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Rig Training Programs

Functional Body Building V 3.0

Functional Body Building V 3.0

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Functional Body Building v 3.0

Welcome to the 3rd instalment of my Functional Body Building Series.

This is a complete 4 Week Training Program focusing on Total Body, Lower Body and Upper Body Sessions.  All sessions will work your body as one complete unit to maximise your results, build your muscle and burn those calories.

V 3.0 like V 1 and V 2 combines compound strength movements, selected olympic lifting techniques (for beginners to advanced) as well as cardio and body weight exercises. 

The program works on 3 Training days followed by 1 rest day - allowing you train hard and effectively over the 3 days before a rest and recovery day.  The program does end with 5 consecutive training days as a bonus.

The workouts can be done at home or in the gym. Ideally you will have a Barbell, DB and a Kettlebell.  If you only have Dumbbells, you can always swap the movements with the barbell for the Dumbbells.

I have tried and tested all the workouts and combinations to ensure this program will test you and drive your development.

Example Workout:


Strict Press 10-8-6-4-2-2-4-6-8-10 

10 Rounds - 10 Push Press - 10 Bent over row - 10 Hammer Curls

If you have completed my Functional Body Building V 1.0 or not this program will enhance your strength, develop your skills and build your body into a stronger and more functional vessel.

This program is not for a total beginner, it is designed for some one with some good experience in the gym and someone who has solid knowledge of the movements.

To complete this program ideally you will have access to a Barbell, weights, Dumbbells and Kettlebells.  Cardio machines are optional.  You would be ok to complete the program with Dumbbells alone if you only have access to them.

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