Functional Fortnight

Achieve a busy but well rounded training program. 

Rest days are included in program. Not all 14 days are working days

Achieve a busy but well rounded training program

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Leg Curl

Squat (Smith Machine)

Romanian Deadlift (Barbell)

Leg Extension

Standing Calf Raise

Lat Pulldown

Seated Row (Cable)

Straight Arm Pulldown

Bicep Curl (Barbell)

Hammer Curl (Dumbbell)

Pull-Up (Band)

Back and Bicep

Stretching

Rest Day

HIIT

Shoulder Press (Machine)

Incline Chest Press (Machine)

Chin-Up (Bodyweight)

Tricep Extension (Cable)

Incline Curl (Dumbbell)

Lateral Raise (Cable)

Upper

Reverse Abs Crunch (Bodyweight)

Cable Woodchoppers

Abs Crunch (Weighted)

Serratus Jabs

Yoga

Stair Climber

Side Leg Swings

Deadlift (Barbell)

Leg Press

Back Extension

Lower Body

Fuel yourself properly for this workout and hit each muscle group hard, you'll have time to recover

Incline Bench Press (Dumbbell)

Seated Row (Machine)

Overhead Press (Barbell)

Pull-Up (Weighted)

Preacher Curl (Machine)

Reverse Bicep Curl (EZ Bar)

Rest

Cycling

Bench Press (Barbell)

Dip (Bodyweight)

Lying Tricep Extension (Barbell)

Tricep Rope Push Down (Cable)

Chest and Tris

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