Hyper Functional Training Routine

by Alejandro F.

47 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

Jul 20, 2024 04:50

Day 1

Squat (Barbell)

4 Sets

12 Reps

Bench Press (Dumbbell)

4 Sets

12 Reps

Walking Lunge (Dumbbell)

4 Sets

12 Reps

Push Press (Dumbbell)

4 Sets

8 Reps

Neck Curl

4 Sets

15 Reps

Jumping Lunge

4 Sets

AMRAP

Stair Master

3 Sets

5 mins

Day 2

Trap Bar Deadlift

4 Sets

10 Reps

Pull-Up (Bodyweight)

4 Sets

AMRAP

Kettlebell Swing

4 Sets

12 Reps

Bent Over Row (Dumbbell)

4 Sets

12 Reps

Incline Curl (Dumbbell)

4 Sets

12 Reps

Cable Crunch

4 Sets

12 Reps

1km Row

3 Sets

5 mins

Day 3

Bench Press (Dumbbell)

4 Sets

12 Reps

Squat (Barbell)

4 Sets

12 Reps

Push Press (Barbell)

4 Sets

8 Reps

Snatch (Dumbbell)

4 Sets

12 Reps

Neck Curl

4 Sets

15 Reps

Walking Lunge (Dumbbell)

4 Sets

12 Reps

Stair Master

3 Sets

5 mins

Day 4

Bent Over Row (Barbell)

4 Sets

12 Reps

Romanian Deadlift (Dumbbell)

4 Sets

12 Reps

Cable Punch

4 Sets

15 Reps

Ring Row

4 Sets

AMRAP

Prison Chin-up

4 Sets

AMRAP

Cable Crunch

4 Sets

12 Reps

1km Row

3 Sets

5 mins