training plan free south africa

 FUNCTIONAL BODYBUILDING

WEEK 432023

23 – 29 October 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:

Burgener Warm Up + 5 pull ups and 7 push ups between each

Down and up

Elbows high and outside

Muscle snatch

Snatch land

Snatch drop

Hang power snatch

Strength Training:

4×8 DB Bench Press

4×6 Weighted Pull Up

4×12 Bench Press

4×12 Dumbbell Row

4×12 DB Bicep Curl

4×12 Cable Triceps Extension

Metabolic Conditioning:

Every 3min on the min for 9min

Run 400m

Power Snatch [ M 43kg | F 30kg ]

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:

AMRAP 3 min

6 Box Step Ups [ M 24in | F 20in ]

6 Ring Rows

Strength Training:

3×14 Barbell Walking Lunge

5×5 Deadlift

4×12 Back Squat

4×15 GHD

Metabolic Conditioning:

AMRAP 9

5 Muscle Ups

10 Box Jump 30/24in

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:

4 Rounds for Time

5 Max Height Wall Ball Throw [ M 9kg | F 6kg ]5 Wall Ball Cleans [ M 9kg | F 6kg ]

Strength Training:

4×12 Strict Press

4×6 Weighted Ring Row

3×12 Incline Bench

6 Legless Rope Climb trips [ 10-15ft ]

5×12 Barbell Curl

5×12 Bent Over Lateral Raise

Metabolic Conditioning:

5 Rounds for Time

5 C2B Pull Ups

7 HSPU

9 STOH [ M 70kg | F 48kg ]

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:

4 Rounds for Time

5 Box Jumps [ M 30in | F 24in ]

5 Ball Slams [ M 9kg | F 6kg ]

Strength Training:

4×6 Front Squat

4×8 RDL

4×10 Weighted Step Up

4×17 Toe to Bar

4×12 Cable Triceps Extension

Metabolic Conditioning:

For Time

2km Row

Every 2 min perform 20 push 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.
deload week training in gym shorts