Functional Whole Body 3-day workout

This program will build up total body strength and improve your overall conditioning capabilities through multiple exercises per workout and volumetric loading. Sets are to be performed explosive in the concentric phase, but under control eccentrically.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Safety Bar Squat

Pull-Up (Weighted)

Dip (Weighted)

Farmer's Walk (Weighted)

Turkish Get Up

Broad Jump

Viking Press Squat

Cable Low Row

Push Up

Alternating Lunge with Rotation

Renegade Row

Single Leg Romanian Deadlift

Zercher Squat (Barbell)

Push Up Rings

Kettlebell Swing

Ab Wheel

Backwards Walking

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