Functional bodybuilding for everyday life
Progress & Performance
Bodybuilding, Functional Training, Powerlifting, Strength & Conditioning, PlyometricsThis program is designed for people who are familiar with the proper technique of fundamental exercises such as the squat, deadlift, bench press, and strict press. It is structured so that both beginners and advanced athletes can benefit from it. The program trains your whole body across three sessions per week, with each session taking approximately 1–1.5 hours. It combines basic exercises with some less common ones and is designed to challenge you while keeping you on the right track toward consistent progress. Ideally, you should have access to a gym with some basic machines, but the program can also be completed in functional training facilities such as CrossFit gyms.
Prep
A
Build-up LOWER BODY
2 rounds: 10 cals bike 10x 9090 hip switch 10+10x KOT calf raises + tibialis raise 5x DB good morning w/ light DB
B1
Jump Squat
3 x 5
B2
Split stance MB throw
3 x 3 @ 4.41 kg
C
Back Squat
8, 6, 5, 5, 5 @ 50, 60, 68, 68, 68 %
D1
Romanian Deadlift
4 x 6 @ 7
D2
Anchored Feet Dumbbell Weighted Sit Up
4 x 8 @ 7
E
Single Leg Extension (machine)
3 x 10 @ 6
F
Prone Machine Hamstring Curl Iso hold
3 x 20 @ 6
G
Side plank hold
3 x 20
Prep
A
Build-up UPPER BODY
2 rnds: 1 min eliptical/assault bike/echo bike 6/6x plate halo @5kg 10x scapular push up 5x scapular pull up
B1
MB chest slam
3 x 3 @ 4.41 kg
B2
Banded Row
3 x 3
C1
Bench Press
8, 6, 5, 5, 5 @ 50, 60, 68, 68, 68 %
C2
S-arm DB row
3 x 8 @ 6
D1
Single Arm DB Press
3 x 8 @ 7
D2
Machine Supinated Lat Pulldown
3 x 10 @ 7
E
DB Lateral Raise
3 x 12 @ 7
F1
EZ curls
3 x 12 @ 7
F2
Rope triceps pushdown
3 x 12 @ 7
Prep
A
Build-up fullbody
2 rnds: 10 cals bike 10x 9090 hip switch 20sec plank hold 30/30sec DB/KB OH hold @light weight 10x banded pull-aparts
B
Deadlift
8, 6, 5, 5, 5 @ 50, 60, 68, 68, 68 %
C1
Incline DB Bench Press
3 x 8 @ 7
C2
Chest-Supported DB Row
3 x 8 @ 7
D1
Leg Press
3 x 10 @ 7
D2
DB Side Bend
3 x 10 @ 26.46 kg
E1
Seated Bent Over Rear Delt Raise
3 x 12 @ 4.41 kg
E2
KOT Calf Raise
3 x 12
F1
Alternating DB Hammer Curl
3 x 16 @ 7
F2
KB OH Tricep extension
3 x 12 @ 7
G
Figure 4 Crunch
3 x 8
Mirek Krejcir
Coaching beginners and advanced athletes since 2012. From functional trainings to bodybuilding programs trying to make the most of both.
Whether you want to try something new or something different from regular gym routine, give it a try. As the plan progress forward, we will get to more uncommon exercises that will challenge you and you might find it more enjoyable.
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Functional bodybuilding for everyday life
Functional bodybuilding for everyday life
Functional bodybuilding for everyday life
