Reach Functional Fitness
Functional Fitness, Functional Training, Bodybuilding, Olympic LiftingIt's one thing to look strong and fit. It's another to BE strong and fit. Let's be honest: most people care about their appearance. It's what drives most people to the gym. But, is that all there is to training? Certainly not.
The Functional Physique is functional bodybuilding at its finest. The program is broken up into three phases.
Welcome to Phase 1 - Base Camp
Phase 1 of The Functional Physique sets the standard for what's ahead. Our goal here is to gain muscular endurance and to begin your transformation journey on the right path. You will directly train your legs 3 times per week, but you could argue they get a little something every day. You will hit your biceps and triceps directly twice per week. But, this is a functional program? Yes. We didn't neglect the compound movements that are the foundation of a functional physique and we didn't leave out stability and core work. You'll utilize various conditioning methods like High Intensity Repeat Training, High Intensity Interval Training, and Low Intensity Sold State Training.
Be prepared to grind the next 4 weeks. You're gonna need a strong base to build The Functional Physique.
Welcome to Phase 2 - The Climb
The next 4 weeks are going to be tough. No one said building a functional physique was easy. But, you've built a strong base, so you're ready for what's ahead. The next 4 weeks introduce a few different styles of training - most notably -> Pre-Exhaust Work. You will do your conditioning BEFORE your strength training on the first three days. It's easy to move weight and feel strong when you're fresh. What happens when you fatigue yourself beforehand? The Functional Physique program is about being able to perform in different conditions. We also introduce a few new movements to stimulate growth and Olympic lift variants to add some flavor.
Welcome to Phase 3 - The Summit
The last 8 weeks have been grueling, but the journey isn't over yet. Phase 3 brings a strength emphasis to your training by utilizing lower rep sets on compound movements. You've got muscular endurance and a strong base. Let's push your strength to another level. We cut your conditioning a little bit to give your body time to recover, but we haven't eliminated it all together. We will utilize heavy carries and pulls, and spend your Saturdays on conditioning only. Push hard and continue to focus; you're about to finish your transformation.
Features6 sessions per week
Must use App app to view and log training
Program Training
A
Air Bike
1 x 2:00
Prep Work
B
2 Rounds for Completion: Banded Passthrough x10 Banded Hammer Curl x10 Banded Pull Through x10 2 Rounds for Completion: Third World Iso Hold x20sec Banded Monster Walk x10m/forward & backwards Lateral Banded Monster Walk x10m/both directions 2 Rounds for Completion: Plank x20sec Bird Dog x5/side
C
Front Squat
4 x 12
D
Tempo Back Squat
3 x 7
E
Barbell Bicep Curl
4 x 10
F
Rope Hammer Curl
9 x 7
G1
Calf Raise
4 x 15
G2
Ab Mat Crunch
4 x 25
H
Russian KB Swing
Recovery
I
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
A
Treadmill Work
1 x 2:00
Prep Work
B
2 Rounds for Completion: Banded Passthrough x10 Banded Pull Apart x10 Banded Straight Arm Pulldown x10 2 Rounds for Completion: Push-Up x10 Pull-Up x10 Panther Shoulder Taps x10/side
C
Bench Press
4 x 12
D
Alternating Bottoms Up KB Press
3 x 14
E
Single Arm Cable Chest Press
7 x 14
F
Lat Pulldown
4 x 12
G
1-Arm DB Row
7 x 14
H
Air Bike
1 x 10:00
Recovery
I
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
A
Rowing
1 x 2:00
Prep Work
B
2 Rounds for Completion: PVC Passthrough x10 PVC Overhead Squat x5 Bird Dog x5/side 2 Rounds for Completion: Push-Up x10 Reverse Lunge with Reach and Twist 5/side
C
DB Bulgarian Split Squat
3 x 12
D
1 1/4 KB Front Squat
3 x 7
E1
Seated Banded Leg Curls
2 x 15
E2
Reverse Hyper Leg Extensions
2 x 20
F
Dip
4 x 10
G
Tricep Pushdown
9 x 7
H1
Calf Raise
3 x 20
H2
Hyperextension
3 x 20
Recovery
I
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
A
Air Bike
1 x 2:00
Prep Work
B
2 Rounds for Completion: PVC Passthrough x10 BTN PVC Snatch Push Press x10 Arnold Press x10 DB Single Leg RDL x5/side 2 Rounds for Completion: Cat Camel x10 Glute Bridge x10 *Use like DBs.
C
Shoulder Press
4 x 8
D
Deadlift
4 x 8
E1
Half Kneeling Single Arm DB Shoulder Press
3 x 10
E2
Push-Up
3 x 15
F1
Half-Kneeling Single-Arm Lat Pulldown
3 x 10
F2
Push-Up
3 x 15
G
KB Farmer's Walk
2 x 100
H
Sled Rope Pull
5 x 10
Recovery
I
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
A
Treadmill Work
1 x 2:00
Prep Work
B
2 Rounds For Completion: Band Hammer Curls x10 Banded Tricep Pushdown x10 Plank x30sec 2 Rounds For Completion: Wall Sit x15sec Forward Lunge and Twist x5/side
C1
21s DB Bicep Curl
3 x 21
C2
21s Tricep Pressdown
3 x 21
D1
Landmine Anti-Rotation
3 x 20 @ 45 lb
D2
Russian Twist
3 x 10
E1
Standing Sinlge Arm Landmine Press
3 x 10
E2
Meadows Row
3 x 10
F
Rope Face Pull
3 x 10
G
Calf Raise
4 x 8
Recovery
H
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
A
Treadmill Work
1 x 2:00
Squat, Push, Pull, Hinge Circuit
B
10 Rounds: 5 KB Tempo Goblet Squats 5 Single Arm MB Push-ups (alternate arms each round) - use a slam ball 5 Pull-ups 5 Russian KB Swings *Rest 30sec between rounds. Recommended Weight KB RX: 53/35 KB Scaled: as needed
C
BikeErg
1 x 20:00
Recovery
D
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Taylor Haney
USAW L1, Spartan SGX Coach, TBXM Advanced Youth Coach Obstacle Course Racer, Captain of Team Reach
