Monday 2nd November 2026 – Week 1 Day 1
Welcome to our 12 week functional bodybuilding cycle, the aim here will be to work on movements which will focus on using big range of motion movements, tempo and unilateral movements.
2 rounds
- Goblet kang squat
- 30 sec bar hang
- KB Swing ×10
- Breathing + brace drill
Barbell Back Squat
these are normal controlled reps, no tempo or pausing but no heavy bouncing or dropping
Build up to a heavy set of 6 RPE 8-9
Barbell Back squat…. again
perform max reps with 60% of your max weight from the heavy 6 (upto 20 reps)
try to keep moving on these reps, try not to rest at the top of each rep
1️⃣ Bulgarian Split Squats
2 sets each leg
to failure, aiming for weights that allow for 8-12 reps
2️⃣ Romanian deadlift 2 x 8
RPE 7
3️⃣ Posterior Chain
3 sets of back extensions for 10-15 reps
4️⃣ Single leg hip thrust
3 sets of 10-15 reps each leg (do unweighted if needed
