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Functional training made simple

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1 athletes joined

Program Description

Gain strength that is usable

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerlifting, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    30 minutes
  • Created
    Mar 06, 2025 04:53
  • Last Edited
    Jul 23, 2025 06:27

Summary

Unlock your strength potential with this one-week functional training program, designed for four days of intense, full-body workouts. Each session focuses on compound movements like the Military Press and Trap Bar Deadlift, ensuring you build muscle while enhancing your functional fitness. Perfect for those with a garage gym setup, this program combines bodyweight and weighted exercises to maximize your results. Get ready to challenge yourself and elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13%
Glutes
10.7%
Upper Back
10.4%
Front Delts
8.1%
Middle Delts
7.1%
Triceps
6.9%
Hamstrings
6.6%
Abs
6.4%
Lats
6.4%
Chest
4.6%
Lower Back
4.1%
Calves
3.8%
Rear Delts
3.6%
Olympic
2.5%
Other
2.5%
Biceps
2%
Full-Body
1.3%
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WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6 reps
RPE 10
2
Pull-Up (Weighted)
1
6 reps
RPE 10
3
Pull-Up (Bodyweight)
2
10 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
5
Dip (Weighted)
1
6 reps
RPE 10
6
Face Pull
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
5 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 10
4
Seated Calf Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
2
5 reps
RPE 10
2
Chin-Up (Weighted)
2
6 reps
RPE 10
3
Push Up
3
20 reps
RPE 10
4
Ab Roller
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
2
4 reps
-
2
Box Jump
2
6 reps
RPE 10
3
Step-Up (Weighted)
2
8 reps
RPE 10
4
Sled Push
1
4 reps
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Military Press (Barbell)
2 Sets
6 Reps
@10
2
Pull-Up (Weighted)
1 Set
6 Reps
@10
3
Pull-Up (Bodyweight)
2 Sets
10 Reps
@10
4
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10
5
Dip (Weighted)
1 Set
6 Reps
@10
6
Face Pull
3 Sets
12 Reps
@10
Day 2
1
Trap Bar Deadlift
2 Sets
5 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@10
3
Romanian Deadlift (Dumbbell)
2 Sets
6 Reps
@10
4
Seated Calf Raise
3 Sets
10 Reps
@10
Day 3
1
Push Press (Barbell)
2 Sets
5 Reps
@10
2
Chin-Up (Weighted)
2 Sets
6 Reps
@10
3
Push Up
3 Sets
20 Reps
@10
4
Ab Roller
3 Sets
10 Reps
@10
Day 4
1
Power Clean
2 Sets
4 Reps
-
2
Box Jump
2 Sets
6 Reps
@10
3
Step-Up (Weighted)
2 Sets
8 Reps
@10
4
Sled Push
1 Set
4 Reps
@10