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Functional Strength Training
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2 athletes joined
Program Description
Functional 101
Program Overview
Level
Beginner, Intermediate, Novice
Goal
Bodybuilding, Athletics, Bodyweight Fitness
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
50 minutes
Created
May 24, 2024 07:18
Last Edited
Jun 15, 2024 10:39
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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 Hang
2 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
Plank
1 Set
1 mins
@7
2B
Side Plank
1 Set
0.2 mins
@8.5
2C
Reverse Plank
1 Set
1 mins
@7
3
Front Squat (Paused)
2 Sets
10 Reps
@8
4
Pike Push Up
2 Sets
8 Reps
@8
Day 2
1
Abs Crunch (Machine)
3 Sets
20 Reps
@8
2
Dips Between Chairs
2 Sets
10 Reps
@8
3A
Kettlebell Swing
2 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 Deadlift
2 Sets
7 Reps
@6.5
5
Barbell Row
3 Sets
8 Reps
@8.5
Day 1
1A
Overhead Press (Barbell)
3 Sets
8 Reps
@8
1B
Overhead Press (Dumbbell)
3 Sets
7 Reps
@8
2A
Plank
1 Set
1 mins
@7
2B
Side Plank
1 Set
0.2 mins
@8.5
2C
Reverse Plank
1 Set
1 mins
@7
3
Front Squat (Paused)
2 Sets
10 Reps
@8
4
Pike Push Up
2 Sets
8 Reps
@8
Day 2
1
Abs Crunch (Machine)
3 Sets
20 Reps
@8
2
Dips Between Chairs
2 Sets
10 Reps
@8
3A
Kettlebell Swing
2 Sets
15 Reps
@7
3B
Lunge (Kettlebell)
2 Sets
12 Reps
@7
3C
Snatch (Kettlebell)
2 Sets
8 Reps
@8
4A
Deadlift (Paused)
1 Set
8 Reps
@7.5
4B
Tempo Deadlift
1 Set
7 Reps
@6.5
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 Hang
2 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
Plank
1 Set
1 mins
@7
2B
Side Plank
1 Set
0.2 mins
@8.5
2C
Reverse Plank
1 Set
1 mins
@7
3
Front Squat (Paused)
2 Sets
10 Reps
@8
4
Pike Push Up
2 Sets
8 Reps
@8
Day 2
1
Abs Crunch (Machine)
3 Sets
20 Reps
@8
2
Dips Between Chairs
2 Sets
10 Reps
@8
3A
Kettlebell Swing
2 Sets
15 Reps
@7
3B
Lunge (Kettlebell)
2 Sets
12 Reps
@7
3C
Snatch (Kettlebell)
2 Sets
8 Reps
@8
4A
Deadlift (Paused)
1 Set
8 Reps
@7.5
4B
Tempo Deadlift
1 Set
7 Reps
@6.5
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 Hang
2 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
Plank
1 Set
1 mins
@7
2B
Side Plank
1 Set
0.2 mins
@8.5
2C
Reverse Plank
1 Set
1 mins
@7
3
Front Squat (Paused)
2 Sets
10 Reps
@8
4
Pike Push Up
2 Sets
8 Reps
@8
Day 2
1
Abs Crunch (Machine)
3 Sets
20 Reps
@8
2
Dips Between Chairs
2 Sets
10 Reps
@8
3A
Kettlebell Swing
2 Sets
15 Reps
@7
3B
Lunge (Kettlebell)
2 Sets
12 Reps
@7
3C
Snatch (Kettlebell)
2 Sets
8 Reps
@8
4A
Deadlift (Paused)
1 Set
8 Reps
@7.5
4B
Tempo Deadlift
1 Set
7 Reps
@6.5
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 Hang
2 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
Plank
1 Set
1 mins
@7
2B
Side Plank
1 Set
0.2 mins
@8.5
2C
Reverse Plank
1 Set
1 mins
@7
3
Front Squat (Paused)
2 Sets
10 Reps
@8
4
Pike Push Up
2 Sets
8 Reps
@8
Day 2
1
Abs Crunch (Machine)
3 Sets
20 Reps
@8
2
Dips Between Chairs
2 Sets
10 Reps
@8
3A
Kettlebell Swing
2 Sets
15 Reps
@7
3B
Lunge (Kettlebell)
2 Sets
12 Reps
@7
3C
Snatch (Kettlebell)
2 Sets
8 Reps
@8
4A
Deadlift (Paused)
1 Set
8 Reps
@7.5
4B
Tempo Deadlift
1 Set
7 Reps
@6.5
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 Hang
2 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
Plank
1 Set
1 mins
@7
2B
Side Plank
1 Set
0.2 mins
@8.5
2C
Reverse Plank
1 Set
1 mins
@7
3
Front Squat (Paused)
2 Sets
10 Reps
@8
4
Pike Push Up
2 Sets
8 Reps
@8
Day 2
1
Abs Crunch (Machine)
3 Sets
20 Reps
@8
2
Dips Between Chairs
2 Sets
10 Reps
@8
3A
Kettlebell Swing
2 Sets
15 Reps
@7
3B
Lunge (Kettlebell)
2 Sets
12 Reps
@7
3C
Snatch (Kettlebell)
2 Sets
8 Reps
@8
4A
Deadlift (Paused)
1 Set
8 Reps
@7.5
4B
Tempo Deadlift
1 Set
7 Reps
@6.5
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 Hang
2 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
Plank
1 Set
1 mins
@7
2B
Side Plank
1 Set
0.2 mins
@8.5
2C
Reverse Plank
1 Set
1 mins
@7
3
Front Squat (Paused)
2 Sets
10 Reps
@8
4
Pike Push Up
2 Sets
8 Reps
@8
Day 2
1
Abs Crunch (Machine)
3 Sets
20 Reps
@8
2
Dips Between Chairs
2 Sets
10 Reps
@8
3A
Kettlebell Swing
2 Sets
15 Reps
@7
3B
Lunge (Kettlebell)
2 Sets
12 Reps
@7
3C
Snatch (Kettlebell)
2 Sets
8 Reps
@8
4A
Deadlift (Paused)
1 Set
8 Reps
@7.5
4B
Tempo Deadlift
1 Set
7 Reps
@6.5
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 Hang
2 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
Plank
1 Set
1 mins
@7
2B
Side Plank
1 Set
0.2 mins
@8.5
2C
Reverse Plank
1 Set
1 mins
@7
3
Front Squat (Paused)
2 Sets
10 Reps
@8
4
Pike Push Up
2 Sets
8 Reps
@8
Day 2
1
Abs Crunch (Machine)
3 Sets
20 Reps
@8
2
Dips Between Chairs
2 Sets
10 Reps
@8
3A
Kettlebell Swing
2 Sets
15 Reps
@7
3B
Lunge (Kettlebell)
2 Sets
12 Reps
@7
3C
Snatch (Kettlebell)
2 Sets
8 Reps
@8
4A
Deadlift (Paused)
1 Set
8 Reps
@7.5
4B
Tempo Deadlift
1 Set
7 Reps
@6.5
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 Hang
2 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
Plank
1 Set
1 mins
@7
2B
Side Plank
1 Set
0.2 mins
@8.5
2C
Reverse Plank
1 Set
1 mins
@7
3
Front Squat (Paused)
2 Sets
10 Reps
@8
4
Pike Push Up
2 Sets
8 Reps
@8
Day 2
1
Abs Crunch (Machine)
3 Sets
20 Reps
@8
2
Dips Between Chairs
2 Sets
10 Reps
@8
3A
Kettlebell Swing
2 Sets
15 Reps
@7
3B
Lunge (Kettlebell)
2 Sets
12 Reps
@7
3C
Snatch (Kettlebell)
2 Sets
8 Reps
@8
4A
Deadlift (Paused)
1 Set
8 Reps
@7.5
4B
Tempo Deadlift
1 Set
7 Reps
@6.5
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 Hang
2 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
Plank
1 Set
1 mins
@7
2B
Side Plank
1 Set
0.2 mins
@8.5
2C
Reverse Plank
1 Set
1 mins
@7
3
Front Squat (Paused)
2 Sets
10 Reps
@8
4
Pike Push Up
2 Sets
8 Reps
@8
Day 2
1
Abs Crunch (Machine)
3 Sets
20 Reps
@8
2
Dips Between Chairs
2 Sets
10 Reps
@8
3A
Kettlebell Swing
2 Sets
15 Reps
@7
3B
Lunge (Kettlebell)
2 Sets
12 Reps
@7
3C
Snatch (Kettlebell)
2 Sets
8 Reps
@8
4A
Deadlift (Paused)
1 Set
8 Reps
@7.5
4B
Tempo Deadlift
1 Set
7 Reps
@6.5
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 Hang
2 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
Plank
1 Set
1 mins
@7
2B
Side Plank
1 Set
0.2 mins
@8.5
2C
Reverse Plank
1 Set
1 mins
@7
3
Front Squat (Paused)
2 Sets
10 Reps
@8
4
Pike Push Up
2 Sets
8 Reps
@8
Day 2
1
Abs Crunch (Machine)
3 Sets
20 Reps
@8
2
Dips Between Chairs
2 Sets
10 Reps
@8
3A
Kettlebell Swing
2 Sets
15 Reps
@7
3B
Lunge (Kettlebell)
2 Sets
12 Reps
@7
3C
Snatch (Kettlebell)
2 Sets
8 Reps
@8
4A
Deadlift (Paused)
1 Set
8 Reps
@7.5
4B
Tempo Deadlift
1 Set
7 Reps
@6.5
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 Hang
2 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
Plank
1 Set
1 mins
@7
2B
Side Plank
1 Set
0.2 mins
@8.5
2C
Reverse Plank
1 Set
1 mins
@7
3
Front Squat (Paused)
2 Sets
10 Reps
@8
4
Pike Push Up
2 Sets
8 Reps
@8
Day 2
1
Abs Crunch (Machine)
3 Sets
20 Reps
@8
2
Dips Between Chairs
2 Sets
10 Reps
@8
3A
Kettlebell Swing
2 Sets
15 Reps
@7
3B
Lunge (Kettlebell)
2 Sets
12 Reps
@7
3C
Snatch (Kettlebell)
2 Sets
8 Reps
@8
4A
Deadlift (Paused)
1 Set
8 Reps
@7.5
4B
Tempo Deadlift
1 Set
7 Reps
@6.5
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 Hang
2 Sets
1 mins
@8