Functional Strength 101
1,183 athletes joined
Stronger & Smarter in the Gym
4.31
(26 ratings)
PROGRAM DESCRIPTION
This introductory gym guide will get you familiar with basic functional movement patterns and gym equipment. While the program is geared toward beginners, it's easily adaptable to all levels by simply increasing the weight of your lifts.
Be sure to watch Justina's YouTube video about the program here!
PROGRAM OVERVIEW
Level
Beginner
Goal
Muscle & Sculpting, Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Days Per Week
3 days
Time Per Workout
45 minutes
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
1
World's Greatest Stretch
1
5 reps
2
Floor Slides
1
5 reps
3
Glute Bridge
1
10 reps
4
Dead Bug
1
10 reps
5
Good Morning
1
10 reps
6
Kettlebell Deadlift
3
8 reps
7
Seated Row
3
8 reps
8
Goblet Box Squat
3
8 reps
9
Seated Overhead Press
3
8 reps
10A
Incline Shoulder Taps
3
20 secs
10B
Skaters
3
20 secs
Day 1
1
World's Greatest Stretch
1
5 reps
2
Floor Slides
1
5 reps
3
Glute Bridge
1
10 reps
4
Dead Bug
1
10 reps
5
Good Morning
1
10 reps
6
Kettlebell Deadlift
3
10 reps
7
Seated Row
3
10 reps
8
Goblet Box Squat
3
10 reps
9
Seated Overhead Press
3
10 reps
10A
Incline Shoulder Taps
3
30 secs
10B
Skaters
3
30 secs
Day 1
1
World's Greatest Stretch
1
5 reps
2
Supine Hip Flexion
1
10 reps
3
Banded Pull Aparts
1
10 reps
4
Banded Good Morning
1
10 reps
5
Deep Squat Mobility
1
5 reps
6
Kettlebell Deadlift
3
8 reps
7
Seated Row
3
8 reps
8
Goblet Squat
3
8 reps
9
Chest Press
3
8 reps
10
Kick Thru
3
20 secs
Day 1
1
World's Greatest Stretch
1
5 reps
2
Supine Hip Flexion
1
10 reps
3
Banded Pull Aparts
1
10 reps
4
Banded Good Morning
1
10 reps
5
Deep Squat Mobility
1
5 reps
6
Kettlebell Deadlift
3
10 reps
7
Seated Row
3
10 reps
8
Goblet Squat
3
10 reps
9
Chest Press
3
10 reps
10
Kick Thru
3
30 secs
Day 1
1
Floor Slides
1
5 reps
2
Glute Bridge
1
10 reps
3
Kneeling Scapular Retractions
1
5 reps
4
Forearm Plank
1
30 secs
5
Deep Squat Mobility
1
5 reps
6
Romanian Deadlift (Dumbbell)
3
8 reps
7
Lat Pulldown
3
8 reps
8
DB Front Squat
3
8 reps
9
Incline Chest Press
3
8 reps
10
Lateral Bear Crawl
3
20 secs
Day 1
1
Floor Slides
1
5 reps
2
Glute Bridge
1
10 reps
3
Kneeling Scapular Retractions
1
5 reps
4
Forearm Plank
1
30 secs
5
Deep Squat Mobility
1
5 reps
6
Romanian Deadlift (Dumbbell)
3
10 reps
7
Lat Pulldown
3
10 reps
8
DB Front Squat
3
10 reps
9
Incline Chest Press
3
10 reps
10
Lateral Bear Crawl
3
30 secs
Day 1
1
Inchworm
1
10 reps
2
Kneeling Ankle Mobility
1
5 reps
3
Kneeling Book Opens
1
5 reps
4
Anterior Rib Expansion
1
45 secs
5
Body Saw
1
10 reps
6
Romanian Deadlift (Dumbbell)
3
10 reps
7
Lat Pulldown
3
10 reps
8
DB Front Squat
3
10 reps
9
DB Overhead Press
3
10 reps
10
Lateral Bear X Kick Thru
3
20 secs
Day 1
1
Inchworm
1
10 reps
2
Kneeling Ankle Mobility
1
5 reps
3
Kneeling Book Opens
1
5 reps
4
Anterior Rib Expansion
1
45 secs
5
Body Saw
1
10 reps
6
Romanian Deadlift (Dumbbell)
3
12 reps
7
Lat Pulldown
3
12 reps
8
DB Front Squat
3
12 reps
9
DB Overhead Press
3
12 reps
10
Lateral Bear X Kick Thru
3
30 secs
Day 2
1
Hip Cars
1
5 reps
2
Lateral Hip Shift
1
5 reps
3
Bear Plank Hold
1
20 secs
4
Kickstand Good Morning
1
5 reps
5
Lateral Hops
1
20 reps
6A
Goblet Split Squat
3
8 reps
6B
Bridge March
3
14 reps
7A
Kickstand Deadlift
3
8 reps
7B
Side Plank Leg Lift
3
6 reps
8
Power Squat
3
6 reps
Day 2
1
Hip Cars
1
5 reps
2
Lateral Hip Shift
1
5 reps
3
Bear Plank Hold
1
20 secs
4
Kickstand Good Morning
1
5 reps
5
Lateral Hops
1
20 reps
6A
Goblet Split Squat
3
10 reps
6B
Elevated Bridge
3
12 reps
7A
Kickstand Deadlift
3
10 reps
7B
Side Plank Leg Lift
3
8 reps
8
Power Squat
3
8 reps
Day 2
1
Hip Cars
1
5 reps
2
Adductor Rocks
1
5 reps
3
Iso Split Squat
1
15 secs
4
Kickstand Good Morning
1
5 reps
5
Lateral Hops
1
20 reps
6A
Offset Split Squat
3
8 reps
6B
Single Leg Bridge
3
8 reps
7A
Kickstand Deadlift
3
8 reps
7B
Side Plank Leg Hold
3
20 secs
8
Jump Squat Reset
3
6 reps
Day 2
1
Hip Cars
1
5 reps
2
Adductor Rocks
1
5 reps
3
Iso Split Squat
1
15 secs
4
Kickstand Good Morning
1
5 reps
5
Lateral Hops
1
20 reps
6A
Offset Split Squat
3
10 reps
6B
Elevated SL Bridge
3
10 reps
7A
Kickstand Deadlift
3
10 reps
7B
Side Plank Leg Hold
3
30 secs
8
Jump Squat Reset
3
8 reps
Day 2
1
Supine Hip Flexion
1
10 reps
2
Single Leg Bridge
1
10 reps
3
Alt Runner's Lunge
1
10 reps
4
SL Deadlift X Reverse Lunge
1
5 reps
5
Skaters
1
20 secs
6A
Goblet Reverse Lunge
3
8 reps
6B
Lateral Step Down
3
5 reps
7A
Single Leg Deadlift
3
8 reps
7B
Side Plank Leg Rotation
3
5 reps
8
Jump Squat
3
6 reps
Day 2
1
Supine Hip Flexion
1
10 reps
2
Single Leg Bridge
1
10 reps
3
Alt Runner's Lunge
1
10 reps
4
SL Deadlift X Reverse Lunge
1
5 reps
5
Skaters
1
20 secs
6A
Goblet Reverse Lunge
3
10 reps
6B
Lateral Step Down
3
5 reps
7A
Single Leg Deadlift
3
10 reps
7B
Side Plank Clam Lift
3
10 reps
8
Jump Squat
3
8 reps
Day 2
1
Bridge X Knee Tap
1
10 reps
2
Bicycle Twist
1
10 reps
3
Side Plank
1
30 secs
4
SL Deadlift X Reverse Lunge
1
5 reps
5
Single Leg Pogos
1
15 secs
6A
Offset Reverse Lunge
3
8 reps
6B
Iso Split Squat
3
20 secs
7A
Elevated Stiff Leg Deadlift
3
8 reps
7B
Single Leg Step Up
3
5 reps
8
Jump Squat X SL Land
3
3 reps
Day 2
1
Bridge X Knee Tap
1
10 reps
2
Bicycle Twist
1
10 reps
3
Side Plank
1
30 secs
4
SL Deadlift X Reverse Lunge
1
5 reps
5
Single Leg Pogos
1
15 secs
6A
Offset Reverse Lunge
3
10 reps
6B
Iso Split Squat
3
25 secs
7A
Elevated Stiff Leg Deadlift
3
10 reps
7B
Single Leg Step Up
3
5 reps
8
Jump Squat X SL Land
3
5 reps
Day 3
1
Floor Rainbows
1
3 reps
2
Scap Cars
1
30 secs
3
Loaded Beast
1
5 reps
4
Y-T-W
1
5 reps
5
Body Saw
1
10 reps
6A
Floor Press
3
8 reps
6B
SA Bent Over Row
3
8 reps
7A
1/2 Kneeling SA OH Press
3
8 reps
7B
Lat Pullover
3
8 reps
8
Bicycle Twist
3
20 secs
Day 3
1
Floor Rainbows
1
3 reps
2
Scap Cars
1
30 secs
3
Loaded Beast
1
5 reps
4
Y-T-W
1
5 reps
5
Body Saw
1
10 reps
6A
Floor Press
3
10 reps
6B
SA Bent Over Row
3
10 reps
7A
1/2 Kneeling SA OH Press
3
10 reps
7B
Lat Pullover
3
10 reps
8
Bicycle Twist
3
30 secs
Day 3
1
Cat Cow
1
5 reps
2
Kneeling T Spine Rotation
1
5 reps
3
Prone Snow Angels
1
5 reps
4
Floor Slides
1
5 reps
5
Marching
1
10 reps
6
Lat Pulldown
3
8 reps
7
DB Push Press
3
8 reps
8A
SA Bent Over Row
3
8 reps
8B
Incline Push Up
3
6 reps
9
Pallof Press
3
6 reps
Day 3
1
Cat Cow
1
5 reps
2
Kneeling T Spine Rotation
1
5 reps
3
Prone Snow Angels
1
5 reps
4
Floor Slides
1
5 reps
5
Marching
1
10 reps
6
Lat Pulldown
3
10 reps
7
DB Push Press
3
10 reps
8A
SA Bent Over Row
3
10 reps
8B
Incline Push Up
3
8 reps
9
Pallof Press
3
8 reps
Day 3
1
Field Goal Rotation
1
10 reps
2
SS Dead Bug
1
5 reps
3
Seated Arm Circles
1
5 reps
4
Kneeling Book Opens
1
5 reps
5
Bear Plank Shoulder Taps
1
10 reps
6
Seated Row
3
8 reps
7
Lateral Raise
3
8 reps
8A
Bent Over Row
3
8 reps
8B
Lower Push Up
3
6 reps
9
Cable Rotation Press
3
6 reps
Day 3
1
Field Goal Rotation
1
10 reps
2
SS Dead Bug
1
5 reps
3
Seated Arm Circles
1
5 reps
4
Kneeling Book Opens
1
5 reps
5
Bear Plank Shoulder Taps
1
10 reps
6
Seated Row
3
10 reps
7
Lateral Raise
3
10 reps
8A
Bent Over Row
3
10 reps
8B
Lower Push Up
3
8 reps
9
Cable Rotation Press
3
8 reps
Day 3
1
Floor Rainbows
1
5 reps
2
Prone Snow Angels
1
5 reps
3
Y-T-W
1
5 reps
4
Bear Plank Row
1
10 reps
5
Stability Ball Rollout
1
10 reps
6
Seated Row
3
8 reps
7
Ventral Raise
3
8 reps
8A
Rear Delt Fly
3
8 reps
8B
Dead Stop Push Up
3
6 reps
9
Offset Racked Hold
3
30 secs
Day 3
1
Floor Rainbows
1
5 reps
2
Prone Snow Angels
1
5 reps
3
Y-T-W
1
5 reps
4
Bear Plank Row
1
10 reps
5
Stability Ball Rollout
1
10 reps
6
Seated Row
3
10 reps
7
Ventral Raise
3
10 reps
8A
Rear Delt Fly
3
10 reps
8B
Dead Stop Push Up
3
8 reps
9
Offset Racked Hold
3
40 secs
WHAT PEOPLE ARE SAYING(26 ratings)
Only ratings with written feedback are displayed here.
4.31 / 5
Ryan P.Age 31, Woman
2 months ago
Absolutely loved this program. I was just getting back into the gym and this gave me amazing weight loss and muscle gains! 10/10 recommend!
Adriana S.Age 30, Woman
2 months ago
Really good workout, maybe just would like to add more workouts