7 Week Free Functional Bodybuilding Workout Plan
7 Week Free Functional Bodybuilding Workout Plan
7 Week Free Functional Bodybuilding Workout Plan
Incline Bench Press Heel Elevated Narrow Stance Rear Delt Dumbbell Fly
Goblet Squat Calf Raise
1x12, 1x10, 1x8 3 x Max Rep Sets Strict Chin Ups
3x15 3x20 reps using only
*leave 2 reps left in tank on *choose weight that allows for 3 x Max Rep Sets
*feel the quad burn bodyweight
each set at least 12 reps
Incline Bench Press Heel Elevated Narrow Stance Rear Delt Dumbbell Fly
Goblet Squat Calf Raise Strict Chin Ups
1x12, 1x10, 1x8 3 x Max Rep Sets
3x17 3x20 reps using bodyweight 3 x Max Rep Sets
*set of 12 and 10 are 2RIR, *same weight as last week,
*feel the quad burn plus dumbbell *try to beat last week
1RIR set of 8 beat last weeks reps
Single Arm Dumbbell Row Hamstring Curl Reverse Barbell Lunge Dumbbell Chest Fly
1x12, 1x10, 1x8, 1x6 3x20 Inverted Barbell Row 1x12, 1x10, 1x8, 1x6 3x12
*1 RIR all sets *90 sec rest between sets 4 sets at max reps *1 RIR all sets *1 reps left in tank
**reps per arm **1 reps left in the tank **reps are per leg **60 sec rest between
Strict Pull Ups Romanian Deadlift Hamstring Curl Alternating DB Biceps Curl
3 Max Rep Sets 1x11, 1x10 3 x Max Load Sets 4 x Max Rep Sets
Upright Barbell Row
Then 1x9 *choose weight that allows for *choose weight that allows for
4 sets at max reps
2 Max Rep Set with small band 1x7 10-12 reps, no more at least 10 reps per arm
for assistance *1RIR on all sets **beat last week
WOD (22-16-10)
Single Arm DB Push Press WOD WOD
WOD
60/40lbs WOD Tabata Row Cal 7 Rounds for Time
5 Rds for Time
Box Jump 24/20in 8min of 30sec on 30 sec off Rest 2min 5 Strict Pull Ups
50 Double Unders
*between each round run Power Clean 135/95lbs 30 Sumo Deadlifts at 7 Push Ups
50 Air Squats
400m, reps are total for both 225/155lbs 10 Toes to Bar
arms on PP
Tier Three Tactical 7 Week Free Functional Bodybuilding Workout Plan
Session 21 Session 22 Session 23 Session 24 Session 25
Dumbbell Bench Press Weighted Jump Squats
1x14 2RIR Front Squat Barbell Strict Press 3 EMOM for 8 min with 30% of Bench Press
1x12 2RIR 6 every 2min on the min for 12 Work to 6RM then, bodyweight load Work to 6RM then,
1x10 2 RIR at 2RIR 8 EMOM for 4min at 2RIR *use barbell or dumbbell 8 EMOM for 4min at 2RIR
1x8 AHAP **quarter squat max jump
Stiff Leg Deadlifts Weighted Pull Ups Deficit Hex Bar Deadlift
Strict Chin Ups 1x8 2 RIR 4 max rep sets 2-4in deficit Incline Dumbbell Chest Fly
3 sets at 2RIR 1x7 2 RIR *choose weight that allows for Work to 6RM then, 3x12 at 2 RIR
1x6 1 RIR 6-8 reps 2x7 at 2RIR
WOD
WOD WOD For Time
WOD WOD
30 Burpee Box Jump Overs 3 Rds for Time Aslt Bike 50 cal
30-20-10 AMRAP 14min
24/20in for time 20 Pull Ups Rest 2 min
Aslt Bike Cal 3 Power Snatch 135/95lbs
*every min on the min perform 30 Push Ups Row 50 Cal
Power Clean 95/65lbs 7 GHD Sit Ups
4 DB Snatch 55/35lbs 20 KB Swings 53/35lbs Rest 2 min
30 Bench Press at 155/105lbs
Tier Three Tactical 7 Week Free Functional Bodybuilding Workout Plan
Session 26 Session 27 Session 28 Session 29 Session 30
Dumbbell Bench Press Barbell Strict Press Weighted Jump Squats Bench Press
1x14 2RIR Front Squat Work to 6RM then, 3 EMOM for 9 min with 30% of Work to 6RM then,
1x12 2RIR 6 every 2min on the min for 12 9 EMOM for 4min bodyweight load 9 EMOM for 4min
1x10 1 RIR at 1 RIR *try to use last weeks weight *use barbell or dumbbell *try to use last weeks weight
1x8 AHAP on EMOM **quarter squat max jump on EMOM
Weighted Pull Ups
Stiff Leg Deadlifts Deficit Hex Bar Deadlift
4 max rep sets
Strict Chin Ups 1x8 2 RIR 2-4in deficit Incline Dumbbell Chest Fly
*choose weight that allows for
3 sets at 1RIR 1x7 1 RIR Work to 6RM then, 3x14 at 2 RIR
6-8 reps
1x6 1 RIR 2x7 at 1RIR
**beat last week
Reverse Banded Pull Ups
Weighted Dip
Weighted Box Step Ups 4 sets between 6-10 reps each
1x10 2 RIR Lateral Delt Dumbbell Fly Single Leg Calf Raise
3x8 at 1 RIR set
1x8 1 RIR 4 x16 at 1RIR 3x17L, 17R
*8L, 8R leg *anchor band to floor, and
1x6 AHAP
loop around neck
WOD
3 Rds, 1 min per for max reps WOD
WOD WOD WOD 3 Rds Aslt Bike for Max Duration
1. Push Press 75/55lbs
15-12-9 4 Rounds for Time AMRAP 9min *AB at 1.5x your body weight in
2. Sumo Deadlift High Pull watts. A 200 pound athlete has to
Deadlift 275/185lbs Row 500m 3 Hang Squat Clean 135/95lbs
75/55lbs hold 300 watts for as long as
Box Jumps 30/24in 15 Strict Bar Dips 6 Chest to Bar Pull ups
3. Air Squats possible, rest 4 min between
4. Rest
Tier Three Tactical 7 Week Free Functional Bodybuilding Workout Plan
Session 31 Session 32 Session 33 Session 34 Session 35
Dumbbell Bench Press Barbell Strict Press Weighted Jump Squats Bench Press
Front Squat
1x12 2RIR Work to 5RM then, 3 EMOM for 10 min with 30% Work to 5RM then,
5 every 2min on the min for 12
1x10 2RIR 10 EMOM for 4min of bodyweight load 10 EMOM for 4min
at 1 RIR
1x8 1 RIR *try to use last weeks weight *use barbell or dumbbell *try to use last weeks weight
*increase load from last week
1x6 AHAP on EMOM **quarter squat max jump on EMOM
Stiff Leg Deadlifts
Weighted Pull Ups Deficit Hex Bar Deadlift
1x8 2 RIR
Strict Chin Ups 4 max rep sets 2-4in deficit Incline Dumbbell Chest Fly
1x7 1 RIR
4 sets at 1RIR *choose weight that allows for Work to 5RM then, 3x15 at 1 RIR
1x6 1 RIR
7-9 reps 2x6 at 1RIR
1x4 AHAP
Weighted Dip Reverse Banded Pull Ups
1x10 2 RIR Weighted Box Step Ups 4 sets between 6-10 reps each
Lateral Delt Dumbbell Fly Single Leg Calf Raise
1x8 1 RIR 3x7 at 1 RIR set
4 x18 at 1RIR 3x20L, 20R
1x6 1 RIR *8L, 8R leg *anchor band to floor, and
1x4 AHAP loop around neck
WOD WOD
WOD WOD 15 min in 3 Parts WOD
For Time
Every 2min on the min for 3Rds for Time Min 1-5: Deadlift 225/155lbs AMRAP 8min
Run 800m
10min Run 200m Min 5-10: Deadlift 275/185lbs 20 Banded Triceps Push Downs
50 Push Ups Min 10-15: Deadlift 315/225lbs
20 KB Swing 53/35lbs 10 Strict Bar Dips 20 Barbell Curl 65/45lbs
50 Sit Ups *must do perform same number
15 Goblet Squat same KB 8 Strict Pull Ups 20 Strict Press 65/45lbs
Run 400m T2Bs as deadlifts