Sample Functional Bodybuilding Workout :

Here's a sample functional bodybuilding workout that targets different muscle groups and incorporates functional movements:

    1 - Lower Body Focus:

    Back Squats: 3 sets of 8 reps
    Romanian Deadlifts: 3 sets of 10 reps
    Walking Lunges: 3 sets of 12 steps per leg
    Box Jumps: 3 sets of 8 reps
    Plank: 3 sets of 30-60 seconds

    1 - Upper Body Push:

    Bench Press: 3 sets of 8 reps
    Overhead Press: 3 sets of 10 reps
    Push-ups: 3 sets of 12 reps
    Dumbbell Arnold Press: 3 sets of 10 reps
    Russian Twists: 3 sets of 12 reps per side.

    1 - Upper Body Pull:

    Pull-ups: 3 sets of 6-8 reps
    Bent-Over Rows: 3 sets of 10 reps
    Lat Pulldowns: 3 sets of 12 reps
    Face Pulls: 3 sets of 12 reps
    Plank Rows: 3 sets of 10 reps per side

    1 - Functional Exercises:

    Kettlebell Swings: 3 sets of 15 reps
    Medicine Ball Slams: 3 sets of 12 reps
    Farmer's Walk: 3 sets of 50 feet
    Battle Ropes: 3 sets of 30 seconds
    Reverse Lunges with Overhead Press: 3 sets of 10 reps per leg

Remember to warm up before each workout with dynamic stretches and incorporate appropriate weights for your fitness level. Rest for 60-90 seconds between sets and exercises. Adjust the weights and repetitions based on your capabilities and gradually increase the intensity as you progress. Ensure proper form and technique for each exercise to minimize the risk of injury.