High Intensity Functional Bodybuilding Workout Program Volume 2

High-Intensity Functional Bodybuilding [HIFB] is a Hybrid Training Protocol, which combines traditional bodybuilding, high intensity functional movements, and interval training to optimize body composition and maximize performance. Personally, conventional bodybuilding splits and steady state cardio can become monotonous and boring. Although splits are extremely effective in building more muscle and strength, they’re not always the most sustainable and challenging training protocols. Training with intent is crucial if you want to maximize your athleticism, body composition, and training performance. Burning body fat while building more muscle mass aka “clean bulking” is one the most sought after, yet difficult body aesthetics to achieve. If total body recomp is your goal, HIFB will turn up the intensity and increase the workout volume to get you shredded in no time. 

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.

HIGH INTENSITY FUNCTIONAL BODYBUILDING

The main word in functional training, is function. Function, means purpose, therefore, functional training is training for a specific purpose. That purpose being to build more strength, balance, and stability recruited to perform common movement patterns while performing everyday activities. Now, combine function with bodybuilding. Bodybuilding is linear and primarily focused on body aesthetic by maximizing hypertrophy. The purpose is focused on strength and definition, by optimizing body composition. In other words, your intent is to look good.

High Intensity Functional Bodybuilding combines three different training modalities: traditional bodybuilding, interval training, and functional fitness into one hybrid training protocol, created to maximize performance, functional movement, mobility, strength, and optimize composition.

HIFB is programmed to enhance all aspects of human performance, focused on strength, mobility, and aesthetics, through higher volume isolated, compound, and constantly varied movements, without the traditional Olympic lifts, found in similar training modalities such as High-Intensity Functional Training, aka CrossFit.

HIFB training incorporates compound movements; multi-jointed movements, which require more than one muscle group to be used throughout an exercise. Compound movements such as squatsdeadlifts, and push press can improve mobility, strength, and functionality. These types of exercises, mimic specific movement patterns used for everyday activities such as hip rotation, muscle stabilizers, flexor muscles, and ensure your joints are moving through a full range of motion. How often do you pull down weight from above your head, behind your neck, similar to a military press? Probably never. How often do you lift something heavy off the floor? Most likely every day.

With High-Intensity Functional Bodybuilding, you get the best of everything, and more bang for your buck, in one training protocol.

The Workout 

Bodybuilding is conventionally performed utilizing an intensity between 50-70%, with 3-5 sets, of 6-12 reps, with 1–3-minute rest intervals. Bodybuilding is systematically designed to increase gains through periodization, ensuring progressive overload, performed with traditional split training isolating specific muscle groups, designated to certain days (i.e. back and biceps, chest and triceps, legs and shoulders). HIFB incorporates this same type of training split, but with higher volume, increased intensity, shorter rest intervals, and added supersets with accelerated functional movements. 

HIFB is performed at 80-90% intensity, 3-5 sets, 10-16 reps with .30-1-minute rest intervals. Fundamentally bodybuilding and HIFB are very similar, the only difference, is the training objective. Instead of just aesthetics, we’re adding an aspect of athleticism and performance.

This High-Intensity Functional Bodybuilding Program follows a standard split, 5 days per week, with one rest day, and is to be followed for 6 weeks. This program follows a linear progression, meaning as time goes on, you will need to increase the load, in order to build more muscle and stack on gains. The load is not as important as hitting the prescribed rep volume – every rep counts. Despite the weight you choose, make sure you’re hitting the volume.  

Cardio Acceleration

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 up your maximal heart rate between your workouts. It combines cardio and resistance training into a faster paced intense workout. Between each set of lifts, you can perform one set of cardio acceleration at the prescribed interval (30 sec, 1 min) to keep up the intensity. Choose any exercise from the table below. It can be as simple as running in place, or just doing a quick set of abs.

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

  

Bodybuilding Supplement Plan 

Diet and exercise are unquestionably the foundation for building muscle mass, strength and body optimization. But, to truly maximize your athletic performance and potential optimizing your nutrient intake is essential. Supplements are meant to be supplemental after all, and with the right ones you can optimize your results.

WHEY PROTEIN ISOLATE

Whey protein isolate is a quick digesting milk protein that will help replenish your body to make bigger gains and lean out. Unlike traditional whey protein, whey isolate is filtered and removes excess lactose, fat, and carbohydrates leaving you with a purified and more concentrated form of protein. Whey protein isolate will help enhance your performance, optimize body composition as well as provide the essential amino acids to enhance exercise recovery.

CLEAN CARBS

One of the biggest challenges to building more muscle is eating and ingesting enough of the right food and calories throughout the day. Complex carbohydrates are critical in providing the muscle fuel you need to build and rebuild muscle mass. Swolverine’s Clean Carbs are made with sweet potatoes, yams, oats, and blueberries all of which will help you build more mass and burn body fat.

Complex carbohydrates are made of insoluble and soluble fiber, some of which pass through the gastrointestinal tract without raising blood sugar at all. It’s important to distinguish between carbohydrate supplements that are made from real whole foods such as Swolverine’s Clean Carbs and other carbohydrate supplements which are made from modified corn and simple sugars such as dextrose, maltodextrin, and highly branched cyclic dextrin.Carb supplements that use these types of sugars will spike your insulin levels, leaving you depleted and lethargic after a quick burst of energy and inevitably creating more body fat.

Studies show that there is no additional benefit between fast-acting carb supplements and complex carbohydrates that come from real food sources on workout performance. If you want to build more muscle mass, you need complex carbohydrates, not simple sugars. It’s as simple as that.

BCAA

Branched chain amino acids help you rebuild muscle mass and enhance the recovery process. Supplementing with BCAAs throughout your workout will provide you with more energy, hydration and the fuel you need to improve workout performance.

BETA-ALANINE

Beta-alanine is one of the most researched sports performance products in the world. Studies show that 3.2-6.4g per day of Carnosyn Beta-Alanine supports increased time to failure, delayed muscle fatigue, and improved muscular endurance. Increased rep volume due to increased time to exhaustion will improve performance and gains.

CITRULLINE MALATE

Citrulline Malate is one of the best supplements to help all aspects of your training, such as strength, endurance, and recovery. Citrulline Malate promotes the natural release of nitric oxide (NO). NO widens and dilates your blood vessels, pushing more oxygen and blood flow to the muscle tissue, resulting in better performance, muscle gain, and recovery. Additionally, Citrulline Malate stimulates the muscle building process, and increases ATP the body’s natural energy source.

KRE-ALKALYN

Kre-Alkalyn is a pH correct form of creatine monohydrate. Numerous studies have shown that creatine can enhance peak performance, strength and power output. However, traditional creatine monohydrate does have some negative side effects such as such as bloating, cramping, and water retention. Additionally, creatine monohydrate has incredibly poor absorption, which results in wasted product and sub-par performance results.

Kre-alkalyn was created to address these negative side effects and to provide better absorption. Head-to-head studies suggest that Kre-Alkalyn can improve strength, power output, and even endurance more than traditional creatine monohydrate. High-intensity training programs require the body to go under strenuous aerobic and anaerobic conditions. By supplementing the body with kre-alkalyn, you will induce a greater improvement in exercise endurance and athletic performance, resulting in stronger lifts and bigger gains.

L GLUTAMINE

Glutamine is a conditionally essential amino acid and the best sports supplement to help reduce muscle soreness. During intense training periods, your body will actually use and deplete all of its glutamine stores, which inhibits its function and decreases strength, stamina, and lengthens the recovery period. By supplementing L-Glutamine, you’re ensuring your body has an adequate supply of to reduce exercise induced muscle soreness and protect yourself from muscle mass breakdown.

KRILL OIL

98% of all Americans are not getting enough of healthy omega-3 fats in their diet. Krill oil is an amazing source of Omega-3 and essential fatty acids EPA and DHA. Studies have shown that omega-3 supplementation supports fat loss, better muscle development, promotes immune health, reduces inflammation, improves joint health, and supports heart health. Adding 500mg of krill oil to your supplement regimen is one of the best preventative measures you can take to improve your overall health and wellness

Supplement Timing and Dosage

Morning

  • Clean Carbs: 1 Scoop
  • Whey Protein Isolate: 1 Scoop
  • Krill Oil: 500mg

30 Minutes PreWorkout

  • BCAA: 6.5g
  • Beta-alanine: 5g
  • Citrulline Malate: 5g
  • Kre-Alkalyn: 3g 

Immediately Post Workout

  • Whey Protein Isolate: 1 Scoop
  • Clean Carbs: 1 Scoop

Before Bed

  • Whey Protein Isolate mixed with Chocolate Milk/Milk Alternative (Oat, Almond, Cashew, Macadamia): 1 Scoop

SUPPLEMENTS

PRODUCT

STRENGTH

ENDURANCE

RECOVERY

KRE ALKALYN

CITRULLINE MALATE

BETA ALANINE

CLEAN CARBS

WHEY PROTEIN ISOLATE/PLANT PROTEIN

L-GLUTAMINE

BCAA

 

Equipment: What You Need 

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

6 Week High Intensity Functional Bodybuilding Workout

DAY 1 Legs And Shoulders Split

Workout/FBB

SET/REP

Rest

Kettlebell Z Press

4 x 10

Superset

Burpee To Pull Up

4 x 8

Superset

 

 

 

Barbell Deadlifts

4 x 10

Superset

Alternating Kettlebell Box Step Ups

4 x 30 (Max 1 Min)

Superset

Kettlebell Swings

4 x 10

Superset

 

 

 

Single Arm Kettlebell Overhead Walking Lunge

4 x 12 Each Arm

Superset

Toe To Bar

4 x 10

Superset

 

 

 

Overhead Plate Raise

4 x 12

Superset

Barbell Back Squats

4 x 10

Superset

Barbell Shoulder Press

4 x 10

Superset

 

 

 

Dumbbell Lateral Raise

4 x 12 Each Arm

Superset

Pull Apart (Resistance Band)

4 x 10

Superset

Single Leg Split Squat With Dumbbells

4 x 10 Each Leg

Superset

 

DAY 2 Chest And Triceps Split 

Workout/FBB

SET/REP

Rest

Tricep Rope Pull Down

4 x 16

Superset

Burpee To Overhead Plate Raise

4 x 10

Superset

 

 

 

Tricep Bar Pushdown

4 x 14

Superset

Narrow Push up

4 x 15

Superset

Air Squats

4 x 20

Superset

 

 

 

Cable Flys

4 x 12

Superset

Bench Step Ups

4 x 20

Superset

Single Arm Pull Down

4 x 20 Each Arm

Superset

 

 

 

Incline Dumbbell Press

4 x 10

Superset

Bench V-Ups

4 x 20

Superset

 

 

 

Dumbbell Bench Press

4 x 10

Superset

Burpees

4 x 10

Superset

Bench Dips

4 x 12

 Superset


DAY 3 Back And Biceps Split

Workout/FBB

SET/REP

Rest

Lat Pull Down

4 x 14

Superset

Dumbbell Curls

4 x 10 Each Arm

Superset

 

 

 

Seated Row

4 x 14

Superset

Rope Curls

4 x 14

Superset

 

 

 

Rope Face Pulls

4 x 12

Superset

Narrow Pushups

4 x 15

Superset

Bent Over Dumbbell Curls

10 Each Side

Superset

 

 

 

Strict Pull Ups

4 x 10

Superset

Toe To Bar

4 x 10

Superset

 

 

 

Bent over Single-Arm Kettlebell Row

4 x 10 Each Side

Superset

EZ Bar Curls

4 x 21s (High, Low, Full ROM)

Superset

V-Ups

4 x 14

Superset

  

DAY 4 Legs And Shoulders Split 

Workout/FBB

SET/REP

Rest

Standing Kettlebell Press

3 x 12

Superset

Barbell Front Squat

3 x 6 (HEAVY)

Superset

 

 

 

Barbell Deadlifts

3 x 6 (HEAVY)

Superset

Burpees

3 (1-Minute AMRAP)

Superset

 

 

 

Ball Slams

100

FOR TIME

 

 

 

Front Rack Kettlebell Walking Lunge

3 x 20

Superset

Toe to Bar

3 x 8

Superset

Dumbbell Lateral to Front Raise

3 x 12 Each Arm

Superset

 

 

 

Wall Balls

4  x 25

2 MIN

HSPU

4 x 10

2 MIN

 

DAY 5 Back And Chest Split

Workout/FBB

SET/REP

Rest

Lat Pull Down

4 x 12

Superset

Push Ups

4 x 20

Superset

 

 

 

Dumbbell Single Arm Row

4 x 10 Each Side

Superset

Dumbbell Bench Press

3 x 8 (HEAVY)

Superset

 

 

 

Close Grip Pull Down

4 x 12

Superset

Dumbbell Incline Press

3 x 8 (HEAVY)

Superset

 

 

 

Rear Delt Cable Crossover

4 x 10

Superset

Dumbbell Flys w Bosu Ball

4 x 10

Superset

 

 

 

Bent Over Barbell Row

3 x 12

Superset

Bench Press

3 x 12

Superset

Box Jumps

3 x 10

Superset 

TrainingWorkouts

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