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BFL Functional Body Builder 8-Week

Built For Life I Nick Jones

Strength & Conditioning, Bodybuilding
Coach
Nick Jones

Built For Life: Functional Bodybuilding is an 8-week training program designed to build muscle while maintaining athleticism, movement quality, and durability. This program is for people who want to look strong, move well, and train with purpose—without sacrificing performance or beating up their bodies.

Functional Bodybuilding combines hypertrophy-focused strength training with unilateral work, controlled tempos, and smart progressions. The goal is to build muscle that supports real-world performance, not just aesthetics. Every phase is structured, progressive, and grounded in sound training principles rather than fitness trends.

$59
Get BFL Functional Body Builder 8-Week
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Benefits of BFL Body Building
This 8-week Functional Bodybuilding program builds muscle while improving strength, movement quality, and durability. Training is structured and progressive, with clear guidance and smart volume. Delivered through the TrainHeroic app, you get easy-to-follow workouts, video demos, progress tracking, and a simple way to stay consistent and accountable.
Features
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Programming 4 days per week
direct access to your coach, structured workouts, and clear progression delivered through TrainHeroic.
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Exercise Video Guidance
Demonstration videos to help guide you.
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Delivered through TrainHeroic
User friendly app.
Equipment
Required
Squat Rack // Barbell // Dumbbells // Kettlebells // landmine // Pull Up Bar // PlyoBox // Bands // incline Bench // Flat Bench
Recommended
TrapBar // Push Sled // Air Bike
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A1

Run/ Row/ Bike

@ 5:00

A2

Eccentric Pushup

2 x 0:15

A3

Shoulder Angels

2 x 12

A4

Band Pull through/ Pull apart

2 x 10

B1

DB Bench Press.

4 x 10

B2

Inverted Row w/ iso

4 x 12

C1

Incline DB Press

3 x 10

C2

Chest Supported Row

3 x 10

D1

Hand Release PushUp

3 x MAX

D2

Suppinated Curl

3 x 12

Monday
Week 1 Day 2

A1

Run/ Row/ Bike

@ 5:00

A2

Lunge Series

2 x 3

A3

Band Lateral Walk

2 x 10

A4

Supported Unilateral Squat To Hinge

1 x 10

A5

Supported lateral squat

1 x 10

B1

Box Jump.

4 x 5

B2

Front Squats

4 x 10

B3

Banded Hip Distraceton

3 x 30

C1

Barbell RDL.

3 x 10

C2

DB Walking Lunges

3 x 20

D

Back Extensions

3 x 20

Tuesday
Week 1 Day 3
Wednesday
Week 1 Day 4

A1

Run/ Row/ Bike

@ 5:00

A2

Eccentric Pushup

2 x 0:15

A3

Shoulder Angels

2 x 12

A4

Band Pull through/ Pull apart

2 x 10

B1

Seated DB OVHD Press

4 x 10

B2

weighted Pull Ups (Pronated)

4 x 10

C1

DB Alternating Hammer Curls

4 x 10

C2

Tricep Rollbacks/Tate Press

4 x 10

D1

DB Lateral Raises

4 x 15

D2

DB Front Raise.

4 x 15

Thursday
Week 1 Day 5

A1

Run/ Row/ Bike

@ 5:00

A2

Lunge Series

2 x 3

A3

Band Lateral Walk

2 x 10

A4

Supported Unilateral Squat To Hinge

1 x 10

B1

Reverse MB Toss

4 x 5

B2

Sumo DL

4 x 10

C1

Barbell Split Squats

3 x 10

C2

BB Glute Bridge

3 x 12

D

Heavy Tempo Goblet Squat

3 x 10

E

Sled Push.

3 x 40

Coach
More from Built For Life I Nick Jones
coach-avatar Nick Jones

CSCS/TSAC-F coach with a Master’s in Exercise Science from The Citadel. A former Marine, college football player, and now a SWAT Officer, husband, and father of three. I use a evidence-based approach to help busy people become strong, fast, and durable in and out of the gym.

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Why BFL Bodybuilding

BFL Bodybuilding is a evidence-based program built to help you gain muscle without sacrificing movement or durability. Training is structured, progressive, and purposeful—combining proven hypertrophy methods with functional strength so you look strong, mov

Get BFL Functional Body Builder 8-Week
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FAQs
Who is this program for?
This program is for anyone who wants to build muscle while staying athletic, durable, and moving well. It’s ideal for busy professionals, athletes, and lifters who want structure and purpose.
Do I need advanced experience?
No. The program works for intermediate lifters and motivated beginners who are comfortable with basic lifts. Video demos and clear instructions are provided.
What equipment do I need?
You’ll need access to standard gym equipment including barbells, dumbbells, and machines.

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