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 2
Main-lift – 3×8 – 72.5% 1RM – rest 2 minutes
Add 2.5-5 pounds to the 1RM% every week to the 3×8 set.
Main Lifts On Days Below
Day 1 – Back Arms – One Arm Cable Machine Half Kneeling High Row
Day 3 – Legs and Abs – Two Leg Dumbbell Romanian Deadlifts
Day 5 – Chest Shoulders – Standing Dumbbell Overhead Press
Weekly Split – Weeks 1-4
A Day 1 – Back Arms
B Day 2 – Aerobic Cardio
C Day 3 – Legs and Abs
D Day 4 – Daily Stretches and Rest Day
E Day 5 – Chest Shoulders
F Day 6 – Aerobic Cardio
G Day 7 – Daily Stretches and Rest Day
A Day 1 – Back 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
Banded Pull Through 2×10
Main Lift
Warm Up
One Arm Cable Machine Half Kneeling High Row 1×21 – 45% 1RM – rest 45 seconds
One Arm Cable Machine Half Kneeling High Row 1×15 – 60% 1RM – rest 1 minute 30 seconds
One Arm Cable Machine Half Kneeling High Row 1×12 – 70% 1RM – rest 1 minute 45 seconds
Working Sets
One Arm Cable Machine Half Kneeling High Row 3×8 – 75% 1RM – rest 2 minutes
Accessories Compound
Standing Bent-over Dumbell Row Pronation 3×12 – 1/0/1
Superset
Cable Machine Two Arm Curls Neutral to Supination 3×10 – 1/1/2 – rest 1 minute 53 seconds
TRX Bicep Curl 3×8 – 1/1/1
Superset
Air Rower Sprint 3×30 seconds or Burpees 3×8 – rest 2 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
Two Leg Dumbbell Romanian Deadlifts 1×21 – 45% 1RM – rest 45 second
Two Leg Dumbbell Romanian Deadlifts 1×15 – 60% 1RM – rest 1 minute 30 seconds
Two Leg Dumbbell Romanian Deadlifts 1×12 – 70% 1RM – rest 1 minute 45 seconds
Working Sets
Two Leg Dumbbell Romanian Deadlifts 3×8 – 75% 1RM – rest 2 minutes
Accessories Compound
Dumbbell Suitcase Squats 3×10 – 1/1/3 – focus on letting your knee travel forward and remove your hips from the exercise.
Superset
Plank Drag 3×16 (8 per side) – rest 1 minute 53 seconds – easier if done on hands, to make it harder do them on your elbows.
Kettlebell Swing 3×21 – Go light on these and use good form. Do not pull your back.
Superset
Air Bike Sprint 3×35 seconds or Burpees 3×8 – rest 45 seconds
D Day 4 – Daily Stretches
Daily Stretches – Follow this Video!
E Day 5 – Chest Shoulders
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
Standing Dumbbell Overhead Press 1×21 – 45% 1RM – rest 45 seconds
Standing Dumbbell Overhead Press 1×15 – 60% 1RM – rest 1 minute 30 seconds
Standing Dumbbell Overhead Press 1×12 – 70% 1RM – rest 1 minute 45 seconds
Working Sets
Standing Dumbbell Overhead Press 3×8 – 75% 1RM – rest 2 minutes
Accessories Compound
Dips 3×12 – do these off a bench or off a dip bar depending on your fitness level.
Superset
Cable Machine / Dumbbell Pullovers Standing or Lying 3×15 – 1/1/2 – rest 1 minute 45 seconds – do these on the cable machine if the equipment is available at your gym. If not dumbbells are fine.
Push-Ups 3×12 – do these on your feet or knees.
Superset
Air Skier Sprint 3×35 seconds or Burpees 3×8 – rest 1 minute 45 seconds
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!