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Program Functional Bodybuilding Workouts
Program Functional Bodybuilding Workouts
FUNCTIONAL
BODYBUILDING
WORKOUTS
Introduction
Functional bodybuilding has taken the fitness world by storm—and rightfully so.
If you or your clients want to look good, feel great, and increase long-term health, then
functional bodybuilding may be a great training solution.
However, it’s not quite as simple as mixing Power Cleans with Bicep Curls. Designing
functional bodybuilding workouts that get results requires understanding key principles
of bodybuilding, energy system training, and functional resistance training.
In this guide, you’ll learn the most important principles of functional bodybuilding,
and see how to apply them with a detailed client avatar, sample program designs, and
accompanying video.
This style of training can be effective for anyone looking to train for health and function,
ranging from beginners to advanced trainees. Because FBB training is designed around
an individual’s function, capabilities, and goals—and does not encourage overreaching—it
is supportive of health and longevity.
Bodybuilding Principles
At the heart of FBB program design are bodybuilding principles. Bodybuilders have spent
decades practicing and refining the best methods for hypertrophy, that is, increasing
muscle mass. This includes how to manipulate reps, sets, tempo, and rest.
REPETITIONS
Reps are the number of times an exercise is completed within a working set.
Reps, when multiplied by tempo, determine the time under tension for any given
exercise. Time under tension (TUT) refers to the amount of time that a muscle is under
strain during a working set. For hypertrophy, it is best practice to keep TUT around 40
seconds.
There is an inverse relationship between reps and intensity (load). When intensity is
increased, reps should either decrease or remain static. When intensity is decreased, reps
should increase.
When selecting reps, consider that high(er) reps provide a muscle endurance, motor
control, or hypertrophy dose-response. Conversely, low(er) reps provide an absolute
strength dose-response. While hypertrophy can be achieved through lower reps and
higher sets, for example, 5 reps x 10 sets, this approach is more appropriate for advanced
trainees.
If reps are higher, program fewer sets. For example, 12-15 reps x 2 sets.
If reps are lower, program more sets. For example, 3-4 reps x 6 sets.
When progressing from session to session, sets may be increased in a linear periodization
model. For example, Week 1: 8 reps x 3 sets. Week 2: 8 reps x 4 sets.
As mentioned above, if the goal is hypertrophy, keep the time under tension of each set
around 40 seconds.
Supersets, where two exercises are paired and performed back to back, can be an
efficient way to design a training session. To avoid excess fatigue and a loss of mechanical
tension, it is best practice to pair agonist and antagonist movements, for example, a
Bench Press (upper push) and a Bent Row (upper pull).
TEMPO
Tempo is used to control the dose-
response, movement control, and
repeatability of an exercise. It is written
as four numbers that correspond to
the different contractions within a
movement.
REST
Rest, or the time taken between sets, determines the metabolic response from set to set.
Intraset rest periods found in clusters or rest/pause methods can be used to extend sets.
Rest times should be selected relative to training age. Beginners will need shorter rest
periods, intermediates will need moderate rest periods, and advanced trainees will need
longer rest periods.
Lower rest periods will typically result in greater metabolic fatigue. In comparison, longer
rest periods typically lead to better hypertrophy gains. Consider allowing clients to self-
select their rest periods based on recovery between sets and available time.
MOVEMENT PATTERNS
When designing a FBB training split, it is best practice to build these based on movement
patterns. There are six foundational movement patterns: Squat, Bend, Push, Pull, Lunge,
and Core.
TRAINING AGE
After conducting an assessment, consider training age when designing a pattern-based
split.
Beginners will do a Full-Body Resistance split. They will do all movement patterns in a
session.
Intermediates will do an Upper/Lower split. They will alternate between upper body and
lower body sessions.
Advanced will do an Isolated pattern split. They will focus on a specific pattern or muscle
group within a session.
TRAINING FREQUENCY
It is important to consider the frequency that each movement pattern will be trained
based on training days per week. Whether a client has 2 or 5 days to train will determine
the appropriate split.
There are a few key principles to remember when selecting and ordering exercises within
a training day.
COMPLEXITY
FBB programs prioritize movement quality and consistency over intensity. For more
advanced trainees, advanced exercises may be programmed to limit intensity and instead
provide challenge through the complexity of the exercise.
FBB programs are characterized by the blending of bodybuilding and Energy System
Training (EST). They provide a great base of support through resistance, but without
sacrificing aerobic capacity.
RECOVERY
When programming EST, it is important to consider what your client is capable of
effectively recovering from. This both applies within their session (keeping the work
aerobic and at a sustainable pace), and recovery between sessions.
To know what your client is capable of recovering from start with a simple work capacity
assessment.
AVOID INTERFERENCE
Stay away from the movement patterns that are a priority in resistance training when
designing EST. For example, high-volume bending followed by high-volume rowing
intervals.
Instead, keep similar patterns in resistance training and EST separated by at least one
day. For example, high-volume bending on Tuesday and high-volume rowing intervals on
Friday.
A great method to avoid interference and overtraining is a high/low method. Identify the
training priorities that fit inside a “high” (tougher) day, and alternate with “low” (easier)
days.
LOWER INTENSITY
Bodybuilding splits are typically characterized as accumulation phases, that is, higher
volume and lower intensity. In accumulation, it is best practice to program less intense
aerobic work and opt for longer and slower intervals.
As clients progress towards advanced training age, it may be appropriate to use EST
intervals to develop muscle endurance and hypertrophy characteristics.
For example:
4 sets @ sustained pace
8 Deadlift @65%
10 Dumbbell Clean + Push Press
50m Farmers Walk, AHAP
rest 2 min
Gender: Male
Age: 32
Height: 6’0
Occupation: Teacher
Training Age: Advanced
ASSESSMENT DATA
BODY
190#, 15% Body Fat
MOVE
Failed lunge assessment due to lack of
balance and coordination
Failed side plank assessment due to lack of
core endurance
WORK
10 minute Assault Bike for max calories = 165 calories
GOALS
Improve body composition
Enjoy training again
Keep strength speed work in for enjoyment
Increase energy and motivation
PRIORITIES
Improve core muscle endurance
Improve motor control in the lunge pattern
Keep exercise goal-oriented or better connection/motivation
PLANNING/PERIODIZATION
Garage gym w/ basics for equipment
5 sessions per week
EST: Moderate Aerobic, Slow Faster
Resistance: Upper/Lower Split, Volume Intensity
Every individual has different capabilities, priorities, and goals. To truly be functional,
FBB workouts must be personalized.
That’s why the best fitness coaches don’t just prescribe templated workouts. They design
personalized and comprehensive fitness programs specifically tailored to each client.
For the last 20 years, OPEX Fitness has been educating coaches on how to do just that.
For your introduction to the OPEX Method of personalized fitness, start with our free
coaching course, The Coach’s Toolkit.
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