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Functional Strength 101
1,067 athletes joined
Stronger & Smarter in the Gym
4.35
(85 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
down_app
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Day 1
#
Exercise
Sets
Reps
Intensity
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
RPE 6-8
7
Seated Row
3
8 Reps
RPE 6-8
8
Goblet Box Squat
3
8 Reps
RPE 6-8
9
Seated Overhead Press
3
8 Reps
RPE 6-8
10A
Incline Shoulder Taps
3
20 secs
10B
Skaters
3
20 secs
Day 1
#
Exercise
Sets
Reps
Intensity
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
RPE 6-8
7
Seated Row
3
10 Reps
RPE 6-8
8
Goblet Box Squat
3
10 Reps
RPE 6-8
9
Seated Overhead Press
3
10 Reps
RPE 6-8
10A
Incline Shoulder Taps
3
30 secs
10B
Skaters
3
30 secs
Day 1
#
Exercise
Sets
Reps
Intensity
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
RPE 6-8
7
Seated Row
3
8 Reps
RPE 6-8
8
Goblet Squat
3
8 Reps
RPE 6-8
9
Chest Press
3
8 Reps
RPE 6-8
10
Kick Thru
3
20 secs
Day 1
#
Exercise
Sets
Reps
Intensity
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
RPE 6-8
7
Seated Row
3
10 Reps
RPE 6-8
8
Goblet Squat
3
10 Reps
RPE 6-8
9
Chest Press
3
10 Reps
RPE 6-8
10
Kick Thru
3
30 secs
Day 1
#
Exercise
Sets
Reps
Intensity
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
RPE 6-8
7
Lat Pulldown
3
8 Reps
RPE 6-8
8
DB Front Squat
3
8 Reps
RPE 6-8
9
Incline Chest Press
3
8 Reps
RPE 6-8
10
Lateral Bear Crawl
3
20 secs
Day 1
#
Exercise
Sets
Reps
Intensity
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
RPE 6-8
7
Lat Pulldown
3
10 Reps
RPE 6-8
8
DB Front Squat
3
10 Reps
RPE 6-8
9
Incline Chest Press
3
10 Reps
RPE 6-8
10
Lateral Bear Crawl
3
30 secs
Day 1
#
Exercise
Sets
Reps
Intensity
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
RPE 6-8
7
Lat Pulldown
3
10 Reps
RPE 6-8
8
DB Front Squat
3
10 Reps
RPE 6-8
9
DB Overhead Press
3
10 Reps
RPE 6-8
10
Lateral Bear X Kick Thru
3
20 secs
Day 1
#
Exercise
Sets
Reps
Intensity
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
RPE 6-8
7
Lat Pulldown
3
12 Reps
RPE 6-8
8
DB Front Squat
3
12 Reps
RPE 6-8
9
DB Overhead Press
3
12 Reps
RPE 6-8
10
Lateral Bear X Kick Thru
3
30 secs
Day 2
#
Exercise
Sets
Reps
Intensity
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
RPE 6-8
6B
Bridge March
3
14 Reps
RPE 4-6
7A
Kickstand Deadlift
3
8 Reps
RPE 6-8
7B
Side Plank Leg Lift
3
6 Reps
RPE 6-8
8
Power Squat
3
6 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
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
RPE 6-8
6B
Elevated Bridge
3
12 Reps
RPE 6-8
7A
Kickstand Deadlift
3
10 Reps
RPE 6-8
7B
Side Plank Leg Lift
3
8 Reps
RPE 6-8
8
Power Squat
3
8 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
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
RPE 6-8
6B
Single Leg Bridge
3
8 Reps
RPE 5-7
7A
Kickstand Deadlift
3
8 Reps
RPE 6-8
7B
Side Plank Leg Hold
3
20 secs
RPE 6-8
8
Jump Squat Reset
3
6 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
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
RPE 6-8
6B
Elevated SL Bridge
3
10 Reps
RPE 5-7
7A
Kickstand Deadlift
3
10 Reps
RPE 6-8
7B
Side Plank Leg Hold
3
30 secs
RPE 6-8
8
Jump Squat Reset
3
8 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
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
RPE 6-8
6B
Lateral Step Down
3
5 Reps
RPE 5-7
7A
Single Leg Deadlift
3
8 Reps
RPE 6-8
7B
Side Plank Leg Rotation
3
5 Reps
RPE 5-7
8
Jump Squat
3
6 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
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
RPE 6-8
6B
Lateral Step Down
3
5 Reps
RPE 5-7
7A
Single Leg Deadlift
3
10 Reps
RPE 6-8
7B
Side Plank Clam Lift
3
10 Reps
RPE 5-7
8
Jump Squat
3
8 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
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
RPE 6-8
6B
Iso Split Squat
3
20 secs
RPE 6-8
7A
Elevated Stiff Leg Deadlift
3
8 Reps
RPE 6-8
7B
Single Leg Step Up
3
5 Reps
RPE 5-7
8
Jump Squat X SL Land
3
3 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
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
RPE 6-8
6B
Iso Split Squat
3
25 secs
RPE 6-8
7A
Elevated Stiff Leg Deadlift
3
10 Reps
RPE 6-8
7B
Single Leg Step Up
3
5 Reps
RPE 5-7
8
Jump Squat X SL Land
3
5 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
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
RPE 6-8
6B
SA Bent Over Row
3
8 Reps
RPE 6-8
7A
1/2 Kneeling SA OH Press
3
8 Reps
RPE 6-8
7B
Lat Pullover
3
8 Reps
RPE 6-8
8
Bicycle Twist
3
20 secs
Day 3
#
Exercise
Sets
Reps
Intensity
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
RPE 6-8
6B
SA Bent Over Row
3
10 Reps
RPE 6-8
7A
1/2 Kneeling SA OH Press
3
10 Reps
RPE 6-8
7B
Lat Pullover
3
10 Reps
RPE 6-8
8
Bicycle Twist
3
30 secs
Day 3
#
Exercise
Sets
Reps
Intensity
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
RPE 6-8
7
DB Push Press
3
8 Reps
RPE 6-8
8A
SA Bent Over Row
3
8 Reps
RPE 6-8
8B
Incline Push Up
3
6 Reps
RPE 6-8
9
Pallof Press
3
6 Reps
RPE 5-7
Day 3
#
Exercise
Sets
Reps
Intensity
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
RPE 6-8
7
DB Push Press
3
10 Reps
RPE 6-8
8A
SA Bent Over Row
3
10 Reps
RPE 6-8
8B
Incline Push Up
3
8 Reps
RPE 6-8
9
Pallof Press
3
8 Reps
RPE 5-7
Day 3
#
Exercise
Sets
Reps
Intensity
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
RPE 6-8
7
Lateral Raise
3
8 Reps
RPE 6-8
8A
Bent Over Row
3
8 Reps
RPE 6-8
8B
Lower Push Up
3
6 Reps
RPE 6-8
9
Cable Rotation Press
3
6 Reps
RPE 5-7
Day 3
#
Exercise
Sets
Reps
Intensity
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
RPE 6-8
7
Lateral Raise
3
10 Reps
RPE 6-8
8A
Bent Over Row
3
10 Reps
RPE 6-8
8B
Lower Push Up
3
8 Reps
RPE 6-8
9
Cable Rotation Press
3
8 Reps
RPE 5-7
Day 3
#
Exercise
Sets
Reps
Intensity
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
RPE 6-8
7
Ventral Raise
3
8 Reps
RPE 6-8
8A
Rear Delt Fly
3
8 Reps
RPE 6-8
8B
Dead Stop Push Up
3
6 Reps
RPE 6-8
9
Offset Racked Hold
3
30 secs
Day 3
#
Exercise
Sets
Reps
Intensity
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
RPE 6-8
7
Ventral Raise
3
10 Reps
RPE 6-8
8A
Rear Delt Fly
3
10 Reps
RPE 6-8
8B
Dead Stop Push Up
3
8 Reps
RPE 6-8
9
Offset Racked Hold
3
40 secs
What People Are Saying(85 ratings)
Only ratings with written feedback are displayed here.
4.35/ 5
Ryan P.Age 31, Woman
8 days ago
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
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
13 days ago
3 weeks complete
6 years of prior experience
As expected strength gains
Less than expected muscle gains
Marginal modifications
Really good workout, maybe just would like to add more workouts