Functional Strength Training (CS)

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.

Week 1

Day 1

This daily workout contains 13 exercises, you'll be doing the following exercises:

	Adductor stretch foam roller (SMR) Sets: 2 Reps: 2
	Tensor fasciae latae foam roll (SMR) Sets: 2 Reps: 2
	Thoracic extension foam roller (SMR) Sets: 2 Reps: 2
	Gastroc stretch (pronation & supination) Sets: 3 Reps: 12
	Kneeling psoas stretch Sets: 2 Reps: 5
	Kneeling latissimus dorsi ball stretch Sets: 2 Reps: 10
	Seated upper trap stretch (active isolated) Sets: 2 Reps: 5
	Dumbbell chest fly Sets: 3 Reps: 12
	Neutral grip pull-up with bodyweight Sets: 3 Reps: 10
	Alternating dumbbell shoulder press seated on ball Sets: 3 Reps: 12
	Standing barbell bicep curl on single leg Sets: 3 Reps: 12
	Straight bar tricep pushdown Sets: 3 Reps: 12
	Barbell back squat Sets: 3 Reps: 12

Day 2

Rest day!

Day 3

This daily workout contains 13 exercises, you'll be doing the following exercises:

	Adductor stretch foam roller (SMR) Sets: 2 Reps: 2
	Tensor fasciae latae foam roll (SMR) Sets: 2 Reps: 2
	Thoracic extension foam roller (SMR) Sets: 2 Reps: 2
	Gastroc stretch (pronation & supination) Sets: 3 Reps: 12
	Kneeling psoas stretch Sets: 2 Reps: 5
	Kneeling latissimus dorsi ball stretch Sets: 2 Reps: 10
	Seated upper trap stretch (active isolated) Sets: 2 Reps: 5
	Dumbbell chest fly Sets: 3 Reps: 12
	Neutral grip pull-up with bodyweight Sets: 3 Reps: 10
	Alternating dumbbell shoulder press seated on ball Sets: 3 Reps: 12
	Standing barbell bicep curl on single leg Sets: 3 Reps: 12
	Straight bar tricep pushdown Sets: 3 Reps: 12
	Barbell back squat Sets: 3 Reps: 12

Day 4

Rest day!

Day 5

This daily workout contains 13 exercises, you'll be doing the following exercises:

	Adductor stretch foam roller (SMR) Sets: 2 Reps: 2
	Tensor fasciae latae foam roll (SMR) Sets: 2 Reps: 2
	Thoracic extension foam roller (SMR) Sets: 2 Reps: 2
	Gastroc stretch (pronation & supination) Sets: 3 Reps: 12
	Kneeling psoas stretch Sets: 2 Reps: 5
	Kneeling latissimus dorsi ball stretch Sets: 2 Reps: 10
	Seated upper trap stretch (active isolated) Sets: 2 Reps: 5
	Dumbbell chest fly Sets: 3 Reps: 12
	Neutral grip pull-up with bodyweight Sets: 3 Reps: 10
	Alternating dumbbell shoulder press seated on ball Sets: 3 Reps: 12
	Standing barbell bicep curl on single leg Sets: 3 Reps: 12
	Straight bar tricep pushdown Sets: 3 Reps: 12
	Barbell back squat Sets: 3 Reps: 12

Day 6

Rest day!

Day 7

Rest day!

MJ Johnson

MJ is the founder of Changing Shape. His workout 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...

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Functional Strength Training

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MJ Johnson

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