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Functional Based Strength
General
Intermediate
None
Plan Details
The Functional Based Strength routine by JefitTeam is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a functional-based strength training program. 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. Stay Strong Together, MICHAEL WOOD, CSCS JeFit
Routine detail
Mon
Workout 1
Est. 48 min
7 exercises
Barbell Deep Squat
3 Sets x 12,10,8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 10,8,6 Reps
Dumbbell Bench Press
3 Sets x 10,8,6 Reps
Dumbbell Shoulder Press
3 Sets x 10,8,6 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Dumbbell Farmers Carry
2 Sets
Wed
Workout 2
Est. 46 min
7 exercises
Barbell Front Squat
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Air Bike
3 Sets x 15 Reps
Plank with Alternating Knee Drive
2 Sets x 15,12 Reps
Fri
Workout 3
Est. 46 min
10 exercises
Inchworm
1 Set x 6 Reps
Inchworm Push-Up
1 Set x 8 Reps
Barbell Deadlift
3 Sets x 8,6,4 Reps
Dumbbell Step-Up
3 Sets
Barbell Bent-Over Row
3 Sets
Plyo Push-Up
3 Sets
Kettlebell Thruster
3 Sets
V-Up
3 Sets
Plank with Shoulder Taps
2 Sets x 20 Reps
Bear Crawl
1 Set
