A training bench supports a user performing upper and lower body exercises and is comprised of a base, a seat, a main and adjustable support column, a pivoting support plate with angular adjustments, locking pins and rubber feet. The training bench has multiple vertical height adjustments independent of the seats' incline adjustments. All seat angles support a user's upper torso, lower torso or entire body. Ergonomics is a basis for the training bench structure. Many types of people are able to use the compact functional training bench regardless of their, height, size or exercise level.