Functional Complex A (4x week) *Updated*

Purchase Plan

Total cost: $50.00

Functional Complex A (4x week) Updated

4 Weeks

Purchase Plan

Total cost: $50.00

Functional Complex A (4x week) Updated

4 Weeks

Functional Complex A (4x week) Updated

4 Weeks

Thursday
Saturday

Upper Pull [Pull Up/Down] (Functional Complex A Week 1)

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Notes for Week 1, Day 1

Sets can be added or subtracted from blocks as needed or desired. Have fun with it.
Rest period should be minimal for Warm Up Movements and Tempo Sets, however take as much time as needed. For Progressive Overload and Burnout Sets, rest period will be anywhere from 1:30 - 2:30 or more depending on level of exertion and intensity desired for workout. Personal Record attempts or heavy weighted low rep sets should be well rested for whereas moderate weight/rep sets will need less rest. Individuals with a good aerobic base such as runners will feel recovered and ready to go before their muscles are actually ready to perform again.

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	Exercise	Sets	Distance	Reps	Weight	Rest
Notes for Aerobic Warm Up Any aerobic activity can be performed and for longer than 4:00 if desired.							Aerobic Warm Up
	Elliptical Trainer Quads / Beginner	Elliptical Trainer 1 sets, 00:04:00	1	00:04:00			--:--	Aerobic Warm Up
	Rowing Quads / Intermediate	Rowing 1 sets, 00:04:00	1	00:04:00			--:--	alternate
	Stationary Bicycling Quads / Beginner	Stationary Bicycling 1 sets, 00:04:00	1	00:04:00			--:--	alternate
	Treadmill Jogging Quads / Beginner	Treadmill Jogging 1 sets, 00:04:00	1	00:04:00			--:--	alternate
	Running Quads / Beginner	Running 1 sets, 00:04:00	1	00:04:00			--:--	alternate
	T-Raise Shoulders /	T-Raise 2 sets, 10 reps	2		10	--	--:--	Warm Up Movements -- 2 rds
	DB Reverse Fly to Bent Front Raise	DB Reverse Fly to Bent Front Raise 2 sets, 10 reps	2		10	--	--:--	alternate
	Cable Reverse Fly	Cable Reverse Fly 2 sets, 10 reps	2		10	--	--:--	machine
	-- --	Lateral Raise 2 sets, 10 reps	2		10	--	--:--	Warm Up Movements -- 2 rds
	DB Side Raise to Standing Fly	DB Side Raise to Standing Fly 2 sets, 10 reps	2		10	--	--:--	alternate
	Alternating DB Arm Circles	Alternating DB Arm Circles 2 sets, 10 reps	2		10	--	--:--	alternate
	-- --	Reverse Grip DB Front Raise 2 sets, 10 reps	2		10	--	--:--	Warm Up Movements -- 2 rds
	Reverse Grip BB Front raise	Reverse Grip BB Front raise 2 sets, 10 reps	2		10	--	--:--	alternate
	Banded Reverse Grip Front Raise	Banded Reverse Grip Front Raise 2 sets, 10 reps	2		10		--:--	alternate
	-- --	Dumbbell Upright Row 2 sets, 10 reps	2		10	--	--:--	Warm Up Movements -- 2 rds
	DB Fly to Pullover	DB Fly to Pullover 2 sets, 10 reps	2		10	--	--:--	alternate
	Straight-Arm Pulldown Lats / Beginner	Straight-Arm Pulldown 2 sets, 10 reps	2		10	--	--:--	alternate
	-- --	Cable Underhand Grip Row 2 sets, 10 reps	2		10	--	--:--	Tempo Sets -- 2 rds
	Underhand Inverted Row	Underhand Inverted Row 2 sets, 10 reps	2		10	--	--:--	alternate
	Wide Grip Cable Row	Wide Grip Cable Row 2 sets, 10 reps	2		10	--	--:--	alternate
	Barbell Underhand Bent Row	Barbell Underhand Bent Row 2 sets, 10 reps	2		10	--	--:--	alternate
2 second hold at chest with 3 second return to bottom. Regular cadence when pulling to the bar. 10 - 12 reps Minimize forward and backwards rocking until fatigued and assistance is needed to finish reps Tempo: 3-2-1-0
	-- --	Delt Raise 2 sets, 10 reps	2		10	--	--:--	Tempo Sets -- 2 rds
	Plate Front Raise Shoulders / Intermediate	Plate Front Raise 2 sets, 10 reps	2		10	--	--:--	alternate
	Dumbbell Front Raise Shoulders / Beginner	Dumbbell Front Raise 2 sets, 10 reps	2		10	--	--:--	alternate
	Cable Side Raise	Cable Side Raise 2 sets, 10 reps	2		10	--	--:--	machine
Regular pace up, 3 seconds from top to bottom of movement. 10 - 12 reps Tempo: 1-0-3-0
	-- --	DB Reverse Grip Curl 2 sets, 10 reps	2		10	--	--:--	Tempo Sets -- 2 rds
	BB Reverse Grip Curl	BB Reverse Grip Curl 2 sets, 10 reps	2		10	--	--:--	barbell
	Cable Reverse Grip Curl	Cable Reverse Grip Curl 2 sets, 10 reps	2		10	--	--:--	dumbbell
Regular pace up, 3 seconds from top to bottom of movement. 10 - 12 reps
Notes for Progressive Overload Sets Objective is to start with a weight heavy enough for 10 - 12 reps on the first set. Adding weight and dropping reps for subsequent sets. If an overhead bar is available, pullups can be performed instead with bands for assistance or weighted for increased intensity.							Progressive Overload Sets -- 4 rds
	-- --	Lat Pulldown 4 sets,	4		--	--	--:--	Progressive Overload Sets -- 4 rds
	Pull-Up Lats / Intermediate	Pull-Up 4 sets,	4		--		--:--	alternate
	Machine Assisted Pull-Up Middle Back / Intermediate	Machine Assisted Pull-Up 4 sets,	4		--		--:--	alternate
	Band Assisted Pull-Up	Band Assisted Pull-Up 4 sets,	4		--		--:--	alternate
1st set: 10 - 12 reps 2nd set: 8-10 reps 3rd+ set: 4-6 reps 5th set options: A final heavy set or a lighter burnout set of 12 - 25 reps of a weight lighter than your starting weight.
	-- --	Cable Curl 4 sets,	4		--	--	--:--	Progressive Overload Sets -- 4 rds
	Barbell Curl Biceps / Beginner	Barbell Curl 3 sets,	3		--	--	--:--	alternate
	Dumbbell Curl Biceps / Beginner	Dumbbell Curl 3 sets,	3		--	--	--:--	alternate
	Seated Cable Curl	Seated Cable Curl 4 sets,	4		--	--	--:--	alternate
1st set: 10 - 12 reps 2nd set: 8-10 reps 3rd+ set: 4-6 reps 5th set options: A final heavy set or a lighter burnout set of 12 - 25 reps of a weight lighter than your starting weight.
	-- --	Reverse Lying Bicycle Kicks 4 sets, 30 reps	4		30		--:--	Progressive Overload Sets -- 4 rds
	Lying Vertical Scissor Kick Abs / Beginner	Lying Vertical Scissor Kick 4 sets, 20 reps	4		20		--:--	alternate
20 - 30 reps (Or more if desired)
Notes for Volume Sets (Burnout) The 4 sets are given to record 2 drop sets, heavy and light, for 2 rounds of burnout. Perform a set to failure followed immediately by another set to failure at a light weight of 40 - 60 percent of starting weight. There are no wrong answers for a burnout, the goal is to complete 6 - 15 reps for both of the heavy and lighter sets. It is very possible you won't hit the same number of reps on the second round as the first because of fatigue.							Volume Sets (Burnout) -- 2 rds
	Single Arm Dumbbell Row Lats / Beginner	Single Arm Dumbbell Row 2 sets,	2		--	--	--:--	Volume Sets (Burnout) -- 2 rds
	Single Arm Landmine Row	Single Arm Landmine Row 2 sets,	2		--	--	--:--	barbell
	Single Arm Kneeling Cable Row	Single Arm Kneeling Cable Row 2 sets,	2		--	--	--:--	machine
First drops sets recorded here
	-- --	Single Arm Dumbbell Row 2 sets,	2		--	--	--:--	Volume Sets (Burnout) -- 2 rds
	Single Arm Landmine Row	Single Arm Landmine Row 2 sets,	2		--	--	--:--	barbell
	Single Arm Kneeling Cable Row	Single Arm Kneeling Cable Row 2 sets,	2		--	--	--:--	machine
Second drop sets recorded here

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superset
alternate
circuit

Workout Plan Summary

This plan contains 16 strength workouts on a Push/Lower/Pull/Full Body Compounds split. There is a bonus conditioning workout for each week. There are alternate exercises for every movement in the case that exerciser doesn't have access to full gym, doesn't have all equipment, or would simply l... more

This plan contains 16 strength workouts on a Push/Lower/Pull/Full Body Compounds split. There is a bonus conditioning workout for each week.

There are alternate exercises for every movement in the case that exerciser doesn't have access to full gym, doesn't have all equipment, or would simply like to try something different.

Notes for Week 1, Day 2

This is an Every Minute On the Minute (EMOM) routine. The goal is to perform 5 - 10 reps of the specified exercise within 15 - 20 seconds of starting and take the remaining seconds of the minute to rest, recover, and prepare for the next movement. You will need a timer that preferably keeps track of intervals for you over simply watching a clock.

Learn to train!

Flow through a workout

Workout Plan Logging

Advanced Workout Stats

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	Exercise	Sets	Distance	Weight	Rest
	Pull-Up Lats / Intermediate	Pull-Up 10 sets, 10 reps	10	10		--:--	30 Minutes -- 10 rds for 01:00
	KB Deadlift	KB Deadlift 10 sets, 10 reps	10	10	--	--:--	30 Minutes -- 10 rds for 01:00
	-- --	Lying Leg Raise 10 sets, 10 reps	10	10		--:--	30 Minutes -- 10 rds for 01:00
Notes for Alternates Instead of replacing moves, simply begin to count these ones instead for correct workout tracking.						Alternates
	Lat Pulldown Lats / Beginner	Lat Pulldown 10 sets, 10 lbs	10	--	10 lbs	--:--	Alternates

normal
superset
alternate
circuit

Workout Plan Summary

This plan contains 16 strength workouts on a Push/Lower/Pull/Full Body Compounds split. There is a bonus conditioning workout for each week.

There are alternate exercises for every movement in the case that exerciser doesn't have access to full gym, doesn't have all equipment, or would simply like to try something different.

Purchase Plan

Total cost: $50.00

Functional Complex A (4x week) *Updated*

4 Weeks

Functional Complex A (4x week) *Updated*

4 Weeks

Functional Complex A (4x week) *Updated*

4 Weeks

Workout Plan Navigation

Upper Pull [Pull Up/Down] (Functional Complex A Week 1)

Notes for Week 1, Day 1

Learn to train!

Workout Plan Summary

Power Half Hour [Pull Like You Mean It]

Notes for Week 1, Day 2

Learn to train!

Workout Plan Summary

Functional Complex A (4x week) Updated

Functional Complex A (4x week) Updated

Functional Complex A (4x week) Updated