4-Week Functional Body Building Cycle - Week 1

Intent: Week 1 will set the foundation for building functional strength, muscular endurance, and control. The focus is on using varied movement patterns, controlled tempos, and high-quality execution to enhance stability, coordination, and aesthetics.

Focus:

• Strength & Hypertrophy: Develop strength in foundational lifts while building muscle with moderate to high reps and controlled tempo.

• Functional Movements: Include unilateral work, rotational exercises, and loaded carries to promote balance and functionality.

• Variety & Freshness: Introduce diverse movement patterns and equipment to keep workouts engaging.

• Mobility & Recovery: Emphasize mobility drills and active recovery to maintain joint health.

Goals:

1. Increase Muscle Endurance and Control: Use tempo-based lifting to maximize time under tension.

2. Improve Balance and Stability: Incorporate unilateral and core-focused movements.

3. Enhance Mobility and Recovery: Dedicate time to dynamic stretches and cooldowns.

   Weekly Breakdown

   • Day 1 (Monday): Push Day (Chest, Shoulders, Triceps)

   • Day 2 (Tuesday): Pull Day (Back, Biceps)

   • Day 3 (Wednesday): Lower Body Strength & Stability

   • Day 4 (Thursday): Rest or Active Recovery

   • Day 5 (Friday): Functional Full-Body Day

   • Day 6 (Saturday): Optional Conditioning or Cardio

   • Day 7 (Sunday): Rest