Functional Strength Training

3 Day Full Body Workout

  • intermediate level
  •  

Perform three days a week with one day of rest between workouts (i.e. Monday, Wednesday, Friday). For optimal results each exercise should challenge your muscles. However, you first should start with lighter weights till you properly learn each movement pattern. Once mastered, select the amount of weight that causes you to fatigue during the specified reps below. For example, if an exercise calls for 12 reps your goal it to find a weight that causes you to fatigue during the 12th rep in proper form. As you get stronger you should increase the weight for the best outcome.

Day 1

This daily workout contains 12 activities, you'll be doing the following activities:

Kneeling psoas stretch
Sets: 2 Reps: 5

Thoracic extension foam roller (SMR)
Sets: 2 Reps: 2

Standing barbell bicep curl on single leg
Sets: 3 Reps: 12

Alternating dumbbell shoulder press seated on ball
Sets: 3 Reps: 12

Straight bar tricep pushdown
Sets: 3 Reps: 12

Dumbbell chest fly
Sets: 3 Reps: 12

Kneeling latissimus dorsi ball stretch
Sets: 2 Reps: 10

Adductor stretch foam roller (SMR)
Sets: 2 Reps: 2

Tensor fasciae latae foam roll (SMR)
Sets: 2 Reps: 2

Seated upper trap stretch (active isolated)
Sets: 2 Reps: 5

Barbell back squat
Sets: 3 Reps: 12

Neutral grip pull-up with bodyweight
Sets: 3 Reps: 10

Day 2

Rest day!

Day 3

This daily workout contains 12 activities, you'll be doing the following activities:

Kneeling psoas stretch
Sets: 2 Reps: 5

Thoracic extension foam roller (SMR)
Sets: 2 Reps: 2

Standing barbell bicep curl on single leg
Sets: 3 Reps: 12

Alternating dumbbell shoulder press seated on ball
Sets: 3 Reps: 12

Straight bar tricep pushdown
Sets: 3 Reps: 12

Dumbbell chest fly
Sets: 3 Reps: 12

Kneeling latissimus dorsi ball stretch
Sets: 2 Reps: 10

Adductor stretch foam roller (SMR)
Sets: 2 Reps: 2

Tensor fasciae latae foam roll (SMR)
Sets: 2 Reps: 2

Seated upper trap stretch (active isolated)
Sets: 2 Reps: 5

Barbell back squat
Sets: 3 Reps: 12

Neutral grip pull-up with bodyweight
Sets: 3 Reps: 10

Day 4

Rest day!

Day 5

This daily workout contains 12 activities, you'll be doing the following activities:

Kneeling psoas stretch
Sets: 2 Reps: 5

Thoracic extension foam roller (SMR)
Sets: 2 Reps: 2

Standing barbell bicep curl on single leg
Sets: 3 Reps: 12

Alternating dumbbell shoulder press seated on ball
Sets: 3 Reps: 12

Straight bar tricep pushdown
Sets: 3 Reps: 12

Dumbbell chest fly
Sets: 3 Reps: 12

Kneeling latissimus dorsi ball stretch
Sets: 2 Reps: 10

Adductor stretch foam roller (SMR)
Sets: 2 Reps: 2

Tensor fasciae latae foam roll (SMR)
Sets: 2 Reps: 2

Seated upper trap stretch (active isolated)
Sets: 2 Reps: 5

Barbell back squat
Sets: 3 Reps: 12

Neutral grip pull-up with bodyweight
Sets: 3 Reps: 10

Day 6

Rest day!

Day 7

Rest day!

About the professional

MJ Johnson

MJ is the founder of Changing Shape. His program has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

Meet the professional

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