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FBB Pump40 PDF
FBB Pump40 PDF
Resistance training and aerobic work are the pillars of any complete fitness program – but
realistically, we don’t always have time to do it all in one session. I’ve experienced more of a
need at times to come into the gym and SIMPLY lift weights – and I’ve heard the same from
many others.
Splitting out the strength training allows you to save your conditioning for other times of
the day or separate days altogether. If I do aerobic work in the morning such as walking or
an Aerobic Power Session, then when I lift later in the day I often just want to get a PUMP
and don't feel up for a hard conditioning workout.
More responsibility will fall on your shoulders to take care of your mobility and aerobic work.
We have resources for that within the Persist program or with our other Ebooks, but if you
prefer to navigate that on your own and simply want to LIFT then this is your place.
P R O G R A M S T R U C T U R E
PUMP 40 is an 8-week progression containing 4 sessions per week – two upper body days,
and two lower body days. Each session takes roughly 40 minutes to complete.
Workout Format:
• 5–10mins – 2 Sets of PreFatigue – 2 exercises for blood flow, pump, and range of
motion
• 12–20mins – Intensity SuperSet – 2 exercises in a SuperSet format
• 9–12mins – Strength Balance Giant Set – 3 exercises for isolation and accessory work
There are NO warm-ups, conditioning pieces, or cool-downs. If you desire those elements of
our training then refer to the Persist full program, specifically the PUMP track to follow a
hypertrophy-focused style of training.
If you remain focused you will absolutely be able to complete the work in 40mins. If you like
to take your time transitioning between the different parts of training, or you want to do
some more warm-up and cool-down work for yourself, then anticipate this taking a bit
longer. Athletes who need to work up to heavier sets to push intensity may need a few extra
minutes as well to recover before the finishers (45–50 for the total session).
H O W T O U S E I N A R O U T I N E
Persist is a complete training program with 4 tracks, each with a different focus. PUMP 40 is
most similar to the Persist PUMP track. Keep in mind that both this program as well as the
tracks in Persist are progressive, and build from week to week. So for more consistent
results, it’s best to stick with one track for a training cycle or more – you can always use the
Short On Time notes within Persist, or eliminate the Functional Pump Conditioning piece.
However, if you love to mix and match, you can swap in workouts from PUMP 40 any time
you’d like a shorter session. Just aim for a balance of movement patterns so you don’t hit too
many similar upper body or lower body movements in a row.
If you are a Persist member and would like to switch to the PUMP 40 progression for an 8
week period of time, you can supplement these workouts with any additional warmups,
cool-downs, conditioning, or mobility work from the Persist program that complements the
movement patterns of the day.
How to Pair These Sessions With Conditioning
You can follow this program on its own, or add your own conditioning work separately.
PUMP 40 is a great way to add resistance training to your routine when you already walk,
run, bike, or play another sport.
You can also pair this program with the Cardio 30/30 workouts included with Persist, or with
the AEROBIC 40 Ebook, which was designed to complement this program.
The programs are flexible so you can experiment and find what feels best for your body and
routine.
• AEROBIC 40 + PUMP 40 in the same session, in either order (will take around 80–90
minutes)
• AEROBIC 40 in the morning, PUMP 40 in the afternoon or evening
• 2 days PUMP 40, 1 day AEROBIC 40
Fancy a pump after class? You can jump right into a PUMP 40 session and skip the pre-fatigue
sine you are already warmed up.
You can also use these sessions to supplement your CrossFit routine with muscle-building
hypertrophy work that won’t beat you up. A PUMP 40 session can also work before class or
on an off day during open gym. Just mind your overall volume and balance movement
patterns to avoid overuse.
N E W T O F B B ? S T A R T H E R E
If this is your first Functional Bodybuilding training program, welcome! You may be unfamiliar
with some of the workout notations or have questions, so here are a few tips:
• Reading Tempo – the Tempo notations such as 20X1 indicate the speed at which each
part of the lift is performed. This is important for building motor control and maintaining
high quality movement. Complete breakdown on how to read and use Tempo
• How to Load – tempo, rep ranges, and rest all impact the amount of weight you can use
while maintaining high quality reps. More on how to load
• More questions? You can find assistance by using the chat bubble on our website at
functional-bodybuilding.com.
W E E K O N E D A Y O N E
A) Pre-Fatigue
The intention with your Pre-Fatigue Pump is to use lower weight and higher reps to push
blood to the muscle tissue. In PUMP 40 this serves as your only prescribed warm-up. If you
require additional prep consider doing some easy cardio and range of motion work to get
started.
Reading Tempo
Note Weight for Progression
If you are new to Tempo, get
In Week 3 we’ll return to the Close Grip Bench Press, a breakdown as well as
building on weight from this week – note your weight(s) answers to other frequently
here. When you save your pdf they will automatically asked questions on our
show up for reference in the next workout when you’ll
website.
need them.
W E E K O N E D A Y T W O
A) Pre-Fatigue
EMOM x 16–20mins:
1st – Back Squat; 2020; 5 reps
2nd – Nordic Hamstring Curl Negatives; 40A0*; 5 reps
• Your goal with these sets is to achieve a 6/7 out of 10 RPE (3–4 reps left in the tank on
each set).
W E E K O N E D A Y T H R E E
A) Pre-Fatigue
B) Intensity SuperSet
EMOM x 16–20mins:
1st – Pronated Weighted Pull Up; 21X0 × 5 reps
2nd – Incline Dumbbell Bench Press; 31X0 × 5 reps
C) Isolation Finisher
Row Points of Performance
2–3 Sets for QUALITY: Using too much bicep? Not sure how to get
Dumbbell Elbowing Row x 8–10/arm the most of this movement? Check out our
Seated Dumbbell Press x 10–15reps full breakdown video as well as one
Single Arm DB Turkish Sit Up x 8–10/arm specific to the DB Elbowing Row
• Your goal with these sets is to achieve a 6/7 out of 10 RPE (3–4 reps left in the tank on
each set).
W E E K O N E D A Y F O U R
2 sets of Blood Flow and High Reps: In Week 3 we’ll return to the
Cyclist Front Squat – note your
1. Lateral Band Walk x 30reps/side
weight(s) here:
short rest and move to 2
2. Ring Assisted Cossack Squat x 15/side
short rest and move back to 1
B) Intensity SuperSet
• Load your Cyclist Front Squat to achieve a 6/7 out of 10 RPE (3–4 reps left in the tank on
each set)
A) Pre-Fatigue
2 sets of Blood Flow and High Reps: Note Weight for Progression
1. Supinated Dumbbell Bench Press; 20X0 × 12–15reps
short rest and move to 2 In Week 4 we’ll return to the Wide
Grip Bench Press and the
2. Elbow on Knee Banded External Rotation x 15/arm
Dumbbell Pull-Over – note
short rest and move back to 1
weights for both here:
A) Pre-Fatigue
Note Weight for Progression
2 sets of Blood Flow and High Reps:
1. Banded Reverse Crunch x 20 reps In Week 6 we’ll return to the Box
short rest and move to 2 Squat and Hip Thrust – note weights
2. Banded Hamstring Curls; 10X0 × 20 Reps here:
short rest and move back to 1
B) Intensity SuperSet
EMOM x 8–10mins:
Box Squat; 11X1 × 5 reps
EMOM x 8–10mins
Barbell Hip Thrust; 21X0 × 5 reps
• First 4–5 Sets – Building – Increase load and challenge of each set.
• Last 5–6 Sets – Intensity. Stick to your top weights. These should be at 9/10 on the effort
scale.
• Our goal is to hit approximately 6 sets of High Intensity on each exercise. If you reach that
by min 8 you can move on to part C. Otherwise continue to min 9 or 10.
• Your goal with these sets is to achieve a 6/7 out of 10 RPE (3–4 reps left in the tank on
each set).
W E E K T W O D A Y T H R E E
A) Pre-Fatigue
B) Intensity SuperSet
EMOM x 16–20mins:
1st – Barbell Strict Press; 21X1 × 5 reps
2nd – Single-Arm Dumbbell Row; 20X1 × 5/arm
• First 4–5 Sets – Building – Increase load and challenge of each set.
• Last 5–6 Sets – Intensity. Stick to your top weights. These should be at 9/10 on the effort
scale.
• Our goal is to hit approximately 6 sets of High Intensity on each exercise. If you reach that
by min 16 you can move on to part C. Otherwise continue to min 18 or 20.
C) Isolation Finisher
• Your goal with these sets is to achieve a 6/7 out of 10 RPE (3–4 reps left in the tank on
each set).
W E E K T W O D A Y F O U R
A) Pre-Fatigue
B) Intensity SuperSet
• This week we are using a traditional Front Squat as opposed to a Cyclist Front Squat.
• Load your Front Squat to achieve a 6/7 out of 10 RPE (3–4 reps left in the tank on each set)
W E E K T H R E E D A Y O N E
A) Pre-Fatigue
• Increase your weight from Week One Day One on the Close Grip
Bench Press
Landmine Pressing
A) Pre-Fatigue
Note Weight for Progression
2 sets of Blood Flow and High Reps:
1. BW Hanging Knee Tucks x 20–30 reps In Week 7 we’ll return to the Pause
short rest and move to 2 Back Squat – note your weight(s)
2. Banded Hamstring Curls x 20 reps here:
short rest and move back to 1
B) Intensity SuperSet
EMOM x 16–20mins:
1st – Pause Back Squat; 22X0 × 5 reps
2nd – Nordic Hamstring Curl Negatives; 40A0 × 5 reps
2–3 Sets for QUALITY: The setup for this one can be a
Dumbbell Suitcase Forward Lunge; 20X0 × 6–8/leg little tricky, so see this quick
tutorial video for how to set it
Dual Dumbbell Hollow Hold x 30sec
up smoothly every time.
Double Leg Seated Calf Raise; 12X1 × 10–12reps
rest 60sec and start the next set
• Your goal with these sets is to achieve a 6/7 out of 10 RPE (3–4 reps left in the tank on
each set).
W E E K T H R E E D A Y T H R E E
A) Pre-Fatigue
B) Intensity SuperSet
EMOM x 16–20mins:
1st – Supinated Weighted Pull Up; 21X0 × 5 reps
2nd – Pronated Incline Dumbbell Bench Press; 31X0 × 5 reps
• First 4–5 Sets – Building – Increase load and challenge of each set.
• Last 5–6 Sets – Intensity. Stick to your top weights. These should be at 9/10 on the effort
scale.
• Our goal is to hit approximately 6 sets of High Intensity on each exercise. If you reach that
by min 16 you can move on to part C. Otherwise continue to min 18 or 20.
C) Isolation Finisher
• Your goal with these sets is to achieve a 6/7 out of 10 RPE (3–4 reps left in the tank on
each set).
W E E K T H R E E D A Y F O U R
A) Pre-Fatigue
B) Intensity SuperSet
A) Pre-Fatigue
KB Rack Carry
A) Pre-Fatigue
Note Weight for Progression
B) Intensity SuperSet
EMOM x 8–10mins:
Front Rack Box Squat; 11X1 × 5 reps
EMOM x 8–10mins
Sumo Deadlift; 20X1 × 5 reps
• First 4–5 Sets – Building – Increase load and challenge of each set.
• Last 5–6 Sets – Intensity. Stick to your top weights. These should be at 9/10 on the effort
scale.
• Our goal is to hit approximately 6 sets of High Intensity on each exercise. If you reach that
by min 8 you can move on to part C. Otherwise continue to min 9 or 10.
• Your goal with these sets is to achieve a 6/7 out of 10 RPE (3–4 reps left in the tank on
each set).
W E E K F O U R D A Y T H R E E
A) Pre-Fatigue
B) Intensity SuperSet
EMOM x 16–20mins:
1st – 1–1/4 Barbell Strict Press x 5 reps
2nd – RNT Single-Arm Dumbbell Row; 20X1 × 5/arm
• First 4–5 Sets – Building – Increase load and challenge of each set.
• Last 5–6 Sets – Intensity. Stick to your top weights. These should be at 9/10 on the effort
scale.
• Our goal is to hit approximately 6 sets of High Intensity on each exercise. If you reach that
by min 16 you can move on to part C. Otherwise continue to min 18 or 20.
C) Isolation Finisher
• Your goal with these sets is to achieve a 6/7 out of 10 RPE (3–4 reps left in the tank on
each set).
W E E K F O U R D A Y F O U R
A) Pre-Fatigue
B) Intensity SuperSet
W2D4
Every 90sec x 8 Sets (12mins):
1st – Suitcase Rear Foot Elevated Split Squat; 20X0 × 8–10/leg
2nd – Snatch Grip Deadlift; 20X0 × 8–10reps
*increase load on Front Squat by approx. 5% from Week Two Day Four
A) Pre-Fatigue
C) Intensity SuperSet 2
Nutrition Tip
A) Pre-Fatigue
W1D2
2 sets of Blood Flow and High Reps:
B) Intensity SuperSet
EMOM x 16–20mins:
1st – Back Squat; 2020; 5 reps
2nd – Assisted or Band Assisted Nordic Hamstring Curl; 30X1 × 5 reps
• Your goal with these sets is to achieve a 6/7 out of 10 RPE (3–4 reps left in the tank on
each set).
W E E K F I V E D A Y T H R E E
A) Pre-Fatigue
B) Intensity SuperSet
EMOM x 16–20mins:
1st – Mixed Grip Weighted Pull Up; 21X0 × 5 reps (switch grip each set)
2nd – Single Arm Incline Dumbbell Bench Press; 21X0 × 5 reps/arm
• First 4–5 Sets – Building – Increase load and challenge of each set.
• Last 5–6 Sets – Intensity. Stick to your top weights. These should be at 9/10 on the effort
scale.
• Our Goal is to hit approximately 6 sets of High Intensity on each exercise. If you reach that
by min 16 you can move on to part C. Otherwise continue to min 18 or 20.
C) Isolation Finisher
• Your goal with these sets is to achieve a 6/7 out of 10 RPE (3–4 reps left in the tank on
each set).
W E E K F I V E D A Y F O U R
A) Pre-Fatigue
Note Weight for Progression
B) Intensity SuperSet 1
C) Intensity SuperSet 2
• Back Rack Lunge Loading should be 8–9 out of 10 on the RPE scale
• KB Sumo Jump Squat – choose a moderate weight
Do your hips need a little extra love? You can find warmups like this
one inside Persist written by FBB’s in-house Physical Therapist:
2–3 sets
1. Cardio 60sec – Bike/Row/Run/Ski/Sled Option
2. Dynamic Adductor Stretch x 10/side
3. Half Kneeling Weight Shift x 5/side
4. Ring Assisted Cossack Squat x 5/side
W E E K S I X D A Y O N E
A) Pre-Fatigue
B) Intensity SuperSet 1
C) Intensity SuperSet 2
A) Pre-Fatigue
B) Intensity SuperSet
EMOM x 8–10mins:
Box Squat; 11X1 × 5 reps
EMOM x 8–10mins:
Barbell Hip Thrust; 21X0 × 5 reps
• Your goal with these sets is to achieve a 6/7 out of 10 RPE (3–4 reps left in the tank on
each set).
W E E K S I X D A Y T H R E E
A) Pre-Fatigue
B) Intensity SuperSet
EMOM x 16–20mins:
1st – Barbell Z Press x 5 reps
2nd – Chainsaw Dumbbell Row; 20X1 × 5/arm
• First 4–5 Sets – Building – Increase load and challenge of each set.
• Last 5–6 Sets – Intensity. Stick to your top weights. These should be at 9/10 on the effort
scale.
• Our goal is to hit approximately 6 sets of High Intensity on each exercise. If you reach that
by min 16 you can move on to part C. Otherwise continue to min 18 or 20.
C) Isolation Finisher
• Your goal with these sets is to achieve a 6/7 out of 10 RPE (3–4 reps left in the tank on
each set).
W E E K S I X D A Y F O U R
A) Pre-Fatigue
B) Intensity SuperSet
C) Intensity SuperSet 2
• Use your top weight from last week's Lunges for all sets today at a higher rep count
• KB Goblet Jump Squat – choose a moderate weight
A) Pre-Fatigue
B) Intensity SuperSet
C) Intensity SuperSet 2
A) Pre-Fatigue
B) Intensity SuperSet
EMOM x 16–20mins:
1st – Pause Back Squat; 22X0; 5 reps
2nd – Assisted or Band Assisted Nordic Hamstring Curl;
30X1 × 5 reps
• Your goal with these sets is to achieve a 6/7 out of 10 RPE (3–4 reps left in the tank on
each set).
W E E K S E V E N D A Y T H R E E
A) Pre-Fatigue
B) Intensity SuperSet
EMOM x 16–20mins:
1st – Wide Grip Weighted Pull Up; 21X0 × 5 reps (switch grip each set)
2nd – Alternating Incline Dumbbell Bench Press; 21X0 × 5 reps/arm
• First 4–5 Sets – Building – Increase load and challenge of each set.
• Last 5–6 Sets – Intensity. Stick to your top weights. These should be at 9/10 on the effort
scale.
• Our goal is to hit approximately 6 sets of High Intensity on each exercise. If you reach that
by min 16 you can move on to part C. Otherwise continue to min 18 or 20.
C) Isolation Finisher
• Your goal with these sets is to achieve a 6/7 out of 10 RPE (3–4 reps left in the tank on
each set).
W E E K S E V E N D A Y F O U R
2 sets of Blood Flow and High Reps: In Week 8 we’ll return to the Back
1. Lateral Band Walk x 30sec Right/30sec Left Rack Drop Lunge – note weights here:
short rest and move to 2
2. Goblet Low Switch Cossack Squat x 10/side
short rest and move back to 1
B) Intensity SuperSet
C) Intensity SuperSet 2
A) Pre-Fatigue
B) Intensity SuperSet 1
C) Intensity SuperSet 2
Pendlay Row
A) Pre-Fatigue
B) Intensity SuperSet
EMOM x 8–10mins:
Front Rack Box Squat; 11X1 × 5 reps
EMOM x 8–10mins
Sumo Deadlift; 20X1 × 5 reps
• Increase our load from Week 4 by 5–10% for our High-Intensity Sets
• Our Goal is to hit approximately 6 sets of High Intensity on each exercise. If you reach that
by min 8 you can move on to part C. Otherwise continue to min 9 or 10.
• Your goal with these sets is to achieve a 6/7 out of 10 RPE (3–4 reps left in the tank on
each set).
W E E K E I G H T D A Y T H R E E
A) Pre-Fatigue
B) Intensity SuperSet
EMOM x 16–20mins:
1st – 1–1/4 Barbell Z Press x 5 reps
2nd – Banded Chainsaw Dumbbell Row; 20X1 × 5/arm
• First 4–5 Sets – Building – Increase load and challenge of each set.
• Last 5–6 Sets – Intensity. Stick to your top weights. These should be at 9/10 on the effort
scale.
• Our goal is to hit approximately 6 sets of High Intensity on each exercise. If you reach that
by min 16 you can move on to part C. Otherwise continue to min 18 or 20.
C) Isolation Finisher
• Your goal with these sets is to achieve a 6/7 out of 10 RPE (3–4 reps left in the tank on
each set).
W E E K E I G H T D A Y F O U R
A) Pre-Fatigue
1. Hand Supported Suitcase Knee Over Toe Split Squat x 10–15/side (light load)
short rest and move to 2
2. Split Stance Good Morning x 10reps/side
short rest and move back to 1
B) Intensity SuperSet
W7D4
Every 3mins x 4 sets:
Deficit Clean Grip Deadlift; 21X1 Tempo x 8 reps
short transition
Dual Dumbbell Hang Power Snatch x 12
C) Intensity SuperSet 2
If you enjoyed PUMP 40, you’ll love the PUMP track of the
Persist training program.