Program Description
Functional 101
Program Overview
- LevelBeginner, Intermediate, Novice
- GoalBodybuilding, Athletics, Bodyweight Fitness
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedMay 24, 2024 07:18
- Last EditedJun 18, 2025 08:33

Summary
Unlock your potential with this 12-week Functional Strength Training program, designed for serious lifters looking to enhance their overall strength and performance. Committing just three days a week, you'll engage in a variety of supersets that target major muscle groups through compound movements like squats, deadlifts, and bench presses. Each session is structured to build functional strength while improving your endurance and stability, making you more capable in everyday activities. Get ready to transform your physique and boost your confidence as you progress through this dynamic training regimen!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8 reps
RPE 8
1B
Overhead Press (Dumbbell)
3
7 reps
RPE 8
2A
Plank
1
1 mins
RPE 7
2B
Side Plank
1
0.2 mins
RPE 8.5
2C
Reverse Plank
1
1 mins
RPE 7
3
Front Squat (Paused)
2
10 reps
RPE 8
4
Pike Push Up
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8 reps
RPE 8
1B
Overhead Press (Dumbbell)
3
7 reps
RPE 8
2A
Plank
1
1 mins
RPE 7
2B
Side Plank
1
0.2 mins
RPE 8.5
2C
Reverse Plank
1
1 mins
RPE 7
3
Front Squat (Paused)
2
10 reps
RPE 8
4
Pike Push Up
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8 reps
RPE 8
1B
Overhead Press (Dumbbell)
3
7 reps
RPE 8
2A
Plank
1
1 mins
RPE 7
2B
Side Plank
1
0.2 mins
RPE 8.5
2C
Reverse Plank
1
1 mins
RPE 7
3
Front Squat (Paused)
2
10 reps
RPE 8
4
Pike Push Up
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8 reps
RPE 8
1B
Overhead Press (Dumbbell)
3
7 reps
RPE 8
2A
Plank
1
1 mins
RPE 7
2B
Side Plank
1
0.2 mins
RPE 8.5
2C
Reverse Plank
1
1 mins
RPE 7
3
Front Squat (Paused)
2
10 reps
RPE 8
4
Pike Push Up
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8 reps
RPE 8
1B
Overhead Press (Dumbbell)
3
7 reps
RPE 8
2A
Plank
1
1 mins
RPE 7
2B
Side Plank
1
0.2 mins
RPE 8.5
2C
Reverse Plank
1
1 mins
RPE 7
3
Front Squat (Paused)
2
10 reps
RPE 8
4
Pike Push Up
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8 reps
RPE 8
1B
Overhead Press (Dumbbell)
3
7 reps
RPE 8
2A
Plank
1
1 mins
RPE 7
2B
Side Plank
1
0.2 mins
RPE 8.5
2C
Reverse Plank
1
1 mins
RPE 7
3
Front Squat (Paused)
2
10 reps
RPE 8
4
Pike Push Up
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8 reps
RPE 8
1B
Overhead Press (Dumbbell)
3
7 reps
RPE 8
2A
Plank
1
1 mins
RPE 7
2B
Side Plank
1
0.2 mins
RPE 8.5
2C
Reverse Plank
1
1 mins
RPE 7
3
Front Squat (Paused)
2
10 reps
RPE 8
4
Pike Push Up
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8 reps
RPE 8
1B
Overhead Press (Dumbbell)
3
7 reps
RPE 8
2A
Plank
1
1 mins
RPE 7
2B
Side Plank
1
0.2 mins
RPE 8.5
2C
Reverse Plank
1
1 mins
RPE 7
3
Front Squat (Paused)
2
10 reps
RPE 8
4
Pike Push Up
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8 reps
RPE 8
1B
Overhead Press (Dumbbell)
3
7 reps
RPE 8
2A
Plank
1
1 mins
RPE 7
2B
Side Plank
1
0.2 mins
RPE 8.5
2C
Reverse Plank
1
1 mins
RPE 7
3
Front Squat (Paused)
2
10 reps
RPE 8
4
Pike Push Up
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8 reps
RPE 8
1B
Overhead Press (Dumbbell)
3
7 reps
RPE 8
2A
Plank
1
1 mins
RPE 7
2B
Side Plank
1
0.2 mins
RPE 8.5
2C
Reverse Plank
1
1 mins
RPE 7
3
Front Squat (Paused)
2
10 reps
RPE 8
4
Pike Push Up
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8 reps
RPE 8
1B
Overhead Press (Dumbbell)
3
7 reps
RPE 8
2A
Plank
1
1 mins
RPE 7
2B
Side Plank
1
0.2 mins
RPE 8.5
2C
Reverse Plank
1
1 mins
RPE 7
3
Front Squat (Paused)
2
10 reps
RPE 8
4
Pike Push Up
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8 reps
RPE 8
1B
Overhead Press (Dumbbell)
3
7 reps
RPE 8
2A
Plank
1
1 mins
RPE 7
2B
Side Plank
1
0.2 mins
RPE 8.5
2C
Reverse Plank
1
1 mins
RPE 7
3
Front Squat (Paused)
2
10 reps
RPE 8
4
Pike Push Up
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
20 reps
RPE 8
2
Dips Between Chairs
2
10 reps
RPE 8
3A
Kettlebell Swing
2
15 reps
RPE 7
3B
Lunge (Kettlebell)
2
12 reps
RPE 7
3C
Snatch (Kettlebell)
2
8 reps
RPE 8
4A
Deadlift (Paused)
2
8 reps
RPE 7.5
4B
Tempo Deadlift
2
7 reps
RPE 6.5
5
Barbell Row
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
20 reps
RPE 8
2
Dips Between Chairs
2
10 reps
RPE 8
3A
Kettlebell Swing
2
15 reps
RPE 7
3B
Lunge (Kettlebell)
2
12 reps
RPE 7
3C
Snatch (Kettlebell)
2
8 reps
RPE 8
4A
Deadlift (Paused)
1
8 reps
RPE 7.5
4B
Tempo Deadlift
1
7 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
20 reps
RPE 8
2
Dips Between Chairs
2
10 reps
RPE 8
3A
Kettlebell Swing
2
15 reps
RPE 7
3B
Lunge (Kettlebell)
2
12 reps
RPE 7
3C
Snatch (Kettlebell)
2
8 reps
RPE 8
4A
Deadlift (Paused)
1
8 reps
RPE 7.5
4B
Tempo Deadlift
1
7 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
20 reps
RPE 8
2
Dips Between Chairs
2
10 reps
RPE 8
3A
Kettlebell Swing
2
15 reps
RPE 7
3B
Lunge (Kettlebell)
2
12 reps
RPE 7
3C
Snatch (Kettlebell)
2
8 reps
RPE 8
4A
Deadlift (Paused)
1
8 reps
RPE 7.5
4B
Tempo Deadlift
1
7 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
20 reps
RPE 8
2
Dips Between Chairs
2
10 reps
RPE 8
3A
Kettlebell Swing
2
15 reps
RPE 7
3B
Lunge (Kettlebell)
2
12 reps
RPE 7
3C
Snatch (Kettlebell)
2
8 reps
RPE 8
4A
Deadlift (Paused)
1
8 reps
RPE 7.5
4B
Tempo Deadlift
1
7 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
20 reps
RPE 8
2
Dips Between Chairs
2
10 reps
RPE 8
3A
Kettlebell Swing
2
15 reps
RPE 7
3B
Lunge (Kettlebell)
2
12 reps
RPE 7
3C
Snatch (Kettlebell)
2
8 reps
RPE 8
4A
Deadlift (Paused)
1
8 reps
RPE 7.5
4B
Tempo Deadlift
1
7 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
20 reps
RPE 8
2
Dips Between Chairs
2
10 reps
RPE 8
3A
Kettlebell Swing
2
15 reps
RPE 7
3B
Lunge (Kettlebell)
2
12 reps
RPE 7
3C
Snatch (Kettlebell)
2
8 reps
RPE 8
4A
Deadlift (Paused)
1
8 reps
RPE 7.5
4B
Tempo Deadlift
1
7 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
20 reps
RPE 8
2
Dips Between Chairs
2
10 reps
RPE 8
3A
Kettlebell Swing
2
15 reps
RPE 7
3B
Lunge (Kettlebell)
2
12 reps
RPE 7
3C
Snatch (Kettlebell)
2
8 reps
RPE 8
4A
Deadlift (Paused)
1
8 reps
RPE 7.5
4B
Tempo Deadlift
1
7 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
20 reps
RPE 8
2
Dips Between Chairs
2
10 reps
RPE 8
3A
Kettlebell Swing
2
15 reps
RPE 7
3B
Lunge (Kettlebell)
2
12 reps
RPE 7
3C
Snatch (Kettlebell)
2
8 reps
RPE 8
4A
Deadlift (Paused)
1
8 reps
RPE 7.5
4B
Tempo Deadlift
1
7 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
20 reps
RPE 8
2
Dips Between Chairs
2
10 reps
RPE 8
3A
Kettlebell Swing
2
15 reps
RPE 7
3B
Lunge (Kettlebell)
2
12 reps
RPE 7
3C
Snatch (Kettlebell)
2
8 reps
RPE 8
4A
Deadlift (Paused)
1
8 reps
RPE 7.5
4B
Tempo Deadlift
1
7 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
20 reps
RPE 8
2
Dips Between Chairs
2
10 reps
RPE 8
3A
Kettlebell Swing
2
15 reps
RPE 7
3B
Lunge (Kettlebell)
2
12 reps
RPE 7
3C
Snatch (Kettlebell)
2
8 reps
RPE 8
4A
Deadlift (Paused)
1
8 reps
RPE 7.5
4B
Tempo Deadlift
1
7 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
20 reps
RPE 8
2
Dips Between Chairs
2
10 reps
RPE 8
3A
Kettlebell Swing
2
15 reps
RPE 7
3B
Lunge (Kettlebell)
2
12 reps
RPE 7
3C
Snatch (Kettlebell)
2
8 reps
RPE 8
4A
Deadlift (Paused)
1
8 reps
RPE 7.5
4B
Tempo Deadlift
1
7 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
12 reps
RPE 8
1B
Bench Press (Close Grip)
2
10 reps
RPE 8
2
Rack Pull (Barbell)
2
10 reps
RPE 8
3
Squat (Barbell)
3
10 reps
RPE 8
4
Dead Hang
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
12 reps
RPE 8
1B
Bench Press (Close Grip)
2
10 reps
RPE 8
2
Rack Pull (Barbell)
2
10 reps
RPE 8
3
Squat (Barbell)
3
10 reps
RPE 8
4
Dead Hang
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
12 reps
RPE 8
1B
Bench Press (Close Grip)
2
10 reps
RPE 8
2
Rack Pull (Barbell)
2
10 reps
RPE 8
3
Squat (Barbell)
3
10 reps
RPE 8
4
Dead Hang
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
12 reps
RPE 8
1B
Bench Press (Close Grip)
2
10 reps
RPE 8
2
Rack Pull (Barbell)
2
10 reps
RPE 8
3
Squat (Barbell)
3
10 reps
RPE 8
4
Dead Hang
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
12 reps
RPE 8
1B
Bench Press (Close Grip)
2
10 reps
RPE 8
2
Rack Pull (Barbell)
2
10 reps
RPE 8
3
Squat (Barbell)
3
10 reps
RPE 8
4
Dead Hang
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
12 reps
RPE 8
1B
Bench Press (Close Grip)
2
10 reps
RPE 8
2
Rack Pull (Barbell)
2
10 reps
RPE 8
3
Squat (Barbell)
3
10 reps
RPE 8
4
Dead Hang
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
12 reps
RPE 8
1B
Bench Press (Close Grip)
2
10 reps
RPE 8
2
Rack Pull (Barbell)
2
10 reps
RPE 8
3
Squat (Barbell)
3
10 reps
RPE 8
4
Dead Hang
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
12 reps
RPE 8
1B
Bench Press (Close Grip)
2
10 reps
RPE 8
2
Rack Pull (Barbell)
2
10 reps
RPE 8
3
Squat (Barbell)
3
10 reps
RPE 8
4
Dead Hang
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
12 reps
RPE 8
1B
Bench Press (Close Grip)
2
10 reps
RPE 8
2
Rack Pull (Barbell)
2
10 reps
RPE 8
3
Squat (Barbell)
3
10 reps
RPE 8
4
Dead Hang
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
12 reps
RPE 8
1B
Bench Press (Close Grip)
2
10 reps
RPE 8
2
Rack Pull (Barbell)
2
10 reps
RPE 8
3
Squat (Barbell)
3
10 reps
RPE 8
4
Dead Hang
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
12 reps
RPE 8
1B
Bench Press (Close Grip)
2
10 reps
RPE 8
2
Rack Pull (Barbell)
2
10 reps
RPE 8
3
Squat (Barbell)
3
10 reps
RPE 8
4
Dead Hang
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
12 reps
RPE 8
1B
Bench Press (Close Grip)
2
10 reps
RPE 8
2
Rack Pull (Barbell)
2
10 reps
RPE 8
3
Squat (Barbell)
3
10 reps
RPE 8
4
Dead Hang
2
1 mins
RPE 8
Week 1
1 / 12 Weeks
Day 3
1A
Bench Press (Dumbbell)2 Sets
12 Reps
@8
1B
Bench Press (Close Grip)2 Sets
10 Reps
@8
2
Rack Pull (Barbell)2 Sets
10 Reps
@8
3
Squat (Barbell)3 Sets
10 Reps
@8
4
Dead Hang2 Sets
1 mins
@8
Day 1
1A
Overhead Press (Barbell)3 Sets
8 Reps
@8
1B
Overhead Press (Dumbbell)3 Sets
7 Reps
@8
2A
Plank1 Set
1 mins
@7
2B
Side Plank1 Set
0.2 mins
@8.5
2C
Reverse Plank1 Set
1 mins
@7
3
Front Squat (Paused)2 Sets
10 Reps
@8
4
Pike Push Up2 Sets
8 Reps
@8
Day 2
1
Abs Crunch (Machine)3 Sets
20 Reps
@8
2
Dips Between Chairs2 Sets
10 Reps
@8
3A
Kettlebell Swing2 Sets
15 Reps
@7
3B
Lunge (Kettlebell)2 Sets
12 Reps
@7
3C
Snatch (Kettlebell)2 Sets
8 Reps
@8
4A
Deadlift (Paused)2 Sets
8 Reps
@7.5
4B
Tempo Deadlift2 Sets
7 Reps
@6.5
5
Barbell Row3 Sets
8 Reps
@8.5