Developed by 6x CrossFit Games competitor Marcus Filly and his team, the Pump 40 eBook is the first lifting-only Functional Bodybuilding program that maintains or builds muscle in 40-minute workouts, with 2 sessions per week on one modality (run, bike, ski, etc.), 2 sessions per week of cardio + strength (bodyweight or light resistance), and short sessions focused on lifting or conditioning only.
“I’ve packed decades of experience in training and coaching into this program,” Filly says. “It uses classic bodybuilding methods along with functional movements, which carry over to life and other sports.”
The PUMP 40 program includes four key features:
With 2 upper body and 2 lower body sessions per week, these workouts build progressively in an 8-week training cycle. Pump 40 gives athletes the freedom to separate their lifting and conditioning or aerobic work. It works as a standalone program or paired with another, such as Functional Bodybuilding’s Aerobic 40 program.