HOW TO PROGRAM

FUNCTIONAL
BODYBUILDING
WORKOUTS
 INTRODUCTION

Functional bodybuilding has taken the fitness world by storm—and rightfully so.

If you or your clients want to look good, feel great, and increase long-term health, then functional
bodybuilding may be a great training solution.

However, it’s not quite as simple as mixing Power Cleans with Bicep Curls. Designing functional
bodybuilding workouts that get results requires understanding key principles of bodybuilding,
energy system training, and functional resistance training.

In this guide, you’ll learn the most important principles of functional bodybuilding, and see how
to apply them with a detailed client avatar, sample program designs, and accompanying video.

WHAT IS FUNCTIONAL BODYBUILDING?

Functional Bodybuilding, or FBB for short, is an approach to training that prioritizes quality of
movement and appropriate contractions over intensity. By applying bodybuilding principles
to functional resistance training, FBB builds a great base of support, without compromising
aesthetics, aerobic base, or the individual’s goals.

This style of training can be effective for anyone looking to train for health and function, ranging
from beginners to advanced trainees. Because FBB training is designed around an individual’s
function, capabilities, and goals—and does not encourage overreaching—it is supportive of health
and longevity.

PRINCIPLES OF FUNCTIONAL BODYBUILDING

FBB may be an exciting and novel way to train, but to get the best results you must follow tried
and tested exercise principles.

2 HOW TO PROGRAM FUNCTIONAL BODYBUILDING WORKOUTS

 BODYBUILDING PRINCIPLES

At the heart of FBB program design are bodybuilding principles. Bodybuilders have spent
decades practicing and refining the best methods for hypertrophy, that is, increasing muscle
mass. This includes how to manipulate reps, sets, tempo, and rest.

REPETITIONS

Reps are the number of times an exercise is completed within a working set.

Reps, when multiplied by tempo, determine the time under tension for any given exercise. Time
under tension (TUT) refers to the amount of time that a muscle is under strain during a working
set. For hypertrophy, it is best practice to keep TUT around 40 seconds.

There is an inverse relationship between reps and intensity (load). When intensity is increased,
reps should either decrease or remain static. When intensity is decreased, reps should increase.

When selecting reps, consider that high(er) reps provide a muscle endurance, motor control,
or hypertrophy dose-response. Conversely, low(er) reps provide an absolute strength dose-
response. While hypertrophy can be achieved through lower reps and higher sets, for example, 5
reps x 10 sets, this approach is more appropriate for advanced trainees.

SETS

There is a direct relationship between reps and sets.

If reps are higher, program fewer sets. For example, 12-15 reps x 2 sets.

If reps are lower, program more sets. For example, 3-4 reps x 6 sets.

When progressing from session to session, sets may be increased in a linear periodization model.
For example, Week 1: 8 reps x 3 sets. Week 2: 8 reps x 4 sets.

3 HOW TO PROGRAM FUNCTIONAL BODYBUILDING WORKOUTS

 As mentioned above, if the goal is hypertrophy, keep the time under tension of each set around
40 seconds.

Supersets, where two exercises are paired and performed back to back, can be an efficient way
to design a training session. To avoid excess fatigue and a loss of mechanical tension, it is best
practice to pair agonist and antagonist movements, for example, a Bench Press (upper push) and
a Bent Row (upper pull).

TEMPO

Tempo is used to control the dose-response, movement control, and repeatability of an exercise.
It is written as four numbers that correspond to the different contractions within a movement.

Along with reps, tempo

determines the time under
tension (TUT) for each set.
Beginners will need higher
TUT, intermediates will
need moderate TUT, and
Advanced will need lower
TUT. Remember, for the goal
of hypertrophy, TUT should
be around 40 seconds, so
high, moderate, and low are
relative to this.

Tempo can be manipulated

to provide a greater
metabolic response via
excess post-exercise oxygen
consumption (EPOC),
meaning the body continues
to use energy after training.
Slower tempos and
increased TUT can also be
used to decrease intensity.

4 HOW TO PROGRAM FUNCTIONAL BODYBUILDING WORKOUTS

 REST

Rest, or the time taken between sets, determines the metabolic response from set to set. Intraset
rest periods found in clusters or rest/pause methods can be used to extend sets.

Rest times should be selected relative to training age. Beginners will need shorter rest periods,
intermediates will need moderate rest periods, and advanced trainees will need longer rest
periods.

Lower rest periods will typically result in greater metabolic fatigue. In comparison, longer rest
periods typically lead to better hypertrophy gains. Consider allowing clients to self-select their
rest periods based on recovery between sets and available time.

DESIGNING A TRAINING SPLIT

MOVEMENT PATTERNS

When designing a FBB training split, it is best practice to build these based on movement
patterns. There are six foundational movement patterns: Squat, Bend, Push, Pull, Lunge, and
Core.

SQUAT LUNGE PUSH

PULL BEND CORE

5 HOW TO PROGRAM FUNCTIONAL BODYBUILDING WORKOUTS

 ASSESS, DON’T GUESS

Designing a training split starts with an assessment. Every client will have different movement
capabilities, which will be identified in a pattern-based movement assessment. This will determine
their priorities and how you structure their split.

LEARN THE OPEX MOVE ASSESSMENT IN THIS FREE GUIDE

TRAINING AGE

After conducting an assessment, consider training age when designing a pattern-based split.

Beginners will do a Full-Body Resistance split. They will do all movement patterns in a session.

Intermediates will do an Upper/Lower split. They will alternate between upper body and lower
body sessions.

Advanced will do an Isolated pattern split. They will focus on a specific pattern or muscle group
within a session.

TRAINING FREQUENCY

It is important to consider the frequency that each movement pattern will be trained based on
training days per week. Whether a client has 2 or 5 days to train will determine the appropriate
split.

6 HOW TO PROGRAM FUNCTIONAL BODYBUILDING WORKOUTS

 DESIGNING A TRAINING DAY

There are a few key principles to remember when selecting and ordering exercises within a
training day.

COMPOUND ISOLATED

Compound exercises, such as a Squat or a Bench Press, should be programmed at the beginning
of a training session. Isolated exercises, such as a Bicep Curl or a Leg Extension, should be
programmed later in a training session.

MANAGE VOLUME PER BODY PART

Consider the number of contractions per muscle group in each exercise. Doing too many
exercises per body part may result in a big pump and a tough workout, but the accumulated
fatigue may result in a sacrifice of mechanical tension and a lack of recovery. Keep the number of
exercises per body part low to moderate–around 2-4 each session.

CONTRACTIONS ARE KING

Choose exercises that provide the individual with the intended contraction. Often, this means
avoiding the temptation to be too “sexy” with exercise selection. For example, if the goal is quad
hypertrophy, a Cyclist Back Squat would be more appropriate than a Zercher Squat (where upper
back/core may be the limitation).

COMPLEXITY

FBB programs prioritize movement quality and consistency over intensity. For more advanced
trainees, advanced exercises may be programmed to limit intensity and instead provide challenge
through the complexity of the exercise.

7 HOW TO PROGRAM FUNCTIONAL BODYBUILDING WORKOUTS

 ENERGY SYSTEM TRAINING AND FBB

FBB programs are characterized by the blending of bodybuilding and Energy System Training
(EST). They provide a great base of support through resistance, but without sacrificing aerobic
capacity.

RECOVERY

When programming EST, it is important to consider what your client is capable of effectively
recovering from. This both applies within their session (keeping the work aerobic and at a
sustainable pace), and recovery between sessions.

To know what your client is capable of recovering from start with a simple work capacity
assessment.

LEARN THE OPEX WORK ASSESSMENT HERE

AVOID INTERFERENCE

Stay away from the movement patterns that are a priority in resistance training when designing
EST. For example, high-volume bending followed by high-volume rowing intervals.

Instead, keep similar patterns in resistance training and EST separated by at least one day. For
example, high-volume bending on Tuesday and high-volume rowing intervals on Friday.

A great method to avoid interference and overtraining is a high/low method. Identify the training
priorities that fit inside a “high” (tougher) day, and alternate with “low” (easier) days.

LOWER INTENSITY

Bodybuilding splits are typically characterized as accumulation phases, that is, higher volume and
lower intensity. In accumulation, it is best practice to program less intense aerobic work and opt
for longer and slower intervals.

8 HOW TO PROGRAM FUNCTIONAL BODYBUILDING WORKOUTS

 PERSONALIZE

You must align the FBB program you’re writing with the function of who you are writing it for.
This includes considering their priorities and training split when determining exercise selection in
mixed modal aerobic work.

As clients progress towards advanced training age, it may be appropriate to use EST intervals to
develop muscle endurance and hypertrophy characteristics.

For example:
4 sets @ sustained pace
8 Deadlift @65%
10 Dumbbell Clean + Push Press
50m Farmers Walk, AHAP
rest 2 min

FUNCTIONAL BODYBUILDING PRINCIPLES IN ACTION

Read through the client avatar and watch this video to learn how FBB principles are implemented
in a personalized fitness program.

9 HOW TO PROGRAM FUNCTIONAL BODYBUILDING WORKOUTS

 CLIENT AVATAR

Gender: Male
Age: 32
Height: 6’0
Occupation: Teacher
Training Age: Advanced

ASSESSMENT DATA
BODY
• 190#, 15% Body Fat
MOVE
• Failed lunge assessment due to lack of
balance and coordination
• Failed side plank assessment due to lack of
core endurance

WORK
• 10 minute Assault Bike for max calories = 165 calories
GOALS
• Improve body composition
• Enjoy training again
• Keep strength speed work in for enjoyment
• Increase energy and motivation

PRIORITIES
• Improve core muscle endurance
• Improve motor control in the lunge pattern
• Keep exercise goal-oriented or better connection/motivation

PLANNING/PERIODIZATION
• Garage gym w/ basics for equipment
• 5 sessions per week
• EST: Moderate Aerobic, Slow Faster
• Resistance: Upper/Lower Split, Volume Intensity

10 HOW TO PROGRAM FUNCTIONAL BODYBUILDING WORKOUTS

 TRAINING SPLIT

MONDAY
Lower + Core + Mixed Aerobic
• Dynamics - Snatch
• Lunge
• Core
• Bend
• Core
• Mixed Aerobic Chipper (cyclical + squat + core)

TUESDAY
Cyclical Aerobic

WEDNESDAY
Outdoor Movement

THURSDAY
Upper + Mixed Aerobic
• Push (horizontal)
• Pull (vertical)
• Push (vertical)
• Pull (horizontal)
• Mixed Aerobic Circuit (cyclical + bwt push + bwt pull)

FRIDAY
Cyclical Aerobic

SATURDAY
Lower + Core
• Dynamics - Clean - Jerk
• Lunge
• Core
• Squat
• Core
• Bend
• Core

SUNDAY
Rest

11 HOW TO PROGRAM FUNCTIONAL BODYBUILDING WORKOUTS

 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Workout Workout Workout Workout Workout Workout

A. Tall Snatch + 4 sets @ sustained 30-60 min outdoor A1. Close Grip Incline 4 sets @ sustained A. Power Clean + Jerk, Rest
Overhead Squat, pacing activity of choice Bench Press, pacing 1 rep every 60 sec
Build to a good load 10 min Ski Erg @ 40 @3011, 10 reps x 3 10 min Assault Bike @ x 10 sets
within an 8-minute min pace sets; rest 90 sec 40 min pace *keep submaximal and
window starting with -rest walk 5 min- -rest 5 min- fast across
an empty bar A2. Weighted Rope
*keep submaximal and Pull-Up, B1. Step-Up,
snappy across, no fails! @31X1, 8/side x 3 sets; @3011, 10 reps/side x
rest 30 sec bt sides/90 3 sets; rest 90 sec
B1. RNT Split Squat, sec bt sets *add DBs in suitcase
@3011, 10 reps/side x position if able to
3 sets; rest 90 sec B1. Half Kneeling control eccentric effec-
*add DBs in suitcase Landmine Press, tively
position if able to @30X1, 10 reps/side x
control eccentric 3 sets; rest 90 sec B2. 3-Way AbWheel
effectively Rollout,
B2. Banded 2 Point DB @controlled, 5 reps x 3
B2. Extended Side Row, sets; rest 90 sec
Plank, @30X2, 8/side x 3 sets;
As Many Seconds As rest 90 sec C1. Cyclist Goblet
Possible (-5)/side x 3 Squat,
sets; rest 90 sec C. 10 min As Many @30X1, 10 reps x 3
*5 seconds from failure Rounds As Possible @ sets; rest 90 sec
sustained pacing
C1. Single Leg KB RDL, 250m Ski Erg C2. Contralateral KB
@30X1, 10 reps/side x 10 Ring Dips Carry,
3 sets; rest 90 sec 1 Legless Rope Climb 20m/side x 3 sets; rest
-rest 5 min- 90 sec
C2. L-Sit Heel Taps on x 2 sets
Parallettes, D1. Banded Sumo
As Many Reps As Deadlift,
Possible x 3 sets; rest @31X1, 8 reps x 3 sets;
90 sec rest 90 sec

D. For Time @ D2. Weighted Side

sustained pacing Plank,
1000m Bike Erg As Many Seconds As
30 Goblet Squats, 53# Possible (-5)/side x 3
30 Kipping Knee to sets; rest 90 sec
Elbow *choose a load that you
100 Heavy Double can complete a mini-
Unders mum of 30 sec per set
*5 seconds from failure
 PERSONALIZING FUNCTIONAL BODYBUILDING

While the principles covered in this guide are universal, there is no one-size-fits-all approach to
programming functional bodybuilding.

Every individual has different capabilities, priorities, and goals. To truly be functional, FBB
workouts must be personalized.

That’s why the best fitness coaches don’t just prescribe templated workouts. They design
personalized and comprehensive fitness programs specifically tailored to each client.

For the last 20 years, OPEX Fitness has been educating coaches on how to do just that.

By implementing our systematic method of coaching, including assessment, consultation, and

program design for exercise, lifestyle, and nutrition, OPEX coaches match every workout to the
function of each client.

In the OPEX Coaching Certificate Program, you’ll learn the complete OPEX Method, so you can
design smarter programs to get all of your clients the lasting results they deserve. Become the
elite coach you’ve always wanted to be by joining CCP today. 

JOIN NOW

13 HOW TO PROGRAM FUNCTIONAL BODYBUILDING WORKOUTS

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