Wednesday 11th November 2026 – Week 2 Day 3
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
- 10 kb halos in each direction
- 10 beat swings
- 10 Deadbugs each side
- 20 sec side plank each side
Barbell Bench Press
these are normal controlled reps, no tempo or pausing but no bouncing.
Using last weeks heavy set of 6 weight, perform max repetitions
Barbell Bench Press…. again
immediately strip the bar back to 60% and perform max reps (upto 20 reps)
try to keep moving on these reps, try not to rest at the top of each rep
1️⃣ Bent over row
These can be pendlay, Yates or regular Bent over row
3 sets 8-12 repetitions
RPE 8-9 increase weight if sets are RPE 7 or less
aiming for weights that allow for 8-12 reps
2️⃣ Dips
3 sets at 50% of your max reps, 1 min rest between sets
3️⃣ Pullups
3 sets at 50% of your max reps, 1 min rest between sets
but add 1 rep to the last set,
e.g if your max reps a 3, then perform: 1 rep then 1 rep then 2 reps
4️⃣ Single arm row
2 sets of max reps Each arm aiming for 12-15 reps
Finisher!
Max rep Bicep curls going past failure (swing up, slow lowers down)
Max rep overhead tricep extensions
