Persist Week of August 5, 2024

Welcome! If you are looking for Oly Building or our other workshops, you can find them in Atom
in the Workshops section.

This document may be created in advance of edits to the ongoing tracks in Persist, so while we
try to minimize these discrepancies as much as possible, the Atom version is always the most
up to date. As always, please reach out using the chat bubble in Atom or on our website at
https://functional-bodybuilding.com if you have any questions about the programming. It may be
helpful to look over the week ahead to make sure your questions are all answered in time for
your workout.

Happy training!

Persist Week of August 5, 2024

Persist PUMP LIFT
Monday August 5, 2024
Tuesday August 6, 2024
Wednesday August 7, 2024
Thursday August 8, 2024
Friday August 9, 2024
Saturday August 10, 2024
Sunday August 11, 2024
Persist PUMP LIFT 3x/week
Monday August 5, 2024
Tuesday August 6, 2024
Wednesday August 7, 2024
Thursday August 8, 2024
Friday August 9, 2024
Saturday August 10, 2024
Sunday August 11, 2024
Persist PUMP CONDITION
Monday August 5, 2024
Tuesday August 6, 2024
Wednesday August 7, 2024
Thursday August 8, 2024
Friday August 9, 2024
Saturday August 10, 2024
Sunday August 11, 2024
Persist PUMP CONDITION 3x/Week
 Monday August 5, 2024
Tuesday August 6, 2024
Wednesday August 7, 2024
Thursday August 8, 2024
Friday August 9, 2024
Saturday August 10, 2024
Sunday August 11, 2024
Persist PILLARS
Monday August 5, 2024
Tuesday August 6, 2024
Wednesday August 7, 2024
Thursday August 8, 2024
Friday August 9, 2024
Saturday August 10, 2024
Sunday August 11, 2024
Persist PERFORM
Monday August 5, 2024
Tuesday August 6, 2024
Wednesday August 7, 2024
Thursday August 8, 2024
Friday August 9, 2024
Saturday August 10, 2024
Sunday August 11, 2024
Persist MINIMALIST
Monday August 5, 2024
Tuesday August 6, 2024
Wednesday August 7, 2024
Thursday August 8, 2024
Friday August 9, 2024
Saturday August 10, 2024
Sunday August 11, 2024

Persist PUMP LIFT

Monday August 5, 2024

PUMP LIFT JULY - Week 6 - Day 1
Warmup (8-10 min)

2 min Cardio of Choice

+
3 Sets
1) 10 Shoulder Extension Bridge
2) 16 Beast to Sit Through (8/side)
3) 5 Pike Strict HSPU

A) Coach Note: Late Cycle Approach

Approaching the last couple weeks of the training cycle, you should be very familiar with the
formats and exercises that are being performed. Utilize this to your advantage to maximize the
stimulus that you are able to get. The greater the stimulus, the greater the adaptation. (If you are
newer to the program, do your best to jump in and follow the progressions - this is a preview of
what’s to come.)

The later weeks of the cycle is where the benefit of variety and consistency match in a beautiful
medley. There is a sweet spot between these two variables that we at FBB believe to be the best
way to progress in training for a long time to come. Variety is beneficial for various reasons,
consistency is potentially even more beneficial for a variety of reasons. FBB is built on a
combination of both variety and consistency that lead to athletes feeling built, not burnt.

Short on Time?
Skip the finisher section today.

B) Strength Intensity 1 - Horizontal Push (15 min) : Every 3:00 x 4 working sets
Dumbbell Bench Press
Warm-Up Set - 10 - RPE 6 @20X0
Working Set 1 - 10 - RPE 8 @20X0
Working Set 2 - 8 - RPE 8 @20X0
Working Set 3 - 6 - RPE 8 @20X0
Working Set 4 - Max UB reps at Set 1 Weight @20X0

*Loading Note;
Increase weight by 2-5% for set 2 and set 3.

C) Strength Intensity 2 - Vertical Press + Delts (14 minutes) : Every 3:00 x 4 working sets
1) 10 DB Front Raise @40X0
- directly into
2) 4 DB Strict Press @21X1 + 4 DB Push Press @20X1
- - rest until the next 3:00

Progression Note:
Keep weight the same on the lateral raise from Week 1 (the tempo has increased). Increase weight
on the DB Press (lower reps this week)

D) Push GIANT Set (Pushup/DB Press/Band Tricep) (15 minutes): Every 3:30 x 4 working sets
1) 10 Deficit BW Pushups @20X0
- directly into
2) 12-15 DB Press Fly @20X0
- directly into
3) 15-20 Banded Overhead Tricep Extension
rest until the next 3:30

Progression Note:
Increase weight on the DB Press Fly from Week 4.
E) Finisher - Scap Health (8 minutes) : 2 sets
1) 15 Bent Over Reverse Fly @20X0
- rest 15 sec
2) 15-30 sec/side Single Arm Plank
rest 30-60 sec and back to 1)

Cooldown (5 min)

Shoulder Extension Stretch on Floor x 60 sec

Prayer Stretch x 60 sec
Reverse Shoulder Wall Circles x 10 reps/side
Passive Hang x 60 sec (feet supported)

-----

Tuesday August 6, 2024

PUMP LIFT JULY - Week 6 - Day 2

Warm Up (8-10 min)

2 min Cardio of Choice
+
3 Sets
15sec Cardio Sprint
- directly into
1) Goblet Squat Hold x 30 sec
2) Russian Babymaker x 10
3) Full Squat Burpee x 5
- rest as needed and start the next set

A) Coach Note: Lower Body Training Approach

When approaching the lower body training day you should be anticipating a decline in intensity as
the training day goes on - this is because more fatigue accumulates with each additional exercise
and set. In the early weeks of a progression, focus on building a good foundation of being able to
complete the entire workout with fairly high engagement - this means slightly decreasing the
loads in all exercises. If you approached this training block in this way, you can see progression all
the way up to the last training day.

Short on Time?
Skip the strength balance section today.

B) Strength Intensity 1 - Quad Dominant Squat (12 minutes): Every 90 sec x 8 working sets
Cyclist Back Squat
Warm-Up Set - 8 - RPE 6 @20X0
Working Set 1 - 8 - RPE 6 @20X0
Working Set 2 - 8 - same weight as set 1 @20X0
Working Set 3 - 8 - same weight as set 1 @20X0
Working Set 4 - 8 - same weight as set 1 @20X0
Working Set 5 - 8 - same weight as set 1 @20X0
Working Set 6 - 8 - same weight as set 1 @20X0
Working Set 7 - 8 - same weight as set 1 @20X0
Working Set 8 - 8 - same weight as set 1 @20X0

Progression Note:
One additional set will be added this week. Aim to match the weight used from week 4. Expect an
increase in RPE as the sets progress.
C) Strength Intensity 2 - Hinge (10 minutes): Every 3:00 x 3 working sets
Split Stance Barbell RDL
Warm-Up Set - 7/side - RPE 5-6 @30X0
Working Set 1 - 7/side - RPE 7 @30X0
Working Set 2 - 7/side - same weight as set 1 @30X0
Working Set 3 - 7/side - same weight as set 1 @30X0

Progression Note:
Use the same weight as Week 4 (increase in reps). Expect an increase in RPE as the sets progress.

D) Strength Balance - Kickstand + Step Up Complex (10 minutes) : 3 sets

1) 8/side Alternating Front Rack Box Step Up
- directly into
2) 16 DB Front Squat
- - rest 90 sec and back to 1)

*Loading Note: Perform 1 warmup set of each movement to determine starting weight. Aim for RPE
7 on the first working set and then keep the weight the same for the remainder of the sets.

E) Finisher - Core (6-8 minutes): 2-3 sets

1) Hollow Body Hold x 20-30 sec
- directly into
2) Straight Leg Sit Up x 10-15
- - rest 60-90 sec and back to 1)

Cooldown (5 min)

Foot Elevated Hamstring Stretch x 30 sec/side

Half Kneeling Hip Flexor Stretch x 60 sec/side
Runners Lunge Thoracic Rotation x 5 reps/side
Front Foot Elevated Hip Flexion Stretch x 60 sec/side

-----

Wednesday August 7, 2024

PUMP LIFT JULY - Week 6 - Day 3

Warmup (8 min)
8 Minute Bike @ conversation pace
*At 0:00, 4:00, and 8:00 perform:
1) 10 Russian KBS
2) 20 Alternating Split Stance KB Ballistic Row (10/side)

A) Coach Note: Final week approach

The final week is a great time to test what you have left in the tank. Ideally you have set yourself
up well to express has much strength as possible in these last couple weeks of training. A common
mistake that we see within PERSIST is individuals going to hard in the early weeks and not
allowing for enough room to progress in the final weeks of the training cycle.

Approaching the first week or two of each training cycle a bit easier, allows for you to recover from
the challenging stimulus of the last couple weeks of the previous training cycle and maximize your
potential within the last couple weeks of the current training cycle. Keep this approach in mind as
you complete your last week of this cycle and start your next training cycle.

Short on Time?
Skip the finisher section today.

B) Strength Intensity 1 - Pullups (10 min): Strict Pronated Pullup

Every 45 sec x 10 sets (40 total reps) @20X0
Set 1: 6 reps
Set 2: 2 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 4 reps
Set 6: 4 reps
Set 7: 3 reps
Set 8: 5 reps
Set 9: 2 reps
Set 10: 6 reps

Progression Note:
Aim to utilize the same assistance from Week 4, with the goal of improving quality.

C) Strength Intensity 2 - Horizontal Pull (10-12 min): Every 90 sec x 8 working sets (4/side)
Single Arm Dumbbell Row
Warm-Up Set - 6-8/side - RPE 6 @20X0
Working Set 1 - 10-12/side - RPE 7 @20X0
Working Set 2 - 10-12/side - same weight as set 1 @20X0
Working Set 3 - 10-12/side - same weight as set 1 @20X0
Working Set 4 - Max UB reps /side at Set 1 Weight @20X0

Progression Note:
Aim to use the same weight as week 4 (increase in reps).

D) Bicep and Upper Trap Superset (10 min): Every 2:30 x 4 working sets
1) 10 Zottman Curl @30X0
- rest 10 sec
2) 10/side Single Arm Lean Away Dumbbell Shrug @21X1
rest until the next 3:30

Progression Note:
Increase the weight from Week 1 for both movements. (decrease in reps).

E) Finisher - Low Back + Obliques (6-8 min): 1) Superman Hold x 30 sec

- rest 15 sec
2) DB Side Bend; 15-20 reps/side
- - rest 30-60 sec and back to 1)

45 degree hyper alternatives:

or GHD Hip Extension or Chinese Plank Face Up or hamstring plank

Cooldown (5 min)

Shinbox Switch x 10 reps/side

Single Arm Wall Prayer Stretch x 60 sec/side
Wall Bicep Stretch x 30 sec/side
Pole Rhomboid Stretch x 60 sec

-----

Thursday August 8, 2024

Active Recovery Day - Week 6 - Day 4

A) Active Recovery Work : Run, Bike, Ski, or Row 60sec Moderate

Walk 30sec
x8

4 Sets
- Quadruped Plank Shoulder Taps x 10/arm
- 15sec Single Leg Wall Sit/leg
- 15sec Planche Lean

Run, Bike, Ski, or Row 60sec Moderate

Walk 30sec
x8

4 Sets
- 15sec Single Arm Reverse Plank Bridge R
- 15sec Single Arm Reverse Plank Bridge L
- 15sec Star Plank R
- 15sec Star Plank L

Run, Bike, Ski, or Row 60sec Moderate

Walk 30sec
x8

B) PERSIST RECOVERY MOBILITY SESSION: 30 min Mobility

1. Wrist Extension Stretch x 1 min

2. Wrist Flexion Stretch x 1 min
3. Wrist Circles x 10
4. Downdog to Updog x 5
5. Prone Shoulder External Rotation x 5 with 5 sec hold.
6. Prone Band Pass Through x 10
7. Butterfly Stretch Fold x 10
8. Crab Reach x 5/side
9. Half Kneeling Hamstring Stretch x 1 min/side
10. Half Kneeling Hip Flexor Stretch x 1 min/side
11. Pancake Stretch x 1 min L, 1 min R, 1 min Center
12. Reclining Hero Pose x 1 min
13. Reverse Nordics x 10

-----
Friday August 9, 2024
PUMP LIFT JULY - Week 6 - Day 5

Warmup (8-10 min)

2 min Cardio of Choice

+
3 Sets
15sec Cardio Sprint
- directly into
1) 5/side Barbell KOT Split Squat
2) 5 Barbell Sumo Stance Goodmorning
3) 10/side Copenhagen Raise

A) Coach Note: Warmup Progression

The exercises have progressed a lot throughout the 6 weeks leading to a moderately challenging
warmup. This progression is a good way to explore movements and identify where you have
weaknesses. In the case that any of the exercises are too challenging you may go back to previous
weeks of warmup and utilize the movement regression.

Short on Time?
Skip the strength balance section today.

B) Strength Intensity 1 - Deadlift (12-15 minutes): Every 3:00 x 4 working sets

Conventional Deadlift
Warm-Up Set - 10 - RPE 6 @20X1
Working Set 1 - 10 - RPE 7 @20X1
Working Set 2 - 8 - increase by 2-5% from set 1 @20X1
Working Set 3 - 6 - increase by 2-5% from set 2 @20X1
Working Set 4 - 4 - increase by 2-5% from set 3 @20X1

Progression Note:
Reps are staying the same, aim to increase set 1 weight by 2% from week 4.

C) Strength Intensity 2 - Single Leg Knee Flexion (10-12 minutes) : Every 90 sec x 6 working sets
12 Dumbbell Front Rack Reverse Lunges @20X0

Loading Note:
Perform a few warmup reps to determine starting weight. Aim for RPE 7 on the first working set
and then keep weight the same for the remainder of the reps.

D) Strength Balance - Glutes, Hamstrings, Calves (10 minutes) : 3 sets

1) 10-15 BC Gliding Hamstring Curl or Rower Hamstring Curl @30X1
- rest 15 sec
2) 15-20 Bodyweight Donkey Calf Raise @21X1
- - rest 90 sec and back to 1)

Progression Note:
Aim to increase total reps from week 4.

E) Finisher - Core (5-7 min): Every 1:30-2:00 x 3 sets

1) Weighted Tuck Up in Dip Support; 10 reps @20X0

Cooldown (5 min)

Elevated Pigeon x 60 sec/side

Elevated Pigeon Goodmorning x 10 rep/side
Butterfly Stretch or Weighted Butterfly Stretch x 60 sec
Middle Split x 60 sec

-----

Saturday August 10, 2024

PUMP LIFT JULY - Week 6 - Day 6

Warm Up (8-10 min)

2 min Cardio of Choice

+
2 Sets
1) 10 Banded YTW (10 reps in each position)
2) 10 Prone Banded Pass Through
3) 30 sec Supinated Passive Hang

A) Coach Note: Cooldown progression

Hopefully you have been performing the cool down every week for the last 6 weeks and have seen
some improvement in your muscle length on these specific stretches. The stretches each week are
oriented towards the areas being trained. The muscles respond best to stretching when they are
thoroughly warm. Although it is easy to skip the cooldown, think of this section of training as your
insurance payment each day. A little investment now can save you from a worse injury happening
later down the line.

Short on Time?
Skip the finisher.

B) Strength Intensity 1 - Dips (10-12 min): Strict Bar Dip

Every 45 sec x 10 sets (40 total reps) @20X0
Set 1: 6 reps
Set 2: 2 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 4 reps
Set 6: 4 reps
Set 7: 3 reps
Set 8: 5 reps
Set 9: 2 reps
Set 10: 6 reps

Progression Note:
Aim to utilize the same assistance from Week 4, with the goal of improving quality.

C) Strength Intensity 2 - Row Complex (10-12 min) : 1) DB Bent Over Complex; 6-10 reps
- directly into
2) Bulgarian Ring Row or Supinated Body Row; 8 reps @21X1
- - rest 90 sec and back to 1)

Progression Note:
Match the same weight from week 4 (increase in reps).

DB COMPLEX: Single Arm DB Bent Over Row R + Single Arm DB Bent Over Row L + Dual DB Bent
Over Row
D) Strength Balance - Arms (8-10 min): 3 sets
1) 1:1/4 Barbell Bicep Curl; 6-8 reps
- rest 15 sec
2) Barbell Skullcrusher: 12 reps
- - rest 90 sec and back to 1)

Progression Note:
Aim to increase weight by 2-5% from week 4 and match the same reps.
E) Finisher - End Range Lats (6 min): 2 sets
1) 12-15 Dumbbell or Cable Pullover @30X0
- directly into
2) 15-30 Sec Supinated Pullup Isometric + 15-30 sec Supinated Passive Hang
- - rest 60-90 sec and back to 1)

Loading Note:
Perform 1 warmup set of pullovers to determine starting weight. Aim for each set to be close to
failure.

Cooldown (5 min)

Cat Cow x 5 reps

Updog to Downdog x 5 reps
Childs Pose Lat Stretch x 30 sec/side
Childs Pose Reach Through Stretch x 30 sec/side
Active Scratch Test x 10 reps

-----

Sunday August 11, 2024

PERSIST LIFE - Sunday Rest Day

A) REST DAY - Work In Lesson: Happy Sunday Functional Bodybuilders,

There are lots of different opinions out there on what constitutes a healthy diet. Depending on your
goals, everyone seems to have a different plan of how you should approach it from a food
perspective.

One thing, however, that most people agree on is that if you have quality food options readily
available you are less likely to succumb to high-calorie, low-quality, fast options out there.

What this means to me is having the fridge and pantry stocked, and meals prepared ahead of time.
Directive - Shop on Sunday for the entire week. Think about how much food you will need to get
you through to the following Sunday. Make sure you prioritize getting good PROTEIN and PRODUCE
options for your home. If you haven’t looked up our PERSIST WITH PROTEIN ebook resource, then
grab here (https://functional-bodybuilding.com/persist-with-protein/).

Here is a brief review. Keep your pantry, freezer, and fridge stocked with quality meats, starches,
veggies, and dairy. Shop the perimeter of the store and stay away from boxed, canned, or packaged
stuff. Just buy as fresh as you can.

PREP - I like to make sure I have protein prepped for at least 2-3 days at a time so I never miss a
chance to get some good protein at a meal or snack.

Warmly,
Marcus

-----

Persist PUMP LIFT 3x/week

Monday August 5, 2024

LIFT 3x JULY - Week 6 - Day 1

Warmup (8-10 min)

2 min Cardio of Choice

+
3 Sets
1) 10 Shoulder Extension Bridge
2) 16 Beast to Sit Through (8/side)
3) 5 Pike Strict HSPU

A) Coach Note: Late Cycle Approach

Approaching the last couple weeks of the training cycle, you should be very familiar with the
formats and exercises that are being performed. Utilize this to your advantage to maximize the
stimulus that you are able to get. The greater the stimulus, the greater the adaptation.
The later weeks of the cycle is where the benefit of variety and consistency match in a beautiful
medley. There is a sweet spot between these two variables that we at FBB believe to best way to
progress in training for a long time to come. Variety is beneficial for various reasons, consistency is
potentially even more beneficial for a variety reasons. FBB is built on a combination of both variety
and consistency that lead to athletes feeling built not burnt.

Short on time?
Skip the finisher

B) Strength Intensity 1 - Vertical Press + Delts (12 min) : Every 3:00 x 4 working sets
1) 10 DB Front Raise @40X0
- directly into
2) 4 DB Strict Press @21X1 + 4 DB Push Press @20X1
- - rest until the next 3:00

Progression Note:
Keep weight the same on the lateral raise from Week 1 (the tempo has increased). Increase weight
on the DB Press (lower reps this week)

C) Strength Intensity 2 - Pullups (12 min) : Strict Pronated Pullup

Every 45 sec x 10 sets (40 total reps) @20X0
Set 1: 6 reps
Set 2: 2 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 4 reps
Set 6: 4 reps
Set 7: 3 reps
Set 8: 5 reps
Set 9: 2 reps
Set 10: 6 reps

Progression Note:
Aim to utilize same assistance from Week 4, with the goal of improving quality.

D) Strength Balance - Kickstand + Step Up Complex (12 min) : 3 sets

1) 8/side Alternating Front Rack Box Step Up
- directly into
2) 16 DB Front Squat
- - rest 90 sec and back to 1)

E) Finisher - Glutes, Hamstrings, Calves (10 min) : 2-3 sets

1) 10-15 BC Gliding Hamstring Curl or Rower Hamstring Curl @30X1
- rest 15 sec
2) 15-20 Bodyweight Donkey Calf Raise @21X1
- - rest 90 sec and back to 1)

Progression Note:
Aim to increase total reps from week 4.

Cooldown (5 min)

Shoulder Extension Stretch on Floor x 60 sec

Prayer Stretch x 60 sec
Reverse Shoulder Wall Circles x 10 reps/side
Elevated Pigeon Stretch x 60 sec/side
Foot Elevated Hamstring Stretch x 30-60 sec/side

-----

Tuesday August 6, 2024

PERSIST RECOVER - Week 6 - Day 2

A) Active Recovery Work : Goal - complete 30min of low-intensity steady-state movements today.
You can get out for a 30min walk today, go for a hike on some moderate terrain, or if you like to
bike or swim, have at it.

B) PERSIST RECOVERY MOBILITY SESSION: 30 min Mobility

1. Wrist Extension Stretch x 1 min

2. Wrist Flexion Stretch x 1 min
3. Wrist Circles x 10
4. Downdog to Updog x 5
5. Prone Shoulder External Rotation x 5 with 5 sec hold.
6. Prone Band Pass Through x 10
7. Butterfly Stretch Fold x 10
8. Crab Reach x 5/side
9. Half Kneeling Hamstring Stretch x 1 min/side
10. Half Kneeling Hip Flexor Stretch x 1 min/side
11. Pancake Stretch x 1 min L, 1 min R, 1 min Center
12. Reclining Hero Pose x 1 min
13. Reverse Nordics x 10

-----

Wednesday August 7, 2024

LIFT 3x JULY - Week 6 - Day 3

Warmup (8 min)

8 Minute Bike @ conversation pace

*At 0:00, 4:00, and 8:00 perform:
1) 8 Russian KBS
2) 12 Alternating Split Stance KB Ballistic Row (6/side)
3) 15 sec Goblet Squat Hold

A) Coach Note: Cooldown progression

Hopefully you have been performing the cool down every week for the last 6 weeks and have seen
some improvement in your muscle length on these specific stretches. The stretches each week are
oriented towards the areas being trained. The muscles respond best to stretching when they are
thoroughly warm. Although it is easy to skip the cooldown, think of this section of training as your
insurance payment each day. A little investment now can save you from a worse injury happening
later down the line.

Short on Time?
Skip strength intensity 2

B) Strength Intensity 1 - Quad Dominant Squat (12 min) : Every 90 sec x 8 working sets
Cyclist Back Squat
Warm-Up Set - 8 - RPE 6 @20X0
Working Set 1 - 8 - RPE 6 @20X0
Working Set 2 - 8 - same weight as set 1 @20X0
Working Set 3 - 8 - same weight as set 1 @20X0
Working Set 4 - 8 - same weight as set 1 @20X0
Working Set 5 - 8 - same weight as set 1 @20X0
Working Set 6 - 8 - same weight as set 1 @20X0
Working Set 7 - 8 - same weight as set 1 @20X0
Working Set 8 - 8 - same weight as set 1 @20X0

Progression Note:
One additional set will be added this week. Aim to match the weight used from week 4.

C) Strength Intensity 2 - Hinge (10 min) : Every 3:00 x 3 working sets

Split Stance Barbell RDL
Warm-Up Set - 7/side - RPE 5-6 @30X0
Working Set 1 - 7/side - RPE 7 @30X0
Working Set 2 - 7/side - same weight as set 1 @30X0
Working Set 3 - 7/side - same weight as set 1 @30X0

Progression Note:
Use the same weight as Week 4 (increase in reps).
D) Bench + Bicep Superset (12 min) : Every 2:30 x 4 working sets
1) Dumbbell Bench Press
- rest 10 sec
3) 10 Zottman Curl @30X0
rest until the next 3:30

Bench Press Loading Note:

Warm-Up Set - 10 - RPE 6 @20X0
Working Set 1 - 10 - RPE 8 @20X0
Working Set 2 - 8 - RPE 8 @20X0
Working Set 3 - 6 - RPE 8 @20X0
Working Set 4 - Max UB reps at Set 1 Weight @20X0

Curl Progression Note:

Increase the weight from Week 1 for both movements. (decrease in reps).

E) Finisher - End Range Lats (8 min) : 2 sets

1) 12-15 Dumbbell or Plate Pullover @30X0
- directly into
2) 15-30 Sec Supinated Pullup Isometric + 15-30 sec Supinated Passive Hang
- - rest 60-90 sec and back to 1)

Loading Note:
Perform 1 warmup set of pullovers to determine starting weight. Aim for each set to be close to
failure.

Cooldown (5 min)

Shinbox Switch x 10 reps/side

Single Arm Wall Prayer Stretch x 60 sec/side
Wall Bicep Stretch x 30 sec/side
Pole Rhomboid Stretch x 60 sec

-----

Thursday August 8, 2024

PERSIST RECOVER - Week 6 - Day 4

A) Active Recovery Work : Goal - complete 30min of low-intensity steady-state movements today.
You can get out for a 30min walk today, go for a hike on some moderate terrain, or if you like to
bike or swim, have at it.

B) Persist Recover - Bodyweight Strength and Mobility Session: Front Splits

1. Supine Hamstring Stretch x 1 min/side

2. Active Straight Leg Raise x 5/side with 5 sec hold.
3. Couch Stretch x 1-2 min/side
4. Front Split Progression x 10/side
5. Front Split x 1-2 min/side

-----

Friday August 9, 2024

LIFT 3x JULY - Week 6 - Day 5

Warmup (8-10 min)

2 min Cardio of Choice

+
3 Sets
15sec Cardio Sprint
- directly into
1) 5/side Barbell KOT Split Squat
2) 5 Barbell Sumo Stance Goodmorning
3) 10 Banded YTW

A) Coach Note: Warmup Progression

The exercises have progressed a lot throughout the 6 weeks leading to a moderately challenging
warmup. This progression is a good way to explore movements and identify where you have
weaknesses. In the case that any of the exercises are too challenging you may go back to previous
weeks of warmup and utilize the movement regression.

Short on time?
Skip Strength Intensity 2

B) Strength Intensity 1 - Deadlift (12 min): Every 3:00 x 4 working sets

Conventional Deadlift
Warm-Up Set - 10 - RPE 6 @20X1
Working Set 1 - 10 - RPE 7 @20X1
Working Set 2 - 8 - increase by 2-5% from set 1 @20X1
Working Set 3 - 6 - increase by 2-5% from set 2 @20X1
Working Set 4 - 4 - increase by 2-5% from set 3 @20X1

Progression Note:
Reps are staying the same, aim to increase set 1 weight by 2% from week 4.

C) Strength Intensity 2 - Horizontal Pull (10 min) : Every 90 sec x 8 working sets (4/side)
Single Arm Dumbbell Row
Warm-Up Set - 6-8/side - RPE 6 @20X0
Working Set 1 - 10-12/side - RPE 7 @20X0
Working Set 2 - 10-12/side - same weight as set 1 @20X0
Working Set 3 - 10-12/side - same weight as set 1 @20X0
Working Set 4 - Max UB reps/side at Set 1 Weight @20X0

Progression Note:
Aim to use the same weight as week 4 (increase in reps).
D) Push GIANT Set (Pushup/DB Press/Band Tricep) (15 min) : Every 3:30 x 4 working sets
1) 10 Deficit BW Pushups @20X0
- directly into
2) 12-15 DB Press Fly @20X0
- directly into
3) 15-20 Banded Overhead Tricep Extension
rest until the next 3:30

Progression Note:
Increase weight on the DB Press Fly from Week 4.

E) Finisher - Core (8-10 min): 2-3 sets

1) Hollow Body Hold x 20-30 sec
- directly into
2) Straight Leg Sit Up x 10-15
- directly into
3) DB Side Bend x 15 reps/side
- - rest 60-90 sec and back to 1)

Cooldown (5 min)

Half Kneeling Hip Flexor Stretch x 30 sec/side

Butterfly Stretch or Weighted Butterfly Stretch x 60 sec
Middle Split x 60 sec
Downdog to Updog x 5
Cross Body Stretch x 30 sec/side
Tall Kneeling Lats/Triceps Stretch x 30 sec/side

-----

Saturday August 10, 2024

Active Recovery Day - Week 6 - Day 6

A) Active Recovery Gym: Run, Bike, Ski, or Row 60sec Moderate

Walk 30sec
x8

4 Sets
- Quadruped Plank Shoulder Taps x 10/arm
- 15sec Single Leg Wall Sit/leg
- 15sec Planche Lean

Run, Bike, Ski, or Row 60sec Moderate

Walk 30sec
x8

4 Sets
- 15sec Single Arm Reverse Plank Bridge R
- 15sec Single Arm Reverse Plank Bridge L
- 15sec Star Plank R
- 15sec Star Plank L

Run, Bike, Ski, or Row 60sec Moderate

Walk 30sec
x8

B) PERSIST RECOVERY MOBILITY SESSION: Hip External Rotation

1. Weighted Butterfly Stretch x 2 min

2. Supine Figure 4 Stretch x 1-2 min/side
3. Shinbox ER Stretch x 1-2 min/side
4. Shinbox Thoracic Rotation x 5-10/side
5. Shinbox Rear Leg ER x 5-10/side
6. Elevated Pigeon Stretch x 1-2 min/side
7. Sidelying Active Hip ER x 5/side

-----

Sunday August 11, 2024

PERSIST LIFE - Sunday Rest Day

A) REST DAY - Work In Lesson: Happy Sunday Functional Bodybuilders,

There are lots of different opinions out there on what constitutes a healthy diet. Depending on your
goals, everyone seems to have a different plan of how you should approach it from a food
perspective.
One thing, however, that most people agree on around that if you have quality food options readily
available you are less likely to succumb to high-calorie, low-quality, fast options out there.

What this means to me is having the fridge and pantry stocked, and meals prepared ahead of time.

Directive - Shop on Sunday for the entire week. Think about how much food you will need to get
you through to the following Sunday. Make sure you prioritize getting good PROTEIN and PRODUCE
options for your home. If you haven’t looked up our PERSIST WITH PROTEIN ebook resource, then
grab here (https://functional-bodybuilding.com/persist-with-protein/).

Here is a brief review. Keep your pantry, freezer, and fridge stocked with quality meats, starches,
veggies, and dairy. Shop the perimeter of the store and stay away from boxed, canned, or packaged
stuff. Just buy as fresh as you can.

PREP - I like to make sure I have protein prepped for at least 2-3 days at a time so I never miss a
chance to get some good protein at a meal or snack.

Warmly,
Marcus

-----

Persist PUMP CONDITION

Monday August 5, 2024

PUMP COND JULY - Week 6 - Day 1

Warmup (8-10 min)

2 min Cardio of Choice

+
3 Sets
1) 10 Shoulder Extension Bridge
2) 16 Beast to Sit Through (8/side)
3) 5 Pike Strict HSPU

A) Coach Note: Late Cycle Approach

Approaching the last couple weeks of the training cycle, you should be very familiar with the
formats and exercises that are being performed. Utilize this to your advantage to maximize the
stimulus that you are able to get. The greater the stimulus, the greater the adaptation.

The later weeks of the cycle is where the benefit of variety and consistency match in a beautiful
medley. There is a sweet spot between these two variables that we at FBB believe to be the best
way to progress in training for a long time to come. Variety is beneficial for various reasons,
consistency is potentially even more beneficial for a variety of reasons. FBB is built on a
combination of both variety and consistency that lead to athletes feeling built, not burnt.

Short on Time?
Perform 2 sets of Strength Balance

B) Strength Intensity - Horizontal Push (15 min) : Every 3:00 x 4 working sets
Dumbbell Bench Press
Warm-Up Set - 10 - RPE 6 @20X0
Working Set 1 - 10 - RPE 8 @20X0
Working Set 2 - 8 - RPE 8 @20X0
Working Set 3 - 6 - RPE 8 @20X0
Working Set 4 - Max UB reps at Set 1 Weight @20X0

*Loading Note;
If you have good muscular endurance, increase weight by 2-5% for set 2 and set 3. If you are very
powerful and/or are fatigued after the first working set, keep weight the same for the remaining
sets.

C) Strength Balance - Push GIANT Set (16 min) : Every 4:00 x 4 working sets
1) 10 DB Front Raise @40X0
- directly into
2) 4 DB Strict Press @21X1 + 4 DB Push Press @20X1
- directly into
3) 15-20 Banded Overhead Tricep Extension
- - rest until the next 4:00

Progression Note:
Keep weight the same on the lateral raise from Week 4 (the tempo has increased). Increase weight
on the DB Press (lower reps this week).
D) Push Intervals (12 min) : Every 4mins x 3 Sets
10 Inchworm Pushup
12 Alternating KB Clean and Jerk
12 Burpee over KB

Cooldown (5 min)

Shoulder Extension Stretch on Floor x 60 sec

Prayer Stretch x 60 sec
Reverse Shoulder Wall Circles x 10 reps/side
Passive Hang x 60 sec (feet supported)

-----

Tuesday August 6, 2024

PUMP COND JULY - Week 6 - Day 2

Warm Up (8-10 min)

2 min Cardio of Choice

+
3 Sets
15sec Cardio Sprint
- directly into
1) Goblet Squat Hold x 30 sec
2) Russian Babymaker x 10
3) Full Squat Burpee x 5
- rest as needed and start the next set

A) Coach Note: Lower Body Training Approach

When approaching the lower body training day you should be anticipating a decline in intensity as
the training day goes on - this is because more fatigue accumulates with each additional exercise
and set. In the early weeks of a progression, focus on building a good foundation of being able to
complete the entire workout with fairly high engagement - this means slightly decreasing the
loads in all exercises. If you approached this training block in this way, you can see progression all
the way up to the last training day.
Short on Time?
Skip the strength balance section today.

B) Strength Intensity - Quad Dominant Squat (12-15 min) : Every 90 sec x 8 working sets
Cyclist Back Squat
Warm-Up Set - 8 - RPE 6 @20X0
Working Set 1 - 8 - RPE 6 @20X0
Working Set 2 - 8 - same weight as set 1 @20X0
Working Set 3 - 8 - same weight as set 1 @20X0
Working Set 4 - 8 - same weight as set 1 @20X0
Working Set 5 - 8 - same weight as set 1 @20X0
Working Set 6 - 8 - same weight as set 1 @20X0
Working Set 7 - 8 - same weight as set 1 @20X0
Working Set 8 - 8 - same weight as set 1 @20X0

Progression Note:
One additional set will be added this week. Aim to match the weight used from week 2.

C) Strength Balance - Hinge + Calves (12 min) : 3 sets

1) 14 Sumo RDL @30X1
- rest 15 sec
2) 15-20 Bodyweight Donkey Calf Raise @21X1
- - rest 90 sec and back to 1)

Progression Note:
The RDL has increased by 1 rep/side. Aim to match the same weight from week 4.

D) Lower Ascending Triplets (12 min): 12mins Continuous Effort

2-4-6-8-10-12.... increase by 2 reps every round
Single Arm KB Rack Cossack Squat Right 53/35lbs
Single Arm KB Rack Cossack Squat Left 53/35lbs
Quadruped Plank Pull Through (R+L = 1) 53/35lbs
*Run 100m After Every Round

Cooldown (5 min)

Foot Elevated Hamstring Stretch x 30 sec/side

Half Kneeling Hip Flexor Stretch x 60 sec/side
Runners Lunge Thoracic Rotation x 5 reps/side
Front Foot Elevated Hip Flexion Stretch x 60 sec/side

-----

Wednesday August 7, 2024

PUMP COND JULY - Week 6 - Day 3

Warmup (8 min)

8 Minute Bike @ conversation pace

*At 0:00, 4:00, and 8:00 perform:
1) 10 Russian KBS
2) 20 Alternating Split Stance KB Ballistic Row (10/side)

A) Coach Note: Final week approach

The final week is a great time to test what you have left in the tank. Ideally you have set yourself
up well to express has much strength as possible in these last couple weeks of training. A common
mistake that we see within PERSIST is individuals going too hard in the early weeks and not
allowing for enough room to progress in the final weeks of the training cycle.

Approaching the first week or two of each training cycle a bit easier, allows for you to recover from
the challenging stimulus of the last couple weeks of the previous training cycle and maximize your
potential within the last couple weeks of the current training cycle. Keep this approach in mind as
you complete your last week of this cycle and start your next training cycle.

Short on Time?
Skip the conditioning section today.

B) Strength Intensity - Pullups + Rows (12-15 min) : 4 sets

1) 6 Strict Pronated Pullup @21X1
- rest 15 sec
2) 6 Dual Gorilla Row @21X1
- - rest 90 sec and back to 1)

Progression Note:
The reps have decreased from week 2, allowing for an increase in weight. Increase weight on the
row and decrease assistance on the pullup.
C) Strength Balance - Bicep and Upper Trap (10 min) : Every 2:30 x 4 working sets
1) 10 Zottman Curl @30X0
- rest 10 sec
2) 10/side Single Arm Lean Away Dumbbell Shrug @21X1
rest until the next 3:30

Progression Note:
Increase the weight from Week 1 for both movements. (decrease in reps).

D) Fatigued Abdominals (18-20 min) : For Time @ Sustainable Pace

15-12-9-6-9-12-15
GHD Sit Ups or Sit Ups
Goblet Box Step Up 53/35lbs
Row Calories (female Rx - 12-9-6-3-6-9-12)

Cooldown (5 min)

Shinbox Switch x 10 reps/side

Single Arm Wall Prayer Stretch x 60 sec/side
Wall Bicep Stretch x 30 sec/side
Pole Rhomboid Stretch x 60 sec

-----

Thursday August 8, 2024

Active Recovery Day - Week 6 - Day 4

A) Active Recovery Work : Run, Bike, Ski, or Row 60sec Moderate

Walk 30sec
x8

4 Sets
- Quadruped Plank Shoulder Taps x 10/arm
- 15sec Single Leg Wall Sit/leg
- 15sec Planche Lean

Run, Bike, Ski, or Row 60sec Moderate

Walk 30sec
x8

4 Sets
- 15sec Single Arm Reverse Plank Bridge R
- 15sec Single Arm Reverse Plank Bridge L
- 15sec Star Plank R
- 15sec Star Plank L

Run, Bike, Ski, or Row 60sec Moderate

Walk 30sec
x8

B) PERSIST RECOVERY MOBILITY SESSION: 30 min Mobility

1. Wrist Extension Stretch x 1 min

2. Wrist Flexion Stretch x 1 min
3. Wrist Circles x 10
4. Downdog to Updog x 5
5. Prone Shoulder External Rotation x 5 with 5 sec hold.
6. Prone Band Pass Through x 10
7. Butterfly Stretch Fold x 10
8. Crab Reach x 5/side
9. Half Kneeling Hamstring Stretch x 1 min/side
10. Half Kneeling Hip Flexor Stretch x 1 min/side
11. Pancake Stretch x 1 min L, 1 min R, 1 min Center
12. Reclining Hero Pose x 1 min
13. Reverse Nordics x 10

-----

Friday August 9, 2024

PUMP COND JULY - Week 6 - Day 5

Warmup (8-10 min)

2 min Cardio of Choice

+
3 Sets
15sec Cardio Sprint
- directly into
1) 5/side Barbell KOT Split Squat
2) 5 Barbell Sumo Stance Goodmorning
3) 10/side Copenhagen Raise

A) Coach Note: Warmup Progression

The exercises have progressed a lot throughout the 6 weeks leading to a moderately challenging
warmup. This progression is a good way to explore movements and identify where you have
weaknesses. In the case that any of the exercises are too challenging you may go back to previous
weeks of warmup and utilize the movement regression.

Short on Time?
Skip the strength balance section today.

B) Strength Intensity 1 - Deadlift (15 min): Every 3:00 x 4 working sets

Conventional Deadlift
Warm-Up Set - 10 - RPE 6 @20X1
Working Set 1 - 10 - RPE 7 @20X1
Working Set 2 - 8 - increase by 2-5% from set 1 @20X1
Working Set 3 - 6 - increase by 2-5% from set 2 @20X1
Working Set 4 - 4 - increase by 2-5% from set 3 @20X1

Progression Note:
Reps are staying the same, aim to increase set 1 weight by 2% from week 4.

C) Strength Balance - Single Leg Knee Flexion + Hamstrings (15 min) : Every 60 sec x 10 working
sets (10 minutes)
Minute 1) 6 Band Assisted Nordic Curl OR 6 BC Gliding Hamstring Curl
Minute 2) 12 Front Rack Reverse Lunge

Loading Note:
Perform 1 warmup set of each movement to determine starting weight. Aim for RPE 6-7 on the first
set and then keep weight the same for the remainder of the sets.

D) Hinge Sprint (15-18 min) : 5 Sets

60sec AMRAP
8 DB Power Cleans
6 Dual Dumbbell Hang Snatch
4 DB Front Squats
Row Max Meters in Time Remaining
-rest 90sec and restart

Cooldown (5 min)

Elevated Pigeon x 60 sec/side

Elevated Pigeon Goodmorning x 10 rep/side
Butterfly Stretch or Weighted Butterfly Stretch x 60 sec
Middle Split x 60 sec

-----

Saturday August 10, 2024

PUMP COND JULY - Week 6 - Day 6

Warm Up (8-10 min)

2 min Cardio of Choice

+
2 Sets
1) 10 Banded YTW (10 reps in each position)
2) 10 Prone Banded Pass Through
3) 30 sec Supinated Passive Hang

A) Coach Note: Cooldown progression

Hopefully you have been performing the cool down every week for the last 6 weeks and have seen
some improvement in your muscle length on these specific stretches. The stretches each week are
oriented towards the areas being trained. The muscles respond best to stretching when they are
thoroughly warm. Although it is easy to skip the cooldown, think of this section of training as your
insurance payment each day. A little investment now can save you from a worse injury happening
later down the line.

Short on Time?
Skip the conditioning
B) Strength Intensity - Bodyweight Strength (Dips/Rows) (12 min) : Every 45 sec x 10 sets (40 total
reps each)
Set 1: 12 Strict Bar Dip @20X0
Set 2: 4 Ring Row @20X0
Set 3: 10 Strict Bar Dip
Set 4: 6 Ring Row
Set 5: 8 Strict Bar Dip
Set 6: 8 Ring Row
Set 7: 6 Strict Bar Dip
Set 8: 10 Ring Row
Set 9: 4 Strict Bar Dip
Set 10: 12 Ring Row

Loading Note:
The same reps will be used as week 4, aim to improve the quality of all sets/reps.

C) Strength Balance - Arms (10-12 min) : 4 sets

1) 1:1/4 Barbell Bicep Curl; 4-6 reps
- rest 15 sec
2) Barbell Skullcrusher: 8 reps
- - rest 90 sec and back to 1)

Progression Note:
The reps have decreased from week 1, aim to increase weight by 2-5%.

D) Upper Grind/Upper Chipper (12-18 min) : For Quality

500/400m Row
+
30 Dumbbell Bench Press 50/35lbs
30 Weight Plate Turkish Sit Ups 10-25lbs
20 Dumbbell Bench Press 50/35lbs
20 Weight Plate Turkish Sit Ups 10-25lbs
10 Dumbbell Bench Press 50/35lbs
10 Weight Plate Turkish Sit Ups 10-25lbs
+
500/400m Row

Cooldown (5 min)
Cat Cow x 5 reps
Updog to Downdog x 5 reps
Childs Pose Lat Stretch x 30 sec/side
Childs Pose Reach Through Stretch x 30 sec/side
Active Scratch Test x 10 reps

-----

Sunday August 11, 2024

PERSIST LIFE - Sunday Rest Day

A) REST DAY - Work In Lesson: Happy Sunday Functional Bodybuilders,

There are lots of different opinions out there on what constitutes a healthy diet. Depending on your
goals, everyone seems to have a different plan of how you should approach it from a food
perspective.

One thing, however, that most people agree on is that if you have quality food options readily
available you are less likely to succumb to high-calorie, low-quality, fast options out there.

What this means to me is having the fridge and pantry stocked, and meals prepared ahead of time.

Directive - Shop on Sunday for the entire week. Think about how much food you will need to get
you through to the following Sunday. Make sure you prioritize getting good PROTEIN and PRODUCE
options for your home. If you haven’t looked up our PERSIST WITH PROTEIN ebook resource, then
grab here (https://functional-bodybuilding.com/persist-with-protein/).

Here is a brief review. Keep your pantry, freezer, and fridge stocked with quality meats, starches,
veggies, and dairy. Shop the perimeter of the store and stay away from boxed, canned, or packaged
stuff. Just buy as fresh as you can.

PREP - I like to make sure I have protein prepped for at least 2-3 days at a time so I never miss a
chance to get some good protein at a meal or snack.

Warmly,
Marcus

-----
Persist PUMP CONDITION 3x/Week

Monday August 5, 2024

COND 3x July - Week 6 - Day 1

Warmup (8-10 min)

2 min Cardio of Choice

+
3 Sets
1) 10 Shoulder Extension Bridge
2) 16 Beast to Sit Through (8/side)
3) 5 Pike Strict HSPU

A) Coach Note: Final week approach

The final week is a great time to test what you have left in the tank. Ideally you have set yourself
up well to express has much strength as possible in these last couple weeks of training. A common
mistake that we see within PERSIST is individuals going too hard in the early weeks and not
allowing for enough room to progress in the final weeks of the training cycle.

Approaching the first week or two of each training cycle a bit easier, allows for you to recover from
the challenging stimulus of the last couple weeks of the previous training cycle and maximize your
potential within the last couple weeks of the current training cycle. Keep this approach in mind as
you complete your last week of this cycle and start your next training cycle.

Short on time?
Skip the conditioning

B) Strength Intensity - Bodyweight Strength (Dips/Rows) (12 min) : Every 45 sec x 10 sets (40 total
reps each)
Set 1: 12 Strict Bar Dip @20X0
Set 2: 4 Ring Row @20X0
Set 3: 10 Strict Bar Dip
Set 4: 6 Ring Row
Set 5: 8 Strict Bar Dip
Set 6: 8 Ring Row
Set 7: 6 Strict Bar Dip
Set 8: 10 Ring Row
Set 9: 4 Strict Bar Dip
Set 10: 12 Ring Row

Loading Note:
The same reps will be used as week 4, aim to improve the quality of all sets/reps.

C) Strength Balance - Single Leg Knee Flexion + Hamstrings (12 min): Every 60 sec x 10 working
sets
Minute 1-5) 6 Band Assisted Nordic Curl
Minute 6-10) 12 Front Rack Reverse Lunge

Loading Note:
Perform 1 warmup set of each movement to determine starting weight. Aim for RPE 6-7 on the first
set and then keep weight the same for the remainder of the sets.

D) Fatigued Abdominals (15 min) : For Time @ Sustainable Pace

15-12-9-12-15
GHD Sit Ups or Sit Ups
Goblet Box Step Up 53/35lbs
Row Calories (female Rx - 12-9-6-9-12)

Cooldown (5 min)

Shoulder Extension Stretch on Floor x 60 sec

Prayer Stretch x 60 sec
Reverse Shoulder Wall Circles x 10 reps/side
Elevated Pigeon Stretch x 60 sec/side
Foot Elevated Hamstring Stretch x 30-60 sec/side

-----

Tuesday August 6, 2024

PERSIST RECOVER - Week 6 - Day 2
A) Active Recovery Work : Goal - complete 30min of low-intensity steady-state movements today.
You can get out for a 30min walk today, go for a hike on some moderate terrain, or if you like to
bike or swim, have at it.

B) PERSIST RECOVERY MOBILITY SESSION: 30 min Mobility

1. Wrist Extension Stretch x 1 min

2. Wrist Flexion Stretch x 1 min
3. Wrist Circles x 10
4. Downdog to Updog x 5
5. Prone Shoulder External Rotation x 5 with 5 sec hold.
6. Prone Band Pass Through x 10
7. Butterfly Stretch Fold x 10
8. Crab Reach x 5/side
9. Half Kneeling Hamstring Stretch x 1 min/side
10. Half Kneeling Hip Flexor Stretch x 1 min/side
11. Pancake Stretch x 1 min L, 1 min R, 1 min Center
12. Reclining Hero Pose x 1 min
13. Reverse Nordics x 10

-----

Wednesday August 7, 2024

COND 3x July - Week 6 - Day 3

Warmup (8 min)

8 Minute Bike @ conversation pace

*At 0:00, 4:00, and 8:00 perform:
1) 8 Russian KBS
2) 12 Alternating Split Stance KB Balsitic Row (6/side)
3) 15 sec Goblet Squat Hold

A) Coach Note: Cooldown progression

Hopefully you have been performing the cool down every week for the last 6 weeks and have seen
some improvement in your muscle length on these specific stretches. The stretches each week are
oriented towards the areas being trained. The muscles respond best to stretching when they are
thoroughly warm. Although it is easy to skip the cooldown, think of this section of training as your
insurance payment each day. A little investment now can save you from a worse injury happening
later down the line.

Short on time?
Reduce the Strength Balance and Conditioning to 3 sets.

B) Strength Intensity - Quad Dominant Squat (12 min) : Every 90 sec x 8 working sets
Cyclist Back Squat
Warm-Up Set - 8 - RPE 6 @20X0
Working Set 1 - 8 - RPE 6 @20X0
Working Set 2 - 8 - same weight as set 1 @20X0
Working Set 3 - 8 - same weight as set 1 @20X0
Working Set 4 - 8 - same weight as set 1 @20X0
Working Set 5 - 8 - same weight as set 1 @20X0
Working Set 6 - 8 - same weight as set 1 @20X0
Working Set 7 - 8 - same weight as set 1 @20X0
Working Set 8 - 8 - same weight as set 1 @20X0

Progression Note:
One additional set will be added this week. Aim to match the weight used from week 2.

C) Bench + Bicep Superset (15 min) : Every 3:00 x 4 working sets

1) Dumbbell Bench Press
- rest 10 sec
3) 10 Zottman Curl @30X0
rest until the next 3:00

Bench Press Loading Note:

Warm-Up Set - 10 - RPE 6 @20X0
Working Set 1 - 10 - RPE 8 @20X0
Working Set 2 - 8 - RPE 8 @20X0
Working Set 3 - 6 - RPE 8 @20X0
Working Set 4 - Max UB reps at Set 1 Weight @20X0

Curl Progression Note:

Increase the weight from Week 1 for both movements. (decrease in reps).

D) Hinge Sprint (12-18 min) : 5 Sets

60sec AMRAP
8 DB Power Cleans
6 Dual Dumbbell Hang Snatch
4 DB Front Squats
Row Max Meters in Time Remaining
-rest 90sec and restart

Cooldown (5 min)

Shinbox Switch x 10 reps/side

Single Arm Wall Prayer Stretch x 60 sec/side
Wall Bicep Stretch x 30 sec/side
Pole Rhomboid Stretch x 60 sec

-----

Thursday August 8, 2024

PERSIST RECOVER - Week 6 - Day 4

A) Active Recovery Work : Goal - complete 30min of low-intensity steady-state movements today.
You can get out for a 30min walk today, go for a hike on some moderate terrain, or if you like to
bike or swim, have at it.
B) Persist Recover - Bodyweight Strength and Mobility Session: Front Splits

1. Supine Hamstring Stretch x 1 min/side

2. Active Straight Leg Raise x 5/side with 5 sec hold.
3. Couch Stretch x 1-2 min/side
4. Front Split Progression x 10/side
5. Front Split x 1-2 min/side

-----

Friday August 9, 2024

COND 3x July - Week 6 - Day 5

Warmup (8-10 min)

2 min Cardio of Choice
+
3 Sets
15sec Cardio Sprint
- directly into
1) 5/side Barbell KOT Split Squat
2) 5 Barbell Sumo Stance Goodmorning
3) 10 Banded YTW

A) Coach Note: Warmup Progression

The exercises have progressed a lot throughout the 6 weeks leading to a moderately challenging
warmup. This progression is a good way to explore movements and identify where you have
weaknesses. In the case that any of the exercises are too challenging you may go back to previous
weeks of warmup and utilize the movement regression.

Short on time?
Skip Strength Balance

B) Strength Intensity - Deadlift (15 min) : Every 3:00 x 4 working sets

Conventional Deadlift
Warm-Up Set - 10 - RPE 6 @20X1
Working Set 1 - 10 - RPE 7 @20X1
Working Set 2 - 8 - increase by 2-5% from set 1 @20X1
Working Set 3 - 6 - increase by 2-5% from set 2 @20X1
Working Set 4 - 4 - increase by 2-5% from set 3 @20X1

Progression Note:
Reps are staying the same, aim to increase set 1 weight by 2% from week 4.

C) Strength Balance - Pullups + Rows (15 min) : 4 sets

1) 6 Strict Pronated Pullup @21X1
- rest 15 sec
2) 6 Dual Gorilla Row @21X1
- - rest 90 sec and back to 1)

Progression Note:
The reps have decreased from week 2, allowing for an increase in weight. Increase weight on the
row and decrease assistance on the pullup.
D) Lower Ascending Triplets (12 min): 12mins Continuous Effort
2-4-6-8-10-12.... increase by 2 reps every round
Single Arm KB Rack Cossack Squat Right 53/35lbs
Single Arm KB Rack Cossack Squat Left 53/35lbs
Quadruped Plank Pull Through (R+L = 1) 53/35lbs
*Run 100m After Every Round

Cooldown (5 min)

Half Kneeling Hip Flexor Stretch x 30 sec/side

Butterfly Stretch or Weighted Butterfly Stretch x 60 sec
Middle Split x 60 sec
Downdog to Updog x 5
Cross Body Stretch x 30 sec/side
Tall Kneeling Lats/Triceps Stretch x 30 sec/side

-----

Saturday August 10, 2024

Active Recovery Day - Week 6 - Day 6

A) Active Recovery Gym: Run, Bike, Ski, or Row 60sec Moderate

Walk 30sec
x8

4 Sets
- Quadruped Plank Shoulder Taps x 10/arm
- 15sec Single Leg Wall Sit/leg
- 15sec Planche Lean

Run, Bike, Ski, or Row 60sec Moderate

Walk 30sec
x8

4 Sets
- 15sec Single Arm Reverse Plank Bridge R
- 15sec Single Arm Reverse Plank Bridge L
- 15sec Star Plank R
- 15sec Star Plank L
Run, Bike, Ski, or Row 60sec Moderate
Walk 30sec
x8

B) PERSIST RECOVERY MOBILITY SESSION: Hip External Rotation

1. Weighted Butterfly Stretch x 2 min

2. Supine Figure 4 Stretch x 1-2 min/side
3. Shinbox ER Stretch x 1-2 min/side
4. Shinbox Thoracic Rotation x 5-10/side
5. Shinbox Rear Leg ER x 5-10/side
6. Elevated Pigeon Stretch x 1-2 min/side
7. Sidelying Active Hip ER x 5/side

-----

Sunday August 11, 2024

PERSIST LIFE - Sunday Rest Day

A) REST DAY - Work In Lesson: Happy Sunday Functional Bodybuilders,

There are lots of different opinions out there on what constitutes a healthy diet. Depending on your
goals, everyone seems to have a different plan of how you should approach it from a food
perspective.

One thing, however, that most people agree on is that if you have quality food options readily
available you are less likely to succumb to high-calorie, low-quality, fast options out there.

What this means to me is having the fridge and pantry stocked, and meals prepared ahead of time.

Directive - Shop on Sunday for the entire week. Think about how much food you will need to get
you through to the following Sunday. Make sure you prioritize getting good PROTEIN and PRODUCE
options for your home. If you haven’t looked up our PERSIST WITH PROTEIN ebook resource, then
grab here (https://functional-bodybuilding.com/persist-with-protein/).
Here is a brief review. Keep your pantry, freezer, and fridge stocked with quality meats, starches,
veggies, and dairy. Shop the perimeter of the store and stay away from boxed, canned, or packaged
stuff. Just buy as fresh as you can.

PREP - I like to make sure I have protein prepped for at least 2-3 days at a time so I never miss a
chance to get some good protein at a meal or snack.

Warmly,
Marcus

-----

Persist PILLARS

Monday August 5, 2024

PILLARS JULY - Week 6 - Day 1

Warm Up (8-10 min)

2 min Cardio of Choice

+
3 Sets
15sec Cardio Sprint
- directly into
1) Goblet Squat Hold x 15 sec
2) Russian Babymaker x 10
3) Full Squat Burpee x 5
4) Pike Strict HSPU x 5
- rest as needed and start the next set

A) Coach Note: Late Cycle Approach

Approaching the last couple weeks of the training cycle, you should be very familiar with the
formats and exercises that are being performed. Utilize this to your advantage to maximize the
stimulus that you are able to get. The greater the stimulus, the greater the adaptation.
The later weeks of the cycle is where the benefit of variety and consistency match in a beautiful
medley. There is a sweet spot between these two variables that we at FBB believe to be the best
way to progress in training for a long time to come. Variety is beneficial for various reasons,
consistency is potentially even more beneficial for a variety of reasons. FBB is built on a
combination of both variety and consistency that lead to athletes feeling built, not burnt.

Short on time?
Skip Strength Balance

B) Strength Intensity - Quad Dominant Squat (12 min): Every 90 sec x 8 working sets
Cyclist Back Squat
Warm-Up Set - 8 - RPE 6 @20X0
Working Set 1 - 8 - RPE 6 @20X0
Working Set 2 - 8 - same weight as set 1 @20X0
Working Set 3 - 8 - same weight as set 1 @20X0
Working Set 4 - 8 - same weight as set 1 @20X0
Working Set 5 - 8 - same weight as set 1 @20X0
Working Set 6 - 8 - same weight as set 1 @20X0
Working Set 7 - 8 - same weight as set 1 @20X0
Working Set 8 - 8 - same weight as set 1 @20X0

Progression Note:
One additional set will be added this week. Aim to match the weight used from week 2.

C) Strength Balance - Push GIANT Set (16 min): Every 4:00 x 4 working sets
1) 10 DB Front Raise @40X0
- directly into
2) 4 DB Strict Press @21X1 + 4 DB Push Press @20X1
- directly into
3) 15-20 Banded Overhead Tricep Extension
- - rest until the next 4:00

Progression Note:
Keep weight the same on the lateral raise from Week 4 (the tempo has increased). Increase weight
on the DB Press (lower reps this week).
D) Push Intervals (12 min): Every 4mins x 3 Sets
10 Inchworm Pushup
12 Alternating KB Clean and Jerk
12 Burpee over KB

Cooldown (5 min)

Shoulder Extension Stretch on Floor x 60 sec

Prayer Stretch x 60 sec
Reverse Shoulder Wall Circles x 10 reps/side
Half Kneeling Hip Flexor x 60 sec/side

-----

Tuesday August 6, 2024

PILLARS JULY - Week 6 - Day 2

Warmup (8 min)

8 Minute Bike @ conversation pace

*At 0:00, 4:00, and 8:00 perform:
1) 10 Russian KBS
2) 20 Alternating Split Stance KB Ballistic Row (10/side)

A) Coach Note: Final week approach

The final week is a great time to test what you have left in the tank. Ideally you have set yourself
up well to express has much strength as possible in these last couple weeks of training. A common
mistake that we see within PERSIST is individuals going too hard in the early weeks and not
allowing for enough room to progress in the final weeks of the training cycle.

Approaching the first week or two of each training cycle a bit easier, allows for you to recover from
the challenging stimulus of the last couple weeks of the previous training cycle and maximize your
potential within the last couple weeks of the current training cycle. Keep this approach in mind as
you complete your last week of this cycle and start your next training cycle.

Short on time?
Skip Conditioning

B) Strength Intensity - Pullups + Rows (15 min) : 4 sets

1) 6 Strict Pronated Pullup @21X1
- rest 15 sec
2) 6 Dual Gorilla Row @21X1
- - rest 90 sec and back to 1)

Progression Note:
The reps have decreased from week 2, allowing for an increase in weight. Increase weight on the
row and decrease assistance on the pullup.

C) Strength Balance - Hinge + Calves (12 min): 3 sets

1) 14 Sumo RDL @30X1
- rest 15 sec
2) 15-20 Bodyweight Donkey Calf Raise @21X1
- - rest 90 sec and back to 1)

Progression Note:
The RDL has increased by 1 rep/side. Aim to match the same weight from week 4.

D) Fatigued Abdominals (18 min): For Time @ Sustainable Pace

15-12-9-12-15
GHD Sit Ups or Sit Ups
Goblet Box Step Up 53/35lbs
Row Calories (female Rx - 12-9-6-9-12)

Cooldown (5 min)

Shinbox Switch x 10 reps/side

Single Arm Wall Prayer Stretch x 60 sec/side
Wall Bicep Stretch x 30 sec/side
Pole Rhomboid Stretch x 60 sec

-----

Wednesday August 7, 2024

PERSIST RECOVER - Week 6 - Day 3
A) Active Recovery Work : Goal - complete 30min of low-intensity steady-state movements today.
You can get out for a 30min walk today, go for a hike on some moderate terrain, or if you like to
bike or swim, have at it.
B) PERSIST RECOVERY MOBILITY SESSION: 30 min Mobility

1. Wrist Extension Stretch x 1 min

2. Wrist Flexion Stretch x 1 min
3. Wrist Circles x 10
4. Downdog to Updog x 5
5. Prone Shoulder External Rotation x 5 with 5 sec hold.
6. Prone Band Pass Through x 10
7. Butterfly Stretch Fold x 10
8. Crab Reach x 5/side
9. Half Kneeling Hamstring Stretch x 1 min/side
10. Half Kneeling Hip Flexor Stretch x 1 min/side
11. Pancake Stretch x 1 min L, 1 min R, 1 min Center
12. Reclining Hero Pose x 1 min
13. Reverse Nordics x 10

-----

Thursday August 8, 2024

PILLARS JULY - Week 6 - Day 4

Warmup (8-10 min)

2 min Cardio of Choice

+
3 Sets
15sec Cardio Sprint
- directly into
1) 5/side Barbell KOT Split Squat
2) 5 Barbell Sumo Stance Goodmorning
3) 10/side Copenhagen Raise

A) Coach Note: Warmup Progression

The exercises have progressed a lot throughout the 6 weeks leading to a moderately challenging
warmup. This progression is a good way to explore movements and identify where you have
weaknesses. In the case that any of the exercises are too challenging you may go back to previous
weeks of warmup and utilize the movement regression.

Short on time?
Skip Strength Balance

B) Strength Intensity 1 - Deadlift (12 min): Every 3:00 x 4 working sets

Conventional Deadlift
Warm-Up Set - 10 - RPE 6 @21X1
Working Set 1 - 10 - RPE 7 @21X1
Working Set 2 - 8 - increase by 2-5% from set 1 @21X1
Working Set 3 - 6 - increase by 2-5% from set 2 @21X1
Working Set 4 - 4 - increase by 2-5% from set 3 @21X1

Progression Note:
Reps are staying the same, aim to increase set 1 weight by 2% from week 4.

C) Strength Balance - Single Leg Knee Flexion + Hamstrings (12 min) : Every 60 sec x 10 working
sets
Minute 1-5) 6 Band Assisted Nordic Curl
Minute 6-10) 12 Front Rack Reverse Lunge

Loading Note:
Perform 1 warmup set of each movement to determine starting weight. Aim for RPE 6-7 on the first
set and then keep weight the same for the remainder of the sets.

D) Hinge Sprint (15-18 min): 5 Sets

60sec AMRAP
8 DB Power Cleans 50/35
6 Dual Dumbbell Hang Snatch 50/35
4 DB Front Squats 50/35
Row Max Meters in Time Remaining
-rest 90sec and restart

Cooldown (5 min)

Elevated Pigeon x 60 sec/side

Elevated Pigeon Goodmorning x 10 rep/side
Butterfly Stretch or Weighted Butterfly Stretch x 60 sec
Middle Split x 60 sec

-----

Friday August 9, 2024

PILLARS JULY - Week 6 - Day 5

Warm Up (8-10 min)

2 min Cardio of Choice

+
2 Sets
1) 10 Banded YTW (10 reps in each position)
2) 10 Prone Banded Pass Through
3) 30 sec Supinated Passive Hang

A) Coach Note: Congratulations on making it to the end of another training cycle! Reflect on your
progress over the past six weeks. Identify where you saw progress and where you may have
identified weaknesses. Celebrate the wins from this past cycle and get your mind ready to work on
those weaknesses.

Short on time?
Skip Strength Balance

B) Strength Intensity - Bodyweight Strength (Dips/Rows) (12 min): Every 45 sec x 10 sets (40 total
reps each)
Set 1: 12 Strict Bar Dip @20X0
Set 2: 4 Ring Row @20X0
Set 3: 10 Strict Bar Dip
Set 4: 6 Ring Row
Set 5: 8 Strict Bar Dip
Set 6: 8 Ring Row
Set 7: 6 Strict Bar Dip
Set 8: 10 Ring Row
Set 9: 4 Strict Bar Dip
Set 10: 12 Ring Row

Loading Note:
The same reps will be used as week 4, aim to improve the quality of all sets/reps.

C) Strength Balance - Arms (12 min) : 4 sets

1) 1:1/4 Barbell Bicep Curl; 4-6 reps
- rest 15 sec
2) Barbell Skullcrusher: 8 reps @20X0
- - rest 90 sec and back to 1)

Progression Note:
The reps have decreased from week 1, aim to increase weight by 2-5%.

D) Upper Grind/Upper Chipper (15 min): For Quality

500/400m Row
+
30 Dumbbell Bench Press 50/35lbs
30 Weight Plate Turkish Sit Ups 10-25lbs
20 Dumbbell Bench Press 50/35lbs
20 Weight Plate Turkish Sit Ups 10-25lbs
10 Dumbbell Bench Press 50/35lbs
10 Weight Plate Turkish Sit Ups 10-25lbs
+
500/400m Row

Cooldown (5 min)

Cat Cow x 5 reps

Updog to Downdog x 5 reps
Childs Pose Lat Stretch x 30 sec/side
Childs Pose Reach Through Stretch x 30 sec/side
Active Scratch Test x 10 reps

-----

Saturday August 10, 2024

PERSIST RECOVER - Week 6 - Day 6

A) Active Recovery Work : Goal - complete 30min of low-intensity steady-state movements today.
You can get out for a 30min walk today, go for a hike on some moderate terrain, or if you like to
bike or swim, have at it.
B) Persist Recover - Bodyweight Strength and Mobility Session: Front Splits

1. Supine Hamstring Stretch x 1 min/side

2. Active Straight Leg Raise x 5/side with 5 sec hold.
3. Couch Stretch x 1-2 min/side
4. Front Split Progression x 10/side
5. Front Split x 1-2 min/side

-----

Sunday August 11, 2024

PERSIST LIFE - Sunday Rest Day

A) REST DAY - Work In Lesson: Happy Sunday Functional Bodybuilders,

There are lots of different opinions out there on what constitutes a healthy diet. Depending on your
goals, everyone seems to have a different plan of how you should approach it from a food
perspective.

One thing, however, that most people agree on is that if you have quality food options readily
available you are less likely to succumb to high-calorie, low-quality, fast options out there.

What this means to me is having the fridge and pantry stocked, and meals prepared ahead of time.

Directive - Shop on Sunday for the entire week. Think about how much food you will need to get
you through to the following Sunday. Make sure you prioritize getting good PROTEIN and PRODUCE
options for your home. If you haven’t looked up our PERSIST WITH PROTEIN ebook resource, then
grab here (https://functional-bodybuilding.com/persist-with-protein/).

Here is a brief review. Keep your pantry, freezer, and fridge stocked with quality meats, starches,
veggies, and dairy. Shop the perimeter of the store and stay away from boxed, canned, or packaged
stuff. Just buy as fresh as you can.

PREP - I like to make sure I have protein prepped for at least 2-3 days at a time so I never miss a
chance to get some good protein at a meal or snack.

Warmly,
Marcus
-----

Persist PERFORM

Monday August 5, 2024

JULY PERFORM - Week 6 - Day 1

Warmup (8-10 min)

2 min Cardio of Choice

+
3 Sets
1) 10 Shoulder Extension Bridge
2) 16 Beast to Sit Through (8/side)
3) 5 Pike Strict HSPU

A) Coach Notes: Late Cycle Approach

Approaching the last couple weeks of the training cycle, you should be very familiar with the
formats and exercises that are being performed. Utilize this to your advantage to maximize the
stimulus that you are able to get. The greater the stimulus, the greater the adaptation.

The later weeks of the cycle is where the benefit of variety and consistency match in a beautiful
medley. There is a sweet spot between these two variables that we at FBB believe to be the best
way to progress in training for a long time to come. Variety is beneficial for various reasons,
consistency is potentially even more beneficial for a variety of reasons. FBB is built on a
combination of both variety and consistency that lead to athletes feeling built, not burnt.

Short on time?
Skip strength balance

B) Strength Intensity - Push Non Complimentary (15 min) : Every 4:00 x 3 working sets
1) Dumbbell Bench Press; 8 reps @21X1
- directly into
2) Parallette or Kettlebell Push-Up; BW reps to failure @20X0
- - rest until the next 4:00

Progression Note:
The reps have decreased on the bench press. Aim to increase weight by about 5% from week 4.
This pushup variation should continue to allow for more range of motion in the bottom.

C) Strength Balance - Push Non Complimentary (12 min): Every 3:00 x 4 working sets
1) 10 DB Front Raise @30X0
- directly into
2) 4 DB Strict Press @21X1 + 4 DB Push Press @20X1
- - rest until the next 3:00

Progression Note:
The lateral raise tempo is increasing, aim to keep the weight the same as week 4. The reps have
decreased on the db press. Aim to increase weight by about 5% from week 4.

D) Sustainable High Skill (10 min): 12min AMRAP

2k/1800m Bike Buy-In
-in the remaining time complete as many rounds of the following-
7 Toes to Rings
7 Push-Ups
21 Double Unders
E) Finisher: 2-3 sets
1) DB Weighted Sit Up x 10-15
-directly into
2) Side Plank Hip Taps x 10/side
-directly into
3) Hamstring Plank x 30-60 sec
- - rest 60-90 sec and back to 1)

Cooldown (5 min)

Shoulder Extension Stretch on Floor x 60 sec

Prayer Stretch x 60 sec
Reverse Shoulder Wall Circles x 10 reps/side
Passive Hang x 60 sec (feet supported)

-----

Tuesday August 6, 2024

JULY PERFORM - Week 6 - Day 2
Warm Up (8-10 min)

2 min Cardio of Choice

+
3 Sets
15sec Cardio Sprint
- directly into
1) Goblet Squat Hold x 30 sec
2) Russian Babymaker x 10
3) Full Squat Burpee x 5
- rest as needed and start the next set

A) Coach Notes: Lower Body Training Approach

When approaching the lower body training day you should be anticipating a decline in intensity as
the training day goes on - this is because more fatigue accumulates with each additional exercise
and set. In the early weeks of a progression, focus on building a good foundation of being able to
complete the entire workout with fairly high engagement - this means slightly decreasing the
loads in all exercises. If you approached this training block in this way, you can see progression all
the way up to the last training day.

Short on time?
Skip HOT START

B) KB + Plyo Hot Start (9 min): Every 60 sec x 9 min

Minute 1) 3 Right Arm KB Clean + 3 Right Arm KB Front Squat + 3 Right Arm KB Push Press
Minute 2) 3 Left Arm KB Clean + 3 Left Arm KB Front Squat + 3 Left Arm KB Push Press
Minute 3) 3/side Single Leg Box Jump Step Down

C) Strength Intensity - Squat High Volume Phase (12 min): Every 90 sec x 8 working sets
Box Squat
Warm-Up Set - 8 - RPE 6 @21X0
Working Set 1 - 8 - RPE 6 @21X0
Working Set 2 - 8 - same weight as set 1 @21X0
Working Set 3 - 8 - same weight as set 1 @21X0
Working Set 4 - 8 - same weight as set 1 @21X0
Working Set 5 - 8 - same weight as set 1 @21X0
Working Set 6 - 8 - same weight as set 1 @21X0
Working Set 7 - 8 - same weight as set 1 @21X0
Working Set 8 - 8 - same weight as set 1 @20X0

Progression Note:
One additional set will be added this week. Aim to match the weight used from week 4. Expect an
increase in RPE as the sets progress.

D) Strength Balance (12 min) : 3 sets

1) Right Leg Rear Foot Elevated DB RDL; 8-12 reps @30X1
- directly into
2) Right Leg DB Calf Raise; 10-15 reps @21X1
- rest 15-30 sec
3) Left Leg Rear Foot Elevated DB RDL; 8-12 reps @30X1
- directly into
4) Left Leg DB Calf Raise; 10-15 reps @21X1
- rest 60-90 sec and back to 1)

Loading Note:
Perform 1 warmup set of each movement to determine starting weight. Aim for RPE 7 on the first
working set and then keep weight the same for the remainder of the sets.

E) Hinge Sprint (15-20 min): 5 Sets

60sec AMRAP
8 Barbell Deadlifts 155/105
6 Barbell Hang Power Cleans 155/105
4 Barbell Front Rack Reverse Lunges 155/105
Row Max Meters in Time Remaining
-rest 90sec and restart

Effort Note: The goal here is fast pace. Go out sprinting and take appropriate rest to recover before
your next set. Make sure the load is appropriate to perform each complex unbroken.

Cooldown (5 min)

Foot Elevated Hamstring Stretch x 30 sec/side

Half Kneeling Hip Flexor Stretch x 60 sec/side
Runners Lunge Thoracic Rotation x 5 reps/side
Front Foot Elevated Hip Flexion Stretch x 60 sec/side
-----

Wednesday August 7, 2024

JULY PERFORM - Week 6 - Day

Warmup (8 min)

8 Minute Bike @ conversation pace

*At 0:00, 4:00, and 8:00 perform:
1) 10 Russian KBS
2) 20 Alternating Split Stance KB Balsitic Row (10/side)

A) Coach Notes: Final week approach

The final week is a great time to test what you have left in the tank. Ideally you have set yourself
up well to express has much strength as possible in these last couple weeks of training. A common
mistake that we see within PERSIST is individuals going to hard in the early weeks and not
allowing for enough room to progress in the final weeks of the training cycle.

Approaching the first week or two of each training cycle a bit easier, allows for you to recover from
the challenging stimulus of the last couple weeks of the previous training cycle and maximize your
potential within the last couple weeks of the current training cycle. Keep this approach in mind as
you complete your last week of this cycle and start your next training cycle.

Short on time?
Skip Strength Balance

B) Speed Strength - Snatch (18 min) : Barbell Warmup:

1-2 Sets (with Empty Barbell)
10 Snatch Grip RDL
10 BTN Snatch Press or BTN Snatch Push Press
10 Overhead Squat
10sec Squatting Quad Snatch Grip Hold
10sec Snatch Grip Overhead Hold
10sec Overhead Squat Hold
+
Every 60 sec x 12 sets
Minute 1) 1 Power Snatch
Minute 2) 1 Full Snatch
Minute 3) 20 Double Unders + 6-8 Burpee Over Bar

Progression Note:
The goal is to increase weight from last week with lower reps on the snatches.

C) Strength Intensity - Pull Giant Set (16 min) : Every 4:00 x 4 working sets
1) 8 Supinated Strict Pullup @21X1
- directly into
2) 10 Zottman Curl @30X0
- directly into
3) 10-15/side Single Arm Lean Away DB Shrug @21X1
- - rest until the next 4:00

Progression Note:
The reps will be staying the same on the pullups, aim to decrease assistance or add load to make it
more challenging. The reps on the curls will be decreasing, aim to increase load by 5% from week
1.

D) Strength Balance - Row Complex (10 min): 3 sets

1) DB Row Complex; 6 reps
- directly into
2) Bulgarian Ring Row or Supinated Body Row; 8 reps @21X1
- - rest 90 sec and back to 1)

Progression Note:
The reps have decreased on the db row, aim to increase weight by 5% from Week 4.

DB ROW COMPLEX
Bent Over DB Row R + Bent Over DB Row L + Dual DB Bent Over Row

E) Alphabet Soup (20 minutes): 4 Sets:

A. 12 DB Power Cleans 50/35lbs
B. 12 Dumbbell Thrusters 50/35lbs
C. 300/275m Row
D. 10 DB Plank Rows (R + L = 1) 50/35lbs
E. 10 DB Suitcase Walking Lunge 50/35lbs
rest walk 2mins
Set 1 - ABCDE
Set 2 - EDCBA
Set 3 - CDEAB
Set 4 - BAEDC

Cooldown (5 min)

Shinbox Switch x 10 reps/side

Single Arm Wall Prayer Stretch x 60 sec/side
Wall Bicep Stretch x 30 sec/side
Pole Rhomboid Stretch x 60 sec

-----

Thursday August 8, 2024

Active Recovery Day - Week 6 - Day 4

A) Active Recovery Work : Run, Bike, Ski, or Row 60sec Moderate

Walk 30sec
x8

4 Sets
- Quadruped Plank Shoulder Taps x 10/arm
- 15sec Single Leg Wall Sit/leg
- 15sec Planche Lean

Run, Bike, Ski, or Row 60sec Moderate

Walk 30sec
x8

4 Sets
- 15sec Single Arm Reverse Plank Bridge R
- 15sec Single Arm Reverse Plank Bridge L
- 15sec Star Plank R
- 15sec Star Plank L
Run, Bike, Ski, or Row 60sec Moderate
Walk 30sec
x8

B) PERSIST RECOVERY MOBILITY SESSION: 30 min Mobility

1. Wrist Extension Stretch x 1 min

2. Wrist Flexion Stretch x 1 min
3. Wrist Circles x 10
4. Downdog to Updog x 5
5. Prone Shoulder External Rotation x 5 with 5 sec hold.
6. Prone Band Pass Through x 10
7. Butterfly Stretch Fold x 10
8. Crab Reach x 5/side
9. Half Kneeling Hamstring Stretch x 1 min/side
10. Half Kneeling Hip Flexor Stretch x 1 min/side
11. Pancake Stretch x 1 min L, 1 min R, 1 min Center
12. Reclining Hero Pose x 1 min
13. Reverse Nordics x 10

-----

Friday August 9, 2024

JULY PERFORM - Week 6 - Day 5

Warmup (8-10 min)

2 min Cardio of Choice

+
3 Sets
15sec Cardio Sprint
- directly into
1) 5/side Barbell KOT Split Squat
2) 5 Barbell Sumo Stance Goodmorning
3) 10/side Copenhagen Raise

A) Coach Notes: Warmup Progression

The exercises have progressed a lot throughout the 6 weeks leading to a moderately challenging
warmup. This progression is a good way to explore movements and identify where you have
weaknesses. In the case that any of the exercises are too challenging you may go back to previous
weeks of warmup and utilize the movement regression.

Short on time?
Skip the strength balance section.

B) Speed Strength - Clean (15 min) : 2 Sets (with Empty Barbell)

10 RDL
10 Strict Press
10 Front Squat
10sec Squatting Quad Clean Grip Hold
10sec Front Rack Hold
10sec Front Squat Hold
+
Every 90 sec x 6 sets
2 Full Clean

Effort Note:
After your barbell warmup, perform a few ramp up sets to build to your first working set.
Set 1-2: Easy Weight
Set 3-4: Moderate Weight
Set 5-6: Hard Weight
C) Strength Intensity - Deadlift (12 min) : Romanian Deadlift
Every 3:00 x 3 working sets

Deadlift Loading
Warm-Up Set - 10 reps - Easy @20X0
Warm-Up Set - 8 reps - Easy @20X0
Warm-up Set - 4 reps - RPE 5-6
Working Set 1 - 5 reps - RPE 6 @20X0
Working Set 2 - 5 - RPE 6-7 (Increase weight by 5% from Set 1) @20X0
Working Set 3 - 5 - RPE 7-8 (Increase weight by 5% from Set 1) @20X0
Working Set 4 - 5 - RPE 8-9 (Increase weight by 5% from Set 2) @20X0
Working Set 5 - 5 - RPE 9 (Increase weight by 5% from Set 2) @20X0

D) Strength Balance - Hamstring + Single Leg Knee Flexion (12-16 min) : Every 2:00 x 5-6 working
sets
5 Band Assisted Nordics OR 5 Glue Ham Raise
10 DB Front Rack Drop Lunge (5/side) @20X0

Loading Note:
Perform 1 warmup set to determine starting weight. Aim for set 1 to be RPE 7 and then keep
weight the same for the remainder of the sets.

E) Interval Conditioning Threshold (15 min): 2 sets:

Row 500/450m
9 Burpee Box Jump Over (24/20" box)
12 Russian Swing to Goblet Squat 53/35
21 Sit-Ups
42 Double Unders
21 Sit-Ups
12 Russian Swing to Goblet Squat 53/35
9 Burpee Box Jump Over (24/20" box)
Row 500/450m
rest 90-120sec

Cooldown (5 min)

Elevated Pigeon x 60 sec/side

Elevated Pigeon Goodmorning x 10 rep/side
Butterfly Stretch or Weighted Butterfly Stretch x 60 sec
Middle Split x 60 sec

-----

Saturday August 10, 2024

JULY PERFORM - Week 6 - Day 6

Warm Up (8-10 min)

2 min Cardio of Choice

+
2 Sets
1) 10 Banded YTW (10 reps in each position)
2) 10 Prone Banded Pass Through
3) 30 sec Supinated Passive Hang
A) Coach Notes: Congratulations on making it to the end of another training cycle! Reflect on your
progress over the past six weeks. Identify where you saw progress and where you may have
identified weaknesses. Celebrate the wins from this past cycle and get your mind ready to work on
those weaknesses.

Short on time?
Skip the conditioning or strength balance section.

B) HOT START (10 min) : 4 Rounds - Sustain your pace

Bike 700m/560m
6-8 Inchworm Push Ups
6-10 Toes to Bar or Hanging Knee Tucks
C) Strength Balance - Pull Non Complimentary (12 min): Every 4:00 x 3 working sets each
1) Mix Grip Isometric Pullup Hold; 10 sec/side
- directly into
2) Right Arm Dumbbell Row; 6 reps @21X1
- directly into
3) Left Arm Dumbbell Row; 6 reps @21X1
- - rest until the next 4:00

Progression Note:
The reps have decreased from week 4 on the DB row, increase load by 5%.

D) Strength Balance - Push GIANT Set (15 min): Every 3:30 x 4 working sets
1) 3-5 Elevator Ring Dip
- directly into
2) 10 Incline Dumbbell Bench Press
- directly into
3) 15-20 Banded Tricep Extension
rest until the next 3:30

Progression Note:
The reps are staying the same from week 3. Aim to increase load by 2-5%.

E) Conditioning (15-18 min): For Time @ 90% Effort

15-12-9-6-3:
Kipping HSPU
Pendlay Row (135/95lbs)
Calorie Row

rest 3-5mins

For Time @ 90% Effort

3-6-9-12-15:
Hang Clean High Pull 95/75lbs)
Push Press (95/75lbs)
Chest-to-Bar (C2B) Pull-Ups

Cooldown (5 min)

Cat Cow x 5 reps

Updog to Downdog x 5 reps
Childs Pose Lat Stretch x 30 sec/side
Childs Pose Reach Through Stretch x 30 sec/side
Active Scratch Test x 10 reps

-----

Sunday August 11, 2024

PERSIST LIFE - Sunday Rest Day

A) REST DAY - Work In Lesson: Happy Sunday Functional Bodybuilders,

There are lots of different opinions out there on what constitutes a healthy diet. Depending on your
goals, everyone seems to have a different plan of how you should approach it from a food
perspective.

One thing, however, that most people agree on is that if you have quality food options readily
available you are less likely to succumb to high-calorie, low-quality, fast options out there.

What this means to me is having the fridge and pantry stocked, and meals prepared ahead of time.

Directive - Shop on Sunday for the entire week. Think about how much food you will need to get
you through to the following Sunday. Make sure you prioritize getting good PROTEIN and PRODUCE
options for your home. If you haven’t looked up our PERSIST WITH PROTEIN ebook resource, then
grab here (https://functional-bodybuilding.com/persist-with-protein/).
Here is a brief review. Keep your pantry, freezer, and fridge stocked with quality meats, starches,
veggies, and dairy. Shop the perimeter of the store and stay away from boxed, canned, or packaged
stuff. Just buy as fresh as you can.

PREP - I like to make sure I have protein prepped for at least 2-3 days at a time so I never miss a
chance to get some good protein at a meal or snack.

Warmly,
Marcus

-----

Persist MINIMALIST

Monday August 5, 2024

Minimalist July - Week 6 - Day 1

Warm Up (8-10 min)

2 min Cardio of Choice

+
3 Sets
15sec Cardio Sprint
- directly into
1) Goblet Squat Hold x 15 sec
2) Russian Babymaker x 10
3) Full Squat Burpee x 5
4) Pike Strict HSPU x 5
- rest as needed and start the next set

A) Coach Note: Late Cycle Approach

Approaching the last couple weeks of the training cycle, you should be very familiar with the
formats and exercises that are being performed. Utilize this to your advantage to maximize the
stimulus that you are able to get. The greater the stimulus, the greater the adaptation.
The later weeks of the cycle is where the benefit of variety and consistency match in a beautiful
medley. There is a sweet spot between these two variables that we at FBB believe to best way to
progress in training for a long time to come. Variety is beneficial for various reasons, consistency is
potentially even more beneficial for a variety reasons. FBB is built on a combination of both variety
and consistency that lead to athletes feeling built not burnt.

Short on time?
Skip Strength Balance

B) Strength Intensity - Quad Dominant Squat (12 min): Every 90 sec x 8 working sets
DB Suitcase Cyclist Squat
Warm-Up Set - 8 - RPE 6 @20X0
Working Set 1 - 8 - RPE 6 @20X0
Working Set 2 - 8 - same weight as set 1 @20X0
Working Set 3 - 8 - same weight as set 1 @20X0
Working Set 4 - 8 - same weight as set 1 @20X0
Working Set 5 - 8 - same weight as set 1 @20X0
Working Set 6 - 8 - same weight as set 1 @20X0
Working Set 7 - 8 - same weight as set 1 @20X0
Working Set 8 - 8 - same weight as set 1 @20X0

Progression Note:
One additional set will be added this week. Aim to match the weight used from week 2.

C) Strength Balance - Push GIANT Set (15 min) : Every 3:00 x 4 working sets
1) 10 DB Front Raise @40X0
- directly into
2) 4 DB Strict Press @21X1 + 4 DB Push Press @20X1
- directly into
3) 15-20 Banded Overhead Tricep Extension or 15 DB Skullcrusher
- - rest until the next 3:00

Progression Note:
Keep weight the same on the lateral raise from Week 4 (the tempo has increased). Increase weight
on the DB Press (lower reps this week).

D) Push Intervals (12 min): Every 4mins x 3 Sets

10 Inchworm Pushup
12 Alternating DB Power Clean and Jerk (6/side) 50/35lbs
12 Burpee over DB Laterally

Cooldown (5 min)

Shoulder Extension Stretch on Floor x 60 sec

Prayer Stretch x 60 sec
Reverse Shoulder Wall Circles x 10 reps/side
Half Kneeling Hip Flexor x 60 sec/side

-----

Tuesday August 6, 2024

Minimalist July - Week 6 - Day 2

Warmup (8 min)

8 Minute Bike @ conversation pace

*At 0:00, 4:00, and 8:00 perform:
1) 10 Dumbbell Swings
2) 5 DB Chainsaw Row/side

A) Coach Note: Final week approach

The final week is a great time to test what you have left in the tank. Ideally you have set yourself
up well to express has much strength as possible in these last couple weeks of training. A common
mistake that we see within PERSIST is individuals going to hard in the early weeks and not
allowing for enough room to progress in the final weeks of the training cycle.

Approaching the first week or two of each training cycle a bit easier, allows for you to recover from
the challenging stimulus of the last couple weeks of the previous training cycle and maximize your
potential within the last couple weeks of the current training cycle. Keep this approach in mind as
you complete your last week of this cycle and start your next training cycle.

Short on Time?
Skip the conditioning section today.

B) Strength Intensity - Pullups + Rows : 4 sets

1) 6 Strict Pronated Pullup @21X1
- rest 15 sec
2) 6 Dual DB Gorilla Row @21X1
- - rest 90 sec and back to 1)

Progression Note:
The reps have decreased from week 2, allowing for an increase in weight. Increase weight on the
row and decrease assistance on the pullup.

C) Strength Balance - Hinge + Calves : 3 sets

1) 14 DB RDL @30X1
- rest 15 sec
2) 15-20 Bodyweight Donkey Calf Raise @21X1
- - rest 90 sec and back to 1)

Progression Note:
The RDL has increased by 1 rep/side. Aim to match the same weight from week 4.

D) Fatigued Abdominals: For Time @ Sustainable Pace

15-12-9-6-9-12-15
GHD Sit Ups or Sit Ups
Goblet Box Step Up 53/35lbs
*20 Double Unders or 25 Single Unders between each set.

Cooldown (5 min)

Shinbox Switch x 10 reps/side

Single Arm Wall Prayer Stretch x 60 sec/side
Wall Bicep Stretch x 30 sec/side
Pole Rhomboid Stretch x 60 sec

-----

Wednesday August 7, 2024

PERSIST RECOVER - Week 6 - Day 3

A) Active Recovery Work : Goal - complete 30min of low-intensity steady-state movements today.
You can get out for a 30min walk today, go for a hike on some moderate terrain, or if you like to
bike or swim, have at it.

B) PERSIST RECOVERY MOBILITY SESSION: 30 min Mobility

1. Wrist Extension Stretch x 1 min
2. Wrist Flexion Stretch x 1 min
3. Wrist Circles x 10
4. Downdog to Updog x 5
5. Prone Shoulder External Rotation x 5 with 5 sec hold.
6. Prone Band Pass Through x 10
7. Butterfly Stretch Fold x 10
8. Crab Reach x 5/side
9. Half Kneeling Hamstring Stretch x 1 min/side
10. Half Kneeling Hip Flexor Stretch x 1 min/side
11. Pancake Stretch x 1 min L, 1 min R, 1 min Center
12. Reclining Hero Pose x 1 min
13. Reverse Nordics x 10

-----

Thursday August 8, 2024

Minimalist July - Week 6 - Day 4

Warmup (8-10 min)

2 min Cardio of Choice

+
3 Sets
15sec Cardio Sprint
- directly into
1) 5/side Suitcase KOT Split Squat
2) 8 Sumo DB Goodmorning
3) 10/side Copenhagen Raise

A) Coach Note: Warmup Progression

The exercises have progressed a lot throughout the 6 weeks leading to a moderately challenging
warmup. This progression is a good way to explore movements and identify where you have
weaknesses. In the case that any of the exercises are too challenging you may go back to previous
weeks of warmup and utilize the movement regression.
Short on Time?
Skip Strength Balance

B) Strength Intensity 1 - Deadlift (12 min): Every 90 sec x 8 sets (4 working sets/side)
Single Leg Hand Support DB RDL
Warm-Up Set - 10 - RPE 6 @20X1
Working Set 1 - 10 - RPE 7 @20X1
Working Set 2 - 8 - increase by 2-5% from set 1 @20X1
Working Set 3 - 6 - increase by 2-5% from set 2 @20X1
Working Set 4 - 4 - increase by 2-5% from set 3 @20X1

Progression Note:
Reps are staying the same, aim to increase set 1 weight by 2% from week 4.

C) Strength Balance - Single Leg Knee Flexion + Hamstrings (16 min): Every 60 sec x 10 working
sets
Minute 1-5) 12 Front Rack Reverse Lunge
Minute 6-10) 2-3 Hamstring Walk Out

Loading Note:
Perform 1 warmup set of each movement to determine starting weight. Aim for RPE 6-7 on the first
set and then keep weight the same for the remainder of the sets.

D) Hinge Sprint (15 min): 5 Sets

60sec AMRAP
8 Alternating DB Power Snatch 50/35lbs
8 Alternating Single Arm Devils Press 50/35lbs
Squat Jump in Time Remaining
-rest 90sec and restart

Cooldown (5 min)

Elevated Pigeon x 60 sec/side

Elevated Pigeon Goodmorning x 10 rep/side
Butterfly Stretch or Weighted Butterfly Stretch x 60 sec
Middle Split x 60 sec

-----
Friday August 9, 2024
Minimalist July - Week 6 - Day 5

Warm Up (8-10 min)

2 min Cardio of Choice

+
2 Sets
1) 10 Blackburns
2) 10 Prone Half Angel
3) 30 sec Passive Hang

A) Coach Note: Congratulations on making it to the end of another training cycle! Reflect on your
progress over the past six weeks. Identify where you saw progress and where you may have
identified weaknesses. Celebrate the wins from this past cycle and get your mind ready to work on
those weaknesses.

Short on Time?
Skip Strength Balance

B) Strength Intensity - Bodyweight Strength (Dips/Rows) (12 min): Every 45 sec x 12 sets
Set 1: 16 Pushup @20X0
Set 2: 2 Supinated Strict Pullup @20X0
Set 3: 14 Pushup
Set 4: 4 Supinated Strict Pullup
Set 5: 12 Pushup
Set 6: 6 Supinated Strict Pullup
Set 7: 10 Pushup
Set 8: 8 Supinated Strict Pullup
Set 9: 8 Pushup
Set 10: 10 Supinated Strict Pullup
Set 11: 6 Pushup
Set 12: 12 Supinated Strict Pullup

Progression Note;
Try to improve upon the quality from week 4.

C) Strength Balance - Arms (12 min): 4 sets

1) 1:1/4 Dumbbell Bicep Curl; 4-6 reps
- rest 15 sec
2) Overhead DB Tricep Extension: 8 reps
- - rest 90 sec and back to 1)

Progression Note:
The reps have decreased from week 1, aim to increase weight by 2-5%.

D) Upper Grind/Upper Chipper (15 min): For Quality

500/400m Row
+
30 Dumbbell Bench Press 50/35lbs
30 Straight Leg Sit Ups
20 Dumbbell Bench Press 50/35lbs
20 Straight Leg Sit Ups
10 Dumbbell Bench Press 50/35lbs
10 Straight Leg Sit Ups
+
500/400m Row

Cooldown (5 min)

Cat Cow x 5 reps

Updog to Downdog x 5 reps
Childs Pose Lat Stretch x 30 sec/side
Childs Pose Reach Through Stretch x 30 sec/side
Active Scratch Test x 10 reps

-----

Saturday August 10, 2024

PERSIST RECOVER - Week 6 - Day 6
A) Active Recovery Work : Goal - complete 30min of low-intensity steady-state movements today.
You can get out for a 30min walk today, go for a hike on some moderate terrain, or if you like to
bike or swim, have at it.
B) Persist Recover - Bodyweight Strength and Mobility Session: Front Splits

1. Supine Hamstring Stretch x 1 min/side

2. Active Straight Leg Raise x 5/side with 5 sec hold.
3. Couch Stretch x 1-2 min/side
4. Front Split Progression x 10/side
5. Front Split x 1-2 min/side

-----

Sunday August 11, 2024

PERSIST LIFE - Sunday Rest Day

A) REST DAY - Work In Lesson: Happy Sunday Functional Bodybuilders,

There are lots of different opinions out there on what constitutes a healthy diet. Depending on your
goals, everyone seems to have a different plan of how you should approach it from a food
perspective.

One thing, however, that most people agree on is that if you have quality food options readily
available you are less likely to succumb to high-calorie, low-quality, fast options out there.

What this means to me is having the fridge and pantry stocked, and meals prepared ahead of time.

Directive - Shop on Sunday for the entire week. Think about how much food you will need to get
you through to the following Sunday. Make sure you prioritize getting good PROTEIN and PRODUCE
options for your home. If you haven’t looked up our PERSIST WITH PROTEIN ebook resource, then
grab here (https://functional-bodybuilding.com/persist-with-protein/).

Here is a brief review. Keep your pantry, freezer, and fridge stocked with quality meats, starches,
veggies, and dairy. Shop the perimeter of the store and stay away from boxed, canned, or packaged
stuff. Just buy as fresh as you can.

PREP - I like to make sure I have protein prepped for at least 2-3 days at a time so I never miss a
chance to get some good protein at a meal or snack.
Warmly,
Marcus