Functional Strength 101

by Justina Ercole

1,911 athletes joined

Stronger & Smarter in the Gym

4.29

(43 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

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

Day 1

World's Greatest Stretch

5 reps

Floor Slides

5 reps

Glute Bridge

10 reps

Dead Bug

10 reps

Good Morning

10 reps

Kettlebell Deadlift

8 reps

RPE 6-8

Seated Row

8 reps

RPE 6-8

Goblet Box Squat

8 reps

RPE 6-8

Seated Overhead Press

8 reps

RPE 6-8

10A

Incline Shoulder Taps

20 secs

10B

Skaters

20 secs

Day 1

World's Greatest Stretch

5 reps

Floor Slides

5 reps

Glute Bridge

10 reps

Dead Bug

10 reps

Good Morning

10 reps

Kettlebell Deadlift

10 reps

RPE 6-8

Seated Row

10 reps

RPE 6-8

Goblet Box Squat

10 reps

RPE 6-8

Seated Overhead Press

10 reps

RPE 6-8

10A

Incline Shoulder Taps

30 secs

10B

Skaters

30 secs

Day 1

World's Greatest Stretch

5 reps

Supine Hip Flexion

10 reps

Banded Pull Aparts

10 reps

Banded Good Morning

10 reps

Deep Squat Mobility

5 reps

Kettlebell Deadlift

8 reps

RPE 6-8

Seated Row

8 reps

RPE 6-8

Goblet Squat

8 reps

RPE 6-8

Chest Press

8 reps

RPE 6-8

Kick Thru

20 secs

Day 1

World's Greatest Stretch

5 reps

Supine Hip Flexion

10 reps

Banded Pull Aparts

10 reps

Banded Good Morning

10 reps

Deep Squat Mobility

5 reps

Kettlebell Deadlift

10 reps

RPE 6-8

Seated Row

10 reps

RPE 6-8

Goblet Squat

10 reps

RPE 6-8

Chest Press

10 reps

RPE 6-8

Kick Thru

30 secs

Day 1

Floor Slides

5 reps

Glute Bridge

10 reps

Kneeling Scapular Retractions

5 reps

Forearm Plank

30 secs

Deep Squat Mobility

5 reps

Romanian Deadlift (Dumbbell)

8 reps

RPE 6-8

Lat Pulldown

8 reps

RPE 6-8

DB Front Squat

8 reps

RPE 6-8

Incline Chest Press

8 reps

RPE 6-8

Lateral Bear Crawl

20 secs

Day 1

Floor Slides

5 reps

Glute Bridge

10 reps

Kneeling Scapular Retractions

5 reps

Forearm Plank

30 secs

Deep Squat Mobility

5 reps

Romanian Deadlift (Dumbbell)

10 reps

RPE 6-8

Lat Pulldown

10 reps

RPE 6-8

DB Front Squat

10 reps

RPE 6-8

Incline Chest Press

10 reps

RPE 6-8

Lateral Bear Crawl

30 secs

Day 1

Inchworm

10 reps

Kneeling Ankle Mobility

5 reps

Kneeling Book Opens

5 reps

Anterior Rib Expansion

45 secs

Body Saw

10 reps

Romanian Deadlift (Dumbbell)

10 reps

RPE 6-8

Lat Pulldown

10 reps

RPE 6-8

DB Front Squat

10 reps

RPE 6-8

DB Overhead Press

10 reps

RPE 6-8

Lateral Bear X Kick Thru

20 secs

Day 1

Inchworm

10 reps

Kneeling Ankle Mobility

5 reps

Kneeling Book Opens

5 reps

Anterior Rib Expansion

45 secs

Body Saw

10 reps

Romanian Deadlift (Dumbbell)

12 reps

RPE 6-8

Lat Pulldown

12 reps

RPE 6-8

DB Front Squat

12 reps

RPE 6-8

DB Overhead Press

12 reps

RPE 6-8

Lateral Bear X Kick Thru

30 secs

Day 2

Hip Cars

5 reps

Lateral Hip Shift

5 reps

Bear Plank Hold

20 secs

Kickstand Good Morning

5 reps

Lateral Hops

20 reps

Goblet Split Squat

8 reps

RPE 6-8

Bridge March

14 reps

RPE 4-6

Kickstand Deadlift

8 reps

RPE 6-8

Side Plank Leg Lift

6 reps

RPE 6-8

Power Squat

6 reps

Day 2

Hip Cars

5 reps

Lateral Hip Shift

5 reps

Bear Plank Hold

20 secs

Kickstand Good Morning

5 reps

Lateral Hops

20 reps

Goblet Split Squat

10 reps

RPE 6-8

Elevated Bridge

12 reps

RPE 6-8

Kickstand Deadlift

10 reps

RPE 6-8

Side Plank Leg Lift

8 reps

RPE 6-8

Power Squat

8 reps

Day 2

Hip Cars

5 reps

Adductor Rocks

5 reps

Iso Split Squat

15 secs

Kickstand Good Morning

5 reps

Lateral Hops

20 reps

Offset Split Squat

8 reps

RPE 6-8

Single Leg Bridge

8 reps

RPE 5-7

Kickstand Deadlift

8 reps

RPE 6-8

Side Plank Leg Hold

20 secs

RPE 6-8

Jump Squat Reset

6 reps

Day 2

Hip Cars

5 reps

Adductor Rocks

5 reps

Iso Split Squat

15 secs

Kickstand Good Morning

5 reps

Lateral Hops

20 reps

Offset Split Squat

10 reps

RPE 6-8

Elevated SL Bridge

10 reps

RPE 5-7

Kickstand Deadlift

10 reps

RPE 6-8

Side Plank Leg Hold

30 secs

RPE 6-8

Jump Squat Reset

8 reps

Day 2

Supine Hip Flexion

10 reps

Single Leg Bridge

10 reps

Alt Runner's Lunge

10 reps

SL Deadlift X Reverse Lunge

5 reps

Skaters

20 secs

Goblet Reverse Lunge

8 reps

RPE 6-8

Lateral Step Down

5 reps

RPE 5-7

Single Leg Deadlift

8 reps

RPE 6-8

Side Plank Leg Rotation

5 reps

RPE 5-7

Jump Squat

6 reps

Day 2

Supine Hip Flexion

10 reps

Single Leg Bridge

10 reps

Alt Runner's Lunge

10 reps

SL Deadlift X Reverse Lunge

5 reps

Skaters

20 secs

Goblet Reverse Lunge

10 reps

RPE 6-8

Lateral Step Down

5 reps

RPE 5-7

Single Leg Deadlift

10 reps

RPE 6-8

Side Plank Clam Lift

10 reps

RPE 5-7

Jump Squat

8 reps

Day 2

Bridge X Knee Tap

10 reps

Bicycle Twist

10 reps

Side Plank

30 secs

SL Deadlift X Reverse Lunge

5 reps

Single Leg Pogos

15 secs

Offset Reverse Lunge

8 reps

RPE 6-8

Iso Split Squat

20 secs

RPE 6-8

Elevated Stiff Leg Deadlift

8 reps

RPE 6-8

Single Leg Step Up

5 reps

RPE 5-7

Jump Squat X SL Land

3 reps

Day 2

Bridge X Knee Tap

10 reps

Bicycle Twist

10 reps

Side Plank

30 secs

SL Deadlift X Reverse Lunge

5 reps

Single Leg Pogos

15 secs

Offset Reverse Lunge

10 reps

RPE 6-8

Iso Split Squat

25 secs

RPE 6-8

Elevated Stiff Leg Deadlift

10 reps

RPE 6-8

Single Leg Step Up

5 reps

RPE 5-7

Jump Squat X SL Land

5 reps

Day 3

Floor Rainbows

3 reps

Scap Cars

30 secs

Loaded Beast

5 reps

Y-T-W

5 reps

Body Saw

10 reps

Floor Press

8 reps

RPE 6-8

SA Bent Over Row

8 reps

RPE 6-8

1/2 Kneeling SA OH Press

8 reps

RPE 6-8

Lat Pullover

8 reps

RPE 6-8

Bicycle Twist

20 secs

Day 3

Floor Rainbows

3 reps

Scap Cars

30 secs

Loaded Beast

5 reps

Y-T-W

5 reps

Body Saw

10 reps

Floor Press

10 reps

RPE 6-8

SA Bent Over Row

10 reps

RPE 6-8

1/2 Kneeling SA OH Press

10 reps

RPE 6-8

Lat Pullover

10 reps

RPE 6-8

Bicycle Twist

30 secs

Day 3

Cat Cow

5 reps

Kneeling T Spine Rotation

5 reps

Prone Snow Angels

5 reps

Floor Slides

5 reps

Marching

10 reps

Lat Pulldown

8 reps

RPE 6-8

DB Push Press

8 reps

RPE 6-8

SA Bent Over Row

8 reps

RPE 6-8

Incline Push Up

6 reps

RPE 6-8

Pallof Press

6 reps

RPE 5-7

Day 3

Cat Cow

5 reps

Kneeling T Spine Rotation

5 reps

Prone Snow Angels

5 reps

Floor Slides

5 reps

Marching

10 reps

Lat Pulldown

10 reps

RPE 6-8

DB Push Press

10 reps

RPE 6-8

SA Bent Over Row

10 reps

RPE 6-8

Incline Push Up

8 reps

RPE 6-8

Pallof Press

8 reps

RPE 5-7

Day 3

Field Goal Rotation

10 reps

SS Dead Bug

5 reps

Seated Arm Circles

5 reps

Kneeling Book Opens

5 reps

Bear Plank Shoulder Taps

10 reps

Seated Row

8 reps

RPE 6-8

Lateral Raise

8 reps

RPE 6-8

Bent Over Row

8 reps

RPE 6-8

Lower Push Up

6 reps

RPE 6-8

Cable Rotation Press

6 reps

RPE 5-7

Day 3

Field Goal Rotation

10 reps

SS Dead Bug

5 reps

Seated Arm Circles

5 reps

Kneeling Book Opens

5 reps

Bear Plank Shoulder Taps

10 reps

Seated Row

10 reps

RPE 6-8

Lateral Raise

10 reps

RPE 6-8

Bent Over Row

10 reps

RPE 6-8

Lower Push Up

8 reps

RPE 6-8

Cable Rotation Press

8 reps

RPE 5-7

Day 3

Floor Rainbows

5 reps

Prone Snow Angels

5 reps

Y-T-W

5 reps

Bear Plank Row

10 reps

Stability Ball Rollout

10 reps

Seated Row

8 reps

RPE 6-8

Ventral Raise

8 reps

RPE 6-8

Rear Delt Fly

8 reps

RPE 6-8

Dead Stop Push Up

6 reps

RPE 6-8

Offset Racked Hold

30 secs

Day 3

Floor Rainbows

5 reps

Prone Snow Angels

5 reps

Y-T-W

5 reps

Bear Plank Row

10 reps

Stability Ball Rollout

10 reps

Seated Row

10 reps

RPE 6-8

Ventral Raise

10 reps

RPE 6-8

Rear Delt Fly

10 reps

RPE 6-8

Dead Stop Push Up

8 reps

RPE 6-8

Offset Racked Hold

40 secs

WHAT PEOPLE ARE SAYING(43 ratings)

Only ratings with written feedback are displayed here.

4.29 / 5

Jessica T.Age 34, Woman

5 days ago

5 weeks complete

1 year of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Really like this for my first program as I am trying to get back into the gym.

Stacey L.Age 49, Woman

10 days ago

3 weeks complete

8 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Not been able to go to the gym for over two years due to my health condition as led me to a stealth of tightness and muscle de-conditioning since . Into the 2nd/ 3rd week of this exercise plan, I have began to notice that my hips, back and neck does not feel as tight as before, and my gait is getting better and I have noticed not much impaired mobility over the past week or so. I would highly recommend this to anyone looking to get back to fitness again. This training plan is designed to teach you the fundamental principles of lifting in true correct form, and the fact it incorporates mobility and stretching exercises is an added bonus. Many thanks S

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