BEYOND KNEE PAIN: FBB ATHLETIC MUSCLE

TABLE OF
CONTENTS

FORWARD 04
INTRODUCTION 06
GETTING STARTED 08
SCHEDULING AND FREQUENCY 12
WORKOUT A 15
WORKOUT B 19
WORKOUT C 24
WORKOUT D 29
WHAT’S NEXT 34

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BEYOND KNEE PAIN: FBB ATHLETIC MUSCLE

3
FORWARD
“I spent the better part of a decade with chronic pain, surgeries, and
athletic failures due to my knees. I was lucky to find exceptional men-
tors and come up with a step-by-step route of knee bulletproofing.

This happens to require addressing not only the knees but also the an-
kles, shins, hamstrings, and hips - and Marcus has learned all that I do
as fast as anyone I can remember!

I was actually following Marcus before he was following me, so it’s been
surreal to get to work with him and train with him in person. From my
first-hand experiences with Marcus, I can confidently say he is the best
workout architect I have ever seen.

What I do is just one piece of his arsenal, and he didn’t do a brush-over

job for flair: he actually dove in and mastered the ATG system for the
sake of those who do his programs.

In a world of exclusion, Marcus is on (in my opinion) the path of truth:

INCLUSION, and he has masterfully worked the ATG system into his own.
People will be getting workouts not quite like anything there’s ever
been!”

BEN PATRICK
FOUNDER, ATHLETIC TRUTH GROUP
@KNEESOVERTOESGUY

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BEYOND KNEE PAIN: FBB ATHLETIC MUSCLE

5
INTRODUCTION
If you are new to Functional Bodybuilding, I wish you a warm welcome -
let me introduce myself. I’m Marcus Filly, and I created Functional Body-
building in 2017 as an answer to reaching a point in my athletic career
that many of you may be familiar with in your own way. After appearing
six times at the CrossFit Games, along with years of other competitive
sports, my body felt broken and I was burned out and unmotivated. I still
loved feeling and looking athletic and being able to express myself phys-
ically, yet I couldn’t see the path forward when my body was saying, “no
more.”

With the help of my coach, I returned to the fundamentals of what I

knew made me feel (and look) the best - bodybuilding movements and
methods that use time honored principles, put together in ways that
didn’t just build muscle for show, but also helped me move well without
feeling like every workout crushed my soul. I called it Functional Body-
building and began sharing some of this training online, and interest
caught on quickly. In addition to growing our team of coaches who work
with clients individually, we launched our first “look good move well”
training program, and have since expanded to be a welcoming place for
a diverse group of athletes and clients around the world who have found
new motivation and love for training that helps them feel good and look
the way they want.

Functional Bodybuilding is a method that can be used for a huge variety

of applications - from changing your body to developing high levels of
athleticism for a specific sport to simply getting stronger and decreas-
ing pain. It’s all about the movement selection and how workouts are
put together to support your own goals.

“I’m Out of Pain...What Now?”

Today, you’re likely here because you’ve been in pain and want to avoid
it going forward, or you want to know how to prevent it from happening
in the first place.

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 BEYOND KNEE PAIN: FBB ATHLETIC MUSCLE

When we work with clients who are coming back to training after inju-
ry, the number one thing they want to know is how to get back to doing
what they love without messing up their body in the process, and going
right back to square one. There’s a bridge from injury back to full capac-
ity, and by building your body up progressively, step by step, you will
strengthen vulnerable areas and prevent further pain - but with thought-
ful training design, you can also handle load, build your capacity, and
get back to feeling confident in the gym.

This ebook came about after I began exploring Ben Patrick’s methods for
getting out of knee pain and building strength in the ankles, knees, and
hips. We struck up a friendship, and Ben came out to my gym to train
and share ideas. We noticed that each of our training styles was comple-
mentary, and Ben asked me to design some workouts for him that incor-
porated the movements he prioritizes to keep his knees healthy, but that
also challenged him to build strength and capacity in other areas.

The workouts in this ebook are ones that Ben incorporates now into his
own training - and I’ll show you exactly how to do the same. They are
scalable, progressive in nature, and simple to work into your week along-
side other training or activities. But they will also help you look good,
move well, and stay hopefully pain free for a long time to come.

7
GETTING STARTED
Before you begin, take a few minutes to familiarize yourself with a few
key Functional Bodybuilding concepts that you’ll use throughout these
workouts. They are each designed to help you get the most out of your
training, and understand how to adapt each workout to your level and
how you’re feeling that day.

TEMPO
You will often see a four-digit number next to a movement, such as 3111
or 20X1. Each of the four digits refers to the speed of each part of the
movement, beginning with the eccentric (downward direction). While
it takes a little time to get used to, understanding and following tempo
will yield enormous benefits in your strength and control.

When you learn to control every part of the movement, you’ll develop
more stability and be able to increase your strength not necessarily by
how much load you’re using, but by how long your muscles are contract-
ing. This is also terrific for joint and tissue health.

Keep in mind that as a general rule, longer tempos will require you to
use lighter weights - over time you’ll get a feel for how to adjust your
load based on the tempo and rep range given, but for now start off
light, see how it feels, and if you’re able to control every single rep with
ease, add on a bit from there.

Click the videos below to watch a short

breakdown of FBB TEMPO guidelines.

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 BEYOND KNEE PAIN: FBB ATHLETIC MUSCLE

HOW TO READ TEMPO:

1st digit - eccentric (down)

2nd digit - isometric (hold)
3rd digit - concentric (up)
4th digit - isometric or pause between reps

X - explode up as quickly as possible, or intend to do so even if the load

makes this difficult

A - assist yourself to the top of a rep

EXAMPLES:

BACK SQUAT; 30X1; 8-10 REPS X 3 SETS; REST 60 SEC

Unrack the bar and start with the first number:

3 seconds down (don’t rush this)

0 second pause at the bottom
X explode up
1 second to take a breath and start the next rep

Pull Up Negative; 51A1; 4-6 reps; rest 45 sec

Even though you have to get to the top of the pull up first, the first number
is still always the eccentric. So with a movement like this you’ll start counting
your first rep on the 3rd digit:

A - Assist yourself to the top of a pull up rep with a step or small jump
1 second squeeze at the top of the rep
5 second lowering yourself slowly down to full extension, controlling
smoothly the whole way
1 second pause at the bottom before letting go and assisting yourself to
the top for your 2nd rep

9
 REST PERIODS
Looking over the workouts, you may wonder why rest periods are de-
fined so precisely. The reason is that rest is a variable that influences
the effect of a movement on your body. Resting two minutes will make
your next set a lot easier than resting 30 seconds - and manipulating
the amount of rest time is also another way to progress bit by bit with-
out changing how much load you use. Additionally, rest times keep your
workout efforts consistent week by week. So try to follow these times as
precisely as you can.

Rest between sides - if you are to perform a unilateral exercise on both

sides, start with your weaker side, and when you finish it’s ok to take
a few seconds to put the weights down, shake it off, and reset before
starting your stronger side. Then match the same number of reps as on
your weaker side. This break between sides doesn’t need to be timed,
but do stay engaged with the exercise so it doesn’t take too long.

REP RANGES
Rep ranges are given in order to allow you to prioritize quality in your
lift. The goal should always be to hit the top range of the lift, but per-
haps you’re challenging yourself with a heavier weight today and you
need time to adjust to it. Perhaps you can usually hit 10 reps at a certain
weight, but your sleep was off last night and you don’t have your full en-
ergy to bring to training. Always prioritize high quality movement, and if
you can only hit the bottom end of the rep range, that is perfectly fine.
However, if you are unable to meet the bottom number, do lower your
weight or choose an easier form of the movement so that you are able to
keep developing your strength.

How to load? Choose something that is a bit challenging to complete

the top end of a rep range with, as long as your form is solid. If it was
easy, go a bit heavier on your next set or make a note to choose a heavi-
er weight the next time.

SETS
Just like tempo and rest periods, the number of sets is a way to control
the stimulus of the workout on your body and the changes and adapta-
tions as a result. If a set range is given, approach it the same way as a
rep range - shoot for the higher end, but if the quality of your movement
declines, stop at the lower end. Over a number of weeks you can build
from 2 sets to 4 sets and more. With more sets comes a greater volume
of work in a single session. This will demand greater capacity, muscle
endurance, strength, and will also demand more recovery time or effort.

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 BEYOND KNEE PAIN: FBB ATHLETIC MUSCLE

FBB FINISHERS
Task - Workouts A, B, and C all have Task oriented finishers. This means
that you have a given amount of work to accomplish and it is all listed
in front of you. The goal is to complete the entire task list with PERFECT
form on all exercises and require as few breaks or stoppages as possi-
ble. Your time to complete is one metric you will have to evaluate how
you are progressing from week to week. In addition, the quality of your
movement, and how you subjectively feel during the Finisher, are great
ways to measure your progress.

Time - Workout D presents you with a Time oriented finisher. This means
that the time domain is given (10, 12, or 14mins). The goal in this format
is to complete the most amount of work in the allotted time that you can
with PERFECT form on all exercises. To accomplish more work from week
to week in the given time frame you will simply need to work more effi-
ciently and take fewer rest breaks. Your total work accomplished is one
metric that will help you compare your performance from week to week.
In addition, the quality of your movement, and how you subjectively feel
during the Finisher, are great ways to measure your progress.

Rounds - This terminology is used to refer to a full cycle through the

circuits listed in the finishers. For Example, workout A has Repetition
Rounds of:

20-16-12-8-4
This means that there are 5 total Rounds with descending repetitions on
every round:

Round 1: 20 reps each movement

Round 2: 16 reps each movement
Round 3: 12 reps each movement
Round 4: 8 reps each movement
Round 5: 4 reps each movement

11
HOW TO APPROACH THE
WORKOUTS - SCHEDULING
AND FREQUENCY
These workouts have been designed to stand alone or be done in con-
junction with your other activities and programs. Deciding how you will
perform these workouts in a given week depends heavily on your oth-
er training, sports, and outside gym activities. You may be very active
and training throughout the week and be better suited to do 2 of these
workouts in addition to your current schedule. Some of you may have
more time and be interested in dedicating 4 days of training per week.
Below are examples of schedules you can follow that balance the work-
load across the week.

2 Days a Week

• Week 1 - Workouts A & B

• Week 2 - Workouts C & D
• Aim for completing them with 2 days rest minimum between work-
outs each week

4 Days a Week

OPTION 1

• Day 1 - Workout A
• Day 2 - Rest
• Day 3 - Workout B
• Day 4 - Rest
• Day 5 - Workout C
• Day 6 - Workout D
• Day 7 - Rest
• Repeat this cycle

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 BEYOND KNEE PAIN: FBB ATHLETIC MUSCLE

OPTION 2

• Day 1 - Workout A
• Day 2 - Workout B
• Day 3 - Rest
• Day 4 - Workout C
• Day 5 - Workout D
• Day 6 - Rest
• Day 7 - Rest
• Repeat this cycle

When is it time to progress your workout intensity?

Achieving the workout Standard in all 4 workouts means you are likely in
the upper 0.1% of fit people on this planet. These workouts are written
in such a way to challenge even the highest-level athletes out there. But
make no mistake, we believe that with proper scaling and progression, a
massive number of you can achieve these Standards on all of these work-
outs. It speaks to the power of the Functional Bodybuilding system and
our approach to progression.

We recommend starting with the Beginner variation for all the workouts
provided. The power of these workouts lies in all of the details in tempo,
rest, rep ranges, and sets, as well as the intention and quality of your
movement. Respecting the details will pay dividends! Our aim is to build
you up without burnout, setbacks, or injury - so take your time working
your way up and your body will reward you by adapting wonderfully to
the training.

13
 EQUIPMENT LIST AND SUBSTITUTIONS

Full List:
• Barbell and Plates
• Squat Rack and Pull Up Bar
• Bench
• Dumbbells up to 30% of bodyweight
• Jump Stretch Band
• *Rings
• *Slant Board
• *Sled
• *Stationary Bike

*Substitution List
• Rings can be replaced with a bar or the floor
• Slant Board can be replaced with heels on a weight plate
• Sleds can be replaced by backwards walking or DB Carries or Running
• Stationary Bike can be replaced by backwards walking or DB Carries
or Running

QUESTIONS?

Visit the Functional Bodybuilding Knowledge Base for more information

on tempo, loading, and other concepts we use in our training:

We have a very active Functional Bodybuilding FaceBook Group where

we are constantly answering customer questions about training. You
are encouraged to join and post your questions there where you will
not only hear from the FBB team, but also thousands of enthusiastic FBB
community members that have likely navigated the same questions you
have. facebook.com/groups/functionalbodybuilding

You can also reach us directly at:

[email protected]

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 BEYOND KNEE PAIN: FBB ATHLETIC MUSCLE

WORKOUT A - Lower & Upper Body

Day 1 - SQUAT PULL & CORE

15
 The Squat and Pull Workout is one of the most potent and powerful
workouts we deliver with Functional Bodybuilding. The impact of a low-
er-body squat paired with an upper-body pulling exercise will elicit a
potent stimulus to the body and challenge even the most experienced
athletes. The advanced versions of this workout are challenging for ELITE
athletes in many different sports and disciplines. So look at building a
great base by taking on the Beginner and then Intermediate scaled ver-
sions first and then you will progress nicely over time.

Click the videos below to watch a short breakdown of each section of the
workout on YouTube. You can also click the name of a movement to see its
corresponding demonstration video.

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 BEYOND KNEE PAIN: FBB ATHLETIC MUSCLE

G EN ER AL WAR M - U P
2-3 Sets
10 Patrick or Poliquin Step Ups/leg
20 Supinated Band Pull Apart
20-30sec Quadruped Plank

B E G I N N E R VA R I AT I O N
A1) Bodyweight or Dumbbell ATG Split Squat: 30X0; 20X0; 6-10reps/leg; rest 75sec x 3 sets
A2) Pull Up Negatives: Slow Controlled Downward; 3-5reps; rest 75sec x 3 sets

B) FBB Finisher: Squat Pull Core

100m Reverse Sled Drag (Light Weight - Complete without any need to stop)
+
15-10-5
Bodyweight VMO Squats
Ring Row (Sufficient Inclined Body Angle in order to Complete Full Sets Without Breaks)
Support Tuck Ups (See Regressions - We want these sets completed with minimal breaks)
+
100m Reverse Sled Drag (Light Weight - Complete without any need to stop)

I N T E R M E D I AT E VA R I AT I O N
A1) Front Rack or Dumbbell ATG Split Squat: 30X0; 20X0; 6-10reps/leg; rest 60sec x 3 sets
A2) Assisted or Bodyweight Pull Ups: 21X0; 6-10reps; rest 60sec x 3 sets

B) FBB Finisher: Squat Pull Core

100m Reverse Sled Drag (Moderate Loading - Complete with no more than a single break)
+
20-15-10-5
VMO Goblet Squats (Progress to loading or heavier loads only when you can complete all
repetitions without breaking for the entire workout - Top Loading 30% of Bodyweight)
Ring Row (Ensure you complete repetitions with full range)
Bodyweight or Weighted Hanging Leg Tucks (Progress to loading or heavier loads only when
you can complete all repetitions without breaking for the entire workout - Top Loading 20%
of Bodyweight)
+
100m Reverse Sled Drag (Moderate Loading - Complete with no more than a single break)

17
 A DVA N C E D VA R I AT I O N
A1) Front Rack ATG Split Squat: 20X0; 6-10reps/leg; rest 45sec x 4 sets (Loading Up to 50%
Bodyweight)
A2) Strict Pull Up: 21X0; 6-10reps; rest 45sec x 4 sets (Bodyweight to BW+)

B) FBB Finisher: Squat Pull Core

For Time - Complete with as few breaks and minimal rest as possible
100m Reverse Sled Drag (Challenging Load - No More Than 2 Breaks Maximum to Complete)
+
20-16-12-8-4
VMO Goblet Squats (30% of Bodyweight)
Ring Row (No Standard - Close to Horizontal for Added Challenge)
Weighted Hanging Leg Tucks (20% Bodyweight)
+
100m Reverse Sled Drag (Challenging Load - No More Than 2 Breaks Maximum to Complete)

MOVEMENT REGRESSIONS OR SUBSTITUTIONS

• Front Rack ATG Split Squats - Dumbbell ATG Split Squats - BW/Foot Elevated DB ATG
Split Squats
• Pull-Ups - Assisted Pull Ups - Pull Up Negatives
• Sleds - Stationary Bike or Backwards Walking
• Ring Row - Body Row on Bar OR Knee on Bench Rows
• Hanging Tuck Up - Dip Support Tuck Ups - Bench Tuck Ups

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 BEYOND KNEE PAIN: FBB ATHLETIC MUSCLE

WORKOUT B - Lower & Upper Body

Day 2 - HINGE PUSH & CARRY

19
 Second to the Squat and Upper Body Pulling, the Hinge and Push Move-
ment combination is right up there with potency. Again we are taking
advantage of the potent stimulus that an upper and lower body exercise
can produce when paired in close proximity to one another. Upper body
pushing and lower body hinging are particularly well suited for one an-
other. Most lowering body hinging exercises require some external load-
ing and therefore gripping with the hands. This will fatigue your grip and
therefore make your pressing movements for the upper body the ideal
pair since they don’t often require grip strength (such as a Bench Press).

Click the videos below to watch a short breakdown of each section of the
workout on YouTube. You can also click the name of a movement to see its
corresponding demonstration video.

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 BEYOND KNEE PAIN: FBB ATHLETIC MUSCLE

G EN ER AL WAR M - U P
2-3 Sets
10 Bodyweight Jefferson Curls
15 Scapular Push Ups
20-30sec Side Plank/side

B E G I N N E R VA R I AT I O N
A1) Hand Supported DB Split Stance RDL: 30X0 x 8-10/leg; rest 75sec x 3 sets
A2) Seated Dumbbell Press: 31X1 x 6-10reps rest 75sec x 3 sets

B) FBB Finisher: Hinge Push Carry

100m Sled Push (Light Load Completed without Stopping Ideally)
+
10 Burpees
+
15-10-5
Bodyweight Back Extensions
*30m DB Farmers Carry
Push Up or Incline Push Up (Sufficient Inclined Body Angle in order to Complete Full Sets
Without Breaks)
*30m Backwards DB Farmer Carry
+
10 Burpees
+
100m Sled Push

21
 I N T E R M E D I AT E VA R I AT I O N
A1) Dumbbell Split Stance RDL: 30X0 x 8-10/leg; rest 60sec x 3 sets (Loading up to 25% BW
per hand)
A2) Strict Bar Dip or Assisted Dip: 30X1 x 6-10reps rest 60sec x 3 sets

B) FBB Finisher: Hinge Push Carry

100m Sled Push (No Standard Weight - You should aim for a load that you can push for 100m
with only 1-2 breaks required if any)
+
10 Dumbbell Burpees
+
20-15-10-5
Loaded Back Extensions (Up to but not exceeding 25% of Bodyweight)
*30m DB Farmers Carry
Dumbbell Deficit Push Up
*30m Backwards DB Farmer Carry
+
10 Dumbbell Burpees
+
100m Sled Push

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 BEYOND KNEE PAIN: FBB ATHLETIC MUSCLE

A DVA N C E D VA R I AT I O N
A1) Barbell Split Stance RDL: 30X0 x 8-10/leg; rest 45sec x 4 sets (Loading up to 75% Body-
weight)
A2) Strict Ring Dip: 30X0 x 6-10reps rest 45sec x 4 sets (Bodyweight to BW+)

B) FBB Finisher: Hinge Push Carry

100m HEAVY Sled Push (No Standard Weight - You should aim for a load that you can push
for 100m with only 2-3 breaks required)
+
10 Dumbbell Up Burpees (25% of Bodyweight per hand or More)
*This dumbbell load will match that used in all DB exercises today.
+
20-16-12-8-4
Loaded Back Extensions (25% of Bodyweight)
*30m DB Farmers Carry
Ring Push Up (No Standard - Closer to Horizontal for Added Challenge)
*30m Backwards DB Farmer Carry
+
10 Dumbbell Up Burpees
+
100m HEAVY Sled Push

MOVEMENT REGRESSIONS OR SUBSTITUTIONS

• Split Stance Barbell RDL - Dumbbell - DB w/ Hand Support

• Strict Ring Dip - Strict Bar Dip - Strict Bar Dip w/ Band - Strict Seated DB Press (Form
Coach)
• Sled Push - Low Push with Shin Angle Forward
• Sled Push - Run Substitution x 3 Distance
• Dumbbell Burpee - Elevated Dumbell Burpee
• Back Extension Set Up - GHD, Box w/ Barbell, Bench w/ Feet Hooked
• Ring Push Up - Deficit DB Push Up - Push Up - Incline Push Up

23
 WORKOUT C - Lower Body Day 3 -
SQUAT HINGE & CORE

24
 BEYOND KNEE PAIN: FBB ATHLETIC MUSCLE

The first two workouts of this book powerfully combined the upper and
lower body in a single workout. For the final two workouts of this book
we will be splitting the upper and lower body into separate workouts.
Workout C is principally focused on the lower body, but as with our pre-
vious two workouts, we are combining different movement patterns to-
gether to ensure we can train balance in the lower extremity. We will be
hinging to tackle the posterior leg musculature, and we will be squatting
to hit the anterior leg musculature. Lastly, there will be some direct core
work intertwined in this session to make this a powerful core and lower
body stimulus.

Click the videos below to watch a short breakdown of each section of the
workout on YouTube. You can also click the name of a movement to see its
corresponding demonstration video.

25
 G EN ER AL WAR M - U P
2-3 Sets
10 Assisted ATG Split Squats/leg
15 Standing Knee Raise (BW or Hand Resisted - Hip Flexor)
20 Elephant Walk Steps

B E G I N N E R VA R I AT I O N
A1) Goblet Slant Board Squat: 3011; 10-12reps; rest 75sec x 3 sets
A2) Dumbbell Romanian Deadlift: 3020; 8-10reps; rest 75sec x 3 sets

B) FBB Finisher: Squat Hinge Core:

800m Stationary Bike
+
3 Rounds
8 Bodyweight or DB ATG Split Squats R
8 Bodyweight or DB ATG Split Squats L
16 Ostrich Walk or DB Hamstring March (8/leg)
30sec Bodyweight Bent Hollow Hold
+
800m Stationary Bike

I N T E R M E D I AT E VA R I AT I O N
A1) Goblet or Front Rack Slant Board Squat: 30X1; 8-12reps; rest 60sec x 3 sets
A2) Dumbbell or Barbell Romanian Deadlift: 30X1; 8-10reps; rest 60sec x 3 sets
*Barbell

B) FBB Finisher: Squat Hinge Core

1000m Stationary Bike
+
3 Rounds
10 Back Rack or DB ATG Split Squats R
10 Back Rack or DB ATG Split Squats L
20 DB Hamstring March (10/leg)
30sec Bodyweight or Weighted Tuck L Hang
+
1000m Stationary Bike

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BEYOND KNEE PAIN: FBB ATHLETIC MUSCLE

27
 A DVA N C E D VA R I AT I O N
A1) Front Rack Slant Board Squat: 30X1; 8-10reps; rest 45sec x 4 sets (Standard Weight -
Loading up to 65% Bodyweight, Progressive Load 65% +)
A2) Snatch Grip Romanian Deadlift: 30X1; 8-10reps; rest 45sec x 4 sets (Standard Weight -
Loading up to 65% Bodyweight, Progressive Load 65% +)

B) FBB Finisher: Squat Hinge Core

1200m Stationary Bike
+
4 Rounds
10 Back Rack ATG Split Squats R (Standard Weight - 50% Bodyweight)
10 Back Rack ATG Split Squats L
20 DB Hamstring March (10/leg) (Standard Weight - 25% BW/hand)
30sec Weighted Tuck L Hang (Standard Weight - 20% Bodyweight)
+
1200m Stationary Bike

MOVEMENT REGRESSIONS OR SUBSTITUTIONS

• Standing Knee Raise - Loading or BW Options

• Elephant Walk Steps - Regressed hands up
• Front Rack Slant Board Squats - Golbet - BW
• Snatch Grip Romanian Deadlift (more upper back involvement and range of motion) -
Clean Grip - Dumbbell
• Back Rack ATG Split Squat - DB ATG Split Squat - Bodyweight ATG Split Squat
• Hamstring March or Ostrich Walk
• Wtd Tuck L Hang - BW Tuck L Hang - Bent Hollow Hold
• Bike Substitutions

28
 BEYOND KNEE PAIN: FBB ATHLETIC MUSCLE

WORKOUT D - Upper Body Day 4 -

PUSH PULL & CARRY

29
 The final workout of this book is similar to Workout C in that we are
focused on mostly just one portion of the body, the upper in this case,
rather than a full body split of upper and lower in the same workout. The
upper body only session is unique in how we are introducing a slight-
ly new FBB Finisher format to you. Because the upper body has some
unique strength and endurance characteristics as compared to the low-
er body, we will be working a very potent muscle endurance format in
your finisher. As for the strength superset and the exercise selection of
the day, we will still aim to provide upper extremity balance with move-
ments that oppose one another. We will include pushing to target the
chest, shoulders, and triceps, and then pair that with pulling for upper
back and bicep development. Additionally we will use DB carries to work
on shoulder and postural endurance.

Click the videos below to watch a short breakdown of each section of the
workout on YouTube. You can also click the name of a movement to see its
corresponding demonstration video.

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 BEYOND KNEE PAIN: FBB ATHLETIC MUSCLE

G EN ER AL WAR M - U P
2-3 Sets
10 DB External Rotation/arm
20 Pronated Band Pull Apart
20-30sec Passive Hang from Rings or Bar

B E G I N N E R VA R I AT I O N
A1) Incline Bench Prone Dumbbell Row: 21X0 x 10-12reps; rest 75sec x 3 sets
A2) Dumbbell Bench Press: 30X1 x 10-12reps; rest 75sec x 3 sets

B) FBB Finisher: Hinge Push Carry

100m DB Farmers Carry (light loading)
+
8mins to Accumulate Most Reps
2-4-6-8-10-12.... keep adding 2 reps
Bench Dip
Ring Row
Dumbbell Pull-Over (light loading)
*immediately when 10mins has expired completely the last 100m Carry
+
100m Backwards DB Farmers Carry

I N T E R M E D I AT E VA R I AT I O N
A1) Incline Bench Prone Dumbbell Row or Barbell Pendlay Row: 21X0 x 10-12reps; rest 60sec
x 3 sets
A2) Dumbbell Bench Press or Close Grip Bench Press: 30X1 x 10-12reps; rest 60sec x 3 sets

B) FBB Finisher: Hinge Push Carry

100m Cross Body DB Carry Switch Arms at 50m
+
10mins to Accumulate Most Reps
2-4-6-8-10-12.... keep adding 2 reps
Feet Elevated Bench Dip (DB Loading up to but not exceeding 25% Bodyweight)
Bench Plank Dumbbell Row R (DB Loading up to but not exceeding 25% Bodyweight)
Bench Plank Dumbbell Row L (DB Loading up to but not exceeding 25% Bodyweight)
Dumbbell Pull-Over (DB Loading up to but not exceeding 25% Bodyweight)
*immediately when 12mins has expired complete the last 150m Carry
+
100m Cross Body DB Carry Switch Arms at 50m

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 A DVA N C E D VA R I AT I O N
A1) Barbell Pendlay Row: 21X0 x 10-12reps; rest 45sec x 4 sets (Standard Weight - Up to 75%
Bodyweight, Progressive Load 75% +)
A2) Close Grip Bench Press: 30X1 x 10-12reps; rest 45sec x 4 sets (Standard Weight - Up to
75% Bodyweight, Progressive Load 75% +)

B) FBB Finisher: Hinge Push Carry

100m Cross Body DB Carry Switch Arms at 50m (25% Bodyweight per hand)
+
12mins to Accumulate Most Reps
2-4-6-8-10-12.... keep adding 2 reps
Feet Elevated Bench Dip (DB Load 25% Bodyweight)
Bench Plank Dumbbell Row R (DB Load 25% Bodyweight)
Bench Plank Dumbbell Row L (DB Load 25% Bodyweight)
Dumbbell Pull-Over (DB Load 25% Bodyweight)
*immediately when 14mins has expired complete the last 100m Carry
+
100m Cross Body DB Carry Switch Arms at 50m

MOVEMENT REGRESSIONS OR SUBSTITUTIONS

• DB External Rotation Cues

• Pendlay - Incline Prone - Back Angle
• Close Grip Bench - DB Bench
• Cross Body Carry - Farmers Carry
• Feet Elevated DB Bench Dip - Bench Dip
• Bench Plank DB Row - Ring Row
• DB Pull Over - Hips and DB below bench - Grip Variations on DB

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BEYOND KNEE PAIN: FBB ATHLETIC MUSCLE

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WHAT’S NEXT?
We encourage you to keep progressing in these workouts for as long as you like - espe-
cially if you are building back resiliency after an injury or a long time away from train-
ing.

If you would like to move on to a different program, Persist is a great next step - this
5x/week online Functional Bodybuilding program is an ongoing training subscription
with three training tracks and athlete support.

TRY A FREE 2 WEEK TRIAL!

We’d love to hear how you liked this program - please email your feedback to
[email protected]

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