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Hyper Functional Training Routine
by Alejandro F.
41 athletes joined
Program Description
This workout routine is to build strength in places that Powerlifting training lacks and to also build explosive power
Program Overview
Level
Intermediate
Goal
Muscle & Sculpting, Bodyweight Fitness, Athletics
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Mar 13, 2024 09:34
Last Edited
Jun 16, 2024 09:43
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Week 1
1 / 1 Weeks
Day 1
1
Squat (Barbell)
4 Sets
12 Reps
2A
Bench Press (Dumbbell)
4 Sets
12 Reps
2B
Walking Lunge (Dumbbell)
4 Sets
12 Reps
3A
Push Press (Dumbbell)
4 Sets
8 Reps
3B
Neck Curl
4 Sets
15 Reps
3C
Jumping Lunge
4 Sets
AMRAP
4
Stair Master
3 Sets
5 mins
Day 2
1
Trap Bar Deadlift
4 Sets
10 Reps
2A
Pull-Up (Bodyweight)
4 Sets
AMRAP
2B
Kettlebell Swing
4 Sets
12 Reps
3A
Bent Over Row (Dumbbell)
4 Sets
12 Reps
3B
Incline Curl (Dumbbell)
4 Sets
12 Reps
4
Cable Crunch
4 Sets
12 Reps
5
1km Row
3 Sets
5 mins
Day 3
1
Bench Press (Dumbbell)
4 Sets
12 Reps
2A
Squat (Barbell)
4 Sets
12 Reps
2B
Push Press (Barbell)
4 Sets
8 Reps
3A
Snatch (Dumbbell)
4 Sets
12 Reps
3B
Neck Curl
4 Sets
15 Reps
3C
Walking Lunge (Dumbbell)
4 Sets
12 Reps
4
Stair Master
3 Sets
5 mins
Day 4
1
Bent Over Row (Barbell)
4 Sets
12 Reps
2A
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
2B
Cable Punch
4 Sets
15 Reps
3A
Ring Row
4 Sets
AMRAP
3B
Prison Chin-up
4 Sets
AMRAP
4
Cable Crunch
4 Sets
12 Reps
5
1km Row
3 Sets
5 mins