Stevens Training & Performance
Welcome to Functional Bodybuilding, a six-day-per-week strength training program that combines the best of bodybuilding and functional fitness. Developed by Stevens Training and Performance, this program is designed to help you not only look better but also feel better, with a focus on building functional strength and improving your overall physical fitness.
With over 10 years of industry expertise, Stevens Training and Performance has created a program that outperforms the competition by emphasizing key selling points such as:
Improved functionality: The Functional Bodybuilding program focuses on building strength and improving functional fitness, meaning you'll be able to perform daily tasks and activities with ease.
Balanced aesthetics: This program not only helps you build muscle and improve your physique, but also ensures that your body remains balanced and functional, helping to prevent injury and improve overall health.
Customization: Functional Bodybuilding is a customizable program that can be tailored to your individual goals, fitness level, and schedule. Whether you're a beginner or an experienced athlete, this program can be adapted to meet your needs.
Variety: This program utilizes a variety of exercises and training methods, keeping your workouts challenging and engaging while preventing boredom and plateauing.
Expert guidance: With Stevens Training and Performance, you'll have access to expert guidance and support throughout your training journey, helping you stay motivated and on track towards your goals.
Overall, Functional Bodybuilding is a comprehensive strength training program that is designed to help you build functional strength, improve your physical fitness, and achieve your aesthetic goals. With its emphasis on customization, variety, and expert guidance, this program is the perfect choice for anyone looking to take their fitness to the next level.
Features6 sessions per week
Must use App app to view and log training
Program Training
A
Biking
1 x 5:00 @ 2000
Circuit
B
Pec Stretch x 1 min ea Lat Stretch x 1 min ea Then 2 Rounds For Quality - Cat/Cow x 5 - Half Moons x 10 ea - SA Dead Hang x :15 ea - Scap Pull Ups x 20 (10 Forward/ 10 Backward)
C
Pogo Jump
2 x 10
D
Squat Jump
2 x 10
E
Linear Bound
4 x 20
F
Medicine Ball Slam
3 x 8
G1
Incline Bench Press
7, 5, 3, 7, 5, 3 @ 80, 84, 89, 81, 85, 90 %
G2
Supine External Rotation
6 x 12
H
DB Reverse Lunge
4 x 10
I
Chin-Up
3 x MAX
J
Prone Machine Hamstring Curl
3 x 10
K
Seated Calf Raise
3 x 25
L
L-Sit
3 x MAX
Circuit
M
3 Min AMRAP, 1 Min Off Pick Up Where You Left Off - 200m Ski - 15 Renegade Rows ea - Max Reps Dips Time Remaining. x 3 Rounds
N
Deep Squat Breathing
1 x 5:00
A
Cardio
1 x 5:00
Circuit
B
Couch Stretch w/ Rotation x 1 min ea Two Rounds : 90/90 Hip Switch w/ Bridge x 10ea Scorpions x 10 Groiners x 20 Bottom Squat Sit x :30
Circuit
C
SL Pogos 2 x 10s Each Alternating Pogos 2 x 10 ea Alternating Lunge Jumps 2 x 10 ea
D
Single Leg Broad Jump & Land
3 x 5
E
2 Point Start
5 x 10 @ 50, 75, 100, 100, 100 %
F1
High Bar Back Squat
7, 5, 3, 7, 5, 3 @ 80, 84, 89, 81, 85, 90 %
F2
Lateral Band Walk
6 x 10
G
Hex Press
4 x 10
H
Romanian Deadlift (RDL)
3 x 10
I
Plate Front Raise
3 x 15
J
JM Press
3 x 15
K
Lying Leg Raise On Bench
3 x 20
Circuit
L
4 Rounds :40 at Hard Effort (Cardio Machine of Choice) / 4:30 Rest Record Calories each round. If you see a drop off of significance, end the session.
A
Cardio
1 x 60:00
A
Biking
1 x 5:00 @ 2000
Circuit
B
Pec Stretch x 1 min ea Lat Stretch x 1 min ea Then 2 Rounds For Quality - Inchworms + Pushup x 5 - Prone Cars x 5 ea - Blackburns x 10 - Dead Hang x :30
C
Pogo Jump
2 x 10
D
Squat Jump
2 x 10
E
Power Skip
4 x 20
F
Kneeling Med Ball Chest Pass
3 x 8
G
Overhead Press
9 x 3 @ 55 %
H
Pec Deck Fly
5 x 10
I
Step-Ups
4 x 10
J
Seated Cable Row
3 x 12
K
DB Lateral Lunge
3 x 10
L
Seated Calf Raise
3 x 25
M
Hyperextension
3 x 20
Circuit
N
Ascending / Descending 10-8-6-4-2 Echo Bike Cals 2-4-6-8-10 Wall Balls 20/14
O
90/90 Breathing
1 x 5:00
A
Cardio
1 x 5:00
Circuit
B
Elevated Pigeon Stretch x 1 min ea Two Rounds : Banded Glute Bridge x 10 Band Pullthrough x 15 Extra Coxa x 5 ea
Circuit
C
Stationary Pogos 2 x 10 Lateral Pogos 2 x 10 Yards Ea Ascending Skater Hops 2 x 10 Yards Ea Line | Lateral Line Hops 2 x 10 Seconds
D
Alternating Lunge Jump
2 x 10
E
Pro-Agility Drill
4 x 1 @ 100 %
F
Trap Bar Deadlift
10 x 2 @ 55 %
G
Shoulder Press
4 x 10
H
Glute-Ham Raise
3 x 10
I
DB Reverse Fly
3 x 15
J
Cable Curl
3 x 15
K
Russian Twist
3 x 20
L
90/90 Breathing
1 x 5:00
Circuit
M
EMOM 20 Minutes 1 and 2 - 300m Run Minutes 3 and 4 - 15-20 Burpee Box Jump Overs x 5 Rounds
