I N T R O D U C T I O N
Resistance training and aerobic work are the pillars of any complete fitness program – but
realistically, we don’t always have time to do it all in one session. I’ve experienced more of a
need at times to come into the gym and SIMPLY lift weights – and I’ve heard the same from
many others.
Splitting out the strength training allows you to save your conditioning for other times of
the day or separate days altogether. If I do aerobic work in the morning such as walking or
an Aerobic Power Session, then when I lift later in the day I often just want to get a PUMP
and don't feel up for a hard conditioning workout.
PUMP 40 provides a Functional Bodybuilding perspective on a SHORT SESSION that creates
a meaningful amount of training stress. Following these workouts in earnest for all 4 sessions
a week with great effort is sufficient to create change in almost every one of our clients.
More responsibility will fall on your shoulders to take care of your mobility and aerobic work.
We have resources for that within the Persist program or with our other Ebooks, but if you
prefer to navigate that on your own and simply want to LIFT then this is your place.
P R O G R A M
S T R U C T U R E
PUMP 40 is an 8-week progression containing 4 sessions per week – two upper body days,
and two lower body days. Each session takes roughly 40 minutes to complete.
Workout Format:
•
•
•
5–10mins – 2 Sets of PreFatigue – 2 exercises for blood flow, pump, and range of
motion
12–20mins – Intensity SuperSet – 2 exercises in a SuperSet format
9–12mins – Strength Balance Giant Set – 3 exercises for isolation and accessory work
There are NO warm-ups, conditioning pieces, or cool-downs. If you desire those elements of
our training then refer to the Persist full program, specifically the PUMP track to follow a
hypertrophy-focused style of training.
If you remain focused you will absolutely be able to complete the work in 40mins. If you like
to take your time transitioning between the different parts of training, or you want to do
some more warm-up and cool-down work for yourself, then anticipate this taking a bit
longer. Athletes who need to work up to heavier sets to push intensity may need a few extra
minutes as well to recover before the finishers (45–50 for the total session).
H O W
T O
U S E
I N
A
R O U T I N E
Combine with Persist:
Persist is a complete training program with 4 tracks, each with a different focus. PUMP 40 is
most similar to the Persist PUMP track. Keep in mind that both this program as well as the
tracks in Persist are progressive, and build from week to week. So for more consistent
results, it’s best to stick with one track for a training cycle or more – you can always use the
Short On Time notes within Persist, or eliminate the Functional Pump Conditioning piece.
However, if you love to mix and match, you can swap in workouts from PUMP 40 any time
you’d like a shorter session. Just aim for a balance of movement patterns so you don’t hit too
many similar upper body or lower body movements in a row.
If you are a Persist member and would like to switch to the PUMP 40 progression for an 8
week period of time, you can supplement these workouts with any additional warmups,
cool-downs, conditioning, or mobility work from the Persist program that complements the
movement patterns of the day.
How to Pair These Sessions With Conditioning
You can follow this program on its own, or add your own conditioning work separately.
PUMP 40 is a great way to add resistance training to your routine when you already walk,
run, bike, or play another sport.
You can also pair this program with the Cardio 30/30 workouts included with Persist, or with
the AEROBIC 40 Ebook, which was designed to complement this program.
The programs are flexible so you can experiment and find what feels best for your body and
routine.
A Few Sample Routines:
• AEROBIC 40 + PUMP 40 in the same session, in either order (will take around 80–90
minutes)
• AEROBIC 40 in the morning, PUMP 40 in the afternoon or evening
• 2 days PUMP 40, 1 day AEROBIC 40
How to Pair These Sessions With CrossFit
Fancy a pump after class? You can jump right into a PUMP 40 session and skip the pre-fatigue
sine you are already warmed up.
You can also use these sessions to supplement your CrossFit routine with muscle-building
hypertrophy work that won’t beat you up. A PUMP 40 session can also work before class or
on an off day during open gym. Just mind your overall volume and balance movement
patterns to avoid overuse.
N E W
T O
F B B ?
S T A R T
H E R E
If this is your first Functional Bodybuilding training program, welcome! You may be unfamiliar
with some of the workout notations or have questions, so here are a few tips:
• Reading Tempo – the Tempo notations such as 20X1 indicate the speed at which each
part of the lift is performed. This is important for building motor control and maintaining
high quality movement. Complete breakdown on how to read and use Tempo
• How to Load – tempo, rep ranges, and rest all impact the amount of weight you can use
while maintaining high quality reps. More on how to load
• Demo Videos – each movement is linked to a video demonstration on in standard pdf
viewers that will open to our YouTube channel.
• More questions? You can find assistance by using the chat bubble on our website at
functional-bodybuilding.com.
W E E K
O N E
D A Y
O N E
A) Pre-Fatigue
2 sets of Blood Flow and High Reps:
1. Standing Landmine Press; 20X0 Tempo x 12/arm
short rest and move to 2
2. Tall Kneeling DB Tricep Extension x 20reps
short rest and move back to 1
The intention with your Pre-Fatigue Pump is to use lower weight and higher reps to push
blood to the muscle tissue. In PUMP 40 this serves as your only prescribed warm-up. If you
require additional prep consider doing some easy cardio and range of motion work to get
started.
B) Intensity SuperSet – Horizontal Push and Pull
Every 90sec x 8 Sets (12mins):
1st – Close Grip Bench Press; 20X0; 6–8reps
2nd – Body Row; 2020 Tempo x 10–12reps
C) Strength Balance SuperSet – Push Carry Curl
Video Demonstrations
Click on the link of any
movement name to watch a
demo video on YouTube.
Every 75sec x 9 Sets (12mins):
1st – Ring Push Ups; 20X0 × 10–12reps
2nd – 20m Single Arm Farmers Walk/arm
3rd – Incline Bench Bicep Curl; 30X0 × 8–10reps
Reading Tempo
Note Weight for Progression
In Week 3 we’ll return to the Close Grip Bench Press,
building on weight from this week – note your weight(s)
here. When you save your pdf they will automatically
show up for reference in the next workout when you’ll
need them.
If you are new to Tempo, get
a breakdown as well as
answers to other frequently
asked questions on our
website.
W E E K
O N E
D A Y
T W O
A) Pre-Fatigue
2 sets of Blood Flow and High Reps:
1. Hanging Knee Tucks or Wtd Hanging Knee Tucks x 20 reps
short rest and move to 2
2. Banded Hip Thrust; 10X0 × 20 Reps
short rest and move back to 1
B) Intensity SuperSet
Note Weight for Progression
In Week 5 we’ll return to the Back
Squat - note your weight(s) here:
EMOM x 16–20mins:
1st – Back Squat; 2020; 5 reps
2nd – Nordic Hamstring Curl Negatives; 40A0*; 5 reps
• First 4–5 Sets – Building – Increase load and challenge of
each set.
• Last 5–6 Sets – Intensity. Stick to your top weights. These
should be at 9/10 on the effort scale.
• Our goal is to hit approximately 6 sets of High Intensity on
each exercise. If you reach that by min 16 you can move on
to part C. Otherwise continue to min 18 or 20.
• 40A0 Tempo – 4 second negative, Assist to the top, no pauses
• Every Minute On the Minute – 1st minute Back Squat, 2nd minute Nordic, 8–10 sets of each
movement total
C) Strength Balance – Triplet
2–3 Sets for QUALITY:
Dumbbell Suitcase Reverse Lunge; 20X0 × 6–8/leg
Dumbbell Crush Grip Hollow Hold x 30sec
Double Leg Calf Raise; 12X1 × 10–12reps
rest 60sec and start the next set
• Your goal with these sets is to achieve a 6/7 out of 10 RPE (3–4 reps left in the tank on
each set).
W E E K
O N E
D A Y
T H R E E
A) Pre-Fatigue
2 sets of Blood Flow and High Reps:
1. Bradford Press x 15–20 reps
short rest and move to 2
2. Bulgarian Ring Row x 15–20 reps
short rest and move back to 1
• Empty barbell or very lightweight
B) Intensity SuperSet
EMOM x 16–20mins:
1st – Pronated Weighted Pull Up; 21X0 × 5 reps
2nd – Incline Dumbbell Bench Press; 31X0 × 5 reps
• First 4–5 Sets – Building – Increase load and
challenge of each set.
• Last 5–6 Sets – Intensity. Stick to your top weights.
These should be at 9/10 on the effort scale.
• Our goal is to hit approximately 6 sets of High
Intensity on each exercise. If you reach that by min 16
you can move on to part C. Otherwise continue to
min 18 or 20.
C) Isolation Finisher
2–3 Sets for QUALITY:
Dumbbell Elbowing Row x 8–10/arm
Seated Dumbbell Press x 10–15reps
Single Arm DB Turkish Sit Up x 8–10/arm
Row Points of Performance
Using too much bicep? Not sure how to get
the most of this movement? Check out our
full breakdown video as well as one
specific to the DB Elbowing Row
rest 60sec and start the next set
• Your goal with these sets is to achieve a 6/7 out of 10 RPE (3–4 reps left in the tank on
each set).
W E E K
O N E
D A Y
F O U R
A) Pre-Fatigue
Note Weight for Progression
2 sets of Blood Flow and High Reps:
1. Lateral Band Walk x 30reps/side
short rest and move to 2
2. Ring Assisted Cossack Squat x 15/side
In Week 3 we’ll return to the
Cyclist Front Squat – note your
weight(s) here:
short rest and move back to 1
B) Intensity SuperSet
Every 90sec x 8 Sets (12mins):
1st – Hand Supported Rear Foot Elevated Split Squat;
20X0 × 6–8/leg
2nd – Snatch Grip Romanian Deadlift; 20X0 × 6–8reps
C) Strength Balance – Squat Scaps & Core
Every 75sec x 9 Sets (12mins):
1st – Cyclist Front Squat; 20X0 × 10–12reps
2nd – Side Plank Rotations x 10–12/side
3rd – Ring Body Saw x 10–12reps
• Load your Cyclist Front Squat to achieve a 6/7 out of 10 RPE (3–4 reps left in the tank on
each set)
Cyclist Front Squat
This variation emphasizes the quads and
targets the VMO. See this Coach Breakdown
Video for a detailed explanation.
If you don’t have a Slant Board, elevate your
heels on a plate or platform edge.
W E E K
T W O
D A Y
O N E
A) Pre-Fatigue
2 sets of Blood Flow and High Reps:
1. Supinated Dumbbell Bench Press; 20X0 × 12–15reps
short rest and move to 2
2. Elbow on Knee Banded External Rotation x 15/arm
short rest and move back to 1
Note Weight for Progression
In Week 4 we’ll return to the Wide
Grip Bench Press and the
Dumbbell Pull-Over – note
weights for both here:
B) Intensity SuperSet – Horizontal Push and Pull
Every 90sec x 8 Sets (12mins):
1st – Pause Wide Grip Bench Press; 12X0; 6–8reps
2nd – Dumbbell Pull-Over; 2010 × 8–10reps
C) Strength Balance SuperSet – Push Carry Curl
Every 75sec x 9 Sets (12mins):
1st – Off Set KB Push Ups; 20X0 × 6/arm
2nd – 20m Single Arm KB Rack Carry/arm
3rd – Seated Hammer Curl; 30X0 × 8–10reps
Loading for Weight Training
You may be used to working off percentages of your 1 Rep Max, or
having weights prescribed for different workouts. But the truth is that
we’re not robots, and 85% on one day will feel like 110% on the next.
Because the goal of Functional Bodybuilding is to prioritize
movement quality rather than making specific weights for
competition, we encourage you to become a Thinking Athlete and
develop a feel for how to load based on your movement quality each
day.
For more, see my Loading for Weight Training Breakdown video.
W E E K
T W O
D A Y
T W O
A) Pre-Fatigue
2 sets of Blood Flow and High Reps:
1. Banded Reverse Crunch x 20 reps
short rest and move to 2
2. Banded Hamstring Curls; 10X0 × 20 Reps
short rest and move back to 1
Note Weight for Progression
In Week 6 we’ll return to the Box
Squat and Hip Thrust – note weights
here:
B) Intensity SuperSet
EMOM x 8–10mins:
Box Squat; 11X1 × 5 reps
rest 1–2mins then complete
EMOM x 8–10mins
Barbell Hip Thrust; 21X0 × 5 reps
• First 4–5 Sets – Building – Increase load and challenge of each set.
• Last 5–6 Sets – Intensity. Stick to your top weights. These should be at 9/10 on the effort
scale.
• Our goal is to hit approximately 6 sets of High Intensity on each exercise. If you reach that
by min 8 you can move on to part C. Otherwise continue to min 9 or 10.
C) Strength Balance – Triplet
2–3 Sets for QUALITY:
Hand Supported Front Foot Elevated Suitcase Knee Over Toe Split Squat;
20X0 × 6–8/leg
Plank x 30–40sec
Single Leg Standing Calf Raise; 11X2 × 6–8/leg
rest 60sec and start the next set
• Your goal with these sets is to achieve a 6/7 out of 10 RPE (3–4 reps left in the tank on
each set).
W E E K
T W O
D A Y
T H R E E
A) Pre-Fatigue
2 sets of Blood Flow and High Reps:
1. Scapular Push Ups x 15–20 reps
short rest and move to 2
2. Banded Face Pull; 10X1 × 15–20 reps
short rest and move back to 1
B) Intensity SuperSet
EMOM x 16–20mins:
1st – Barbell Strict Press; 21X1 × 5 reps
2nd – Single-Arm Dumbbell Row; 20X1 × 5/arm
• First 4–5 Sets – Building – Increase load and challenge of each set.
• Last 5–6 Sets – Intensity. Stick to your top weights. These should be at 9/10 on the effort
scale.
• Our goal is to hit approximately 6 sets of High Intensity on each exercise. If you reach that
by min 16 you can move on to part C. Otherwise continue to min 18 or 20.
C) Isolation Finisher
2–3 Sets for QUALITY:
Lean Away Pull Up; 30X0 × 6–8/reps
DB Floor Press x 10–15reps
Half Kneeling DB Chop and Lift x 8/side
rest 60sec and start the next set
• Your goal with these sets is to achieve a 6/7 out of 10 RPE (3–4 reps left in the tank on
each set).
W E E K
T W O
D A Y
F O U R
A) Pre-Fatigue
2 sets of Blood Flow and High Reps:
1. Single Leg Glute Bridge; 20X0 × 10/leg
short rest and move to 2
2. Kang Squat (light and slow) x 8–10reps
short rest and move back to 1
Note Weight for Progression
In Week 4 we’ll return to the Front
Squat – note weights here:
B) Intensity SuperSet
Every 90sec x 8 Sets (12mins):
1st – Hand Supported Rear Foot Elevated Split Squat;
20X0 × 8–10/leg
2nd – Snatch Grip Romanian Deadlift; 20X0 × 8–10reps
C) Strength Balance – Squat Scaps & Core
Every 75sec x 9 Sets (12mins):
1st – Front Squat; 20X0 × 10–12reps
2nd – Star Plank Rotations x 8–10/side
3rd – Windshield Wipers 10reps/side
• This week we are using a traditional Front Squat as opposed to a Cyclist Front Squat.
• Load your Front Squat to achieve a 6/7 out of 10 RPE (3–4 reps left in the tank on each set)
W E E K
T H R E E
D A Y
O N E
A) Pre-Fatigue
2 sets of Blood Flow and High Reps:
1. Half Kneeling Landmine Press; 20X0 × 12/arm
short rest and move to 2
2. Banded Tricep Push Downs x 20–25reps
short rest and move back to 1
B) Intensity SuperSet – Horizontal Push and Pull
Every 90sec x 8 Sets (12mins):
1st – Close Grip Bench Press; 20X0 × 6–8reps
2nd – Top-Down Dumbbell Gorilla Row x 5–6/arm
• Increase your weight from Week One Day One on the Close Grip
Bench Press
C) Strength Balance SuperSet – Push Carry Curl
Every 75sec x 9 Sets (12mins):
1st – Archer Push Ups; 20X0 × 6/arm
2nd – 20m Cross Body Carry/arm
3rd – Barbell Reverse Curl; 30X0 × 8–10reps
Landmine Pressing
The fixed end of a Landmine allows for more stability,
which makes it a go-to movement for warmups.
recovering from injury, or getting into end ranges of
motion safely. (If you don’t have an attachment, simply
wedge a barbell in a corner or between plates.)
Allow your shoulder to rotate up at the top of the press.
For more Landmine tips see the Landmine Pressing
Breakdown.
W1D1
W E E K
T H R E E
D A Y
T W O
A) Pre-Fatigue
Note Weight for Progression
2 sets of Blood Flow and High Reps:
1. BW Hanging Knee Tucks x 20–30 reps
short rest and move to 2
2. Banded Hamstring Curls x 20 reps
short rest and move back to 1
In Week 7 we’ll return to the Pause
Back Squat – note your weight(s)
here:
B) Intensity SuperSet
EMOM x 16–20mins:
1st – Pause Back Squat; 22X0 × 5 reps
2nd – Nordic Hamstring Curl Negatives; 40A0 × 5 reps
• First 4–5 Sets – Building – Increase load and challenge of
each set.
• Last 5–6 Sets – Intensity. Stick to your top weights. These
should be at 9/10 on the effort scale.
• Our goal is to hit approximately 6 sets of High Intensity on each exercise. If you reach that
by min 16 you can move on to part C. Otherwise continue to
min 18 or 20.
C) Strength Balance – Triplet
2–3 Sets for QUALITY:
Dumbbell Suitcase Forward Lunge; 20X0 × 6–8/leg
Dual Dumbbell Hollow Hold x 30sec
Double Leg Seated Calf Raise; 12X1 × 10–12reps
rest 60sec and start the next set
Banded Hamstring Curl
The setup for this one can be a
little tricky, so see this quick
tutorial video for how to set it
up smoothly every time.
• Your goal with these sets is to achieve a 6/7 out of 10 RPE (3–4 reps left in the tank on
each set).
W E E K
T H R E E
D A Y
T H R E E
A) Pre-Fatigue
2 sets of Blood Flow and High Reps:
1. Bradford Z Press x 15–20 reps
short rest and move to 2
2. Seated Dumbbell Rear Delt Fly x 15–20reps
short rest and move back to 1
• Empty barbell or very light weight
B) Intensity SuperSet
EMOM x 16–20mins:
1st – Supinated Weighted Pull Up; 21X0 × 5 reps
2nd – Pronated Incline Dumbbell Bench Press; 31X0 × 5 reps
• First 4–5 Sets – Building – Increase load and challenge of each set.
• Last 5–6 Sets – Intensity. Stick to your top weights. These should be at 9/10 on the effort
scale.
• Our goal is to hit approximately 6 sets of High Intensity on each exercise. If you reach that
by min 16 you can move on to part C. Otherwise continue to min 18 or 20.
C) Isolation Finisher
2–3 Sets for QUALITY:
Dumbbell Tripod Elbowing Row x 6–8/arm
Seated Arnold Press x 10–15reps
Weight Plate Turkish Sit Up x 10–15reps
rest 60sec and start the next set
• Your goal with these sets is to achieve a 6/7 out of 10 RPE (3–4 reps left in the tank on
each set).
W E E K
T H R E E
D A Y
F O U R
A) Pre-Fatigue
2 sets of Blood Flow and High Reps:
1. Skater Band Walk x 30 steps/forward and backward
short rest and move to 2
2. Hand Supported Foot Elevated Cossack Squat x 20/side
short rest and move back to 1
B) Intensity SuperSet
Every 90sec x 8 Sets (12mins):
1st – Suitcase Rear Foot Elevated Split Squat; 20X0 × 6–8/leg
2nd – Snatch Grip Deadlift; 21X0 × 6–8reps
C) Strength Balance – Squat Scaps & Core
Every 75sec x 9 Sets (12mins):
1st – Cyclist Front Squat; 20X0 × 8–10reps
2nd – Side Plank Powell Raise x 8–10/arm
3rd – Ring Mountain Climbers x 12/leg
• Increase load on Cyclist Front Squat by approx. 5% from Week
One Day Four
W1D4
W E E K
F O U R
D A Y
O N E
A) Pre-Fatigue
2 sets of Blood Flow and High Reps:
1. Single Arm Banded High to Low Chest Fly x 20reps/arm
short rest and move to 2
W2D1
2. Elbow on Knee Dumbbell External Rotation x 12–15/arm
short rest and move back to 1
B) Intensity SuperSet – Horizontal Push and Pull
Every 90sec x 8 Sets (12mins):
1st – Pause Wide Grip Bench Press; 12X0; 6–8reps
2nd – Dumbbell Pull-Over; 2010 × 10–12reps
• Increase your weight from 2 weeks ago on the Wide Grip
Bench Press
• Reps are increased from 2 weeks ago’s Dumbbell Pull Over. Hit the same weights for
more reps.
C) Strength Balance SuperSet – Push Carry Curl
Every 75sec x 9 Sets (12mins):
1st – Narrow Grip Tricep Push-Ups; 20X0 × 10–12reps
2nd – 40m KB Rack Carry
3rd – Incline Bench DB Preacher Bicep Curl x 6–8/arm
KB Rack Carry
Keep your scapulae engaged by packing the shoulders
down and using these points of performance for your KB
Front Rack position:
• Elbows point down
• Wrist flexed
• Thumbs to chest
W E E K
F O U R
D A Y
T W O
A) Pre-Fatigue
2 sets of Blood Flow and High Reps:
1. Banded Reverse Crunch x 20 reps
short rest and move to 2
Note Weight for Progression
In Week 8 we’ll return to the Front
Rack Box Squat and Sumo Deadlift –
note your weight(s) here:
2. Split Stance Dumbbell Romanian Deadlifts x 15/side
short rest and move back to 1
B) Intensity SuperSet
EMOM x 8–10mins:
Front Rack Box Squat; 11X1 × 5 reps
rest 1–2mins then complete:
EMOM x 8–10mins
Sumo Deadlift; 20X1 × 5 reps
• First 4–5 Sets – Building – Increase load and challenge of each set.
• Last 5–6 Sets – Intensity. Stick to your top weights. These should be at 9/10 on the effort
scale.
• Our goal is to hit approximately 6 sets of High Intensity on each exercise. If you reach that
by min 8 you can move on to part C. Otherwise continue to min 9 or 10.
C) Strength Balance – Triplet
2–3 Sets for QUALITY:
Hand Supported Front Foot Elevated Suitcase Knee Over
Toe Split Squat; 20X0 × 6–8/leg
Forearm Plank x 30–40sec
Single-Leg Seated Calf Raise; 11X2 × 6–8/leg
rest 60sec and start the next set
• Your goal with these sets is to achieve a 6/7 out of 10 RPE (3–4 reps left in the tank on
each set).
W E E K
F O U R
D A Y
T H R E E
A) Pre-Fatigue
2 sets of Blood Flow and High Reps:
1. Banded Scapular Push Ups x 10–15reps
short rest and move to 2
2. Straight Arm Banded Lat Pull Down; 10X1 × 15–20 reps
short rest and move back to 1
B) Intensity SuperSet
EMOM x 16–20mins:
1st – 1–1/4 Barbell Strict Press x 5 reps
2nd – RNT Single-Arm Dumbbell Row; 20X1 × 5/arm
• First 4–5 Sets – Building – Increase load and challenge of each set.
• Last 5–6 Sets – Intensity. Stick to your top weights. These should be at 9/10 on the effort
scale.
• Our goal is to hit approximately 6 sets of High Intensity on each exercise. If you reach that
by min 16 you can move on to part C. Otherwise continue to min 18 or 20.
C) Isolation Finisher
2–3 Sets for QUALITY:
Single Arm Bias Pull Up x 3–4/arm
Glute Bridge DB Floor Press x 10–15reps
Standing Pallof Press x 10/side
rest 60sec and start the next set
• Your goal with these sets is to achieve a 6/7 out of 10 RPE (3–4 reps left in the tank on
each set).
W E E K
F O U R
D A Y
F O U R
A) Pre-Fatigue
2 sets of Blood Flow and High Reps:
1. Bodyweight Front Foot Elevated Knee Over Toe Split Squat x 15/side
short rest and move to 2
2. Seated Barbell Good Morning x 20reps (light load)
short rest and move back to 1
B) Intensity SuperSet
W2D4
Every 90sec x 8 Sets (12mins):
1st – Suitcase Rear Foot Elevated Split Squat; 20X0 × 8–10/leg
2nd – Snatch Grip Deadlift; 20X0 × 8–10reps
C) Strength Balance – Squat Scaps & Core
Every 75sec x 9 Sets (12mins):
1st – Front Squat; 20X0 × 8–10reps
2nd – Star Plank Rotations x 8–10/side
3rd – Windshield Wipers 10reps/side
*increase load on Front Squat by approx. 5% from Week Two Day Four
Single Leg Squatting
Unilateral leg work such as the Knees Over Toes Split
Squat and the many variations of Split Squats and Lunges
is a staple in Functional Bodybuilding.
Catch my full breakdown video on Split Squat and
Lunge technique and usage, as well as a detailed
explanation of how to progress and regress the Knee
Over Toe Split Squat.
W E E K
F I V E
D A Y
O N E
A) Pre-Fatigue
2 sets of Blood Flow and High Reps:
1. Tall Kneeling Landmine Press; 20X0 × 12/arm
short rest and move to 2
2. Elbow Plank Press Up x 10–15reps
short rest and move back to 1
B) Intensity SuperSet – Horizontal Push and Pull
Every 3mins x 4 Sets:
1–1/4 Close Grip Bench Press x 6 reps
short transition
Max Reps Body Row in 30sec
C) Intensity SuperSet 2
Every 3mins x 4 Sets:
Supinated Bent Over Row; 21X0 × 6 reps
short transition
Max Reps Push-Ups in 30sec
Nutrition Tip
If you’re short on time to train, you’re likely short on time
to prep and plan meals too. Simplify your nutrition by
focusing on eating 1 gram of protein per pound of
bodyweight. You don’t even have to weight ingredients
when you use the hand portion method – one palm size
of protein is roughly 20–30 grams.
For more on nutrition, see the Practical Protein guide in
the Nutrition Library in Persist.
W E E K
F I V E
D A Y
T W O
A) Pre-Fatigue
2 sets of Blood Flow and High Reps:
W1D2
1. Tuck L Hang Flutter x 20–40sec
short rest and move to 2
2. Glute Bridge V Walkouts x 15reps
short rest and move back to 1
B) Intensity SuperSet
EMOM x 16–20mins:
1st – Back Squat; 2020; 5 reps
2nd – Assisted or Band Assisted Nordic Hamstring Curl; 30X1 × 5 reps
• Increase load from Week 1 by 5–10% for our High-Intensity Sets.
• Our goal is to hit approximately 6 sets of High Intensity on each exercise. If you reach that
by min 16 you can move on to part C. Otherwise continue to min 18 or 20.
C) Strength Balance – Triplet
2–3 Sets for QUALITY:
Dumbbell Suitcase Walking Lunge; 20X0 × 6–8/leg
Hollow Rock x 30sec
Double Leg Calf Raise; 12X1 × 10–12reps
rest 60sec and start the next set
• Your goal with these sets is to achieve a 6/7 out of 10 RPE (3–4 reps left in the tank on
each set).
W E E K
F I V E
D A Y
T H R E E
A) Pre-Fatigue
2 sets of Blood Flow and High Reps:
1. 1–1/4 Barbell Press x 15–20 reps
short rest and move to 2
2. Weight Plate Full Raise x 15–20reps
short rest and move back to 1
• Empty barbell or very lightweight
B) Intensity SuperSet
EMOM x 16–20mins:
1st – Mixed Grip Weighted Pull Up; 21X0 × 5 reps (switch grip each set)
2nd – Single Arm Incline Dumbbell Bench Press; 21X0 × 5 reps/arm
• First 4–5 Sets – Building – Increase load and challenge of each set.
• Last 5–6 Sets – Intensity. Stick to your top weights. These should be at 9/10 on the effort
scale.
• Our Goal is to hit approximately 6 sets of High Intensity on each exercise. If you reach that
by min 16 you can move on to part C. Otherwise continue to min 18 or 20.
C) Isolation Finisher
2–3 Sets for QUALITY:
Dual Dumbbell Upright Row x 10–12reps
Alternating Dumbbell Press Top-Down x 6/arm
Weight Plate Russian Twists x 20reps (R+L = 1)
rest 60sec and start the next set
• Your goal with these sets is to achieve a 6/7 out of 10 RPE (3–4 reps left in the tank on
each set).
W E E K
F I V E
D A Y
F O U R
A) Pre-Fatigue
Note Weight for Progression
2 sets of Blood Flow and High Reps:
1. Monster Band Walk x 30 steps/forward and backward
In Week 6 we’ll return to the Back
Rack Reverse Lunge – note weights
here:
short rest and move to
2. Foot Elevated Goblet Cossack Squat x 15/side
short rest and move back to 1
B) Intensity SuperSet 1
Every 3mins x 4 sets:
Deficit Snatch Grip Deadlift; 21X1 Tempo x 6 reps
short transition
Dual KB Russian Swing x 15 reps
C) Intensity SuperSet 2
Every 3mins x 4 sets:
Back Rack Reverse Lunge; 20X0 Tempo x 4/leg
short transition
KB Sumo Jump Squat x 15reps FAST
• Back Rack Lunge Loading should be 8–9 out of 10 on the RPE scale
• KB Sumo Jump Squat – choose a moderate weight
Cossack Squat Mobility
Do your hips need a little extra love? You can find warmups like this
one inside Persist written by FBB’s in-house Physical Therapist:
2–3 sets
1. Cardio 60sec – Bike/Row/Run/Ski/Sled Option
2. Dynamic Adductor Stretch x 10/side
3. Half Kneeling Weight Shift x 5/side
4. Ring Assisted Cossack Squat x 5/side
W E E K
S I X
D A Y
O N E
A) Pre-Fatigue
2 sets of Blood Flow and High Reps:
1. Supinated Incline Dumbbell Bench Press; 20X0 × 12–15reps
short rest and move to 2
2. Powell Raise x 12–15/side
short rest and move back to 1
B) Intensity SuperSet 1
Every 3mins x 4 Sets:
1–1/4 Close Grip Bench Press x 8 reps
short transition
AMRAP Banded Pull-Ups in 30sec
C) Intensity SuperSet 2
Every 3mins x 4 Sets:
Supinated Bent Over Row; 21X0 × 8 reps
short transition
Max Reps Band Assisted Dips in 30sec
W E E K
S I X
D A Y
T W O
A) Pre-Fatigue
2 sets of Blood Flow and High Reps:
1. Incline Bench Leg Raise x 15–20 reps
short rest and move to 2
W2D2
2. Hamstring March x 20–24 Steps
short rest and move back to 1
B) Intensity SuperSet
EMOM x 8–10mins:
Box Squat; 11X1 × 5 reps
rest 1–2mins then complete
EMOM x 8–10mins:
Barbell Hip Thrust; 21X0 × 5 reps
• Increase load from Week 2 by 5–10% for our High-Intensity Sets.
• Our goal is to hit approximately 6 sets of High Intensity on each exercise. If you reach that
by min 8 you can move on to part C. Otherwise continue to min 9 or 10.
C) Strength Balance – Triplet
2–3 Sets for QUALITY:
Hand Supported Suitcase Knee Over Toe Split Squat; 20X0 × 6–8/leg
Single Arm Forearm Plank x 20sec/arm
Single Leg Seated Calf Raise; 11X2 × 6–8/leg
rest 60sec and start the next set
• Your goal with these sets is to achieve a 6/7 out of 10 RPE (3–4 reps left in the tank on
each set).
W E E K
S I X
D A Y
T H R E E
A) Pre-Fatigue
2 sets of Blood Flow and High Reps:
1. Bench Dips x 20–25reps
short rest and move to 2
2. Single Arm Straight Arm Banded Lat Pull Down x 15/arm
short rest and move back to 1
B) Intensity SuperSet
EMOM x 16–20mins:
1st – Barbell Z Press x 5 reps
2nd – Chainsaw Dumbbell Row; 20X1 × 5/arm
• First 4–5 Sets – Building – Increase load and challenge of each set.
• Last 5–6 Sets – Intensity. Stick to your top weights. These should be at 9/10 on the effort
scale.
• Our goal is to hit approximately 6 sets of High Intensity on each exercise. If you reach that
by min 16 you can move on to part C. Otherwise continue to min 18 or 20.
C) Isolation Finisher
2–3 Sets for QUALITY:
L or Tuck L Pull Up; 30X0 × 6–8/reps
Single Arm Single Leg Glute Bridge DB Floor Press x 6–8/arm
Tall Kneeling Pallof Press x 10/side
rest 60sec and start the next set
• Your goal with these sets is to achieve a 6/7 out of 10 RPE (3–4 reps left in the tank on
each set).
W E E K
S I X
D A Y
F O U R
A) Pre-Fatigue
2 sets of Blood Flow and High Reps:
1. Slant Board ATG Split Squat Pulse x 30–40sec/side
short rest and move to 2
2. Wide Stance Good Morning x 20reps (light load)
short rest and move back to 1
W5D4
B) Intensity SuperSet
Every 3mins x 4 sets:
Deficit Snatch Grip Deadlift; 21X1 Tempo x 8 reps
short transition
Dual KB Cleans from Floor x 12
C) Intensity SuperSet 2
Every 3mins x 4 sets:
Back Rack Reverse Lunge; 20X0 Tempo x 6/leg
short transition
KB Goblet Jump Squat x 15reps FAST
• Use your top weight from last week's Lunges for all sets today at a higher rep count
• KB Goblet Jump Squat – choose a moderate weight
Master the Kettlebell Clean
Stop bashing those forearms! Clean up your Kettlebell Clean with
these tips from the full breakdown video:
• Create lift with your lower body – confident, powerful hinge
• Aim your thumb between your legs
• Pin your arm to your body to help rotate the bell, rather than
sending it forward and out
W E E K
S E V E N
D A Y
O N E
A) Pre-Fatigue
2 sets of Blood Flow and High Reps:
1. Landmine Z Press; 20X0 × 12/arm
short rest and move to 2
2. Incline Bench DB Tate Press x 20reps
short rest and move back to 1
B) Intensity SuperSet
Every 3mins x 4 Sets:
Wide Grip Bench Press; 30X0 × 6 reps
short transition
Max Reps Ring Row in 30sec
C) Intensity SuperSet 2
Every 3mins x 4 Sets:
Pendlay Row; 21X0 × 6 reps
short transition
Max Reps Dumbbell Deficit Push-Ups in 30sec
Bench Press Grips & Angles
Learn why we push and pull with different
grips, at different widths, at different
angles. Plus get some points of
performance for your set up this Bench
Press Breakdown Video.
W E E K
S E V E N
D A Y
T W O
A) Pre-Fatigue
2 sets of Blood Flow and High Reps:
1. Wtd Hanging Knee Tucks x 15–20 reps
short rest and move to 2
W3D2
2. Single Leg Banded Hamstring Curls x 15/leg
short rest and move back to 1
B) Intensity SuperSet
EMOM x 16–20mins:
1st – Pause Back Squat; 22X0; 5 reps
2nd – Assisted or Band Assisted Nordic Hamstring Curl;
30X1 × 5 reps
• Increase our load from Week 3 by 5–10% for our HighIntensity Sets
• Our goal is to hit approximately 6 sets of High Intensity on each exercise. If you reach that
by min 16 you can move on to part C. Otherwise continue to min 18 or 20.
C) Strength Balance – Triplet
2–3 Sets for QUALITY:
Dumbbell Suitcase Drop Lunge; 20X0 × 6–8/leg (2–4" deficit)
Weight Plate Hollow Rock x 30sec
Double Leg Seated Calf Raise; 12X1 × 10–12reps
rest 60sec and start the next set
• Your goal with these sets is to achieve a 6/7 out of 10 RPE (3–4 reps left in the tank on
each set).
W E E K
S E V E N
D A Y
T H R E E
A) Pre-Fatigue
2 sets of Blood Flow and High Reps:
1. Behind the Neck Barbell Press x 15–20 reps
short rest and move to 2
2. Seated Dumbbell Rear Delt Fly x 15–20reps
short rest and move back to 1
• Empty barbell or very lightweight
B) Intensity SuperSet
EMOM x 16–20mins:
1st – Wide Grip Weighted Pull Up; 21X0 × 5 reps (switch grip each set)
2nd – Alternating Incline Dumbbell Bench Press; 21X0 × 5 reps/arm
• First 4–5 Sets – Building – Increase load and challenge of each set.
• Last 5–6 Sets – Intensity. Stick to your top weights. These should be at 9/10 on the effort
scale.
• Our goal is to hit approximately 6 sets of High Intensity on each exercise. If you reach that
by min 16 you can move on to part C. Otherwise continue to min 18 or 20.
C) Isolation Finisher
2–3 Sets for QUALITY:
Dumbbell Hang Clean High Pull x 15–20reps
Single Arm Turkish Sit Up + Z Press x 8 Complexes/side
rest 60sec and start the next set
• Your goal with these sets is to achieve a 6/7 out of 10 RPE (3–4 reps left in the tank on
each set).
W E E K
S E V E N
D A Y
F O U R
A) Pre-Fatigue
Note Weight for Progression
2 sets of Blood Flow and High Reps:
1. Lateral Band Walk x 30sec Right/30sec Left
short rest and move to 2
In Week 8 we’ll return to the Back
Rack Drop Lunge – note weights here:
2. Goblet Low Switch Cossack Squat x 10/side
short rest and move back to 1
B) Intensity SuperSet
Every 3mins x 4 sets:
Deficit Clean Grip Deadlift; 21X1 Tempo x 6 reps
short transition
Dual KB Sumo Deadlift High Pull x 12–15 reps
C) Intensity SuperSet 2
Every 3mins x 4 sets:
Back Rack Drop Lunge; 20X0 Tempo x 4/leg
short transition
Rear Foot Elevated Split Jump x 10/leg FAST
• Drop Lunge Loading should be 8–9 out of 10 on the RPE scale
W E E K
E I G H T
D A Y
O N E
A) Pre-Fatigue
2 sets of Blood Flow and High Reps:
1. Single Arm Banded Low to High Chest Fly x 20reps/arm
short rest and move to 2
2. Side-Lying Banded Powell Raise x 12–15/side
short rest and move back to 1
B) Intensity SuperSet 1
Every 3mins x 4 Sets:
Wide Grip Bench Press; 30X0 × 6 reps
short transition
AMRAP Band Assisted Supinated Pull-Ups in 30sec
C) Intensity SuperSet 2
Every 3mins x 4 Sets:
Pendlay Row; 21X0 × 8 reps
short transition
Max Reps Band Assisted Dips in 30sec
Pendlay Row
I like the Pendlay Row because the setup is from
the floor, which translates well to Olympic lifts and
other movements where you need to generate
tension in the hamstrings. Learn my setup and
technique tips in this Coaching Breakdown Video.
W E E K
E I G H T
D A Y
T W O
A) Pre-Fatigue
2 sets of Blood Flow and High Reps:
1. Supine Toes to Bar x 15–20 reps
short rest and move to 2
W4D2
2. Hand Supported Single Leg DB RDL x 15–20/leg
short rest and move back to 1
B) Intensity SuperSet
EMOM x 8–10mins:
Front Rack Box Squat; 11X1 × 5 reps
rest 1–2mins then complete
EMOM x 8–10mins
Sumo Deadlift; 20X1 × 5 reps
• Increase our load from Week 4 by 5–10% for our High-Intensity Sets
• Our Goal is to hit approximately 6 sets of High Intensity on each exercise. If you reach that
by min 8 you can move on to part C. Otherwise continue to min 9 or 10.
C) Strength Balance – Triplet
2–3 Sets for QUALITY:
Hand Supported Suitcase Knee Over Toe Split Squat; 20X0 × 6–8/leg
Single Arm Plank x 20sec/arm
Single-Leg Standing Calf Raise; 11X2 × 6–8/leg
rest 60sec and start the next set
• Your goal with these sets is to achieve a 6/7 out of 10 RPE (3–4 reps left in the tank on
each set).
W E E K
E I G H T
D A Y
T H R E E
A) Pre-Fatigue
2 sets of Blood Flow and High Reps:
1. Bench Dips x 20–25reps
short rest and move to 2
2. Incline Bench DB Pull Over; 10X1 × 15–20 reps
short rest and move back to 1
B) Intensity SuperSet
EMOM x 16–20mins:
1st – 1–1/4 Barbell Z Press x 5 reps
2nd – Banded Chainsaw Dumbbell Row; 20X1 × 5/arm
• First 4–5 Sets – Building – Increase load and challenge of each set.
• Last 5–6 Sets – Intensity. Stick to your top weights. These should be at 9/10 on the effort
scale.
• Our goal is to hit approximately 6 sets of High Intensity on each exercise. If you reach that
by min 16 you can move on to part C. Otherwise continue to min 18 or 20.
C) Isolation Finisher
2–3 Sets for QUALITY:
Wide Grip Pull Up; 2010 × 8–12reps (assist with bands as needed to get the
appropriate reps range)
Glute Bridge DB Bench Press x 10–15reps
Tall Kneeling Chop and Lift x 8/side
rest 60sec and start the next set
• Your goal with these sets is to achieve a 6/7 out of 10 RPE (3–4 reps left in the tank on
each set).
W E E K
E I G H T
D A Y
F O U R
A) Pre-Fatigue
2 sets of Blood Flow and High Reps:
1. Hand Supported Suitcase Knee Over Toe Split Squat x 10–15/side (light load)
short rest and move to 2
2. Split Stance Good Morning x 10reps/side
short rest and move back to 1
B) Intensity SuperSet
Every 3mins x 4 sets:
Deficit Clean Grip Deadlift; 21X1 Tempo x 8 reps
W7D4
short transition
Dual Dumbbell Hang Power Snatch x 12
C) Intensity SuperSet 2
Every 3mins x 4 sets:
Back Rack Drop Lunge; 20X0 Tempo x 6/leg
short transition
BW or DB Suitcase Jump Lunge x 20 reps FAST
• Light load on the DB suitcase
• Use your top weight from last week's Drop Lunges for all sets today at a higher rep count
W H A T ’ S
N E X T ?
If you enjoyed PUMP 40, you’ll love the PUMP track of the
Persist training program.
Persist is a subscription training program that includes 4
training tracks, exclusive Ebooks, a mobility library, and a
nutrition library – with ongoing coach support. Free trial
available!
The Aerobic Bodybuilder Ebook also contains similar
formats to PUMP 40 and AEROBIC 40 with an 8-week
progression using split cardio and weight training
sessions.
Head to the Functional Bodybuilding website to learn more!