free 3-day trial
ANY DAY. ANY TIME. ANY CLASS.
PROGRAMMING
MONDAY
Leg Day
Set Ranges: 3-5
Rep Ranges: 8-12+
Weight Suggestions: 65-85%
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(1=slow 5=fast)
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(1=less 5=more)
Start your week with our invigorating Functional Bodybuilding class to strengthen your lower body. This dynamic Leg Day consists of a Main Lift - squat variation - in addition to auxiliary and accessory stations. Each station and movement comprises 3-5 sets ranging from 8 to 12 repetitions, ensuring a comprehensive program that targets multiple muscle groups and supports various goals. With a weight suggestion set between 65-85%, you can expect a challenging yet achievable range to push your limits. Also be ready to follow a class pace that is specifically designed to keep your heart rate elevated and maximize calorie burn. Whether you're a seasoned fitness enthusiast or a newcomer, our Functional Bodybuilding Leg Day promises intensity, variety, and results for a stronger, healthier lower body.
TUESDAY
Sprintervals
Set Ranges: 4-5+
Rep Ranges: 6-10
Weight Suggestions: 50-65%
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(1=less 5=more)
Gear up for our exhilarating Sprintervals class dedicated to improve and enhance your short-term cardio. The light weight, high energy, station based program is 4-5 sets consisting of 6-10 repetitions. We suggest using 50-65% for your max weight, but require 100% intensity and effort. This class holds a perfect balance of a cardio mixed with muscular endurance. Expect a rapid pace and slight rest to encourage you to push your limits. Sprintervals promises an engaging, heart-pounding workout that will leave you feeling accomplished and empowered!
WEDNESDAY
Push Day
Set Ranges: 3-5
Rep Ranges: 6-10+
Weight Suggestions: 75-90%
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Prepare for the pump! Our Functional Bodybuildin Push Day delivers a balanced approach of upper body strength and aesthic development. Similar to Monday’s class structure, this session starts with a main lift - bench variation - thats complemented with auxiliary and accessory stations. Each station and movement comprises 3-5 sets ranging from 6 to 10 repetitions, ensuring a targeted and effective upper body workout. We set the intensity very high and suggest weights within 75-90% of your max to promote strength and hypertrophy. This class maintains a medium pace and moderate rest to allow for optimal recovery between sets, ensuring that you can sustain energy and effort throughout the session. Improve upper body strength, enhance stability, and expedite aesthetic development with our Functional Bodybuilding push day!
THURSDAY
Endurance
Set Ranges: 2-3
Rep Ranges: 12-15+
Weight Suggestions: 45-60%
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(1=less 5=more)
Tailored for those seeking long, slow-duration challenges, our Endurance class will test your stamina and capacity while promoting and facilitating active rest. In addition to sustaining long-term progress and expanding your knowledge, this class fosters a positive environment to encourage a healthy relationship with fitness. Settle in for 2-3 sets of high-rep and low impact movements to increase muscular endurance, improve cardiovascular health, and enhance recovery. With weight suggestions hovering around 45-60%, and a slow class pace, this session allows you to gradually and optimally loosen up. The strategic placement and crafted programming of this class induces recovery by increasing blood flow and preventing lactic acid buildup. Reduce workout monotony and elevate the effectivenes of your future training sessions with our Endurance class!
FRIDAY
Pull Day
Set Ranges: 3-5
Rep Ranges: 6-12+
Weight Suggestions: 65-80%
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Complete the week! In conjunction with Monday and Wednesday, our Functional Bodybuilding Pull Day begins with a main lift - deadlift variation - followed by supplemental auxiliary and accessory stations. With a focus on form and technique in addition to strengthening various muscle groups, this class maintains a medium pace to ensure precision and engagement in movements. Expect 3-5 sets of exercises, each ranging from 6 to 12 repetitions, providing a versatile and challenging workout suitable for all fitness levels. The moderate rest intervals and weight suggestions within the 65-80% range, allow you to push yourself while maintaining proper form. This well-rounded program promotes strength, endurance, and overall functional fitness.
SATURDAY
Savage Saturday
Set Ranges: 2-4
Rep Ranges: 8-10
Weight Suggestions: 70-85%
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Meticulously designed for team collaboration, Savage Saturday offers a dynamic and engaging fitness experience. This full-body workout transcends traditional individual routines by integrating group exercises and team challenges to inspire and empower. The fast paced nature of the class not only increases effectiveness but also creates an energetic and supportive atmosphere. With minimal rest intervals and weight suggestions between 70-85%, you'll experience a continuous flow of challenging movements. Typically 2-4 sets of 8-10 reps, strategically structured to maximize muscle engagement and metabolic response. The teamwork aspect enhances motivation, promotes accountability and encourages each other to push beyond limits. Savage Saturday will keep you inspired but more importantly forge lasting connections with your fellow fitness enthusiasts!
SUNDAY
Slow Sunday
Set Ranges: 4-5+
Rep Ranges: 12-15+
Weight Suggestions: 40-55%
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(1=slow 5=fast)
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(1=less 5=more)
Unwind and prime! Whether your looking to recover from weekend activities or prepare for the upcoming week, Slow Sunday is designed to dispose pains and make room for gains. In this class, we focus on deliberate, controlled and low-impact movements to rejuvenate and replenish. Each set, carefully crafted with 4-5 exercises, gently engages and releases tension in specifically targeted muscle groups. We suggest weights at 40-55%, to ensure a perfect balance between activation and relaxation. The slow pace and higher repetitions contribute to a holistic recovery experience, leaving you primed and prepped for the week ahead. Take advantage of Slow Sunday to optimze your week and elevate your future workouts!
