Functional Training Program - 4 Day Split

4 Workouts. Full Body Results.

Built for Strength, Endurance & Mobility.

This program is designed to push your limits, improve athletic performance, and build lean functional muscle using compound movements, bodyweight exercises, and minimal equipment. Whether you’re training for life, sport, or strength, this plan is built to move with you.

Workout 1 – Upper Body & Core Activation

Focus: Conditioning + Chest & Shoulder Strength

Workout 2 – Back, Arms & Cardio Burn

Focus: Conditioning + Pulling Power

Workout 3 – Lower Body Power & Cardio Repeat

Focus: Legs + Repeat Cardio Circuit

Workout 4 – Full Body Strength & Flow

Focus: Compound Power Moves + Flow & Control

Overview: 

This training program features 26 unique exercises spread across four demanding days. You'll complete a substantial 67 sets per week (including the Plank, counted as 3 sets), making this a high-volume approach designed for significant results.

Key Training Principles

This program challenges both your body and your discipline. As the weeks progress—and especially as you increase weights or intensity—prioritise perfect form on every rep. Stay tuned in to your body’s signals: rest when needed, fuel for performance, and recover like a pro.

Consistency, intensity, and mindful movement are your pillars for progress.

Muscle Group Focus

The program is designed to train all major muscle groups twice a week, with functional movement patterns that reflect real-world strength and performance.

• Legs: Targeted in two strength-focused workouts with squats, deadlifts, and explosive plyometrics.
• Chest & Pushing Muscles: Hit hard with presses, dips, and shoulder work across two sessions.
• Back & Pulling Muscles: Rows, pull-downs, and curls deliver pulling power across two dedicated days.

Includes:

• Nutrition Guide: Eat to Grow. Recover Hard. Train Like a Machine.
• Supplement Recommendations