fd athlete
fd BUILD sample
program
fd BUILD is our high intensity functional bodybuilding program. it is designed in a way that you can do everything at the gym or at the station. As you will see, it’s more than a workout. It is a complete program to help you stay consistent.
app
this sample is copied from our training app. that being said, below you will not see our video tutorials, community feed and leaderboard. for limited time we are offering a $1 trial with complete access to the app and community for a whole week.
MOnday
¨Look in the mirror. That’s your competition.¨ – John Assaraf
WARM-UP
2:00 Light Cardio
Into…
2 SETS
10 Dowel Pass Throughs
10 Jumping Lunges
10 Inchworms
STRENGTH
BENCH PRESS
6×2
*Perform 10 Renegade Rows after each set
Higher sets, less reps, more weight. Take your time and get 6 really good heavy and satisfying sets. If you do not have a spotter, use DB’s or some sort of machine if in a big gym. Remember the focus… strength.
(Score is Bench Press Weight)
BODYBUILDING PART 1
3 SETS
10 Alt. Back Rack Reverse Lunges
Right into…
20 Fast Air Squats
Work up to a heavy 10 rep reverse lunge but complete 20 fast air squats for a little extra lower body endurance.
(Score is Weight)
BODYBUILDING PART 2
4 SETS
Max Seesaw DB Bench Press (50/35)
Right into
Max Inverted Rows
The main focus here is the seesaw bench press. L+R=2 reps. After each set knock out a max set of inverted rows. 50’s for men and 35;s for women.
(Score is Seesaw Bench Press Reps)
BODYBUILDING PART 3
FOR TIME
50 Hollow Body Rocks
Accumulate 50 hollow body rocks for time. One rep is rocking down and back. Keep the core tight and be prepared to feel a good burn in the core.
(Score is Time)
(OVERTIME) LEGS AND LUNGS #3
EMOM X 10:00
MIN 1 – 12/10 Cal Row or 10/8 Cal Bike
MIN 2 – Box Jump/Step Downs :30
Do the stanky leg. The row or bike should take about :30 so think of this as :30 on/:30 off. Alternate between movements each minute or 5 sets of each. If you do not have a box, use a bench or back of the engine.
(Score is Box Jump Reps)
RECOVERY
Couch Stretch – 2:00/Side
Downward Dog 1:00
Frog Stretch – 2:00
TUESDAY
¨Exercise is king. Nutrition is queen. Put them together and you’ve got a kingdom.¨ – Jack LaLanne
WARM-UP
2:00 Light Cardio
Into…
2 ROUNDS
20 Leg Swings/Side
20 Walking Lunges
BODYBUILDING PART 1
3 SETS
8 Barbell Curls
8 Barbell Skull Crushers
Classic arm superset. Make it challenging and work those guns. Use the same weight for both and rest as needed between sets.
(Score is Weight)
BODYBUILDING PART 2
2 SETS
10 DB Hammer Curls
10 DB Tricep Kickbacks
TWIST at the top of each rep for both movements. Think quality here. Rest as needed and get in a good pump.
(Score is Hammer Curl Weight)
BODYBUILDING PART 3
1 SET
50 Wide Grip Barbell Curls
50 Tricep Dips
50 Hanging Knee Raises
Go in order and knock this out for time. Empty barbell only.
(Score is Time)
FD CONDITIONING 10.1
10 ROUNDS
300M Moderate
100M Fast
-no rest between sets-
Think about pushing at the end of a 400m – finishing power! We have 4000m today so get those meters in!
(Score is Time)
Cardio Adjustments
300M Run = 350M Row or 900M Bike
100M Run = 150M Row or 300M Bike
RECOVERY
Walk 5:00 w/ nasal breathing only to recovery
Spend 10-15:00 working on our own personal tight/weak areas. This is your time to work on you. Don’t waste it.
WEDNESDAY
¨A year from now you may wish you had started today.¨ – Karen Lamb
WARM-UP
2:00 Light Cardio
Into…
2 ROUNDS
20 Alt Prone Scorpions
20 Alt Supine Scorpions
20 Beat Swings
20 Arm Circles
STRENGTH
DEADLIFT
6×2
Take your time here and work up to a heavy 2 rep in 6 sets. Perfect form only here. If you get to a point where you feel your form will break, drop the bar. That rep isn’t worth it. Remember long term results!
(Score is Weight)
BODYBUILDING PART 1
3 SETS FOR QUALITY
10/Side Standing Single Arm Arnold Press
10/Side Single Leg RDL
Do 10 presses right into 10 RDL’s on one side then switch sides for one set. Build up to a moderate weight but focus on quality here.
(Score is Weight)
BODYBUILDING PART 2
3 SETS FOR QUALITY
Max Barbell Sumo Deadlift High Pull (95/65)
Right into…
Max Strict Pull-Ups
Remember 95/65 is weight for men/women. Do a max set of sumo high pulls then go right into the pull-ups for a max set. The goal is to work with an elevated heart rate. Rest 2:00 between sets
(Score is Reps)
BODYBUILDING PART 3
2 SETS FOR QUALITY
10 Reverse Fly’s
Right into…
10 Front Raises
Right into…
10 Lateral Raises
Do each set without dropping the DB’s. Light weight and focus on that burn.
(Score is Weight)
(OVERTIME) ODD OBJECT CONDITIONING #3
3 SETS FOR QUALITY
:30 Single Arm Overhead DB Hold (L)
:30 Single Arm Overhead DB Hold (R)
:30 Double Arm Overhead DB Hold
Place that shoulder in the socket and work that core and shoulder stability. Perfect posture is more important than weight here. You’ll have opportunities to re-do this so focus on quality and save your score. Each set is to be done in a 1:30 window. No dropping the DB in the middle of a set.
(Score is Weight)
RECOVERY
Single Leg Seated Fold – 2:00/Side
Dead Hang – Accumulate 2:00
THURSDAY
HIP MOBILITY
2 min squat hold (hold on to post)
Sampson stretch – 2 min each side
Pigeon stretch – 2 min each side
Groiner stretch – 2 min each side
Ankle mobility – 2 min of work
Frog stretch – 2 min
2 min squat hold (no post)
No skipping this week. You can do this while catching up on your shows.
FRIDAY
¨The human body is the best picture of the human soul.¨ – Ludwig Wittgenstein
WARM-UP
2:00 Light Cardio
Into…
2 ROUNDS
10 Up-Downs
10 Dowel Good Mornings
10 Jumping Lunges
Front Rack Mobility – 2:00
Wrist Stretch – 2:00
STRENGTH
BARBELL COMPLEX
1 Power Clean
+
2 Hang Power Cleans
+
3 Front Squats
Do the three movements (6 reps) without dropping the bar. Work up to a heavy complex but keep explosiveness in mind.
(Score is Weight)
BODYWEIGHT
25-20-15-10-5 FOR TIME
Push-Ups
Butterfly Sit-Ups
Up-Downs
Glute Bridge-Ups
Do 25 of each, 20,15,10,5 for time. Smooth is fast on this one. Focus on big sets, smooth transitions and give it hell.
(Score is Time)
(OVERTIME) ROW OR BIKE #3
10 SETS
20/15 Cal Row
Or
15/12 Cal Bike
-rest 1:00 b/t sets-
Sprint work today. First few sets will tell you how hard to go to make it 10 rounds.
(Score is Slowest Round)
RECOVERY
Sampson Stretch – 2:00/Side
Upward Dog – 1:00
Puppy Pose – 2:00
SATURDAY
¨You must do the thing you think you cannot do.¨ – Eleanor Roosevelt
WARM-UP
2:00 Light Cardio
Into…
2 ROUNDS
20 Leg Swings/Side
15 Up-Downs
10 Jumping Lunges
5 Downward Dog to Pigeon/Side
STAMINA CHECK #3
FOR TIME
50 Alt. Single Arm Devils Press (50/35)
This is all about finding your rhythm but try your best to keep it when it gets tough. Warm Up well, start that clock and knock them out.
FD CONDITIONING 10.2 A
30:00 Light/Moderate
The goal here is consistent running endurance for 30 minutes. Go as slow as you need to keep going the whole time without stopping. Find a good playlist/podcast and let your mind go.
(Score is Distance Covered in Meters)
*5:00 Rest Before Part B
FD CONDITIONING 10.2 B
5 ROUNDS:
100M Fast
-1:30 rest b/t rounds-
Work those fast twitch muscles and give me 5 solid rounds. NASAL breathing only between rounds for added recovery training.
(Score is Slowest Round in Seconds)
RECOVERY
Pigeon Stretch – 2:00/Side
Squat Hold – 3:00
GREAT JOB THIS WEEK TEAM. I HAVE SEEN LOTS OF IMPROVEMENT. KEEP UP THE GREAT WORK AND REMEMBER WHY YOU STARTED.
join the fd build team
For a limited time you can join the fd athlete community for only $1 for 7-days. This gives you access to all programs, the app, leaderboard and community feed. There is no contract and you can cancel at any time.
