Originally, PILLARS and PUMP CONDITION had clear distinctions. PILLARS was designed for more consistency—fewer changes week to week—so newcomers to FBB could build momentum without getting overwhelmed by variation.
Over the last two years, FBB has found a balance between consistency and variety across all programs. As a result, PILLARS and PUMP CONDITION have become more similar, with the main difference being training frequency. Now, it’s time to update the name of PILLARS to better reflect its evolution and alignment with PUMP CONDITION.
So with that, we have made the change and created a more consistent experience for you all by placing PILLARS under the PUMP CONDITION umbrella to create a 4x weekly training option.
Have more questions about this? Check out the following FAQs and then reach out to support@functional-bodybuilding.com if you are still scratching your head regarding which track to follow!
Why the name change? - With the new PUMP LIFT 4x option, we’re streamlining naming to make it easier to choose lifting only or lifting + conditioning in the frequency you want
What’s the difference? - PUMP LIFT is lifting, has no conditioning, and includes a finisher. PUMP CONDITION replaces the finisher with conditioning that supports strength and muscle growth. In terms of frequency, 5x is more of a body area and movement pattern split, 4x is similar but with lower volume (and one less training day per week), and 3x is full body for efficiency and flexibility if you have a sporadic training schedule or want to mix in other types of fitness.
Which should I pick? - Choose 3x if you’re short on time, want more flexibility on when you train or are mixing Persist with another activity. Pick 4x if you want to spread the workout over four days and focus more on the upper/lower at a time. Pick 5x if you love to train most days and have more time to spend in the gym. Most people will get great results from 3-4 times per week.
Are the PUMP tracks interchangeable? - You can easily switch between PUMP LIFT and PUMP CONDITION on any given day. If you’d like to change your schedule, this is also simple - you’ll have access to all workouts in the app.