Functional Strength: Full Body

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2 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 2-day, beginner, full body functional program (phase 2). A functional strength training plan aims at replicating movements through all planes of motion. This type of program also targets basic movement patterns:

Pull
Push
Hinge
Squat
Lunge

Both of these sessions use six different exercises and each workout session should take about 50-minutes after you try it once or twice. Each session includes 3 sets per exercising using 8-10 repetitions.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Day 1
Day 2

Workout 1 6 exercises, 1 hr 2 mins

Barbell Bench Press	4x10,10,8,8 reps	rest: 120s
Barbell Decline Pullover (Wide Grip)	3x8 reps	rest: 90s
Barbell Squat	4x10,8,8,6 reps	rest: 120s
Barbell Deadlift	4x6 reps	rest: 90s
Dumbbell Walking Lunge	4x10,8,6,4 reps	rest: 60s
Cable Wood Chop	3x10 reps	rest: 60s

Workout 2 6 exercises, 54 mins

Barbell Push Press	4x8,8,6,6 reps	rest: 90s
Pull-Up	3x9,8,7 reps	rest: 120s
Kettlebell Goblet Squat	4x12,10,8,6 reps	rest: 90s
Dumbbell Stiff-Leg Deadlift	3x8 reps	rest: 60s
Dumbbell Step-Up	3x8 reps	rest: 60s
Cable Pallof Press with Rotation	3x12,10,8 reps	rest: 60s