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Functional Strength 101

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Written by Justina Ercole
Published on May 23, 2025
2,670 athletes joined

Stronger & Smarter in the Gym

4.30
(61 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!

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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
Muscle Engagement
Front
Back
MuscleSet
Other
21.5%
Glutes
12.1%
Quadriceps
12.1%
Hamstrings
10%
Abs
6.9%
Lats
6.4%
Upper Back
6%
Lower Back
4.3%
Middle Delts
4.2%
Front Delts
4%
Adductors
3.9%
Triceps
3.1%
Biceps
2.9%
Chest
2.1%
Rear Delts
0.6%
Forearms
0.1%
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4.8 Stars with 10, 000+ Ratings
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(61 ratings)
Only ratings with written feedback are displayed here.
4.30 / 5
Helen S.Age 48, Woman
9 hours ago
7 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
I really enjoyed this program. I did all 8 weeks. I haven't lifted in awhile so I felt like I was starting over as far as weight. I was quickly able to grow what I could lift. I tried to challenge myself to do a little more each workout, whether it was more weight or more reps. Program gives a wide range of substitutions so I able to adjust it however I wanted. The exercises I didn't know was clearly explained. Would highly recommend.
B W.Age 37, Woman
3 months ago
8 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
I did this program on a reduced schedule (1-2 times per week instead of 3), and still experienced lots of benefits. It was great to have a warmup included in the workouts, and to remove any planning requirements. The program helped me go from zero strength training to including it consistently, which was the biggest win for me.
Show All Reviews
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