Welcome to Persist

We’re so happy you joined us. Here you’ll find guidance on reading the workouts, choosing loads, managing your account, and how to make the most of your experience. 

We know that there is a lot of information to digest and decisions to make when starting a new program, so here are your (4) simple things to tackle today: 

  1. Log into ATOMcheck your email for your login credentials; email from ATOM Training
  2. Select your Tracktake the track quiz in ATOM 
  3. Complete your 1st Workout – bonus points if you can get 3x sessions completed in your first week
  4. Let us know how it went –  reach out to coach support in the ATOM app

Pillars of Functional Bodybuilding

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Tempo takes a little practice, but you’ll see it everywhere in FBB. Mastering tempo will supercharge your results – so let’s look at some examples. Read more…

How to follow strength formats that use multiple exercises with rest in between. Read more…

Play Video

FBB approaches loading a bit differently – here’s how to develop a feel for choosing the right weights for your working sets and conditioning. Read more…

Connect with other athletes and join the discussion.

Exploring Persist

Are you new to Functional Bodybuilding training? You can find an introduction to training in the Start Here workshop in Atom. These 8 workouts will show you how to train with tempo, choose loads, and more. From there, head to Pillars or whichever track you like.

For best results, we recommend sticking with one track for at least a 6 week training cycle as the training is progressive. But if you’d like to mix tracks for variety, exploration, or incorporating minimalist training, you are also welcome to do so. PUMP LIFT and PUMP CONDITION are similar enough to mix and match daily.


Look Good, Move Well
60 minutes
4 days/week
Full equipment (simple setups)



Build visible muscle
75 minutes*
3 or 5 days/week
Full equipment (free weights)
Includes muscle-building conditioning
*Includes Short on Time options

workout splits: 5 days, 4 days, 3 days


Build visible muscle
75 minutes*
3 or 5 days/week
Free weights & gym machine options
Extra hypertrophy - no conditioning
*Includes Short on Time options



Athleticism & Performance
90 minutes*
5 days/week
Full equipment & Olympic lifts
*Includes Short on Time options

Look Good & Move Well


Anywhere, Anytime
60-75 minutes
4 days/week
Low equipment
Great for travel

Which track is your perfect match?

Conditioning & Pacing

Click to enlarge for an equivalent in calories or meters for running, rowing, bike, etc. Read more for further bodyweight movement substitutions.

Reading Conditioning Formats

Are you seeing an unfamiliar format in your conditioning workout? Get more details on:

  • Movement Ladders
  • AMRAPs, EMOMs, & Variations
    Every 75sec x 8 sets
  • Buy In & Cash Out
    100m Carry + 3 Sets…

How to Pace & Finish With Quality

  • Hot Start
  • Grinder Pace
  • For Quality
  • Intervals
  • Increasing Efforts
  • Sustainable Pace
What Exertion Efforts Feel Like: The TALK TEST
If someone asked you a question during training...
Can recount a TV episode 50%
Full sentence 75%
3-5 word answer 80%
1 word answer 85%
Head nod 90%
Don't look up 95%
Is someone talking? 97%
Blackout mode 100%


Persist includes follow along mobility and recovery videos on Active Recovery Days in each track. They were created by Adam Fetter, FBB Master Coach and Doctor of Physical Therapy. For your convenience, these videos are available to search and sort any time you’d like to use them in our Members Only Mobility Library. More videos will be added regularly!


Take the 30 Day Nutrition Challenge any time you like. The Nutrition Library includes all the materials you’ll need, along with daily lessons, podcasts, and further reading to build a nutrition plan that works for your level and goals.

All eating styles welcome! Tracking and non tracking options are also included.

Using ATOM

Take a tour of Atom, where you’ll find all your Persist training, the Community board, bonus Ebooks, and more. If you need any help getting your account set up, send us a message using the chat bubble on this page or search for a self-service help article.

Managing Your Subscription

Need to manage your Persist subscription or payment method? Want to switch to a 3 month or annual subscription and save? Manage your account any time in the My Account section, or reach out if you need any assistance.