Functional Bodybuilding in Clapham Junction
Our functional bodybuilding classes build strength and muscle through periodised training cycles that use progressive overload. Think conventional gym work but with a Shapesmiths twist, so your strength training never plateaus.
What is Functional Bodybuilding?
Functional Bodybuilding (FBB) isn't just an accessory to your CrossFit training, it's a key tool for moving better, feeling stronger and performing with more confidence. Classes are built around time under tension: slower, controlled tempos that build genuine strength and connective tissue resilience.
Sessions target the prerequisites behind key CrossFit movements, like the strict pull-up, through slow eccentrics, isometric holds and accessory work such as face pulls and curls. It's how you build strength in the right places and iron out the imbalances that fast-paced, high-intensity workouts can leave unnoticed.
Our Functional Bodybuilding programming
Here's a real week from our Functional Bodybuilding programme.
Strength
Barbell Romanian Deadlift
- Every 3:00 x 4
- 8 Romanian Deadlift (3211)
- Same weight across all sets (8.5-9RPE). Try to go slightly heavier than previous weeks, maintaining the tempo!
- Tempo: 3 seconds down, 2 second pause at the bottom (above the floor).
- If your form gets compromised or you can't follow the tempo, you've gone too heavy.
Strength Intensity
For Quality
- 21-15-9
- Kettlebell Goblet Squats
- Box Jumps
- *50ft Walking Lunges after each round
- Time cap – 15:00
- Kettlebell load: 1x32/24kg. Something that allows you to do your sets with no more than one break.
Strength
Bulgarian Split Squats
- Every 3:30 x 4
- 10/leg Dumbbell Bulgarian Split Squats (2111)
- Make all sets 8.5-9RPE. Less reps, same RPE, should be slightly heavier than previous weeks.
- Stick to the prescribed tempo.
- Set up with 2x20kg plates.
Strength Intensity
2 x 6:00 EMOM
- 6:00 EMOM
- 1. 12-16 Dual Kettlebell Deadlift
- 2. 12-16 Pike Leg Lift Over Kettlebell
- Rest 2:00 between EMOMs
- 6:00 EMOM
- 1. 12-16 Heavy Kettlebell Swing
- 2. 16-20 Russian Twists
- Suggested loads: 2x32/24kg
- You can add weight to the Russian Twist. 8RPE
Strength
Pull/Push Supersets
- Super Set 1
- Every 3:30 x 4
- 5-10 Strict Pull Ups
- 10-15 Diamond Push Ups
- Super Set 2
- Every 3:30 x 4
- 8-12 Barbell Z Press
- 8-12 Incline Prone Row
- If you can do 7+ bodyweight pull-ups, consider adding weight.
- Z Press – 8.5RPE
Core Finisher
2-3 sets
- 12 Side Plank Pulses + 12 Side Plank Rotations (right)
- 12 Side Plank Pulses + 12 Side Plank Rotations (left)
- Rest 1:00
- Time cap – 7:00
Strength
Dumbbell Bench Press
- Every 4:00 x 4
- 11-9-7-5 Dumbbell Bench Press (2211)
- Perform a 30-45 sec Bottom of the Squat Hold after each round to prep you for the workout
- Stick to the prescribed tempo. Hold 2 seconds at the bottom!
- Make all sets 8.5-9RPE.
Strength Intensity
Every 1:15 x 9
- 1. 8-12 Dumbbell Bench Flies
- 2. 15-20 Empty Bar Bicep Curls
- 3. 12-15 Banded Face Pulls
- 8RPE. Unbroken and controlled tempo on all movements.
- You can add weight to the bar if it feels easier than 8RPE.
Your Functional Bodybuilding Questions Answered
Everyone. Beginners will benefit from building foundational strength and awareness. Intermediate athletes can fill in gaps in their development and address common sticking points. Advanced athletes use FBB to refine control and build bulletproof joints.
Absolutely. To ensure you're getting a well-rounded training routine we recommend combining Functional Bodybuilding classes with other classes such as CrossFit, Gymnastics, Olympic Weightlifting and Engine.
Yes. The programming is built around periodised strength cycles and progressive overload, the two proven drivers of hypertrophy, so consistent attendance will build muscle over time.