12 sets total per workout 3 days per week – Focus on building functional fitness for your foundation of movement.
Main Lift – Progression Scheme
Functional Fitness Beginner Program Phase 1
Main-lift – 3×10 – 72.5% 1RM – rest 2 minutes
Add 2.5-5 pounds to the 1RM% every week to the 3×10 set.
Main Lifts On Days Below
Day 1 – Back Chest – TRX/Ring Row & Push-Ups
Day 3 – Legs and Abs – Walking Lunges & Plank Two Arm
Day 5 – Shoulders Arms – TRX Reverse Fly & TRX Skull Crusher
Weekly Split – Weeks 1-4
A Day 1 – Back Chest
B Day 2 – Aerobic Cardio
C Day 3 – Legs and Abs
D Day 4 – Daily Stretches and Rest Day
E Day 5 – Shoulders Arms
F Day 6 – Aerobic Cardio
G Day 7 – Daily Stretches and Rest Day
A Day 1 – Back Chest
Warm Up
Foam Roll Back 1×2 minutes
Foam Roll Thoracic Rotation 1×5 per side 2/5/2
Banded Pull Apart Supinated 2×15
Superset
Banded Pull Through 2×10
Main Lift
Warm Up
TRX/Ring Row 1×21
Superset
Push-Ups 1×21 – rest 1 minute
TRX/Ring Row 1×15
Superset
Push-Ups 1×15 – rest 1 minute 30 seconds
Working Sets
TRX/Ring Row 3×10 – 1/0/2 – walk your feet forward to make this exercise harder, walk back to it to make it easier.
Superset
Push-Ups 3×10 – 1/0/2 – rest 2 minutes – try different push-up variations depending on your fitness level, see video tutorial.
Accessories Compound
One Arm Flat Bench Dumbell Row Neutral 2×12 – 1/1/1
Superset
Air Bike Sprint 2×30 seconds or Burpees 2×3-8 – rest 1 minute
Flat Dumbbell Bench Press Pronation 2×15 – 1/1/1
Superset
Air Bike Sprint 2×30 seconds or Burpees 2×3-8 – rest 1 minute 30 seconds
One Arm Flat Bench Dumbell Row Neutral 2×5 – go as heavy as possible safely
Superset
Flat Dumbbell Bench Press Pronation 2×8 – 1/0/1 – rest 3 minutes
B Day 2 – Aerobic Cardio
Go for a light-paced 15-20 minute walk or bike ride.
C Day 3 – Legs and Abs
Warm Up
Foam Roll Back 1×2 minutes
Foam Roll Thoracic Rotation 1×5 per side 2/5/2
Air Bike Sprint 2×2 minutes
Superset
Floor Sweeps 2×14 steps
Main Lift
Warm Up
Bodyweight Walking Lunges 1×20 (10 steps per leg) – step backward to lessen the impact on the joints
Superset
Plank Two Arm 1×20 seconds ISO Hold – rest 30-45 seconds
Weighted Walking Lunges 1×14 (7 steps per leg) – hold weight in hands db’s
Superset
Plank Two Arm 1×30 seconds ISO Hold – rest 1 minute 15 seconds
Working Sets
Weighted Walking Lunges 2×10 (5 steps per leg)
Superset
Plank Two Arm 3×30-60 seconds ISO Hold – rest 2 minutes
Accessories Compound
Machine Two Leg Hamstring Curl Feet Pointed Out 2×12 – 1/1/1 – if no hamstring curl machine do – Two Leg Dumbbell Romanian Deadlifts 2×12
Superset
Lying Leg Lifts 2×15 – 1/0/1 – rest 45 seconds up to 1 minute 45 seconds
Leg Extension Feet Straight 2×12 – 1/1/1 – if no leg extension machine do – Dumbbell Goblet Squats 2×8 – 1/0/2
Superset
Two Leg Calf Raises 2×15-21 – 1/1/2 – rest 1 minute 30 seconds
Leg Extension Feet Straight 1×8 – 1/0/1 – if no leg extension machine do – Dumbbell Goblet Squats 1×8 – 1/0/2
Superset
Machine Two Leg Hamstring Curl Feet Pointed Out 1×8 – 1/0/1 – rest 2 minutes – if no hamstring curl machine do – Two Leg Dumbbell Romanian Deadlifts 1×8
D Day 4 – Daily Stretches
Daily Stretches – Follow this Video!
E Day 5 – Shoulders Arms
Warm Up
Foam Roll Back 1×2 minutes
Foam Roll Thoracic Rotation 1×5 per side 2/5/2
Banded Pull Apart Supinated 2×15
Superset
Shoulder Taps 2×30
Main Lift
Warm Up
TRX Reverse Fly 1×15
Superset
TRX Skull Crusher 1×15 – rest 1 minute 30 seconds
Working Sets
TRX Reverse Fly 3×10 – 1/1/1 – walk your feet forward to make this exercise harder, walk back to it to make it easier.
Superset
TRX Skull Crusher 3×10 – 1/1/1 – rest 2 minutes – walk your feet forward to make this exercise easier, walk back to it to make it harder.
Accessories Compound
Cable Machine Two Arm Curls Close Grip Supination 2×12 – 1/1/1 – if no cable column do TRX Underhand Row 2×12-15
Superset
Air Skier Sprint 2×30 seconds or Burpees 2×3-8 – rest 1 minute 45 seconds
Standing Dumbbell Lateral Raise Pronation 2×15 – 1/0/1
Superset
Air Bike Sprint 2×30 seconds or Burpees 2×3-8 – rest 45 seconds
Cable Machine Two Arm Curls Close Grip Supination 1×8 – 1/0/1 – if no cable column do TRX Underhand Row 1×8
Superset
Standing Dumbbell Lateral Raise Pronation 1×8 – rest 3 minutes
F Day 6 – Aerobic Cardio
Go for a light-paced 15-20 minute walk or bike ride.
G Day 7 – Daily Stretches
Daily Stretches – Follow this Video!