Functional Strength Training

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 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!

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...

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Functional Strength Training

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MJ Johnson

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