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

Monday
Tuesday
Thursday
Friday
Saturday

Upper Push [Dumbbell Bench Press]

Print this workout
Print entire plan

Notes for Week 1, Day 1

Blocks/Sets and additional exercises can be added or subtracted or skipped as desired or needed for time, injuries, etc. Rest period should be minimal for Warm Up Movements and Tempo Sets but take as much time as needed to maintain proper form and composure. 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 time in between. Individuals with a good aerobic base such as runners, cyclists, etc. will feel recovered and ready to go before their muscles are truly ready to perform again, so be patient if you fall into this category.

Learn to train!

Flow through a workout

Workout Plan Logging

Advanced Workout Stats

CLICK

	Exercise	Sets	Distance	Time	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
	High Plank Shoulder Taps	High Plank Shoulder Taps 2 sets, 10 reps	2			10		--:--	Warm Up Movements -- 2 rds
	Dumbbell Concurrent Front Raises Shoulders / Beginner	Dumbbell Concurrent Front Raises 2 sets, 10 reps	2			10	--	--:--	dumbbell
10 on each side for 10 - 20 alternating reps.
	Hand Release Push Up	Hand Release Push Up 2 sets, 10 reps	2			10		--:--	Warm Up Movements -- 2 rds
	Hand Release Knee Push Ups	Hand Release Knee Push Ups 2 sets, 10 reps	2			10		--:--	easier
	Hand Release Cobra Push Up	Hand Release Cobra Push Up 2 sets, 10 reps	2			10		--:--	easiest
	-- --	High Plank to Downward Dog 2 sets, 10 reps00:00:10	2			10		--:--	Warm Up Movements -- 2 rds
	Superman	Superman 2 sets, 10 reps00:00:10	2			10		--:--	alternate
	-- --	Scorpion Stretch 2 sets, 10 reps	2			10		--:--	Warm Up Movements -- 2 rds
	Standing Chest Stretch	Standing Chest Stretch 2 sets, 2 reps	2		00:00:05	2		--:--	easier
Notes for Tempo Sets Choose resistance level appropriate enough to be challenging yet maintaining tempo throughout entire movement of each rep of the set. If unsure, start light and work your way up. Intensity can be increased by lengthening the time of the various tempo sections instead of going heavier in weight for a greater benefit.								Tempo Sets -- 2 rds
	-- --	Dumbbell Military Press 2 sets, 10 reps	2			10	--	--:--	Tempo Sets -- 2 rds
	Cable Military Press	Cable Military Press 2 sets, 10 reps	2			10	--	--:--	machine
5 reps with a tempo of 5 seconds down from top to bottom, followed by 5 reps of a non tempo pace. Tempo: 3-0-1-0
	-- --	Incline Dumbbell Fly 2 sets, 10 reps	2			10	--	--:--	Tempo Sets -- 2 rds
	Incline Bench Cable Fly Chest / Intermediate	Incline Bench Cable Fly 2 sets, 10 reps	2			10	--	--:--	machine
	Dumbbell Fly Chest / Beginner	Dumbbell Fly 2 sets, 10 reps	2			10	--	--:--	alternate
5 reps with a tempo of 3-4 seconds for opening phase of movement, 1-2 seconds hold at widest point, return to start at regular pace while keeps arms slightly outside torso instead of returning all the way over chest (maintaining tension across chest). Perform 5 reps of a non tempo pace where weight can be moved back over center of chest Intensity and time under tension can be increased by never fully closing fly and stopping return to center with arms slightly outside torso
	-- --	DB Incline Pullover 2 sets, 10 reps	2			10	--	--:--	Tempo Sets -- 2 rds
	DB Incline Pullover (one for each hand)	DB Incline Pullover (one for each hand) 2 sets, 10 reps	2			10	--	--:--	alternate
	Dumbbell Pullover Lats / Intermediate	Dumbbell Pullover 2 sets, 10 reps	2			10	--	--:--	flat bench
	DB Pullover (one for each hand)	DB Pullover (one for each hand) 2 sets, 10 reps	2			10	--	--:--	alternate
5 reps with a tempo of 3-4 seconds down, and a 1-2 second pause at bottom. Return to top at regular pace without fully bringing arms and the weight over your head (maintaining tension in back/shoulders). Perform 5 additional reps at non tempo pace and bring arms to fully vertical position past head and over chest. A good and easy starting point for the correct weight is half the C2 weight for beginners and half the C4 weight for stronger, more experienced athletes. KEEP ELBOWS FULLY LOCKED Keeps elbows locked
	-- --	Incline Dumbbell Bench Press 2 sets, 10 reps	2			10	--	--:--	Tempo Sets -- 2 rds
	Incline Push-Up Chest / Beginner	Incline Push-Up 2 sets, 10 reps	2			10	--	--:--	bodyweight
	Incline Barbell Bench Press Chest / Beginner	Incline Barbell Bench Press 2 sets, 10 reps	2			10	--	--:--	barbell
	Seated Cable Incline Press Pecs /	Seated Cable Incline Press 2 sets, 10 reps	2			10	--	--:--	cable
Perform the first 5 reps with a 4-5 second down phase from top to bottom, attempting to touch DBs to outside of front delts (shoulders) Perform the remaining 5 reps at a non tempo pace Bench angle set at 30ish degrees will target chest muscles more and bench around 45 degrees will target shoulders more (for most people)
Notes for Progressive Overload Sets Rep Scheme 1: 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. 1st set: 10 - 12 reps 2nd set: 8-10 reps (heavier resistance) 3rd+ set: 4-6 reps (heavier resistance) 5th set options: A final heavy set or a lighter burnout set of 12 - 25 reps of a weight lighter than your starting weight. Rep Scheme 2: 4-5 sets of 10-12 reps with the option of the final set being a lighter burnout set of 12 – 25								Progressive Overload Sets -- 4 rds
	-- --	Dumbbell Bench Press 4 sets, 10 reps, 01:30 rest	4			10	--	01:30	Progressive Overload Sets -- 4 rds
	BB Bench Press Chest / Beginner	BB Bench Press 4 sets, 10 reps, 01:30 rest	4			10	--	01:30	barbell
	Push-Up Chest / Beginner	Push-Up 4 sets, 10 reps, 01:30 rest	4			10	--	01:30	alternate
	Clap Push-Up Chest / Intermediate	Clap Push-Up 4 sets, 10 reps, 01:30 rest	4			10	--	01:30	harder
	Knee Push-Up Chest / Beginner	Knee Push-Up 4 sets, 10 reps, 01:30 rest	4			10	--	01:30	alternate
Follow rep scheme from block notes and adjust as desired/necessary
	-- --	Lying Vertical Scissor Kick 4 sets, 20 reps	4			20		--:--	Progressive Overload Sets -- 4 rds
	Straight Leg Wiper	Straight Leg Wiper 4 sets, 10 reps	4			10		--:--	harder
20 - 30 reps (or more if desired) and performed during rest period of D1 movement
Notes for Volume Sets (Burnout) The burnout’s goal is to reach maximum muscular fatigue and use as much remaining energy as possible for increased ability and muscular endurance. Perform 2 sets with the goal of reaching muscular fatigue. Rep range will vary depending on weight/intensity: 12 - 15 reps if heavy/high 15 - 20 if moderate/medium 20 - 25 if light/easy								Volume Sets (Burnout) -- 2 rds
	-- --	DB Fly to French Press Complex 2 sets, , 01:30 rest	2			--	--	01:30	Volume Sets (Burnout) -- 2 rds
	Incline DB Bench Press to French Press Complex	Incline DB Bench Press to French Press Complex 2 sets, , 01:30 rest	2			--	--	01:30	alternate
	Push-Up Chest / Beginner	Push-Up 2 sets, , 01:30 rest	2			--	--	01:30	bodyweight
	DB Push Press	DB Push Press 2 sets, , 01:30 rest	2			--	--	01:30	alternate
Perform one Fly and one Frenchie to count as one rep of the movement. (Can also be performed as classic super set, for example: 12 reps of the fly followed by 15 reps of frenchie)
Notes for Cooldown Sets, reps/time, and exercises can all be added or subtracted as desired or needed								Cooldown -- 1 rds
	-- --	Standing Chest Stretch 1 sets, 1 reps00:00:15	1		00:00:15	1		--:--	Cooldown -- 1 rds
	Cactus Arm Scorpion Stretch	Cactus Arm Scorpion Stretch 1 sets, 2 reps00:00:15	1			2		--:--	alternate
	-- --	Seated Behind Back Swimmer 1 sets, 10 reps	1			10		--:--	Cooldown -- 1 rds
	Prone Behind Back Swimmer	Prone Behind Back Swimmer 1 sets, 10 reps	1			10		--:--	alternate
Exercise in video is 'Lying Behind Back Swimmer', perform motion of arms demonstrated while sitting on a box, bench, or try the floor seated variation

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 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

Learn to train!

Flow through a workout

Workout Plan Logging

Advanced Workout Stats

CLICK

	Exercise	Sets	Distance	Time	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
	Stationary Bicycling Quads / Beginner	Stationary Bicycling 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
	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
	Elliptical Trainer Quads / Beginner	Elliptical Trainer 1 sets, 00:04:00	1		00:04:00			--:--	alternate
	Curtsy Lunge	Curtsy Lunge 2 sets, 10 reps	2			10		--:--	Warm Up Movements -- 2 rds
	Alternating Skater Lunge	Alternating Skater Lunge 2 sets, 10 reps	2			10		--:--	alternate
	Bodyweight Lunge Quads / Beginner	Bodyweight Lunge 2 sets, 10 reps	2			10		--:--	alternate
5 - 10 reps per leg (10 - 20 total) Weight can be added if desired.
	High Plank Hip Stretch	High Plank Hip Stretch 2 sets, 10 reps	2			10		--:--	Warm Up Movements -- 2 rds
	Cossack Shift Stretch	Cossack Shift Stretch 2 sets, 10 reps	2			10		--:--	alternate
Alternate quickly between sides for the first 8 reps. When performing the last rep on each side, attempt to open and close your leg to touch to your shoulder with your knee and then move it away from your body 5 or so times.
	-- --	Deep Squat to Toe Touch 2 sets, 5 reps	2			5		--:--	Warm Up Movements -- 2 rds
	Bridge and Reach Stretch	Bridge and Reach Stretch 2 sets, 10 reps	2			10		--:--	alternate
For added benefit, can perform 5 bodyweight squats after 5th rep of movement
	-- --	Star Stretch 2 sets, 10 reps	2			10		--:--	Warm Up Movements -- 2 rds
	Floor Seated Straddle Alternating Toe Touches	Floor Seated Straddle Alternating Toe Touches 2 sets, 10 reps	2			10		--:--	alternate
5 on each side
Notes for Tempo Sets Choose resistance level appropriate enough to be challenging yet maintaining tempo throughout entire movement of each rep of the set. If unsure, start light and work your way up. Intensity can be increased by lengthening the time of the various tempo sections instead of going heavier in weight for a greater benefit.								Tempo Sets -- 2 rds
	-- --	Front Foot Elevated DB/KB Split Squat 2 sets, 10 reps	2			10	--	--:--	Tempo Sets -- 2 rds
	Leg Extension Quads / Beginner	Leg Extension 2 sets, 10 reps	2			10	--	--:--	machine
	Cyclist Goblet Squat	Cyclist Goblet Squat 3 sets, 10 reps	3			10	--	--:--	alternate
	DB Leg Extension	DB Leg Extension 2 sets, 10 reps	2			10	--	--:--	dumbbell
Perform the first 5 reps with 4-5 seconds on down phase of movement, 1 second pause at the bottom. Perform another 5 at a normal cadence for a total of 10 on each side. Height of box can be lowered from first set to second set if desired for more intensity and a deep stretch Close gap between hamstring and calf. Once maximum depth has been reached, can extend rear leg farther to stretch/lengthen hip flexor and quad
	-- --	Cossack Shift Stretch 2 sets, 10 reps	2			10	--	--:--	Tempo Sets -- 2 rds
	Side Lunge (Bodyweight)	Side Lunge (Bodyweight) 2 sets, 10 reps	2			10	--	--:--	alternate
	KB/DB Cossack Squat	KB/DB Cossack Squat 2 sets, 10 reps	2			10	--	--:--	alternate
Hold for 2-3 seconds on each side, weight can be added if desired and may even help hips stay low by acting as counter balance
	-- --	Band Assisted Reverse Nordic 2 sets, 5 reps	2			5		--:--	Tempo Sets -- 2 rds
	Cyclist Goblet Squat	Cyclist Goblet Squat 2 sets, 10 reps	2			10	--	--:--	alternate
	Leg Extension Quads / Beginner	Leg Extension 2 sets, reps	2			--	--	--:--	alternate
	Reverse Nordic	Reverse Nordic 2 sets, 5 reps	2			5		--:--	alternate
4-5 seconds (or longer if going all the way) on the backwards portion of rep with slight pause at deepest part of movement (If comfortable with movement, can choose non-assisted Nordic from alternates) Keep hips pushed forward and locked tight
Notes for Progressive Overload Sets Take break between each set as normal Should be able to increase weight and drop reps as you move through sets but only if full range of motion is achieved.								Progressive Overload Sets
	-- --	Heels Elevated BB Back Squats 2 sets, 10 reps, 01:30 rest	2			10	--	01:30	Progressive Overload Sets
	Heels Elevated Goblet Squat	Heels Elevated Goblet Squat 2 sets, 10 reps, 01:30 rest	2			10	--	01:30	dumbbell
	Heels Elevated BB Front Squat	Heels Elevated BB Front Squat 2 sets, 10 reps, 01:30 rest	2			10	--	01:30	alternate
	Heels Elevated Front Plate Squat	Heels Elevated Front Plate Squat 2 sets, 10 reps, 01:30 rest	2			10	--	01:30	alternate
	Heels Elevated Cable Front Squat	Heels Elevated Cable Front Squat 2 sets, 10 reps, 01:30 rest	2			10	--	01:30	machine
10 - 12 reps, depth of squat is most important objective. Having your thighs reach parallel to floor is low enough to count as a rep but achieving full depth is desired.
	-- --	BB Back Box Squat 2 sets, 8 reps, 01:30 rest	2			8	--	01:30	Progressive Overload Sets
	Goblet Box Squat	Goblet Box Squat 2 sets, 8 reps, 01:30 rest	2			8	--	01:30	alternate
	BB Box Front Squat	BB Box Front Squat 2 sets, 8 reps, 01:30 rest	2			8	--	01:30	alternate
8 - 10 reps, control weight all the way through to sitting. If possible, use a box or bench short enough so that your hips are lower than your knees and your thighs actually go beyond parallel to the floor when sitting. This is much harder but much more beneficial overall.
	-- --	Barbell Back Squat 2 sets, 8 reps, 01:30 rest	2			8	--	01:30	Progressive Overload Sets
	Dumbbell Goblet Squat Quads / Beginner	Dumbbell Goblet Squat 2 sets, 8 reps, 01:30 rest	2			8	--	01:30	dumbbell
	Front Squat Quads / Intermediate	Front Squat 2 sets, 8 reps, 01:30 rest	2			8	--	01:30	alternate
	Plate Front Squat	Plate Front Squat 2 sets, 8 reps, 01:30 rest	2			8	--	01:30	alternate
Can perform 8 - 10 reps or you have the option to go heavy here for 6 - 8 reps and/or add a couple of sets for 4 - 6 reps depending on time and energy. Goal is to have thighs be at least parallel to floor at bottom of rep but lower is fine and to be desired in the long run.
Notes for Volume Sets (Burnout) The burnout’s goal is to reach maximum muscular fatigue and use as much remaining energy as possible for increased ability and muscular endurance. Perform 2 sets with the goal of reaching muscular fatigue. Rep range will vary depending on weight/intensity: 12 - 15 reps if heavy/high 15 - 20 if moderate/medium 20 - 25 if light/easy								Volume Sets (Burnout)
	-- --	KB Deadlift 2 sets, , 01:30 rest	2			--	--	01:30	Volume Sets (Burnout)
	Kettlebell Swing Glutes / Intermediate	Kettlebell Swing 2 sets, , 01:30 rest	2			--	--	01:30	alternate
	BB Romanian Deadlift Hamstrings / Intermediate	BB Romanian Deadlift 2 sets, , 01:30 rest	2			--	--	01:30	barbell
	DB Romanian Deadlift	DB Romanian Deadlift 2 sets, , 01:30 rest	2			--	--	01:30	dumbbell
Can hold two Kettlebells for more weight.
Notes for Cooldown Sets, reps/time, and exercises can all be added or subtracted as desired or needed								Cooldown -- 1 rds
	-- --	Mini Band March 1 sets, 40 reps	1			40		--:--	Cooldown -- 1 rds
	Glute Bridge March Glutes / Intermediate	Glute Bridge March 1 sets, 40 reps	1			40		--:--	bodyweight
Each side counts as 1 rep. Keep extended leg locked out away and pushing down into ground
	-- --	Lying Figure Four Wiper Stretch 1 sets, 5 reps	1			5		--:--	Cooldown -- 1 rds
	Half Wiper Stretch Core /	Half Wiper Stretch 1 sets, 10 reps	1			10		--:--	alternate
5 or so reps per side as desired, attempt to keep foot touch ground active and pivoting as hips move Back and forth equals one rep, add to count when crossed foot touches or comes close to floor.

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.

Upper Pull [Pull Up/Down]

Print this workout
Print entire plan

Notes for Week 1, Day 3

Learn to train!

Flow through a workout

Workout Plan Logging

Advanced Workout Stats

CLICK

	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
Horizontal portion should be snappy and contain sharp and when turning corner at chin level. Pull weights behind ears to stretch chest with thumbs pointed up.
	Lateral Raise Shoulders / Beginner	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	--	--:--	machine
Notes for Tempo Sets Choose resistance level appropriate enough to be challenging yet maintaining tempo throughout entire movement of each rep of the set. If unsure, start light and work your way up. Intensity can be increased by lengthening the time of the various tempo sections instead of going heavier in weight for a greater benefit.							Tempo Sets -- 2 rds
	-- --	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	--	--:--	bodyweight
	Wide Grip Cable Row	Wide Grip Cable Row 2 sets, 10 reps	2		10	--	--:--	machine
	Barbell Underhand Bent Row	Barbell Underhand Bent Row 2 sets, 10 reps	2		10	--	--:--	barbell
5 reps with a 2 second squeeze into sternum with a 3-4 second slow return to extended followed by 5 non tempo reps Minimize forward and backwards rocking until fatigued and assistance is needed to finish reps Tempo: 3-2-1-0
	-- --	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	--	--:--	machine
5 reps with a 4-5 second down phase followed by 5 reps of a quicker non tempo pace
	-- --	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
	Leaning Cable Side Raise	Leaning Cable Side Raise 2 sets, 10 reps	2		10	--	--:--	machine
5 reps with a 1-2 second pause at top of rep with 2-3 second controlled descent to start followed by 5 reps at a quicker non tempo pace Tempo: 0
Notes for Progressive Overload Sets If an overhead bar is available, pullups can be performed instead with bands for assistance or weighted for increased intensity. Perform D1 and D2 as a superset and D3 during the rest period Rep Scheme 1: 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. 1st set: 10 - 12 reps 2nd set: 8-10 reps (heavier resistance) 3rd+ set: 4-6 reps (heavier resistance) 5th set options: A final heavy set or a lighter burnout set of 12 - 25 reps of a weight lighter than your starting weight. Rep Scheme 2: 4-5 sets of 10-12 reps with the option of the final set being a lighter burnout set of 12 – 25							Progressive Overload Sets -- 4 rds
	-- --	Lat Pulldown 4 sets,	4		--	--	--:--	Progressive Overload Sets -- 4 rds
	Pull-Up Lats / Intermediate	Pull-Up 4 sets,	4		--		--:--	harder
	Machine Assisted Pull-Up Middle Back / Intermediate	Machine Assisted Pull-Up 4 sets,	4		--		--:--	easier
	Band Assisted Pull-Up	Band Assisted Pull-Up 4 sets,	4		--		--:--	easier
Follow rep scheme from block notes and adjust as desired/necessary
	-- --	Cable Curl 4 sets, , 02:00 rest	4		--	--	02:00	Progressive Overload Sets -- 4 rds
	Barbell Curl Biceps / Beginner	Barbell Curl 4 sets, , --:-- rest	4		--	--	--:--	barbell
	Dumbbell Curl Biceps / Beginner	Dumbbell Curl 4 sets, , --:-- rest	4		--	--	--:--	dumbbell
	Seated Cable Curl	Seated Cable Curl 4 sets, , --:-- rest	4		--	--	--:--	harder
Follow rep scheme from block notes and adjust as desired/necessary
	-- --	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) E1 and E1 are given to record 2 drop sets, heavy and light, for 2 rounds of burnout. Perform a set of 6 - 15 reps followed immediately by another set of 6 - 15 reps at a lighter weight of 60 - 80 percent of starting weight. There are no wrong answers for a burnout, if you hit 15 for both or either sets than an adjustment of weight increased may be considered and the same thing for a decrease if 6 reps is achieved for either or both. It is very possible you won't hit the same number of reps on the second round as the first because of fatigue. (This is a good thing and okay if it happens)							Volume Sets (Burnout)
	-- --	Single Arm Dumbbell Row 2 sets, , 02:00 rest	2		--	--	02:00	Volume Sets (Burnout)
	Single Arm Landmine Row	Single Arm Landmine Row 2 sets, , 02:00 rest	2		--	--	02:00	barbell
	Single Arm Kneeling Cable Row	Single Arm Kneeling Cable Row 2 sets, , 02:00 rest	2		--	--	02:00	machine
First drops sets recorded here
	-- --	Single Arm Dumbbell Row 2 sets,	2		--	--	--:--	Volume Sets (Burnout)
	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
Notes for Cooldown Sets, reps/time, and exercises can all be added or subtracted as desired or needed.							Cooldown -- 1 rds
	-- --	Prayer Stretch 1 sets, 1 reps00:00:15	1	00:00:15	1		--:--	Cooldown -- 1 rds
	Bench Dolphin Stretch	Bench Dolphin Stretch 1 sets, 1 reps00:00:15	1	00:00:15	1		--:--	alternate
15 - 20 seconds or longer as desired
	-- --	Thread The Needle Stretch 1 sets, 1 reps00:00:15	1	00:00:15	1		--:--	Cooldown -- 1 rds
	Band Y	Band Y 1 sets, 1 reps00:00:15	1	00:00:15	1		--:--	band
15 - 20 seconds per side or longer as desired

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.

Full Body Compounds Push [Landmine Thrusters]

Print this workout
Print entire plan

Notes for Week 1, Day 4

Learn to train!

Flow through a workout

Workout Plan Logging

Advanced Workout Stats

CLICK

	Exercise	Sets	Distance	Time	Reps	Weight	Rest
Notes for Aerobic Warm Up Any machine or aerobic activity can be used instead. Can also be performed longer if desired as well.								Aerobic Warm Up
	Elliptical Trainer Quads / Beginner	--
	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
	Full Range Lateral Raise	--
	DB Floor Fly -> French Press -> Pullover Complex	DB Floor Fly -> French Press -> Pullover Complex 2 sets, 10 reps	2			10	--	--:--	alternate
Choose weights that are light enough to perform properly. Exercise can be performed with smaller plates or dumbbells
	-- --	--
	High Plank Hip Stretch	High Plank Hip Stretch 2 sets, 10 reps	2			10		--:--	alternate
Stretch can be held as long as desired on each side.
	-- --	--
	High Plank Swimmer	High Plank Swimmer 2 sets, 10 reps	2			10	--	--:--	harder
	-- --	--
	Bird Dog Lower Back / Beginner	Bird Dog 2 sets, 5 reps	2			5		--:--	alternate
	Scorpion Stretch	Scorpion Stretch 2 sets, 10 reps	2			10		--:--	alternate
Reach and extend arms as wide as possible when executing movement Can be done on a bench instead of the floor.
Notes for Tempo Sets Choose resistance level appropriate enough to be challenging yet maintaining tempo throughout entire movement of each rep of the set. If unsure, start light and work your way up. Intensity can be increased by lengthening the time of the various tempo sections instead of going heavier in weight for a greater benefit.								Tempo Sets -- 2 rds
	-- --	--
	DB Glute Bridge	DB Glute Bridge 2 sets, 10 reps	2			10		--:--	dumbbell
5 slow reps with a 3-4 second return to the floor followed by 5 reps at a normal pace with a final 5 second hold at the top of the last rep
	-- --	--
	Landmine Split Squat to Push Press	Landmine Split Squat to Push Press 2 sets, 10 reps	2			10	--	--:--	barbell
	Reverse Lunge to Single Arm Overhead DB Press	Reverse Lunge to Single Arm Overhead DB Press 2 sets, 10 reps	2			10	--	--:--	alternate
5 reps of 3 seconds down on BOTH squat AND overhead press portion of movement followed by 5 normal cadence reps Tempo: 0
	-- --	--
	DB Good Morning W/ Calf Raise	DB Good Morning W/ Calf Raise 2 sets, 10 reps	2			10	--	--:--	dumbbell
3-5 seconds on down phase of Good Morning (determined by range of motion) and 2-3 second hold at top of calf raise. Tempo: 0
Notes for Progressive Overload Sets Rep Scheme 1: 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. 1st set: 10 - 12 reps 2nd set: 8-10 reps (heavier resistance) 3rd+ set: 4-6 reps (heavier resistance) 5th set options: A final heavy set or a lighter burnout set of 12 - 25 reps of a weight lighter than your starting weight. Rep Scheme 2: 4-5 sets of 10-12 reps with the option of the final set being a lighter burnout set of 12 – 25								Progressive Overload Sets -- 4 rds
	-- --	--
	DB Thruster	DB Thruster 4 sets,	4			--	--	02:00	dumbbell
	KB Thruster	KB Thruster 4 sets,	4			--	--	02:00	alternate
	Barbell Thruster	Barbell Thruster 4 sets,	4			--	--	02:00	harder
Follow rep scheme from block notes and adjust as desired/necessary Weight total is bar plus added plates
	-- --	--
	Kettlebell Russian Twist	Kettlebell Russian Twist 4 sets, 30 reps, 02:00 rest	4			30	--	02:00	alternate
	Medicine Ball Russian Twist Obliques / Beginner	Medicine Ball Russian Twist 4 sets, 30 reps, 02:00 rest	4			30	--	02:00	alternate
20 - 30 reps, each side counts as one Can be done without feet being anchored
Notes for Volume Sets (Burnout) The burnout’s goal is to reach maximum muscular fatigue and use as much remaining energy as possible for increased ability and muscular endurance. Perform 2 sets with the goal of reaching muscular fatigue. Rep range will vary depending on weight/intensity: 12 - 15 reps if heavy/high 15 - 20 if moderate/medium 20 - 25 if light/easy								Volume Sets (Burnout)
	-- --	--
	DB Floor Press w/ 6 Inch Hold to Leg Raise	DB Floor Press w/ 6 Inch Hold to Leg Raise 2 sets, , 01:30 rest	2			--	--	01:30	alternate
	DB Bench Press to Sit Up	DB Bench Press to Sit Up 2 sets, , 01:30 rest	2			--	--	01:30	alternate
Burnout per block notes Can perform leg raise and press at same time for reduced intensity and coordination effort Tempo: 0
Notes for Cooldown Sets, reps/time, and exercises can all be added or subtracted as desired or needed.								Cooldown -- 1 rds
	Alternating Superman	--
	High Plank to Downward Dog	High Plank to Downward Dog 1 sets, 10 reps	1			10		--:--	alternate
Hold for a second or two, can curl foot towards head for increased stretch Push into floor with hand and foot that isn't being raised. Curl foot at top towards head to deepen position
	-- --	--
	90/90 Hip Switch	90/90 Hip Switch 1 sets, 10 reps	1			10		--:--	alternate
Each side counts as a rep, stay on hold each side for a deep stretch on the final rep

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.

Power Half Hour [Pull Like You Mean It]

Print this workout
Print entire plan

Notes for Week 1, Day 5

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

CLICK

	Exercise	Sets
	Pull-Up Lats / Intermediate	--
	KB Deadlift	--
	-- --	--
Notes for Alternates Instead of replacing moves, simply begin to count these ones instead for correct workout tracking.			Alternates
	Lat Pulldown Lats / Beginner	--

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.

Resources

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 Push [Dumbbell Bench Press]

Notes for Week 1, Day 1

Learn to train!

Workout Plan Summary

Lower [Barbell Squat City]

Notes for Week 1, Day 2

Learn to train!

Workout Plan Summary

Upper Pull [Pull Up/Down]

Notes for Week 1, Day 3

Learn to train!

Functional Complex A (4x week) Updated

Functional Complex A (4x week) Updated

Functional Complex A (4x week) Updated