FUNCTIONAL BODYBUILDING
WEEK 432023
30 October – 5 November 2023
The DVSN Training Club programming is rooted in a holistic training philosophy that blends the best of two fitness worlds: traditional bodybuilding and functional fitness.
The DVSN Functional Bodybuilding approach is designed to optimize muscular size, strength, and endurance while fostering a balanced and functional physique.
Monday: Upper Body Focus
Monostructural Warm-up:
3-5 Minutes of moderate Running, Rowing, Assult Bike, etc.
Warm-up Workout:
3 Rounds for Time
30 Double Unders
6 Close grip push ups
Strength Training:
5×8 DB Bench Press
5×6 Weighted Pull Up
4×14 Bench Press
4×14 Dumbbell Row
5×12 DB Bicep Curl
5×12 Cable Triceps Extension
Metabolic Conditioning:
21-15-9
Wall Ball [ M 14kg | F 9kg ]
Row Cal
Cool-Down:
10 minutes of stretching.
Tuesday: Lower Body Focus
Monostructural Warm-up:
3-5 Minutes of moderate Running, Rowing, Assult Bike, etc.
Warm-up Workout:
Burgener Warm Up + 5 good mornings and 5 front squats between each
Down and up [ empty bar M 20kg | F 15kg ]
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch
Strength Training:
4×14 Barbell Walking Lunge
5×7 Deadlift
4×14 Back Squat
4×16 GHD
Metabolic Conditioning:
4 Rounds for Time
50 Double Unders
10 Power Snatch [ M 52kg | F 34kg ]
Cool-Down:
10 minutes of stretching.
Wednesday: Active Rest & Recovery
Engage in low-intensity activities such as walking, gentle cycling, or yoga to promote recovery and reduce muscle soreness.
Thursday: Upper Body Focus
Monostructural Warm-up:
3-5 Minutes of moderate Running, Rowing, Assult Bike, etc.
Warm-up Workout:
3 Rounds for Time
7 KB Swing [ M 24kg | F 16kg ]
7 KB Row per side
Strength Training:
5×12 Strict Press
5×6 Weighted Ring Row
4×12 Incline Bench
7 Legless Rope Climb trips 10-15ft
5×14 Barbell Curl
5×14 Bent Over Lateral Raise
Metabolic Conditioning:
For Time
100 Cal Assault Bike
* every min on the min 5 burpees
Cool-Down:
10 minutes of stretching.
Friday: Lower Body Focus
Monostructural Warm-up:
3-5 Minutes of moderate Running, Rowing, Assult Bike, etc.
Warm-up Workout:
7-11-13
Thruster [ empty bar M 20kg | F 15kg ]
Burpee
Strength Training:
5×6 Front Squat
5×8 RDL
4×12 Weighted Step Up
5×14 Toe to Bar
4×14 Cable Triceps Extension
Metabolic Conditioning:
AMRAP 8 min
Row 12 Cal
3 Muscle Ups
Cool-Down:
10 minutes of stretching.
Saturday: Active Rest & Recovery
Engage in low-intensity activities such as walking, gentle cycling, or yoga to promote recovery and reduce muscle soreness.
Sunday:Active Rest & Recovery
Engage in low-intensity activities such as walking, gentle cycling, or yoga to promote recovery and reduce muscle soreness.
Coach’s Notes
- Perform each movement with proper form and technique.
- Start with a weight that challenges you but allows you to complete the prescribed number of repetitions with good form. Gradually increase the weight as you get stronger.
- During Metabolic Conditioning pieces, aim to maintain an intensity that elevates your heart rate and challenges your aerobic capacity.
- Prioritize the warm-up before each workout to increase blood flow to the muscles and reduce the risk of injury. Similarly, cool down with mobility work and stretching to aid in recovery and maintain flexibility.
- Listen to your body and adjust the intensity or duration of exercises as needed. Rest and recovery are crucial for preventing overtraining and optimizing performance.
