8 Week Functional Bodybuilding Program - Summer 2024

This season's workout plan is a functional bodybuilding program - a dynamic and effective approach to building strength, improving movement patterns, and transforming your physique.

This 8 week program is designed to challenge your body in new ways, incorporating a mix of traditional strength training exercises with functional movements that will enhance your daily life.

Push yourself to new limits and achieve a well-rounded level of fitness that will leave you feeling bigger, stronger, and leaner this summer. 

Program Overview

• Duration: 8 Weeks
• Frequency: 5 workout days per week, including 2 run/walk sessions
• Equipment: Calisthenics (bodyweight), Dumbbells, Barbells

Weekly Schedule

• Monday: Upper Body Strength
• Tuesday: Lower Body Strength
• Wednesday: Run/Walk (30 minutes) + Core Workout
• Thursday: Full Body Functional Workout
• Friday: Rest Day
• Saturday: Upper Body Hypertrophy
• Sunday: Run/Walk (30 minutes) + Mobility and Stretching

Week 1-4: Building Foundation

Monday: Upper Body Strength

1. Pull-Ups: 3 sets of 6-8 reps
2. Barbell Bench Press: 4 sets of 6-8 reps
3. Dumbbell Rows: 3 sets of 10 reps per side
4. Dips: 3 sets of 10-12 reps
5. Bicep Curls (Dumbbells): 3 sets of 12-15 reps

Tuesday: Lower Body Strength

1. Squats (Barbell): 4 sets of 6-8 reps
2. Lunges (Dumbbells): 3 sets of 10 reps per leg
3. Romanian Deadlifts (Barbell): 3 sets of 8-10 reps
4. Calf Raises (Bodyweight): 3 sets of 15-20 reps
5. Glute Bridges (Bodyweight): 3 sets of 15 reps

Wednesday: Run/Walk (30 minutes) + Core Workout

1. Plank: 3 sets of 60 seconds
2. Russian Twists: 3 sets of 20 reps per side
3. Leg Raises: 3 sets of 15 reps
4. Bicycle Crunches: 3 sets of 20 reps per side

Thursday: Full Body Functional Workout

1. Burpees: 3 sets of 10 reps
2. Clean and Press (Dumbbell): 3 sets of 8 reps per side
3. Push-Ups: 3 sets of 15-20 reps
4. Goblet Squats (Dumbbell): 3 sets of 12 reps
5. Mountain Climbers: 3 sets of 30 seconds

Saturday: Upper Body Hypertrophy

1. Incline Dumbbell Press: 4 sets of 10-12 reps
2. Seated Dumbbell Shoulder Press: 3 sets of 10-12 reps
3. Lat Pulldowns: 3 sets of 12-15 reps
4. Tricep Extensions (Dumbbell): 3 sets of 12-15 reps
5. Hammer Curls (Dumbbells): 3 sets of 12-15 reps

Sunday: Run/Walk (30 minutes) + Mobility and Stretching

1. Dynamic Stretching: 10 minutes
2. Static Stretching: 10 minutes
3. Foam Rolling: 10 minutes

Week 5-8: Intensifying Workouts

Monday: Upper Body Strength

1. Weighted Pull-Ups: 3 sets of 5-6 reps
2. Incline Barbell Bench Press: 4 sets of 6-8 reps
3. T-Bar Rows: 3 sets of 8-10 reps
4. Weighted Dips: 3 sets of 8-10 reps
5. Concentration Curls (Dumbbells): 3 sets of 12-15 reps

Tuesday: Lower Body Strength

1. Front Squats (Barbell): 4 sets of 6-8 reps
2. Bulgarian Split Squats (Dumbbells): 3 sets of 8 reps per leg
3. Deadlifts (Barbell): 3 sets of 6-8 reps
4. Seated Calf Raises: 3 sets of 15-20 reps
5. Single-Leg Glute Bridges: 3 sets of 12 reps per leg

Wednesday: Run/Walk (30 minutes) + Core Workout

1. Hanging Leg Raises: 3 sets of 10-12 reps
2. Side Planks: 3 sets of 45 seconds per side
3. V-Ups: 3 sets of 15 reps
4. Flutter Kicks: 3 sets of 30 seconds

Thursday: Full Body Functional Workout

1. Box Jumps: 3 sets of 10 reps
2. Snatches (Dumbbell): 3 sets of 6 reps per side
3. Diamond Push-Ups: 3 sets of 12-15 reps
4. Walking Lunges (Dumbbells): 3 sets of 20 reps
5. High Knees: 3 sets of 30 seconds

Saturday: Upper Body Hypertrophy

1. Flat Dumbbell Press: 4 sets of 10-12 reps
2. Arnold Press: 3 sets of 10-12 reps
3. Bent Over Rows (Barbell): 3 sets of 12-15 reps
4. Skull Crushers (Barbell): 3 sets of 12-15 reps
5. Incline Hammer Curls (Dumbbells): 3 sets of 12-15 reps

Sunday: Run/Walk (30 minutes) + Mobility and Stretching

1. Dynamic Stretching: 10 minutes
2. Static Stretching: 10 minutes
3. Foam Rolling: 10 minutes

This 8-week functional bodybuilding workout program combines calisthenics, dumbbells, and barbells to target different muscle groups effectively while integrating functional movements for overall fitness.

The inclusion of run/walk sessions enhances cardiovascular health and should help keep you lean all summer long. Remember to adjust weights and reps according to your fitness level and consult with a fitness professional if needed.

Stay consistent, listen to your body, and enjoy the journey towards a stronger, more functional physique!