marcus filly persist pdf
Marcus Filly‚ founder of Functional Bodybuilding‚ created the Persist Program to blend bodybuilding with functional fitness. It offers personalized‚ progressive workouts for all levels‚ emphasizing minimal equipment and sustainable results.
1.1 Background of Marcus Filly and Functional Bodybuilding
Marcus Filly‚ a 6-time CrossFit Games athlete‚ founded Functional Bodybuilding in 2017 to address his own injuries and declining motivation. Combining classic bodybuilding with functional fitness‚ he created a sustainable approach focusing on movement quality‚ progressive overload‚ and injury prevention. With over 20 years of experience as an athlete and coach‚ Filly aims to help individuals “look good and move well” through structured‚ goal-oriented training. His program emphasizes skill acquisition and long-term results‚ supported by expert guidance and community support.
1.2 Overview of the Persist Program
The Persist Program‚ designed by Marcus Filly‚ offers a comprehensive fitness solution with personalized training plans. It combines functional fitness with bodybuilding principles‚ focusing on progressive overload and variety. Suitable for all levels‚ the program requires minimal equipment and provides flexible training options‚ including home and gym workouts; With a focus on sustainability and injury prevention‚ Persist helps users achieve strength‚ muscle growth‚ and improved mobility. The program is supported by a strong community and expert guidance‚ ensuring consistent progress and long-term results.
Key Features of the Persist Program
Persist offers personalized training‚ progressive overload‚ and minimal equipment needs. It provides flexible workout options‚ community support‚ and nutrition guidance‚ ensuring a balanced and sustainable fitness journey.
2.1 Personalized Training Plans
The Persist Program offers tailored training plans based on individual goals and fitness levels. Members complete a quiz or onboarding call to determine their starting point‚ ensuring workouts align with their needs. The program adapts to progress‚ providing structured yet flexible routines. Whether focusing on strength‚ endurance‚ or muscle building‚ the plans are designed to maximize results while accommodating busy schedules and lifestyle preferences.
2.2 Progressive Overload and Variety in Workouts
Persist incorporates progressive overload to ensure continuous growth‚ with workouts evolving to challenge members over time. The program offers variety through diverse training techniques like tempo‚ supersets‚ and drop sets. Each cycle introduces new movements to keep routines engaging and prevent plateaus. Demo videos and detailed coach notes guide proper form‚ while structured warmups and cooldowns promote safety and recovery. This approach ensures members stay motivated and avoid burnout while steadily progressing toward their fitness goals.
2.3 Minimal Equipment Requirements
Persist is designed to be accessible with minimal equipment‚ allowing workouts at home‚ in a gym‚ or while traveling. Tracks like Minimalist require just dumbbells‚ a bench‚ and a pull-up bar‚ while others incorporate free weights and basic cardio tools. Equipment substitution options are provided‚ ensuring flexibility for all members. This approach makes high-quality training achievable without extensive gym setups‚ catering to diverse schedules and spaces while maintaining effectiveness and progression in strength and muscle development.
Training Tracks and Options
Persist offers four distinct training tracks—Pillars‚ Perform‚ Pump‚ and Minimalist—catering to diverse goals like muscle building‚ functional fitness‚ and conditioning. Each track provides structured‚ adaptable workouts to suit various lifestyles and preferences‚ ensuring consistent progress and engagement.
3.1 Pillars Track
The Pillars Track is designed for those seeking balanced muscle development and functional strength. It focuses on foundational exercises‚ progressive overload‚ and sustainable progress. Workouts are structured to enhance overall athleticism‚ with an emphasis on strength‚ mobility‚ and injury prevention. This track is ideal for individuals looking to build a robust physical base without excessive equipment. With adaptable routines‚ it accommodates various schedules and fitness levels‚ ensuring consistent growth and long-term results.
3.2 Perform Track
The Perform Track is tailored for athletes and individuals seeking advanced training. It combines strength‚ power‚ and conditioning to enhance performance in sports or daily life. This track emphasizes dynamic movements‚ Olympic lifts‚ and functional exercises to improve speed‚ agility‚ and endurance. With a focus on progressive overload‚ it helps build muscle while maintaining mobility. Designed for those who want to push their limits‚ the Perform Track delivers results for both competition and overall athleticism.
3.3 Pump Track
The Pump Track is a muscle-building focused program designed for those seeking hypertrophy. It features 40-minute workouts structured in 8-week cycles‚ with options to follow the cycle or choose individual sessions. Techniques like tempo reps‚ supersets‚ and drop sets are used to maximize time efficiency and muscle engagement. This track is ideal for individuals looking to build lean muscle without the need for complex equipment‚ aligning with the Persist Program’s goal of sustainable‚ progressive training.
3.4 Minimalist Track
The Minimalist Track is tailored for individuals with limited equipment‚ focusing on bodyweight exercises and essential tools like dumbbells‚ a bench‚ and a pull-up bar. It offers flexibility‚ allowing users to train effectively at home or while traveling. The program emphasizes progressive overload through creative exercise variations‚ ensuring continuous progress without requiring a fully equipped gym. This track is perfect for those who prioritize simplicity and accessibility while still achieving significant strength and muscle gains.
Nutrition and Recovery Guidance
The Persist Program provides comprehensive nutrition and recovery guidance‚ including practical resources and strategies to optimize your training results and overall well-being.
4.1 Practical Protein Ebook
The Practical Protein Ebook is a bonus resource included in the Persist Program. It offers recipes and tips focused on maximizing protein intake to support muscle growth and fat loss. The guide emphasizes sustainable eating habits‚ making it adaptable to various dietary preferences. By providing practical meal solutions‚ it helps users maintain consistency with their nutrition goals‚ ensuring they fuel their workouts effectively for optimal results.
4.2 Nutrition Resource Library
The Nutrition Resource Library provides a comprehensive guide to fueling your workouts sustainably. It focuses on quantity‚ quality‚ and protein‚ offering strategies that fit any eating style. This resource complements the Practical Protein Ebook‚ giving you a holistic approach to nutrition. With tips on meal planning and macro balancing‚ it helps you make informed food choices to support muscle growth and fat loss without restrictive diets. The library’s adaptable approach ensures you can maintain consistency and achieve your goals effectively.
4.3 Recovery Flows and Mobility Work
The Persist Program includes recovery flows and mobility work designed to prevent injuries and enhance flexibility. These routines‚ created by a Physical Therapist‚ focus on active recovery through warm-ups‚ cooldowns‚ and mobility exercises. They help maintain joint health and muscular balance‚ reducing the risk of burnout. Additional mobility videos are available‚ and athlete support is accessible for questions‚ ensuring a holistic approach to fitness that prioritizes long-term sustainability and injury prevention.
Community and Support
The Persist Program fosters a strong community through its Facebook group‚ offering support and motivation. Athlete support and coaching guidance are available‚ ensuring members feel connected and guided throughout their fitness journey.
5.1 Functional Bodybuilding Facebook Group
The Functional Bodybuilding Facebook Group provides a vibrant community space for Persist Program members. With tens of thousands of active participants‚ it offers a platform for sharing experiences‚ asking questions‚ and celebrating progress. Moderated by experienced coaches‚ the group fosters accountability and camaraderie. Members can post workout scores‚ seek advice‚ and engage in friendly competitions‚ creating a supportive environment that enhances their fitness journey and keeps them motivated.
5.2 Athlete Support and Coaching Guidance
Athlete support within the Persist Program ensures members receive expert guidance. Coaches offer detailed workout explanations‚ substitution options‚ and progression strategies. Through the Atom platform‚ members can ask questions directly‚ receiving timely responses. Additionally‚ weekly updates and new workouts are provided to keep routines fresh and challenging. This personalized approach helps athletes stay on track‚ overcome plateaus‚ and achieve their fitness goals effectively. The support system is designed to cater to all levels‚ from beginners to advanced trainees‚ ensuring everyone progresses confidently.
5.3 Weekly Updates and New Workouts
The Persist Program delivers fresh workouts weekly‚ ensuring variety and progression. Each update includes detailed instructions‚ demo videos‚ and coaching notes. Members can adapt routines to fit their schedules‚ with options for 3-5 training days. Workouts are structured with warmups‚ strength segments‚ and conditioning‚ plus optional recovery flows. This consistent flow of new content keeps members engaged and motivated‚ while the structured approach ensures balanced progression. Weekly updates also foster a sense of community‚ as athletes share their progress and compete on the Community Board.
Success Stories and Testimonials
Users report significant gains‚ with one member losing 12 lbs and achieving 4% body fat reduction. Others highlight increased strength‚ flexibility‚ and overall confidence in their fitness journey.
6.1 User Experiences and Results
Users of the Persist Program have reported impressive results‚ including significant weight loss and muscle gain. One participant lost 12 lbs and reduced body fat by 4%‚ while another achieved a new PR in their power clean. Many users highlight the program’s flexibility‚ allowing them to balance training with work and family life. The structured workouts and nutrition guidance have helped users achieve their fitness goals without burnout or injury‚ fostering long-term progress and confidence.
6.2 Transformations and Progress Stories
Users of the Persist Program share inspiring transformations‚ showcasing significant improvements in strength‚ body composition‚ and overall health. Many report feeling more athletic and mobile‚ with one participant noting a 12-pound weight loss and reduced body fat. Others highlight gains in muscle stability and strength‚ such as a new PR in power clean. The program’s flexibility and structured approach have empowered individuals to achieve their fitness goals‚ fostering confidence and a sustainable lifestyle change that extends beyond the gym.
Equipment and Accessibility
The Persist Program requires minimal equipment‚ allowing workouts at home or in the gym. Substitution options ensure accessibility‚ making it versatile for various training environments and preferences.
7.1 Training at Home or in the Gym
The Persist Program is designed to be flexible‚ requiring minimal equipment. Workouts can be done at home‚ in a gym‚ or even a hotel. Dumbbells‚ a bench or box‚ and a pull-up bar are often sufficient‚ with substitution options available. This accessibility makes it ideal for those with limited equipment or varying schedules. Whether you prefer home workouts or gym sessions‚ the program adapts seamlessly‚ ensuring consistent training regardless of location‚ and caters to different fitness goals and preferences.
7.2 Equipment Substitution Options
The Persist Program offers flexible equipment substitution options‚ catering to diverse setups. Dumbbells‚ a bench or box‚ and a pull-up bar are often sufficient‚ with bodyweight alternatives available. For tracks like PUMP LIFT‚ machine options at conventional gyms can be used. Substitution guidance ensures accessibility‚ allowing users to train effectively with minimal equipment. This adaptability makes the program suitable for home‚ gym‚ or travel environments‚ accommodating various fitness goals and preferences while maintaining workout consistency and progression.
Subscription and Onboarding Process
The Persist Program offers a 14-day free trial with flexible subscription options. Onboarding includes a personalization quiz‚ ensuring a tailored experience. Access via the Atom platform.
8.1 14-Day Free Trial and Subscription Options
Marcus Filly’s Persist Program offers a 14-day free trial‚ allowing users to explore the platform risk-free. Subscription options are flexible‚ catering to different needs and budgets. Post-trial‚ users can choose from various plans‚ ensuring continued access to personalized workouts‚ nutrition guides‚ and community support. This trial period is designed to help users experience the program’s benefits firsthand without commitment‚ making it an attractive option for fitness enthusiasts seeking a sustainable routine.
8.2 Onboarding Call and Quiz for Personalization
Upon joining the Persist Program‚ users can schedule a complimentary onboarding call or take a quick quiz to determine their starting point. This process ensures personalized recommendations tailored to their fitness goals and experience level. While the program is group-based‚ individualized guidance is available through the call or quiz‚ helping users navigate the platform effectively. This step is designed to maximize results and provide a seamless transition into the program‚ ensuring users feel supported from day one.
The Persist Program by Marcus Filly offers a balanced‚ effective approach to fitness‚ blending functional training with bodybuilding principles. It stands out for its accessibility‚ personalization‚ and sustainable results‚ making it ideal for individuals seeking long-term success without burnout.
9.1 Final Thoughts on the Persist Program
The Persist Program by Marcus Filly is a comprehensive‚ accessible fitness solution tailored for all levels. It combines functional training with bodybuilding principles‚ offering personalized plans‚ minimal equipment needs‚ and a supportive community. Users praise its consistency‚ lack of burnout‚ and sustainable results. With progressive overload‚ varied workouts‚ and nutrition guidance‚ Persist stands out as a holistic approach to fitness‚ helping individuals achieve strength‚ mobility‚ and confidence without sacrificing enjoyment or flexibility in their routine.