Full Body Functional Strength 2

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2 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 2-day, intermediate, full body functional program. A functional strength training plan aims at replicating movements using 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 60-minutes after you try it once or twice. Each session includes 4 sets per exercising using 6-8 repetitions. Take 1-2 days rest between exercise sessions.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Day 1
Day 2

Workout 1 6 exercises, 55 mins

Barbell Deadlift	4x6 reps	rest: 90s
Barbell Bench Press	4x8 reps	rest: 120s
Barbell Decline Pullover (Wide Grip)	4x8 reps	rest: 60s
Barbell Push Press	4x6 reps	rest: 90s
Dumbbell Walking Lunge	4x6 reps	rest: 60s
Cable Wood Chop	3x8 reps	rest: 60s

Workout 2 6 exercises, 55 mins

Dumbbell Stiff-Leg Deadlift	4x6 reps	rest: 75s
Pull-Up	4x8,8,6,6 reps	rest: 90s
Kettlebell Goblet Squat	4x8 reps	rest: 90s
Dumbbell Step-Up	4x6 reps	rest: 75s
Barbell Military Press	4x8,6,6,6 reps	rest: 90s
Cable Pallof Press with Rotation	3x8 reps	rest: 60s