FUNCTIONAL BODYBUILDING
WEEK 452023
6 – 12 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
40 Double Unders
7 Dips
Strength Training:
3×8 DB Bench Press
3×6 Weighted Pull Up
4×8 Bench Press
4×8 Dumbbell Row
5×12 DB Bicep Curl
5×12 Cable Triceps Extension
Metabolic Conditioning:
AMRAP 12
Run 800m
10 Snatch [ M 61kg | F 43kg ]
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:
3 Rounds
5 One arm DB overhead squat [ M 18kg | F 9kg ]
5 Dumbbell Snatch [ M 18kg | F 9kg ]
Strength Training:
4×8 Barbell Walking Lunge
3×3 Deadlift
4×8 Back Squat
5×10 GHD
Metabolic Conditioning:
30-20-10
HSPU
Box Jump [ M 24 | F 20in ]
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:
8-14-18
Ring Row
Push Up
Air Squat
Strength Training:
5×8 Strict Press
4×4 Weighted Ring Row
4×8 Incline Bench
3 Legless Rope Climb trips 10-15ft
5×14 Barbell Curl
5×14 Bent Over Lateral Raise
Metabolic Conditioning:
5 Rounds for Time
12 Assault Bike Cal
5 Clean and Jerk [ M 84kg | F 57kg ]
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:
7-9-11
Goblet Squat KB [ M 24kg | F 16kg ]
KB Swing [ M 24kg | F 16kg ]
Strength Training:
4×4 Front Squat
3×8 RDL
4×18 Weighted Step Up
5×10 Toe to Bar
4×14 Cable Triceps Extension
Metabolic Conditioning:
Death by
Wall Balls [ M 14kg | F 11kg ]
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.
