Uploaded by

Louis Edge
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 6

FUNCTIONAL

BODYBUILDING
HAL COLLINS ONLINE COACHING
PUSH PULL FOCUS
Strength Giant set -4 rounds
perform each exercise one after the other then rest 2 minutes in between rounds.

bench press 12,10,8,6 (increasing in weight each set)


dual dumbbell bent over row 12,12,10,8 (increase in weight each set)
hanging leg raises knees to elbow 12,12,12,12

hypertrophy ladder Conditioning 20 min AMRAP


ascending ladder of 1-10 of both exercises, as 10 dual kettlebell deadlifts
minimal rest as possible in between sets. 5 dual kettlebell clean and press
10 gorilla row ( 5 each side)
Dips 1-10 immediately perform 200 meter row
Dual KB row 1-10
complete as many rounds of this flow as
perform 1 of each, then 2 of each immediately after. you can in 20 minutes. Rest as needed
Contiue at this pace until youre forced to need rest,
take as minimal rest as necessary until sets are done
LOWER BODY FUNCTIONAL
Strength Giant set - 4 rounds
Barbell back squat (2 second pause at bottom) - 10,8,6,4 (increase in weight each set)
S. arm kettlebell snatch - 8,8,8,8
burpee broad jump - 10,10,10,10

hypertrophy
- 4 sets each conditioning- 3 rounds
Tempo Hack squats (3 sec negative 3 sec hold at bottom) - *perform all movements back to back then rest 2 min and
12,12,12,12 repeat x 3

Deficit RDL's - 10,10,8,8 (increase in weight each set) 100 yard farmers carry kettlebells or dumbbells
100 yard front rack kettlebell carry
Heels elevated narrow stance goblet squat -15,15,15,15 100 yard prisoner walking lunges
100 yard bear crawl
PUSH PULL FOCUS 2
strength portion - overhead
Complete 3 rounds of this giant set. No rest between exercises, 2 min rest after all 3 completed
Pull ups (weighted or bodyweight depending on strength) - 10,10,10,10

Military Press -10,8,6,6, (ramping in weight each set)


Dual KB cleans - 8,8,8,8

Hypertrophy 4 rounds Conditioning


complete 20,16,12,8 reps of each movement. Rest as complete 100 dual Kettlebell clean and
little as necessary and try and complete in as quick a press with a moderatley light weight that
time as possible you can comfrotably do 10 reps with
S. arm DB snatch (20 each arm, 16 each arm etc) every 3 minutes on the minute perform 10
Barbell Pendlay Row burpees
Kettlebell gorilla row (20 each arm etc)
Feet elevated incline push up
INTERVAL WEIGHT TRAINING
50 MINUTE WORK PIECE
Row consistently for 50 minutes, every 10 minutes on the minute complete :
10 two-pump burpees (2 press ups at bottom of burpee)
100 yard sled push ( if no sled perform 100 yard offset farmers carry right side)
100 yard sled pull (if no sled perform 100 yard offset farmers carry left side)
10 pull ups - use bands or an assisted pull up machine if need be
10 dips - do bench dips if need be

So, the workout will look as follows;


you'll row for 10 minutes straight, you'll then hop off the rower at 10 minutes and complete the above listed Exercises
in as little time as possible, you'll have within 10 minutes to complete the exercises and as soon as you're done you'll
jump back on the rower for the remainder of the 10 minutes.

So, say the exercises take you 4 minutes, you'll jump back on the rower for 6 minutes. Just make sure every 10
minutes you're performing those exercises
UPPER PUMP
Traditional Bodybuilding
Supersets as follows

strict dips (bench dips if necessary) 3x12-15


dual dumbbell overhead press 3x12-15

incline DB bench press 3x8-12


chest supported incline bench dumbbell rows 3x8-12

Every minute on the minute x 10 mins


5-7 pull ups (assisted if necessary)
10-20 push ups

incline bench DB curls 2x15


incline bench DB skullcrushers 2x15

shoulder tri-set - 2 rounds


10 front raises
10 side laterals
10 bent over rear delt flyes
immediatley repeat with 5 of each
rest 90 seconds

You might also like