Wednesday 4th November 2026 – Week 1 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
- 20sec side plank each side
Barbell Bench Press
these are normal controlled reps, no tempo or pausing but no bouncing.
Build up to a heavy set of 6 RPE 8-9
Barbell Bench Press…. 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 Bent over row
These can be pendlay, Yates or regular Bent over row
3 sets 8-12 repetitions
RPE 8-9
to failure, aiming for weights that allow for 8-12 reps
2️⃣ Dips
One set max rep controlled reps
3️⃣ Pullups
One set of max reps testing
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
