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Functional Strength (Intermediate)
AUTOPLAY
General
Intermediate
None
Plan Details
The Functional Strength (Intermediate) routine by JefitTeam is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is an interval-based session. You have probably heard the saying “work movements not muscles.” This applies to the basic fundamental movement patterns not specific exercises. This ensures a balanced body and an efficient workout. This routine uses these basic movement patterns except Hip Hinge, which can be found in the advanced level plan. Depending on how you break it down, there can be 5-7 categories including: Squat, Lunge, Hinge, Push, Pull, Press and Core. You can find these under different names online like Rotation or Anti-rotation instead of Core. Good Luck & Stay Strong! MICHAEL WOOD, CSCS JeFit
Routine detail
Mon
Workout 1
Est. 20 min
6 exercises
Barbell Deep Squat
3 Sets
Dumbbell Walking Lunge
3 Sets
Machine Inverted Row
3 Sets
Dumbbell Bench Press
3 Sets
Dumbbell Shoulder Press
3 Sets
Weight Plate Russian Twist
3 Sets
Wed
Workout 2
Est. 20 min
6 exercises
Barbell Front Squat
3 Sets
Dumbbell Reverse Lunge
3 Sets
Chin-Up with Knee Raise
3 Sets
Dumbbell Incline Bench Press
3 Sets
Dumbbell Seated Shoulder Press
3 Sets
Air Bike
3 Sets
Fri
Workout 3
Est. 23 min
6 exercises
Barbell Deadlift
3 Sets
Dumbbell Step-Up
3 Sets
Barbell Bent-Over Row
3 Sets
Plyo Push-Up
3 Sets
Kettlebell Thruster
3 Sets
V-Up
3 Sets
