A compact functional training bench able to support a user performing upper and lower body exercises is comprised of a base, a seat, a main and adjustable support column, and a pivoting support plate with angular adjustments. The 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. The present design is light weight, simple and practical. The use of ergonomics was a basis for the present invention. Many types of people are able to use the compact functional training bench regardless of their, height, size or exercise level.