My Training Program · Functional Body Composition · 8 weeks · 5 days a week

FBC

The original 8 weeks with barbell floor pulls removed, every superset kept at one station, finishers rebuilt around kettlebells or rings, and a short skill primer added. changed marks anything that differs from the original. Food principles →

Week
Day

How it runs

Structure

  • Training on Mon, Tue, Thu, Fri and Sat. Wednesday and Sunday are off, and tennis and golf go wherever they fit.
  • Block A supersets in weeks 1, 3, 5 and 7. Block B in weeks 2, 4, 6 and 8. Within a block the supersets never change.
  • Each session: warm-up, 5-min skill primer, A and B supersets, finisher.

Progression

Weeks 1–23 sets · 75 s rest
Weeks 3–43 sets · 60 s rest
Weeks 5–64 sets · 60 s rest
Weeks 7–84 sets · 45 s rest

Hold the same loads as the rest gets shorter. Tempos are 4 digits: lowering, bottom pause, lifting, top pause. X means explosive.

Station rule

  • Barbell, rings and fixed equipment (bench, GHD) decide where a superset happens.
  • Dumbbells and kettlebells are portable, so they pair with anything.
  • Finishers use one implement plus bodyweight. No rower or bike.

Loading

  • Weeks 1–2: find the weight that lets you hit the top of the rep range at the tempo. Note it.
  • Last 1–2 sets should burn. If you could do many more, go heavier next time.
  • Don't add extra training on top. Sport counts as your conditioning.