Functionalbodycomposition Male

FUNCTIONAL
BODY
COMPOSITION
M A L E
2.0
E D I T I O N
Introduction
Welcome to Functional Body Composition 2.0. I’m excited to have you embark on this journey with
us. If you haven’t hit FBC 1.0 yet then I do encourage you to press pause and go open that program
up and get to work. This 2.0 program is designed to be a continuation of what was started in the 1.0
program. Building the foundation to handle the time under tension required to be successful here in
the 2.0 version is key. Furthermore, there is a tremendous amount of important base building
muscle endurance work that will make this a more effective program in the long run for you when
you get back to it.
But for those of you that recently wrapped 1.0, it is time to dig into what makes this program unique.
First off we have a new upper and lower body training split. This is a change from 1.0 in that during
the first volume there were mixed upper and lower body days in the beginning of the week. Some
feedback from advanced male trainees was that this really crushed them early on in the week. It
highlights what some key differences are with male athletes and female athletes. With higher
neuromuscular efficiency on average, men can really dig into those lower body sets that do a lot of
damage to the tissue and CNS. So in this 2.0 version you will see only three big lower body days that
are spread out by several days in between to allow for optimal rest and recovery. Remember that
these days are hugely impactful when it comes to getting hormonal responses, and the impacts can
last for days due to tissue healing times.
There are three days that are focused on upper body in this training split. We are using these to get
a much more well rounded upper body physique, and with enough isolation exercises we won’t
overload the joints of the upper body with too many compound lifts.
You will also note that each training day there are multiple supersets you are completing. The first of
the two supersets is designed to have slightly shorter time under tension for the repetitions than the
second. These shorter rep ranges and lower time under tension sets are in place to load more
aggressively. For the second superset on each day, mind the loading to ensure you can hit the full
rep range with QUALITY range of motion at the desired tempo. Essentially, start heavy and then
lighten up as you go in the workout.
I wish you all the best of luck with this program and if you dedicate for these next 8 weeks and pay
attention to your nourishment, you can almost guarantee change to take place!
Warmly,
Marcus
Got Questions?
Check out the Revival Strength Knowledge Base for answers to the questions we see most
commonly, including abbreviations, substitutions, and more, or join the Functional Bodybuilding
Facebook Group to chat with your fellow athletes. Hover over a movement name (in most pdf
viewers) to link to the demonstration on YouTube, or you can find our movement library on the
Functional Bodybuilding channel (https://youtube.com/functionalbodybuilding). Enjoy!
U P P E R H O R I Z O N TA L
DAY
1
TEMPO
WEEK ONE
WARMUP
2 eccentric (down)
2-3 Sets:
20m Quadruped Crawl 1 isometric (hold)
*Every 5m stop and perform 10
Alternating Quadruped Shoulder Taps
15sec Chin Over Bar Isometric Hold X concentric (X = explode up)
10 Scapular Pull Ups
15sec Bench Dip Stretch
10 Bench Dips 1 isometric or pause
SUPERSET 1 SUPERSET 2
Low Time Under Tension - 3 Sets: High Time Under Tension - 3 Sets
A1) Wide Grip Bench Press: 3011; B1) KB Bench Press: 21X0;
4-6reps; rest 75sec 12-14 reps; rest 75sec
A2) RNT Chainsaw Row: 21X1; B2) Body Row: 2020;

4-6/arm; rest 75sec and back to 1 10-12 reps; rest 75sec and back to 1
FATIGUED STRICT PULLING ISOMETRIC CORE FINISHER
C) For Time: D) 2-3 Sets:

Row 40 Calorie Buy In 20sec DB Side Plank R
-then- 20sec DB Side Plank L
1-2-3-4-5 rest 20sec
Turkish Get Up R 70lbs 20sec Star Plank R
2-4-6-8-10 20sec Star Plank L
Strict Chest to Bar Pull Up rest as needed
1-2-3-4-5
Turkish Get Up L 70lbs
2-4-6-8-10
Strict Knees to Bar
Need a demo? The name of each movement is linked to the demo on our
Functional Bodybuilding YouTube channel in most pdf viewers.
DAY
2
WEEK ONE LOWER - HINGE DOMINANT
WARMUP - PRE-FATIGUE PUMP
2-3 sets - prep work:

8 KB Cross Body RDL - Right leg (35lbs)
6 KB Cossack Squat - Right leg (35lbs)
4 KB Muscle Snatch from Floor - Right arm (35lbs)
8 KB Cross Body RDL - Left leg (35lbs)
6 KB Cossack Squat - Left leg (35lbs)
4 KB Muscle Snatch from Floor - Left arm (35lbs)
rest as needed between sets
SUPERSET 1 GIANT SET 2
Low Time Under Tension - 3 Sets: High Time Under Tension - 3 Sets:
A1) Hip Thrust: 21X2: B1) Deadlift Off Blocks Above Knee: 21X1;
4-6 reps; rest 75sec 10-12 reps; rest 75sec
A2) Dual KB Front Rack Box Step Down: B2) DB Suitcase Curtsy Drop Lunge: 30X0;
20X0; 4-6/leg; rest 75sec and back to 1 6-8/leg; rest 75sec
B3) Theraband Clamshell Side Plank

Thrust:10X1; 12-14/side; rest 75sec and back
to 1
LOWER BODY POWER COUPLETS
C) Every 90sec x 3-4 Sets:

10sec Assault Bike @ 100%
6-8 Dual Russian KBS
rest 2-3mins
Every 90sec x 3-4 Sets:

10sec Row @ 100%
10-12 Alternating Box Jump Lunges
O P T I O N A L C A R D I O D AY
WEEK ONE
FUNCTIONAL PUMP FLOW
TODAY IS MEANT TO BE AN EASY DAY - Please

choose an effort level that is easy for you to
replicate without fatigue building up. Generate
blood flow to accelerate the healing process and
recovery from Monday and Tuesday. If you prefer
to take a complete rest day, please do that.
30mins Continuous Movement:

1min Bike
1min Quadruped Crawl (alternating between
forward, backwards, and lateral crawling)
1min Row
1min Side Plank Switches
1min Run
1min Crab Walk (alternating between hips low,
hips high, and legs extended)
๏ COACHING TIP
Blood flow is one of the best tools we have to heal and recover. These sessions need to be
thought of as a chance to recover for more intensive lifting to come. These will not elevate
your aerobic fitness as much as help you get ready for the next session.
DAY
UPPER VERTICAL
3
WEEK ONE
2-3 Sets:
20m Single Arm KB Overhead Carry R
20m Single Arm KB Overhead Carry L
10 Single Arm Ring Row R 10X1
10 Single Arm Ring Row L 10X1
5 Theraband In and Out Push Ups/side
A1) Push Press: 41X1; 4-6 reps; rest 75sec B1) Seated Alternating KB Press Bottom
Up: 20X1; 12-16 reps; rest 75sec
A2) Lean Away Pull Up On Bar: 41X1; 4-6
reps; rest 75sec and back to 1 B2) KB Alternating Gorilla Row Bottom Up;
20X0; 12-16 reps; rest 75sec and back to 1
ADVANCED GYMNASTICS PUSH PULL PUMP
C) 3 Sets:
50 Double Unders
2 Rope Climbs
3 Burpee Strict Pull Ups
4 Strict Pull Up
5 Strict Bar Dips
rest walk 90sec between sets
*Scale: 1 Rope Climb = 2 L-Sit Strict Pull Ups
BACK & BIS FINISHER
D) 2-3 Sets:
12 Hollow Body Pull Over
12 Banded Face Pulls
12 Dual DB Curl
*Rest as needed between exercises

DAY
4 L O W E R - S Q U AT D O M I N A N T
WEEK ONE
2-3 Sets:
10 Lateral Band Walk R
10 Lateral Band Walk L
10 Skater Band Walk Forward
10 Skater Band Walk Backward
30sec Theraband Half Squat Pulses
A1) Cyclist Front Squat: 2020; B1) Back Rack Curtsy Squat: 20X0;
4-6 reps; rest 75sec 8-10/leg; rest 75sec
A2) Romanian Deadlift: 2020; B2) KB Rack Low Switch Goblet Cossack
4-6 reps; rest 75sec and back to 1 Squat: 2121; 10-12 reps; rest 75sec
B3) Alternating Lunge Box Jumps; 10X0;

24-30 reps; rest 75sec and back to 1
MIRRORED FATIGUED ABDOMINALS
C) 21-15-9 ๏ COACHING TIP

Row Cals Breathing and abdominal movements
Toes to Rings together are a killer combo. The Fatigued Ab
workouts bring together heavy breathing and
rest 3mins hard core contractions. With this combination,
the inner muscles of the mid section have to
9-15-21 work harder getting better recruitment out of
Tuck Up to V Up Complexes the abs altogether.
Row Cals
DAY UPPER BODY+
5 I N T E R VA L W E I G H T GY M N A S T I C S
WEEK ONE
2-3 Sets:
20ft Theraband Lateral Crawl R
20ft Theraband Lateral Crawl L
20ft Theraband Quadruped Crawl Forward
20ft Theraband Quadruped Crawl Backward
10 Tall Kneeling Theraband Pull Aparts Supinated
10 Tall kneeling Theraband Pull Aparts Pronated
GIANT SET 1 INTERVAL WEIGHT/GYMNASTICS 1
High Time Under Tension - 3 Sets: B) 3 sets:

30sec Assault Bike @ 80%
A1) Alternating KB Incline Bench Press Top -into-
Down: 30X0; 10 reps 5/arm; rest 75sec 8 Strict Pull Ups
10 Hand Release T Push ups
A2) Banded Pendlay Row: 20X1; 12 Alternating KB Gorilla Rows 6/arm
8-10 reps; rest 75sec -into-
30sec AB @ 90%
A3) KB Banded Pull Over: 30X0; rest 90sec
12-14 reps; rest 75sec and back to 1
INTERVAL WEIGHT/GYMNASTICS 2
C) 3 sets:
30 sec Row @ 80%
-into-
8 Yoga Push Ups
10 Toes to Bar
12 Alternating KB Push Press 53lbs/hand (6/
arm)
-into-
30 sec Row @ 90%
rest 90sec
DAY
1
WEEK TWO
2-3 Sets:
20m Quadruped Crawl
*Every 5m stop and perform 10 Alternating Quadruped Shoulder Taps
15sec Chin Over Bar Isometric Hold
10 Scapular Pull Ups
15sec Bench Dip Stretch
10 Bench Dips
A1) Decline Close Grip Bench Press: 2111; B1) Strict Bar Dips (face in): 21X0;
4-6 reps; rest 75sec x 3 sets 12-14 reps; rest 75sec x 3 sets
A2) Mixed Grip Wtd Pull Up: 21X1; B2) Alternating DB Prone Row Bottom
3.3 (6 total reps - switch grip halfway Up: 20X1; 12-16 reps; rest 75sec x 3 sets
through); rest 75sec x 3 sets (6-8/arm)
FATIGUED STRICT PUSH DYNAMIC CORE FINISHER

40 Calorie Row Buy In 15 Side Plank Hip Taps R
-then- 15 Side Plank Hip Taps L
10-8-6-4-2 rest 20sec
Strict Handstand Push Ups 30 Alternating Army Plank Crawlers
*50m Right Arm KB Cross Body Carry after rest as needed
sHSPU before Ring Push Up
15-12-9-6-3 ๏ COACHING TIP

Feet Elevated Ring Push Up In these early weeks of the program, before
*50m Left Arm KB Cross Body Carry after the supersets have progressed and
Ring Push Up before sHSPU intensified, you will have a little more energy
to give in the conditioning workouts and
* After the row, complete 10 HSPU, 1 KB finishers. Use this time to push yourself
Carry R, 15 Ring Push Ups, 1 KB Carry L, then there. In the later weeks the supersets will
back to the HSPU for 8 reps and so on get brutally tough.
DAY
LOWER - HINGE DOMINANT
2
WEEK TWO
2-3 sets - prep work:

8 KB Cross Body RDL - right leg (35lbs)
6 KB Cossack Squat - right leg(35lbs)
4 KB Muscle Snatch from Floor - right arm (35lbs)
8 KB Cross Body RDL - left leg (35lbs)
6 KB Cossack Squat - left leg (35lbs)
4 KB Muscle Snatch from Floor - left arm (35lbs)
A1) Frog Stance Deadlift: 21X2; B1) Hand Supported Single Leg DB RDL:
4-6 reps; rest 75sec x 3 sets 20X0; 8-10/leg; rest 75sec x 3 sets
A2) Goblet Cossack Squat: 20X0; B2) Banded Hip Thrust: 20X0; 20 reps w/
4-6/leg; rest 75sec x 3 sets 15sec Isometric at the top of the last rep;
rest 75sec x 3 sets
*Start on weaker leg
B3) Banded Russian KB Swings: 18-24 reps;
rest 75sec x 3 sets
LOWER BODY POWER TRIPLETS
C) Every 2mins x 3-4 sets:

5 Hang Power Cleans
5 Broad Jumps
10 sec AB @ 100%
rest 2-3mins
Every 2mins x 3-4 Sets

3 Devils Press 35lbs/hand
6 DB Jump Lunges 35lbs/hand
10 sec Row @ 100%
WEEK TWO
TODAY IS MEANT TO BE AN EASY DAY -

Please choose an effort level that is easy
for you to replicate without fatigue
building up. Generate blood flow to
accelerate the healing process and
recovery from Monday and Tuesday. If you
prefer to take a complete rest day, please
do that.
A) 10 Sets:
30sec Row
30sec Walk
B) EMOM x 10
1st - 15m Quadruped Crawl
2nd -15m Crab Walk
C) 10 Sets:
30sec Bike
30sec Walk
D) EMOM x 10:
1st - 15m Duck Walk
2nd - 15m Ostrich Walk
*Keep the effort very sustainable on all the cardio pieces. You should not be in any
rush. Just breathe, sweat, and focus on the core and skill work between.
DAY
UPPER VERTICAL
3
WEEK TWO
2-3 Sets:
20m Single Arm KB Overhead Carry R
20m Single Arm KB Overhead Carry L
10 Single Arm Ring Row R: 10X1
10 Single Arm Ring Row L: 10X1
5 Theraband In and Out Push Ups/side
A1) 1-1/4 Barbell Z Press: 2111; 4-6 reps; B1) Half Kneeling Single Arm Landmine Press:
rest 75sec x 3 sets 30X0; 8-10/arm; rest 75sec x 3 sets
A2) Barbell Bent Over Row: 31X1; 4-6 reps; B2) Single Arm DB Preacher Curl: 30X0; 8-10/
rest 75sec x 3 sets arm; Rest 75sec x 3 sets
ADVANCED GYMNASTICS TRIS + SHOULDER FINISHER
C) Couplet of Couplets - For Time: D) 2-3 Sets:

100 Double Unders 16 Alternating Tall Kneeling Hip To Halo
-then- 16 Tall Kneeling Overhead Tricep Extensions
3-4-5-6-7 16 KB Diamond Push Ups
L Pull Up
Strict HSPU *Rest as needed between exercises
-then-
100 Double Unders ๏ COACHING TIP
-then-
1-1/4 Range of Motion is a useful tool to
3-3-2-2-1
increase the range of motion of an exercise to
Wall Walks
put the muscle under more tension. There is
Rope Climbs
no exact 1/4 spot in the range of motion to try
and hit. Just be consistent and aim to stay
Scale: Strict HSPU = Kipping HSPU = 2 Pike
under control of the weight throughout the
Strict HSPU
reps. No bouncing the bar around.
DAY
4
WEEK TWO L O W E R - S Q U AT D O M I N A N T
2-3 Sets:
10 Lateral Band Walk R
10 Lateral Band Walk L
10 Skater Band Walk Forward
10 Skater Band Walk Backward
30sec Theraband Half Squat Pulses
A1) Box Squat: 21X1; B1) Dual KB Rack Rear Foot Elevated Split
4-6 reps; rest 75sec x 3 sets Squat: 30X1; 6-8/leg; rest 75sec x 3 sets
A2) Deficit Sumo Stance RDL: 2020; B2) Foot Elevated Single Leg Glute Bridge:
4-6 reps; rest 75sec x 3 sets 20X0; 10-12/leg + 10sec Isometric hold at
top of last rep; rest 75sec x 3 sets
B3) KB Sumo Squat Jump: 30X0;

10-12 reps; rest 75sec x 3 sets
*Jump aggressively and then control back

to the bottom of the squat
LOWER BODY + CORE ISOMETRIC GRIND
C) 4 Rounds:
10 Cal Row
15sec Tuck L-Sit on Rings
20m KB Farmers Carry 70lbs/hand
rest 3mins
4 Rounds
10 Cal Bike
20m KB Rack Carry 70lbs/hand
30sec Ring Plank
DAY
UPPER BODY+
WEEK TWO
2-3 Sets:
20ft Theraband Lateral Crawl R
20ft Theraband Lateral Crawl L
20ft Theraband Quadruped Crawl
20ft Theraband Reverse Quadruped Crawl
10 Tall Kneeling Theraband Pull Aparts Supinated
10 Tall Kneeling Theraband Pull Aparts Pronated
GIANT SET 1 AEROBIC BODYBUILDING PUSH
A1) Alternating Single Arm Bias B) 16min Clock:

Pronated Pull Up: 30X0 x 10 reps 5/arm; Row Continuously @ moderate pace
rest 75sec x 3 sets
*At the 4, 8,12, and 16min mark get off the
A2) Barbell Floor Press: 2020; 8-10reps; rower and complete:
rest 75sec x 3 sets
10 Tricep Parallette Push Ups
A3) Incline Crush Grip DB Chest Press: 10 KB Crush Grip Press
20X0; 12-14 reps; rest 75sec x 3 sets 10 Bench Dips
AEROBIC BODYBUILDING PULL
C) 16min Clock:
๏ COACHING TIP
Bike Continuously @ moderate pace
*At the 4, 8, 12, and 16min mark get off the Aerobic Bodybuilding days that combine
bike and complete: steady state cardio and isolation exercises
are a terrific way to get some quality
10 Supinated Body Row breathing and isolation work combined. The
10 KB Horn Bicep Curls cumulative impact of doing them together
10 Banded Face Pulls is that you get a much better local muscle
pump and therefore metabolic stress on the
muscles.
DAY
1
WEEK THREE
2-3 Sets:
20m Bear Crawl
*Every 5m stop and perform 10 Alternating Downward Dog Shoulder Taps
20sec Ring Row Isometric Hold
10 Scapular Ring Rows
20sec Dip Support
5 Bar Dip Negatives (3-5sec down, jump back to top)
A1) Wide Grip Bench Press: 3011; 4-6 reps; B1) Single Arm KB Bench Press: 21X0;
rest 60sec x 3 sets 6-8/arm; rest 60sec x 3 sets
A2) RNT Chainsaw Row: 21X1; 4-6/arm; B2) Incline Bench KB Prone Row: 2011;
rest 60sec x 3 sets 10-12 reps; rest 60sec x 3 sets

40 Calorie Row Buy In 20sec Adduction Bias Side Plank R
-then- 20sec Adduction Bias Side Plank L
1-2-3-4-5 rest 20sec
Wall Walks 20sec Clamshell Side Plank R
5-4-3-2-1 20sec Clamshell Side Plank L
Strict L Pull Up rest as needed
1-2-3-4-5
KB Windmill R 53lbs
KB Windmill L 53lbs
10-8-6-4-2
Strict Knees to Bar
DAY
2
WEEK THREE
2-3 sets - Prep Work:

10 Dual KB Sumo Deadlift
8 Dual Russian KBS
6 Dual KB Clean
4 KB Half Snatch
*Start light and build in load as you go
A1) Hip Thrust: 21X2; 4-6 reps; rest 60sec x 3 B1) Deadlift Off Blocks Below Knee: 21X1;
sets 10-12 reps; rest 60sec x 3 sets
A2) Dual KB Front Rack Box Step Down: 20X0; B2) DB Suitcase Drop Lunge: 30X0; 6-8/leg;
4-6/leg; rest 60sec x 3 sets rest 60sec x 3 sets
B3) Monster Walks: 20 steps forward/20

steps backward; rest 60sec x 3 sets
C) Every 90sec x 3-4 Sets: ๏ COACHING TIP

12sec AB @ 100%
if you are struggling with some of the KB Pre-
8 Hang Clean High Pulls
Fatigue Pump skills today, don’t sweat it. These
are meant to be challenging and keep your
rest 2-3mins
brain engaged. Having these skills mastered is
not essential to the success of today.
Every 90sec x 3-4 Sets:
12sec Row @ 100%
12 DB Jump Lunges 10lbs/hand
WEEK THREE

recovery from Monday and Tuesday. If you prefer to
take a complete rest day, please do that.
35mins Continuous Movement at Moderate Pace:

1km Bike
6 Alternating Turkish Get Ups 20lbs
500m Row
20sec Handstand Hold Against Wall
400m Run
40sec Ring Plank
UPPER VERTICAL
DAY
3
WEEK THRE
2-3 Sets:
30sec Dual KB Bottoms Up 90/90 Carry
10 Ring Face Pull (2sec pause at top of
each rep)
20 Elbow to Tall Plank (10 w/ each side)
A1) Push Press: 41X1: 4-6 reps; rest 60sec B1) Seated Alternating KB Press Top Down:
x 3 sets 20X1; 12-16 reps; rest 60sec x 3 sets
A2) Lean Away Pull Up On Bar: 41X1; 4-6 B2) KB Alternating Gorilla Row Top Down:
reps; rest 60sec x 3 sets 20X0; 12-16 reps; rest 60sec x 3 sets
C) 3 Sets:
6 Cal Row
2 Burpee Bar Muscle Ups
3 Strict C2B Pull Ups
4 Strict HSPU
5 Hand Release Burpee over Rower
6 Cal Row
rest walk 90sec between sets
*Scale: 1 Burpee Bar MU = 2 Burpee Pull Ups
BACK + BIS FINISHER
D) 2-3 Sets:
12 Dual DB Bent Over Reverse Fly
12 Dual DB Upright Row
12 Alternating Top Down DB Curls
*Rest as needed between exercises

L O W E R - S Q U AT D O M I N A N T
DAY
4
WEEK THREE
2-3 Sets
10 Theraband Clamshell Side Planks R
10 Theraband Clamshell Side Planks L
10 Monster Band Walks Forward
10 Monster Band Walks Backward
20sec Split Stance Isometric with Pulse R
20sec Split Stance Isometric with Pulse L
A1) Cyclist Front Squat: 2020; 4-6 reps; rest B1) Back Rack Cossack Squat: 20X0; 8-10/
60sec x 3 sets leg; rest 60sec x 3 sets
A2) Romanian Deadlift: 2020; 4-6 reps; rest *Perform all reps on one leg before
60sec x 3 sets switching to the other
B2) KB Rack Walking Lunge: 30X0; 12-14

Steps; rest 60sec x 3 sets
B3) Rear Foot Elevated Split Jumps: 10X0;

12/leg; rest 60sec x 3 sets
MIRRORED FATIGUED ABDOMINALS
C) 2-4-6-8-10-12-14 ๏ COACHING TIP

Bike Cals When performing your GIANT sets on lower
Anchored Sit Ups body days, it is important that you don’t
overload early with the weights. Be
rest 2mins conservative on the weight selection since
the repetition volume is high and you are
14-12-10-8-6-4-2 going to get a pretty healthy dose of local
Toes to Rings muscle damage from the high time under
Bike Cals tension.
DAY
UPPER BODY+

WEEK THREE
2-3 Sets:
5 Theraband In and Out Push Ups
30sec Extended Wall Plank
10 Ring Face Pulls (1sec hold at top of each rep)
A1) Alternating KB Incline Bench Press B) 3 sets:

Bottom Up: 30X0;10 reps 5/arm; rest 60sec x 45 Double Unders
3 sets -into-
8 Dual KB Gorilla Rows
A2) Supinated Grip Bent Over Row: 20X1; 10 KB Deficit Push Ups
8-10 reps; rest 60sec x 3 sets 12 Ring Rows (feet elevated)
-into-
A3) Straight Arm Banded Lat Pull Down: 30sec sec Row @ 80%
30X0;12-14 reps; rest 60sec x 3 sets 30sec sec Row @ 90%
-rest 90sec-
C) 3 sets:
30m Quadruped Crawl
-into-
6 Renegade Rows 50lbs
8 Barbell Push Press (135lbs)
10 Dips
-into-
30 sec Bike @ 80%
30 sec Bike @ 90%
-rest 90sec-
DAY
1
WEEK FOUR U P P E R H O R I Z O N TA L
2-3 Sets:
Bear Crawl 20ms
*Every 5m stop and perform 10 Alternating Downward Dog Shoulder Taps
20sec Ring Row Isometric Hold
10 Scapular Ring Rows
20sec Dip Support
5 Bar Dip Negatives (3-5sec down, jump back to top)
A1) Decline Close Grip Bench Press: 2111; B1) Strict Bar Dips (face out): 21X0; 12-14
4-6 reps; rest 60sec x 3 sets reps; rest 60sec x 3 sets
A2) Mixed Grip Wtd Pull Up: 21X1; B2) Alternating DB Prone Row Top Down:
3.3 (6 total reps switch grip half way 20X1; 12-16 reps; rest 60sec x 3 sets (6-8/
through); rest 60sec x 3 sets arm)

500m Row 15 Oblique Side Bends R
-then- 15 Oblique Side Bends L
10-8-6-4-2 rest 20sec
KB Z Press 35lbs/hand 15 Ring Body Saw
*20sec L Hang After Every Set rest as needed
-then-
10-8-6-4-2
Strict Bar Dips (1sec pause at bottom of
every rep)
*50m Farmers Carry After Every Set 70lbs/
hand
๏ COACHING TIP
Dynamic Core Finishers are a chance to get in focused and isolated core contractions. The range of
motion isn’t big but there is a chance here to really focus on getting deep abdominal contractions.
Experiment with your breathing and try contracting on the exhale for every rep. Really work on
pushing out air forcefully.
DAY
2
WEEK FOUR
2-3 sets - Prep Work:

8 Dual Russian KBS
6 Dual KB Clean
4 KB Half Snatch
*Start light and build in load as you go
A1) Frog Stance Deadlift: 21X2; 4-6 reps; B1) Romanian Deadlift: 2020; 10-12 reps;
rest 60sec x 3 sets rest 60sec x 3 sets
A2) Goblet Cossack Squat: 20X0; 4-6/leg; B2) Theraband Single Leg Hip Thrust: 20X0;
rest 60sec x 3 sets 10/leg reps w/ 10sec Isometric at the top of
the last rep on each; rest 60sec x 3 sets
B3) Split Stance Russian Swings: 10-12/leg;
rest 60sec x 3 sets
C) Every 2mins x 3-4 Sets:

4 Burpee Broad Jumps
8 Russian Swings 70lbs
12 sec AB @ 100%
rest 2-3mins
Every 2mins x 3-4 Sets:

4 KB Sumo Jump Squats 70lbs
8 Switch Lunges
12 sec Row @ 100%
WEEK FOUR

recovery from Monday and Tuesday. If you
prefer to take a complete rest day, please do
that.
A) 10 Sets:
35sec Row
25sec Walk
B) EMOM x 10:
1st - 8 Yoga Push Ups
2nd - 30sec Reverse Plank Bridge
C) 10 Sets:
35sec Bike
25sec Walk
D) EMOM x 10:
1st - 10 Lateral Box Step Overs
2nd - 8 Single Leg Bodyweight Hip Thrust/side
๏ COACHING TIP
What effort should you row at? Choose a pace that you can sustain on every single set
for the entire 20 sets you have of this today. When you complete these sessions you
should feel refreshed not spent. So dial things back and save your energy for big lifting
days to come.
UPPER VERTICAL
DAY
3
WEEK FOUR
2-3 Sets:
30sec Dual KB Bottoms Up 90/90 Carry
10 Ring Face Pull (2sec pause at top of each rep)
20 Elbow to Tall Plank (10/side)
A1) 1-1/4 Barbell Z Press: 2111; 4-6 reps; B1) Tall Kneeling Single Arm Landmine Press:
rest 60sec x 3 sets 30X0; 8-10/arm; rest 60sec x 3 sets
A2) Barbell Bent Over Row: 31X1; 4-6 reps; B2) Alternating Seated Zottman Curls: 30X0;
rest 60sec x 3 sets 16-20 reps; rest 60sec x 3 sets
ADVANCED GYMNASTICS TRIS + SHOULDERS FINISHER
C) Couplet of Couplets D) 2-3 Sets:

For Time: 12 KB Horn Grip Shoulder Front Raise: 20X0
500m Bike 12 KB Crush Grip Floor Press: 2020
then 12 Single Arm Banded Tricep Push Down/arm
5-4-3-2-1 *Rest as needed between exercises
Strict Muscle Ups
Strict Ring Dip (at top of MU)
then ๏ COACHING TIP
500m Bike Advanced gymnastics can intimidate many
then athletes. Don’t worry if your skills aren’t
2-2-2-1-1 ready for these movements just yet. The
Legless Rope Climbs provided scaling options are here to give
*10m HS Walk you a way to navigate the workout and still
get the desired stimulus to see results.
Scale: 10m HS Walk = 2 Wall Walks
Scale: 1Legless Rope Climb = 1 Rope Climb =
2 L Sit Strict Pull Ups
DAY
4
WEEK FOUR
2-3 Sets:
10 Theraband Clamshell Side Planks R
10 Theraband Clamshell Side Planks L
10 Monster Band Walks Forward
10 Monster Band Walks Backward
20sec Split Stance Isometric with Pulse R
20sec Split Stance Isometric with Pulse L
A1) Box Squat: 21X1; 4-6 reps; rest 60sec x B1) Front Rack Front Foot Elevated Split
3 sets Squat: 30X1; 6-8/leg; rest 60sec x 3 sets
A2) Deficit Sumo Stance RDL: 2020; 4-6 B2) Single Leg Hip Thrust: 20X0; 10-12/leg +
reps; rest 60sec x 3 sets 10sec Isometric hold at top of last rep; rest
60sec x 3 sets
B3) DB Suitcase Jump Squats: 30X0; 10-12

reps; rest 60sec x 3 sets
*Jump aggressively and then control back to

the bottom of the squat
D) 4 Rounds:
25sec Tuck L-Hang
20m Single Arm KB Farmers Carry/arm 70lbs
150m Row (damper 10)
rest 3mins
4 Rounds:
150m Row (damper 10)
20sec Single Arm Ring Plank/arm
25m Dual KB Overhead Carry 70lbs
Choose moderate weights for the DBs today

DAY
UPPER BODY+
WEEK FOUR
2-3 Sets:
5 Theraband In and Out Push Ups
30sec Extended Wall Plank
10 Ring Face Pulls (1sec hold at top of each rep)
A1) Supinated Single Arm Bias Pull Up: 30X1; B) 18min Clock:
5/arm; rest 60sec x 3 sets Row Continuously @ moderate pace
*At the 3, 9, 15min mark get off the rower
*Complete all reps on weaker arm first, then and complete
all reps on stronger arm second 30 Bench Dips
A2) Narrow Grip Incline Bench Press: 2020; and complete
8-10 reps; rest 60sec x 3 sets 15 Hand Release T Push Ups
A3) Crush Grip DB Floor Press: 20X0; 12-14

C) 18min Clock: ๏ COACHING TIP

The aerobic bodybuilding sessions are
*at the 3, 9, and 15min mark get off the bike
getting longer this week. Continue to focus
and complete
on a tempo that allows you to sustain
15 Dual KB Curl to Press
throughout.
*at the 6, 12, 18min mark get off the bike and
complete
20 Ring Face Pulls
DAY
1
WEEK FIVE
2-3 Sets:
20m Crab Walk
*Every 5m stop and perform 4 Alternating Underswitch to Crab Reach
10sec Single Arm Ring Row Isometric Hold R
5 Single Arm Ring Rows R
10sec Single Arm Ring Row Isometric Hold L
5 Single Arm Ring Rows L
5 Offset Push Ups R
5 Offset Push Ups L
A1) Wide Grip Bench Press: 3011; 3-5 reps; B1) KB Bench Press: 21X0; 10-12 reps; rest
rest 60sec x 4 sets 60sec x 4 sets
A2) RNT Chainsaw Row: 21X1; 3-5/arm; B2) Body Row: 3020; 8-10 reps; rest 60sec
rest 60sec x 4 sets x 4 sets
Wear lifting straps and wrap them around

bar

25 Cal Row 20sec Dual KB Hollow Rock
-then- 20sec Dual KB Hollow Flutter
3 Rounds 20sec Dual KB Hollow Hold
4 Wall Walks (4 Shoulder Taps at top of each rest as needed
rep)
8 Alternating Single Arm Bias Strict Pull Ups ๏ COACHING TIP
-then- Using kettlebells for unilateral work is not
25 Cal Row the same as dumbbell work. The way the KB
-then- rests against the arms when you bench
3 Rounds makes the stimulus different than a
4 Alternating Turkish Get Ups 70lbs dumbbell. If you don’t have KBs that is fine
10 Alternating Single Leg Strict Toes to Bar and you can sub out dumbbells, but don’t
neglect this unique difference.
DAY
2
WEEK FIVE
2-3 sets - prep work

5 Rounds
1 Single Arm KB Clean From Floor R
1 Single Arm KB Snatch R
1 Single Arm KB Clean From Floor L
1 Single Arm KB Snatch L
*Rest as needed between sets
A1) Hip Thrust: 21X2; 3-5 reps; rest 60sec x B1) Deadlift Off Blocks Above Knee: 21X1;
4 sets 8-10 reps; rest 60sec x 4 sets
A2) Dual KB Front Rack Box Step Down: B2) DB Suitcase Curtsy Drop Lunge: 30X0;
20X0 (with straps); 3-5/leg; rest 60sec x 4 5-7/leg; rest 60sec x 4 sets
sets
B3) Theraband Clamshell Side Plank Thrust:
10X1; 10-12/side; rest 60sec x 4 sets
C) Every 45sec x 8 Sets:

Odd - 10 sec AB @ 100%
Even - 5 Dual Russian Swings + 5 Dual KB
Cleans 53lbs
rest 2-3mins
Every 45sec x 8 Sets:

Odd - 10 sec Row @ 100%
Even - 12 Goblet Switch Lunges 53lbs
WEEK FIVE
TODAY IS MEANT TO BE AN EASY DAY - Please choose an effort level that is easy for
you to replicate without fatigue building up. Generate blood flow to accelerate the
healing process and recovery from Monday and Tuesday. If you prefer to take a
complete rest day, please do that.

1km Bike
20 Step Ups Low Box
20 Tall Plank Shoulder Taps
rest 3mins

500m Row
15 Glute Bridges
15sec Glute Bridge Isometric
rest 3mins

400m Run
Split Stance Half Squat Isometric 20sec R
Split Stance Half Squat Isometric 20sec L
๏ COACHING TIP
These sessions are starting to add a little amount of time to them and are showing up
in mixed formats with different combinations of movements. The goal is still the same
to get good blood flow and recovery out of these sessions. I encourage you to choose a
pace that feels sustainable for an entire hour if you were to keep going.
UPPER VERTICAL
DAY
3
WEEK FIVE
2-3 Sets
20m Single Arm KB Bottoms Up Overhead Carry R
20m Single Arm KB Bottoms Up Overhead Carry L
10 KB Halo R
10 KB Halo L
10 Crush Grip KB Bent Over Row
10 KB Diamond Push Ups
A1) Push Press: 41X1; 3-5 reps; rest 60sec x

B1) Seated Alternating KB Press Bottom
4 sets
Up: 20X1; 8-12/arm; rest 60sec x 4 sets
A2) Lean Away Pull Up On Bar: 41X1; 3-5

B2) KB Alternating Gorilla Row Bottom Up:
30X1; 8-12 reps; rest 60sec x 4 sets (4-6/
arm)
C) 2 Rounds for Time:

30 Double Unders
1 Rope Climbs
2 Hand Release Burpee
3 Burpee Strict Pull Ups
4 Hand Release Push Ups
5 Bar Dips
*Rest walk 3mins after you complete 2 full rounds and then repeat for a 2nd time
BACK AND BIS FINISHER
D) 2-3 Sets:
12 1-1/4 KB Horn Curls
6 KB Eccentric Curls/arm (5sec lowering)
12 KB Crush Grip Pallof Press: 2020
DAY
4
WEEK FIVE
2-3 Sets
20 Banded Sissy Squats
25 Frog Pumps
30sec Wall Sit w/ Banded Abductions
A1) Cyclist Front Squat: 2020; 3-5 reps; rest B1) Back Rack Curtsy Squat: 20X0; 6-8/leg;
60sec x 4 sets rest 60sec x 4 sets
A2) Romanian Deadlift: 2020; 3-5 reps; rest B2) KB Rack Low Switch Goblet Cossack
60sec x 4 sets Squat: 2121; 8-10 reps; rest 60sec x 4 sets
(5-6/leg)
B3) Alternating Lunge Box Jumps: 10X0;

EXTENDED FATIGUE ABDOMINALS
C) For Time: ๏ COACHING TIP

21-15-9 This being the first week of doing 4 sets of
Row Cals everything, if you are finding yourself
9-15-21 particularly sore from the added volume
Toes to Rings this week that is totally normal. Make sure
21-15-9 you dial loads back as needed to keep
Bike Cals yourself going.
9-15-21
GHD Sit Ups
DAY UPPER BODY+
WEEK FIVE
2-3 Sets:
5 Offset KB Push Up R
5 Offset KB Push Up L
15 Hollow Body KB Pull Over
20 KB Hip to Halo alternating 10/side
A1) Alternating KB Incline Bench Press Top B) 3 sets:

Down: 30X0; 8reps (4/arm); rest 60sec x 4 4 Strict HSPU
sets 6 Dual KB Gorilla Rows 53lbs
8 Hand Release Burpees
A2) Banded Pendlay Row: 20X1; 6-8 reps; rest 60sec Row @ 85%
60sec x 4 sets 8 Hand Release Burpees
6 Dual KB Gorilla Rows 53lbs
A3) KB Banded Pull Over: 30X0; 10-12 reps; 4 Strict HSPU
rest 60sec x 4 sets -rest 90sec-
C) 3 sets:
6 Dual KB Push Press 53lbs
8 Toes to Bar
60sec Bike @ 85%
8 Toes to Bar
6 Dual KB Push Press 53lbs
-rest 90sec-
DAY
1
WEEK SIX
2-3 Sets:
20m Crab Walk
*Every 5m stop and perform 4 Alternating Underswitch to Crab Reach
10sec Single Arm Ring Row Isometric Hold R
5 Single Arm Ring Rows R
10sec Single Arm Ring Row Isometric Hold L
5 Single Arm Ring Rows L
5 Offset Push Ups R
5 Offset Push Ups L
A1) Decline Close Grip Bench Press: 2111; B1) Strict Bar Dips (face in): 21X0; 10-12
A2) Mixed Grip Wtd Pull Up: 21X1; 2.2 (4 B2) Alternating DB Prone Row Bottom Up:
total reps - switch grip half way through); 20X1; 10-12 reps; rest 60sec x 4 sets (5-6/
rest 60sec x 4 sets arm)

1km Bike 30 KB Russian Twist
-then- 20 KB L-Crunches
3 Rounds 10 KB Hollow Pull Overs
10 Barbell Floor Press 135lbs
20m KB Mixed Rack Overhead Carry R 70lbs
20m KB Mixed Rack Overhead Carry L 70lbs
-then-
Bike 1k
-then-
3 Rounds
8 Single Arm Reach Ring Push Up R
15sec L Hang From Pull Up Bar
8 Single Arm Reach Ring Push Up L
15sec Strict Pull Up Isometric Hold Over Bar
DAY
2
WEEK SIX
2-3 sets - Prep Work

5 Rounds:
1 Single Arm KB Clean From Floor R
1 Single Arm KB Snatch R
1 Single Arm KB Clean From Floor L
1 Single Arm KB Snatch L
A1) Frog Stance Deadlift: 21X2; 3-5 reps; B1) Hand Supported Single Leg DB RDL:
rest 60sec x 4 sets 20X0; 6-8/leg; rest 60sec x 4 sets
A2) Goblet Cossack Squat: 20X0; 3-5/leg; B2) Banded Hip Thrust: 20X0; 15 reps w/
rest 60sec x 4 sets 15sec Isometric at the top of the last rep;
rest 60sec x 4 sets
B3) Banded Russian KB Swings: 14-20
C) Every 90sec x 8 Sets: ๏ COACHING TIP

1st - 4 DB Deadlifts + 6 DB Power Cleans +
You should have noticed that with the
10 sec AB @ 100%
increase in total sets last week and this
2nd - 4 Alt Single Arm Devils Press + 6 Alt
week you are getting lower rep counts on
DB Hang Power Snatch + 10 sec Row @
exercises. This is a chance to possibly
100%
increase loading and push yourself a little
bit more. In particular you can aim to do
Use a pair of 50lbs DBs today
this on the first of the 2 supersets on any
given day.
WEEK SIX
A) 12 Sets:
30sec Row
30sec Walk
B) EMOM x 12:
1st - 12 Lateral Band Walks/side
2nd - 4-5 Push Up to Pike Toe Touch/side
C) 12 Sets:
30sec Bike
30sec Walk
D) EMOM x 12
1st - 12 Monster Band Walks/side
2nd - 20sec Childs Pose + 20sec Seal Pose
UPPER VERTICAL
DAY
3
WEEK SIX
2-3 Sets:
20m Single Arm KB Bottoms Up Overhead Carry R
20m Single Arm KB Bottoms Up Overhead Carry L
10 KB Halo R
10 KB Halo L
10 Crush Grip KB Bent Over Row
10 KB Diamond Push Ups
A1) 1-1/4 Barbell Z Press: 2111; 3-5 reps; B1) Half Kneeling Single Arm Landmine
rest 60sec x 4 sets Press: 30X0 6-8/arm; rest 60sec x 4 sets
A2) Barbell Bent Over Row: 31X1; 3-5 reps; B2) Single Arm DB Preacher Curl: 30X0; 6-8/
rest 60sec x 4 sets arm; rest 60sec x 4 sets
C) Couplet of Couplets - For Time: D) 2-3 Sets:

20 Cal Row Buy In 12 Tall Kneeling Landmine Goblet Press
-directly into- 10 Single Arm Landmine Floor Press/arm
2-4-6-8-10 8 Single Arm Roll Out Push Up/arm
Strict Wtd Pull Up
Strict Wtd Bar Dips
๏ COACHING TIP
*20lbs or if you have a weight vest wear it
When thinking about scaling a movement in
rest 2mins the gymnastics portion of today’s workout,
also consider challenging yourself to do it
For Time: as Rx but simply change the reps instead. If
10-8-6-4-2 you can only do 3 Strict HSPU then adjust
Strict HSPU the numbers rather than the exercise
*1 Rope Climb after each set (5 total) today.
20 Cal Row Finisher
*Scale: Wtd Pull Up = Unweighted Pull Up

DAY
4
WEEK SIX
2-3 Sets:
20 Banded Sissy Squats
25 Frog Pumps
30sec Wall Sit w/ Banded Abductions
A1) Box Squat: 21X1; 3-5 reps; rest 60sec x 4 B1) Dual KB Rack Rear Foot Elevated Split
sets Squat: 30X1; 4-6/leg; rest 60sec x 4 sets
A2) Deficit Sumo Stance RDL: 2020; 3-5 reps; B2) Foot Elevated Single Leg Glute Bridge:
rest 60sec x 4 sets 20X0; 8-10/leg + 10sec Isometric hold at top
of last rep; rest 60sec x 4 sets
B3) KB Sumo Squat Jump: 30X0; 8-10 reps;

rest 60sec x 4 sets

C) 7min AMRAP:
15 Cal Row
15sec Star Plank R
15sec Star Plank L
15m Single Arm KB OH Carry 70lbs R
15m Single Arm KB OH Carry 70lbs L
rest 2mins
7min AMRAP
15 Cal Bike
15sec Single Leg Tuck L-Sit on Parallettes R
15sec Single Leg Tuck L-Sit on Parallettes L
15m Sled Push Heavy
DAY UPPER BODY+
WEEK SIX
2-3 Sets
5 Offset KB Push Up R
5 Offset KB Push Up L
15 Hollow Body KB Pull Over
20 KB Hip to Halo alternating 10/side
A1) Alternating Single Arm Bias Pronated Pull B) 16min Clock:

Up: 30X0; 8 reps (4/arm); rest 60sec x 4 sets Row Continuously @ moderate pace
*At the 4, 8, 12, and 16min mark get off the
A2) Barbell Floor Press: 2020: 6-8 reps; rest rower and complete:
60sec x 4 sets 4 Push Up to Parallette Shoot Throughs
8 Archer Push Ups 4/arm
A3) Incline Crush Grip DB Chest Press: 20X0; 16 Banded Tricep Push Down
C) 16min Clock: ๏ COACHING TIP

If you have some extra time and you want
*At the 4, 8, 12, and 16min mark get off the
to push your ABB sets longer then you can
bike and complete:
do so by an increment of 4mins. Some
4 Strict Knees to Elbows
clients find these to be very enjoyable and
8 Archer Ring Rows 4/arm
will report that they felt like going another
16 Banded Bicep Curls
4-8mins. If you want to then go for it.
DAY
1
WEEK SEVEN
2-3 Sets:
20m Extended Leg Crab Walk
*Every 5m stop and perform 5sec of a Single Arm Extended Reverse Plank Bridge/arm
10 Bulgarian Rows
15sec Isometric Hold at top of last Row
A1) Wide Grip Bench Press: 3011; 3-5 reps; B1) Single Arm KB Bench Press: 21X0; 5-7/
rest 45sec x 4 sets arm; rest 45sec x 4 sets
A2) RNT Chainsaw Row: 21X1; 3-5/arm; rest B2) Incline Bench KB Prone Row: 2011; 8-10
45sec x 4 sets reps; rest 45sec x 4 sets

Row 25 20sec Single Arm Turkish Sit Ups R
-then- 20sec Single Arm Hollow Flutter R
3 Rounds 20sec Single Arm Turkish Sit Ups L
8 L-Pull Ups 20sec Single Arm Hollow Flutter L
20m Dual KB Overhead Carry 53lbs/hand rest as needed
20m Dual KB Rack Carry 53lbs/hand
-then-
Row 25 Cals
-then-
3 Rounds
8 Strict Knees to Bar
20m KB Cross Body Carry R 53lbs/hand
20m KB Cross Body Carry L 53lbs/hand
DAY
2
WEEK SEVEN

5 Split Stance Single Arm Russian Swings R
4 Split Stance Single Arm KB Cleans R
3 Split Stance Single Arm KB Snatch R
2 Single Arm KB Overhead Split Squat R
5 Split Stance Single Arm Russian Swings L
4 Split Stance Single Arm KB Cleans L
3 Split Stance Single Arm KB Snatch L
2 Single Arm KB Overhead Split Squat L
*Rest as needed between sets
A1) Hip Thrust: 21X2; 3-5 reps; rest 45sec x B1) Deadlift Off Blocks Below Knee: 21X1;
4 sets 8-10 reps; rest 45sec x 4 sets
A2) Dual KB Front Rack Box Step Down: B2) DB Suitcase Drop Lunge: 30X0; 5-7/leg;
20X0; 3-5/leg; rest 45sec x 4 sets rest 45sec x 4 sets
B3) 16 Monster Walks Forward + 16 Monster

Walks Backward; rest 45sec x 4 sets
C) Every 45sec x 8 Sets: ๏ COACHING TIP

Odd - 12 sec AB @ 100%
For your Pre-Fatigue KB Complexes today I
Even - 12 Banded Russian Swings Tough
hope you are starting to feel more
Load
comfortable with a KB in your hand after 6
weeks of training. See if you can make the
rest 2-3mins
transitions between exercises more
seamless with each set.
Every 45sec x 8 Sets
Odd - 12 sec Row @ 100%
Even - 12 Alternating Step Up Jumps 20"
WEEK SEVEN

500m Bike
12 Plank Army Crawlers
6 Elbow to Tall Plank
rest 90sec

250m Row
15sec Passive Bar Hang
15sec Bottom of Bar Dip Hold
rest 90sec

200m Run
10 Low Switch Cossack Squat
rest 90sec x 2 (start from top again)

UPPER - VERTICAL
DAY
3
WEEK SEVEN
2-3 Sets:
30m KB Rack Carry (stop every 10m and complete 5 Dual KB Press)
5 KB Windmill R
5 KB Windmill L
15sec Single Arm Plank KB Isometric Row R
15sec Single Arm Plank KB Isometric Row L
A1) Push Press: 41X1; 3-5 reps; rest 45sec x B1) Seated Alternating KB Press Top Down:
4 sets 20X1; 8-12/arm; rest 45sec x 4 sets
A2) Lean Away Pull Up On Bar: 41X1; 3-5 B2) KB Alternating Gorilla Row Top Down:
reps; rest 45sec x 4 sets 20X0; 8-12 reps; rest 45sec x 4 sets
C) 2 Rounds For Time:

2 Wall Walks
4 Bar Muscle Ups
6 Strict Toes to Bar
8 Hand Release T Push Ups
10 Cal Row
Rest walk 2:30 after you complete 2 full rounds and then repeat for a 2nd time
Scale: Bar Muscle Ups = Chest to Bar Pull Up
BACK + BIS FINISHER
D) 2-3 Sets:
12 Single Arm Hollow Body KB Pull Over R
12 Single Arm Hollow Body KB Pull Over L
12 KB Crush Grip Bicep Curls: 2020
12 KB Crush Grip Bent Over Row: 2020
DAY
4
WEEK SEVEN
2-3 Sets
10 Kickstand Pistol Squat/leg
20 Glute Loop Hip Thrust + 20sec Isometric hold at top of last rep
20 Jane Fonda/leg
A1) Cyclist Front Squat: 2020; 3-5 reps; rest B1) Back Rack Cossack Squat: 20X0; 6-8/leg;
45sec x 4 sets rest 45sec x 4 sets
A2) Romanian Deadlift: 2020; 3-5 reps; rest *Perform all reps on one leg before
45sec x 4 sets switching to the other
B2) KB Rack Walking Lunge: 30X0; 8-12

steps; rest 45sec x 4 sets
B3) Rear Foot Elevated Split Jumps: 10X0; 10/

leg; rest 45sec x 4 sets
EXTENDED FATIGUED ABDOMINALS
C) For Time: ๏ COACHING TIP

12-10-8-6-4-2
With so many lower body contractions on a
Bike Cals
single day, be mindful of any aches or
4-8-12-16-20-24
pains you are feeling. If something is
KB Russian Twists
starting to bother you like a hip, knee, or
12-10-8-6-4-2
your back, just ease back off the weights
Row Cals
and focus on quality movement.
4-8-12-16-20-24
Tuck Up
DAY UPPER BODY+
WEEK SEVEN
2-3 Sets
10 Yoga Push Ups
15 Scpaular Push Ups on Elbows
30sec Reverse Plank Bridge
A1) Alternating KB Incline Bench Press Bottom B) 3 sets:

Up: 30X0; 8 reps (4/arm); rest 45sec x 4 sets 6 Dual DB Gorilla Rows 50lbs
8 Ring Rows (feet elevated)
A2) Supinated Grip Bent Over Row: 20X1; 6-8 10 Hanging Tuck Ups
reps; rest 45sec x 4 sets 20sec Bike @ 70%
20sec Bike @ 80%
A3) Straight Arm Banded Lat Pull Down: 30X0; 20sec Bike @ 90%
10-12 reps; rest 45sec x 4 sets 10 Hanging Tuck Ups
8 Ring Rows (feet elevated)
6 Dual DB Gorilla Rows 50lbs
rest 90sec
C) 3 sets:
6 Barbell Push Press 135lbs
8 Ring Push Ups
20sec Row @ 70%
20sec Row @ 80%
20sec Row @ 90%
8 Ring Push Ups
6 Barbell Push Press 135lbs
rest 90sec
U P P E R - H O R I Z O N TA L
DAY
1
WEEK EIGHT
2-3 Sets:
20m Extended Leg Crab Walk
*Every 5m stop and perform 5sec Single Arm Extended Reverse Plank
Bridge/arm
10 Bulgarian Rows
15sec Isometric Hold at top of last Row
A1) Decline Close Grip Bench Press: 2111; B1) Strict Bar Dips (face out): 21X0; 10-12
A2) Mixed Grip Wtd Pull Up: 21X1; 2.2 (4 B2) Alternating DB Prone Row Top Down:
total reps switch grip half way through); rest 20X1: 10-12 reps; rest 45sec x 4 sets (5-6/
45sec x 4 sets arm)

1km Bike 30 Tall Kneeling Landmine Oblique Twist
-then- 20 Alternating Single Leg Tuck ups
3 Rounds: 10 L Crunches
10 Alternating KB Floor Press 70lbs/hand
50m Farmers Carry 70lbs/hand ๏ COACHING TIP
-then-
1km Bike Welcome to your final week. The volume is
-then- UP. The intensity is UP. You have 6 more
3 Rounds: sessions left and I want you to get the
8 KB Offset Single Arm Push Up R most out of yourself. After this week you
15sec Tuck L Hang can take a much deserved reload and get
8 KB Offset Single Arm Push Up R your body feeling fresh again. But for now
15sec Tuck L Hang Chin Over Bar Hold dig in.
DAY
2
WEEK EIGHT

5 Split Stance Single Arm Russian Swings R
4 Split Stance Single Arm KB Cleans R
3 Split Stance Single Arm KB Snatch R
2 Single Arm KB Overhead Split Squat R
5 Split Stance Single Arm Russian Swings L
4 Split Stance Single Arm KB Cleans L
3 Split Stance Single Arm KB Snatch L
2 Single Arm KB Overhead Split Squat L
A1) Frog Stance Deadlift: 21X2; 3-5 reps; B1) Romanian Deadlift: 2020; 8-10 reps; rest
rest 45sec x 4 sets 45sec x 4 sets
A2) Goblet Cossack Squat: 20X0; 3-5/leg; B2) Theraband Single Leg Hip Thrust: 20X0;
rest 45sec x 4 sets 8/leg reps w/12sec Isometric at the top of
the last rep on each; rest 45sec x 4 sets
B3) Split Stance Russian Swings: 8-10/leg;
rest 45sec x 4 sets
C) Every 90sec x 8 Sets:

1st - 4 KB Sumo Deadlifts + 6 KB Half Snatches + 12 sec AB @ 100%
2nd - 10 KB Switch Snatches + 12 sec Row @ 100%
*Use a pair of 53lbs KBs today

WEEK EIGHT
REST DAY CARDIO
Functional Pump Flow: TODAY IS MEANT TO BE AN EASY DAY - Please Choose an effort
level that is easy for you to replicate without fatigue building up. Generate blood flow
to accelerate the healing process and recovery from Monday and Tuesday. If you
prefer to take a complete rest day, please do that.
A) 12 sets:
35sec Row
25sec Walk
B) EMOM x 12:
1st - 3 Turkish Get Ups R (light load)
2nd - 3 Turkish Get Ups L (light load)
C) 12 sets:
35sec Bike
25sec Walk
D) EMOM x 12:
1st - 5 KB Half Kneeling Clean to Windmill Press R
2nd - 5 KB Half Kneeling Clean to Windmill Press L
UPPER - VERTICAL
DAY
3
WEEK EIGHT
2-3 Sets:
30m KB Rack Carry (stop every 10m and complete 5 Dual KB Press)
5 KB Windmill R
5 KB Windmill L
15sec Single Arm Plank KB Isometric Row R
15sec Single Arm Plank KB Isometric Row L
A1) 1-1/4 Barbell Z Press: 2111; 3-5 reps; B1) Tall Kneeling Single Arm Landmine
rest 45sec x 4 sets Press: 30X0; 6-8/arm; rest 45sec x 4 sets
A2) Barbell Bent Over Row: 31X1; 3-5 reps; B2) Seated Zottman Curls: 30X0; 12-16 reps;
rest 45sec x 4 sets rest 45sec x 4 sets
C) Couplet of Couplets D) 2-3 Sets:

For Time: 14 Alternating Landmine Press Outs
20 Cal Bike Buy In 12 Landmine Goblet Z Press
directly into 10 Single Arm Landmine Upright Row/
12-9-6-3 arm
Burpee Strict Pull Up
3-6-9-12
Strict HSPU ๏ COACHING TIP
If you are feeling pretty cooked right now

rest 2mins
then take it super easy on the Couplet of
Couplets and the Finisher. Use whatever
For Time:
energy you got left for quality Supersets.
1-2-3-2-1
Rope Climb
Wall Walk (w/ 4 shoulder taps
at top of each rep)
-directly into-
20 Cal Bike Finisher
DAY
4
WEEK EIGHT
2-3 Sets
10 Kickstand Pistol Squat/leg
20 Glute Loop Hip Thrust + 20sec Isometric
hold at top of last rep
20 Jane Fonda/leg
A1) Box Squat: 21X1; 3-5 reps; rest 45sec x B1) Front Rack Front Foot Elevated Split
4 sets Squat: 30X1; 5-7/leg; rest 45sec x 4 sets
A2) Deficit Sumo Stance RDL: 2020; 3-5 B2) Single Leg Hip Thrust: 20X0; 8-10/leg +
reps; rest 45sec x 4 sets 10sec Isometric hold at top of last rep; rest
45sec x 4 sets
*If you don't have a neutral grip just do
Narrow Grip Pronated Pull Ups B3) DB Suitcase Jump Squats: 30X0; 8-10

C) 7min AMRAP:
7 Cal Row
20sec Adduction Bias Side Plank R
20sec Adduction Bias Side Plank L
7 Cal Row
20m Single Arm KB Farmers Carry 70lbs R
20m Single Arm KB Farmers Carry 70lbs L
rest 2mins
7min AMRAP
7 Cal Bike
10 L Crunches
10sec Isometric L Crunch at end of last reps
7 Cal Bike
10 Ring Body Saw
10sec Isometric Hold on last rep in extended position
DAY UPPER BODY+
WEEK EIGHT
2-3 Sets
10 Yoga Push Ups
15 Scapular Push Ups on Elbows
30sec Reverse Plank Bridge
A1) Supinated Single Arm Bias Pull Up: B) 18min Clock:

30X1; 4/arm; rest 45sec x 4 sets Row Continuously @ moderate pace
*Complete all reps on weaker arm first, and complete:
then all reps on stronger arm second 15 Tall Kneeling Landmine Goblet Press:
20X0
A2) Narrow Grip Incline Bench Press: 2020; *At the 6, 12, 18min mark get off the rower
6-8 reps; rest 45sec x 4 sets and complete:
15 Feet Elevated Parallette Push Ups: 20X0
A3) Crush Grip DB Floor Press: 20X0; 10-12
C) 18min Clock: ๏ PERSONAL NOTE FROM MARCUS

*At the 3, 9, and 15min mark get off the CONGRATS! You made it to the end. I’m super
bike and complete: PROUD of you for arriving here. I hope you
15 Barbell Reverse Curl: 20X0 learned something about your body that you
*At the 6, 12, and 18min mark get off the didn’t know before. I also hope you
bike and complete: experienced some growth in your strength
15 KB Hollow Body Pull Over: 20X0 and or body composition that is noticeable
and meaningful to you personally. See the
section below for my recommendations on
where to take your training next.
Warmly, Marcus
What’s Next?
Take your Functional Bodybuilding journey further with one of our program
recommendations:
Individual Design - Work with one of our coaches directly for custom training and nutrition
designed for your own unique needs. Your coach will get to know you and be a source of
nonjudgmental accountability and support for your health and fitness, no matter what life
throws at you. Achieve more than you ever thought possible and enjoy every step with
creative programs designed just for you. Learn more at revival-strength.com/id/
Persist - Subscription training program with full equipment and minimalist/bodyweight

options all included. Come experience the latest in Functional Bodybuilding with a mix of
hypertrophy, strength and structural balance, conditioning work, Olympic lifting, and more.
Two week free trial!
Aerobic Bodybuilder - 8 week focused training cycle; full equipment. Workouts are split
into aerobic development, particularly in a mixed modal setting, alongside balanced
strength sessions that can be performed separately or together.
Questions about which program is right for you? Send us an email at support@revival-
strength.com and we’d be happy to make a recommendation.

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FUNCTIONAL

A2) RNT Chainsaw Row: 21X1; B2) Body Row: 2020;

FATIGUED STRICT PULLING ISOMETRIC CORE FINISHER

C) For Time: D) 2-3 Sets:

WARMUP - PRE-FATIGUE PUMP

2-3 sets - prep work:

SUPERSET 1 GIANT SET 2

B3) Theraband Clamshell Side Plank

LOWER BODY POWER COUPLETS

C) Every 90sec x 3-4 Sets:

Every 90sec x 3-4 Sets:

FUNCTIONAL PUMP FLOW

TODAY IS MEANT TO BE AN EASY DAY - Please

30mins Continuous Movement:

ADVANCED GYMNASTICS PUSH PULL PUMP

*Scale: 1 Rope Climb = 2 L-Sit Strict Pull Ups

BACK & BIS FINISHER

*Rest as needed between exercises

WARMUP - PRE-FATIGUE PUMP

SUPERSET 1 GIANT SET 2

B3) Alternating Lunge Box Jumps; 10X0;

MIRRORED FATIGUED ABDOMINALS

C) 21-15-9 ๏ COACHING TIP

WARMUP - PRE-FATIGUE PUMP

GIANT SET 1 INTERVAL WEIGHT/GYMNASTICS 1

High Time Under Tension - 3 Sets: B) 3 sets:

FATIGUED STRICT PUSH DYNAMIC CORE FINISHER

C) For Time: D) 2-3 Sets:

15-12-9-6-3 ๏ COACHING TIP

WARMUP - PRE-FATIGUE PUMP

2-3 sets - prep work:

SUPERSET 1 GIANT SET 2

LOWER BODY POWER TRIPLETS

C) Every 2mins x 3-4 sets:

Every 2mins x 3-4 Sets

FUNCTIONAL PUMP FLOW

TODAY IS MEANT TO BE AN EASY DAY -

WARMUP - PRE-FATIGUE PUMP

ADVANCED GYMNASTICS TRIS + SHOULDER FINISHER

C) Couplet of Couplets - For Time: D) 2-3 Sets:

SUPERSET 1 GIANT SET 2

B3) KB Sumo Squat Jump: 30X0;

*Jump aggressively and then control back

LOWER BODY + CORE ISOMETRIC GRIND

WARMUP - PRE-FATIGUE PUMP

GIANT SET 1 AEROBIC BODYBUILDING PUSH

A1) Alternating Single Arm Bias B) 16min Clock:

AEROBIC BODYBUILDING PULL

WARMUP - PRE-FATIGUE PUMP

FATIGUED STRICT PULLING ISOMETRIC CORE FINISHER

C) For Time: D) 2-3 Sets:

WARMUP - PRE-FATIGUE PUMP

2-3 sets - Prep Work:

SUPERSET 1 GIANT SET 2

B3) Monster Walks: 20 steps forward/20

LOWER BODY POWER COUPLETS

C) Every 90sec x 3-4 Sets: ๏ COACHING TIP

FUNCTIONAL PUMP FLOW

TODAY IS MEANT TO BE AN EASY DAY - Please

35mins Continuous Movement at Moderate Pace:

WARMUP - PRE-FATIGUE PUMP

ADVANCED GYMNASTICS PUSH PULL PUMP

*Scale: 1 Burpee Bar MU = 2 Burpee Pull Ups

BACK + BIS FINISHER