3 Day Sample
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Join the live 12-week Functional Bodybuilding program to reignite your passion for training!
This progressive series will develop your motor control and strength so you can increase
your skill and hit periodic doses of intensity without burning out. All workouts include
warmup, strength, and conditioning along with demo videos for every movement.
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A TrueCoach account is provided during registration with access to Athlete Support, places
to record your notes, and workout history during the 12 weeks of the live program. You’ll
also get a daily workout email to save. And our active community Facebook group is a great
place to bond with your fellow participants.
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Registration opens for one week only at the conclusion of each live training cycle, and
you’ll also have the option to add the Awaken Nutrition program and points tracker when
you sign up.
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Need more info on how to read the tempo and supersets in the workouts? Visit https://
revival-strength.com/program-information/ before you start.
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Visit https://revival-strength.com/ats/ for registration dates and more information.
Day One
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Warmup:
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3 Sets Not For Time (NFT):
6-8/arm @ 3011 Seated Landmine Press
rest 15sec
Quadruped Crawl 10m Slow Deliberate
rest 15sec
6-8 Single Arm Dumbbell External Rotation 30X0
rest 60sec
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Shoulder Mobility 3-4mins
Supine Shoulder Flexion x 90-120sec/side
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A1) Barbell Z Press
5151; 4-6reps; rest 90sec x 4
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A2) Dumbbell Upright Row
3111; 6-8reps; rest 90sec x 4
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B1) Handstand Hold
25-40sec Unbroken; rest 60sec x 3
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B2) Pronated Pull Up Isometric
25-40sec Unbroken; rest 60sec x 3
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B3) Supine Leg Lowering
41X0; 8-12reps; rest 90sec x 3
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C) 4 Sets NFT
30sec Good Morning Hold (65/45lbs)
30m Kettlebell Farmers Walk (TOUGH load for you)
30sec Ring Row Hold
12 Narrow Grip Tricep Push Up 20X1
rest 90sec
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Day Two
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3 Sets NFT - Single Leg Focus FBB Warm Up
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20X1 x 8-10 reps/leg Lateral Box Step Down
rest 30sec
10m Lateral Band Walk
rest 30sec
Theraband Clamshell Side Plank Isometric x 30sec/side
rest 60sec
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3-4mins Lower Body Mobility
2mins Banded Ankle Mobilization/side
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A) RNT Goblet Squat
4111; 6-8reps/side; rest 60sec between legs x 2 sets
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*Positional Strength Work
*LIGHT LOAD - Positional focus
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B) Box Squat
21X1; 5,5,5,5; rest 2-3mins
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*Increase load each set - make only last SET TOUGH
*Box height is such that when seated thighs are at parallel to floor
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C) DB Suitcase RNT Step Up
21X1; 8-10/leg; rest 60sec between legs x 3 sets
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*Light load - focus on tempo and hip control
*Prioritize the forward leg and NOT driving up off the back leg
*Box height is just below the knee
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D) 3-5 Sets Increasing Effort Per Set
10 Dumbbell Thrusters 50/35
rest 15sec
10 Dumbbell Burpees 50/35
rest 15sec
Sled Push 20m Tough
rest 15sec
Assault Bike 60sec
rest walk 2-3mins
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*Every set increase the number of calories you get on the Assault Bike and increase the
speed of your DB burpees.
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*If your movement quality remains high and you are able to continue to increase your pace
on each set, continue to 4 or 5 sets. Otherwise if quality or pace drops, terminate after set
3.
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Day Three
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Warmup:
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3 Sets NFT
20sec/leg Single Leg Glute Bridge Hold
rest 15sec
Reverse Plank Bridge 20sec
rest 15sec
Tuck L-Sit 20sec on Parallettes
rest 15sec
50' A Skips
rest 60sec
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Hip Mobility x 4mins
90/90 KB Flow and Holds
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A) RNT Clean Grip RDL
3131; 8,7,7,6,6 rest 2-3mins
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B1) Barbell Floor Press
3011; 6-8reps; rest 75sec x 3
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B2) Dual Dumbbell Prone Row
3021; 8-10reps; rest 75sec x 3
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C1) Split Stance Dumbbell Romanian Deadlift
5010; 6-8/leg; rest 75sec x 3
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C2) 1/2 Turkish Sit Up
5/arm; slow and controlled throughout range of motion; rest 75sec x 3
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D) 10mins Continuous Work Grinder
3 Wall Walks
30sec Goblet Wall Sit 53/35
5 KB Snatch/arm 53/35
7 DB Bench Press 30X0 Tempo
200m Run
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Remember, registration is only open for one week, so don’t miss it!
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If you’re waiting to sign up, Base Camp is an 8-week Functional Bodybuilding program
designed for minimal equipment and time that’s the perfect way to build your motor
control and strength - start any time and return to Base Camp when you finish Awaken
Training Series. For more information, visit https://revival-strength.com/base-camp/
