Reach Functional Fitness
Bodybuilding, Functional TrainingReach's Functional Bodybuilding Series is designed for those who are used to the bodybuilding style training but want to ease their way into functional training. The program maintains a typical bro-split training style found commonly in bodybuilding, yet introduces the athletes to functional variations of typical movements.
The Functional Bodybuilding Series will help those ready to move into a more practical way of training, yet keep the primary focus of training on the physique and body composition changes.
Series 1 does NOT contain conditioning, but it is advised to slowly introduce conditioning if the athlete is not accustomed to it.
Series 1 Specs:
Skill Level - Intermediate. No Olympic Lifting experience required.
Equipment Needed - Barbells, dumbbells, kettlebells, pulley system, medicine/wall ball, Rower.
Focus - Functional Training, Bodybuilding
Training Days per Week - 5
Program Length - 4 Weeks, but can be repeated if desired.
Excerpt from Day 2 Legs:
(superset)
Front Leaning Rest 3x30seconds
Standing Teapot 3x15
Bird Dog 3x16
1 1/4 Front Squat 4x10
DB Front Rack Walking Lunges 2x25yds
5 sessions per week
Must use App app to view and log training
Program Training
A
Treadmill Work
1 x 5:00
B1
Push-Up
2 x 15
B2
Chin-Up
2 x 15
C
Med Ball Sit-Up
3 x 15
D
Turkish Get Up
3 x 5
E
Hanging Knee Raise
3 x 15
F
Superman Pose
3 x 10
G
Bench Press
4 x 10
H
Depth Plyo Push-Up
3 x 12
I
Single Arm Cable Chest Press
3 x 12
J
Alternating DB Hammer Curl
3 x 10
K
EZ Bar Curl
3 x 12
L
Calf Raise
4 x 25
Post Workout Stretch
M
Perform Each Stretch for 20-30sec: Banded Pec Stretch Wall Bicep Stretch Rear Delt Calf Stretch
A
Treadmill Work
1 x 5:00
B
Air Squat
2 x 10
C
DB Front Rack Walking Lunge
2 x 25 @ 15 lb
D1
Front-Leaning Rest (FLR)
3 x 0:30
D2
Standing Teapot
3 x 15
D3
Bird Dog
3 x 16
E
1 1/4 Front Squat
4 x 10
F
Side Lying Leg Raise
3 x 15
G
Bulgarian Split Squat
4 x 6
H
Jumping Calf Raise
2 x 25 @ 65 lb
I
Single Arm DB Overhead Lunge
2 x 25
Post Workout Stretch
J
Perform Each Stretch for 20-30sec: Couch Stretch Modified Pigeon Kneeling Hamstring Calf Stretch Childs Pose
A
Rowing
1 x 5:00
B1
Standard Pull-Up
2 x 15
B2
Diamond Push-Up
2 x 10
C1
Russian Twist
3 x 15
C2
Hip Extension
3 x 12
C3
Lying Leg Raise On Bench
3 x 12
D
Mixed Grip Pull-Up
3 x 10
E
Standing Cable High Row
3 x 12
F
DB Prone Cobra
3 x 12
G
Meadows Row
15, 12, 10, 8
H1
Standing Shoulder Extension
3 x 12
H2
Close Grip Pulldown
3 x 8
I
Tricep Rope Pulldowns
3 x 12
J
Dip
Post Workout Stretch
K
Perform Each Stretch for 20-30sec: Modified Lat Thread Needle Prone Shoulder Tricep
A
Treadmill Work
1 x 5:00
B1
Air Squat
2 x 15
B2
Glute Bridge
2 x 10
C
Pallof Press
3 x 10
D
Landmine Anti-Rotation
3 x 10
E
Sumo Deadlift
4 x 12
F
DB Step Up to Hip Extension
3 x 12
G
Elevated Hip Bridge
3 x 15
H
DB Reverse Lunge (Front Foot Elevated)
3 x 12
I
Donkey Calf Raise
Post Workout Stretch
J
Perform Each Stretch for 20-30sec: Thread Needle Modified Pigeon Kneeling Hamstring Couch Calf
A
Treadmill Work
1 x 5:00
B
Band Pull-Apart
2 x 15
C
Standing Arnold Press
2 x 15 @ 15 lb
D1
V-Ups
3 x 10
D2
Standing Cable Wood Choppers
3 x 12
D3
Strict Lower Hanging Leg Lifts
3 x 10
E
Shoulder Press
4 x 10
F
Incline DB Bench Press
3 x 10
G
Bat Wings
3 x 12
H
Rope Face Pull
3 x 12
I
DB Calf Raise
2 x 50
Post Workout Stretch
J
Perform Each Stretch for 20-30sec: Prone Shoulder Thread Needle Banded Pec Modified Lat Calf
Taylor Haney
USAW L1, Spartan SGX Coach, TBXM Advanced Youth Coach Obstacle Course Racer, Captain of Team Reach
