Functional Muscle

MT Build is a functional bodybuilding training programme that blends modern functional fitness techniques and old school bodybuilding and Powerlifting.

Day 1

Ev 30 sec for 3 min
Medicine chest pass to wall x 2

1A Bench Press 4 x 6

4 Sets
1A- 8 x Alternating Swiss Ball DB Bench
1B-10 x Incline DB Alternating bench row

For Time 10-9-8-6-5-4-3-2-1
2A- Banded Press ups
2B- Strict Pull Ups (Use a band if needed)

3A Row 2k or Ski Erg Moderate Pace
Every 500m Perform 10 Double Kb Hang cleans

3 Sets (use a Light DB)
3A- 15 x DB Lateral Raise
3B- 15 x DB Upright Row
3C- 15- DB reverse Flys

Day 2

2 Rounds
3 sets
Bike- 30 on 30 off
Row- 30 on 30 off
Ski- 30 on 30 Off
Run 30 on 30 off
Rest 2min between rounds

Core
10 x S/L Hip Ext
10 x SuperMan Hold
20 x Banded Face Pulls

Day 3

EMOM x 8
Hang Snatch High PullĀ  x 3 reps @70%

4 Sets
1A- 6 x BB Box Squat (T32X1)

Rest 2min

4 Sets
2A- 8 x Bulgarian Split Squat
2B- 20 x Heel elevated Skier Squats- with DB

Rest 90 sec

4 Sets
AB 15 Cals or stationary Bike 1min (heavy resistance)
10 x DB Box Step Up and overĀ  @22.5kg
Rest 90 sec

Day 4

3 rds
Run 4 min
10 x V ups
Bike 3min
10 x Side Russian Twist
Row 2min
40m x DB Farmers carry

Day 5

Ev 90 sec x5
3 x Hang Power clean

5 Sets
1A- 3 x Deadlift @80%

4 Sets
2A- 8 x KB Single Arm Romanian Deadlift
2B- 10 x DB Chinese Row

ARAMP 10
12 x Ring Row
30m x Overhead DB/KB Carry
15 cal Row
Rest 90 sec

3 sets
3A- BB 21 s - 7 bottom quarter, 7 to half way, 7 full reps
3B- DB Skull crushers