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 3
Main-lift – 3×5 – 85% 1RM – rest 3 minutes
Add 2.5-5 pounds to the 1RM% every week to the 3×5 set.
Main Lifts On Days Below
Day 1 – Back Shoulders – Chest Supported Incline Bench Dumbbell Row Neutral
Day 3 – Legs and Abs – Leg Press Wide Stance
Day 5 – Chest Arms – Incline Dumbbell Bench Press Pronation
Weekly Split – Weeks 1-4
A Day 1 – Back Shoulders
B Day 2 – Aerobic Cardio
C Day 3 – Legs and Abs
D Day 4 – Daily Stretches and Rest Day
E Day 5 – Chest Arms
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
Chest Supported Incline Bench Dumbbell Row Neutral 1×21 – 45% 1RM – rest 45 seconds
Chest Supported Incline Bench Dumbbell Row Neutral 1×12 – 70% 1RM – rest 1 minute 45 seconds
Chest Supported Incline Bench Dumbbell Row Neutral 2×3 – 80% 1RM – 1 minute 45 seconds
Working Sets
Chest Supported Incline Bench Dumbbell Row Neutral 3×5 – 85% 1RM – rest 3 minutes
Accessories Compound
Assisted Pull Up 3×8
Superset
Lateral External Rotation One Arm Bent 3×12 – 1/1/1 – rest 2 minutes
Standing Cable Machine Crossover Rear Delt Row 3×15 – 1/1/1
Superset
Air Rower Sprint 3×35 seconds or Burpees 3×8 – rest 1 minute 30 seconds
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
Leg Press Wide Stance 1×21 – 45% 1RM – rest 45 seconds
Leg Press Wide Stance 1×12 – 70% 1RM – rest 1 minute 45 seconds
Leg Press Wide Stance 2×3 – 80% 1RM – 1 minute 45 seconds
Working Sets
Leg Press Wide Stance 3×5 – 85% 1RM – rest 3 minutes
Accessories Compound
Leg Extension Feet Straight 3×10 – 1/1/2
Superset
Straddle Up 3×15 (15 per leg) – rest 1 minute 53 seconds – the more you lean back the easier this will be, lean forward to make this more challenging. Use your hands for balance. One leg at a time is easier and two legs at a time is harder.
Machine Two Leg Hamstring Curl Feet Pointed Out 3×10 – 1/2/3
Superset
Air Bike Sprint 3×35 seconds or Burpees 3×8 – rest 1 minute 53 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
Incline Dumbbell Bench Press Pronation 1×21 – 45% 1RM – rest 45 seconds
Incline Dumbbell Bench Press Pronation 1×12 – 70% 1RM – rest 1 minute 45 seconds
Incline Dumbbell Bench Press Pronation 2×3 – 80% 1RM – rest 1 minute 45 seconds
Working Sets
Incline Dumbbell Bench Press Pronation 3×5 – 85% 1RM – rest 3 minutes
Accessories Compound
Flat Cable Fly Crossover Neutral 3×12 – 1/1/1
Superset
Lying Flat Bench One Arm Dumbbell Tricep Extension Neutral 3×15 – 1/1/2 – rest 1 minute 45 seconds
Cable Machine Two Arm Curls Wide Grip Supination 3×12
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!