High Intensity Functional Bodybuilding

If you’re looking for a workout program that is going to be dynamic, fun, and challenging, then this is the program for you. High-Intensity Functional Bodybuilding [HIFB] is a term created by Swolverine CEO Walter Hinchman. It’s a hybrid training protocol, that uses multiple workout modalities such as high intensity functional training methods, functional bodybuilding, accelerated cardio and interval training. By combining these training methodologies, you can build more muscle and strength, burn more body fat, and optimize your athletic performance. 

HIGH INTENSITY FUNCTIONAL TRAINING [HIFT]

High Intensity Functional Training

High-intensity functional training (HIFT) methods have exploded in popularity over the last ten years. A recent survey conducted by the American College Of Sports Medicine found that high-intensity training methods are in fact one of the leading trends in the fitness industry.[1]

High-intensity functional training programs are designed to incorporate multiple facets of training modalities, including principles of high-intensity interval training (HIIT) and functional training where relatively short bouts of high intensity exercise are used as an alternative to traditional aerobics training to promote metabolic conditioning. HIFT uses a training approach and principles from HIIT to structure intervals and use traditional HIIT workouts such as interval sprints, and rows as part of the programming. HIFT includes resistance training movements and Olympic movements, performed at a quick pace under varying loads. HIFT emphasizes multi-jointed compound and constantly varied movements that can be modified to any fitness level.

HIFT programs are designed to build more strength, improve mobility, and produce greater muscular endurance. There’s a reason why Navy SEALS incorporate the same type of training in their tactical workout programs. If you’re ready for an all-out assault on what your body is truly capable of this training program is definitely for you. 

FUNCTIONAL BODYBUILDING 

Functional bodybuilding is very similar to traditional bodybuilding. The only difference between the two is the training objective. Bodybuilding’ sole purpose is to create perfectly defined aesthetics. Functional bodybuilding focuses on building strength, and improving mobility to achieve better athleticism, workout performance, and to maximize your function based around human movement in a practical application. For example, bicep curls will help create a more aesthetically pleasing physique, yet they won’t necessarily help with the strength needed to perform common daily tasks. 

The Workout

This High-Intensity Functional Bodybuilding [HIFB] program follows a standard 3-day “split” with an added HIFT [High-Intensity Functional Training] workout added to help fire up your aerobic/anaerobic threshold and burn more calories. By splitting between two muscles groups, you’ll undoubtably build more muscle and strength. Added cardio acceleration movements, between each set, will keep your heart rate bpm at a higher rate to burn more body fat. 

Cardio Acceleration

High Intensity Functional Bodybuilding

Keeping your heart rate in a fat burning zone above 50% MHR, is critical to shredding body fat. Cardio Acceleration will help you continuously keep your heart rate in a fat burning zone, between your workouts. It combines cardio and resistance training into a faster paced intense workout. Between each set of lifts, you will perform one set of cardio acceleration at the prescribed interval (30 sec, 1 min). Choose any exercise from the table below. It can be as simple as running in place, or just doing a quick set of abs. The goal is to keep up the intensity.

 

Cardio Acceleration

Workouts (Pick Any Option Below)

Duration

Mountain Climbers

AMRAP

30 sec

Burpees

AMRAP

30 sec

Bicycles

AMRAP

30 sec

High Knees

AMRAP

30 sec

Toe Taps

AMRAP

30 sec

Crunches

AMRAP

30 sec

Medicine Ball Slam

AMRAP

30 sec

KB Swing

AMRAP

30 sec

Goblet Squat

AMRAP

30 sec

Side Box Shuffle

AMRAP

30 sec

Box Jump

AMRAP

30 sec

Jump Rope

AMRAP

30 sec

Squat Jump

AMRAP

30 sec

DB Lunge

AMRAP

30 sec

Step Up

AMRAP

30 sec

 

Equipment: What You Need

  • MINIMAL EQUIPMENT WORKOUT
  • Kettlebells (Moderate – Heavy)
  • Barbell
  • Plates (25-45lb, with maximum load exceeding 135lb)
  • Bench
  • Box (Something to jump on)
  • Resistance Band (moderate to intense)
  • Dumbbells (Moderate – Heavy) 

Main Goal

Increase Strength, Increase Muscle Mass, Burn Body Fat

Workout Type

Split

Training Level

Beginner – Advanced

Program Duration

6 Weeks

Days Per Week

5

Time Per Workout

30-45 Minutes

Equipment Required

Light-Moderate Dumbbells, Bench, Kettlebells, Bosu, Barbell, Plyo box, Resistance Bands

Target Gender

Male & Female

Recommended Supplements

BCAAWhey Protein IsolateClean CarbsCitrulline MalateKre-Alkalyn

Author

Walter Hinchman

High Intensity Functional Bodybuilding Workout 

Muscle Group

Workout/FBB

% Max Effort

SET/REP

Rest

Chest

Flat Dumbbell Bench

65-75

4 x 15

1 min

Chest

Incline Dumbbell Bench

65-75

4 x 12

1 min

Chest/Triceps

Narrow Grip Push Up

65-75

4 x 12

1 min

Triceps

Dumbbell Kick Backs

65-75

4 x 12

1 min

Chest

Dumbbell Pec Fly [bosu]

65-75

4 x 12

1 min

Triceps

Bench Dips

[bodyweight]

4 x 15

1 min

Chest

Glute Bridge Single-Arm Kettlebell Bench Press

65-75

4 x 12

1 min

 

HIFT

Workout

% Max Effort

SET/REP

Rest

5 Rounds [For Time]

Ball Shots

85

20

-

 

Kettlebell Swings

85

15

-

 

Sled Pull or 400 Meter Run

85

100 /400 Meters

-

 

 

Muscle Group

Workout

% Max Effort

SET/REP

Rest

Back

Single-Arm Kettlebell Row

65-75

4 x 12

1 min

Biceps

Bicep Hammer Curls

65-75

4 x 10

1 min

Back

Single-Arm Incline Row

65-75

4 x 12

1 min

Back

Bent Over Kettlebell Row

65-75

4 x 10

1 min

Back

Dumbbell Rear Delt Fly

65-75

4 x 12

1 min

Back

Pull Ups

65-75

5 Sets to Failure

3 min

Biceps

Resistance Band Bicep Curls

65-75

5 Sets to Failure

2 min

 

HIFT

Workout

% Max Effort

SET/REP

Rest

5 Rounds [For Time]

Power Snatch Or Single Arm Dumbbell/KB Snatch

65-75

10 x 10

-

 

Kettlebell Vertical/Upright Row

85

10 x 10 [30 seconds]

-

 

Double/Single Unders

-

10 x 10 [30 seconds]

-

  

Muscle Group

Workout

% Max Effort

SET/REP

Rest

Legs

Front Rack Kettlebell Reverse Lunge

65-75

4 x 12

2 min

Legs

Front Rack Kettlebell Squats

65-75

4 x 10

2 min

Legs

Kettlebell Suitcase Deadlift

65-75

4 x 10

2 min

Shoulders

Single-Arm Kettlebell Strict Press

65-75

4 x 12

1 min

Shoulders

Barbell Shoulder Press

65-75

4 x 10

2 min

Shoulders

Resistance Band Front Raise

65-75

3 sets to failure

1 min

Shoulders

Resistance Band Lateral Raise

65-75

3 sets to failure

1 min

 

HIFT

Workout

% Max Effort

SET/REP

Rest

AMRAP 20 Minutes

Kettlebell Push Press

65-75

10

-

 

Box Step Ups

65-75

10

-

 

Deadlifts

80

6

-

 

Strength Ladder [Every Two Weeks]

Workout

% Max Effort

SET/REP

Rest

 

Deadlifts

65-95

8 x 12,10,8,5,5,4,8,10

-

 

Squats

65-95

8 x 12,10,8,5,5,4,8,10

-

 

Strength Ladder [Every Two Weeks]

Workout

% Max Effort

SET/REP

Rest

 

Barbell Shoulder Press

75-95

8 x 12,10,8,5,5,4,8,10

-

 

Bench

75-95

8 x 12,10,8,5,5,4,8,10

-

 


Need Help With Optimizing Your Diet And Nutrition Plan To Finally Get The Results You've Been Waiting For?

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