There is no doubt that traditional weight lifting is a powerful way to transform the body. There is also no doubt that so-called ‘functional’ training is equally effective, and both carry over well to specific activities. To clarify the term ‘functional,’ the simple definition is “training the body the way it was designed to function.” In practice this definition entails developing programs to enhance performance in a given activity or sport.
The common bodybuilding programs published in muscle-building magazines and the like are often referred to as traditional training. This may include barbells, dumbbells, machines and so on. Semantics aside, either training type can enhance an individual’s performance goals.
It is often the tools used that differentiates the type of training:
Traditional: Barbells, dumbbells, machines.
Traditional: Barbells, dumbbells, machines.
| Maybe not this traditional |
Functional: Barbells, dumbbells, kettlebells, sandbags, medicine balls, a variety of resistance bands, Swiss balls and more.
The best exercise program is developed with the individual’s goals in mind, utilizing both traditional and functional equipment as needed. Here are some routines that use elements of both. These routines designed to build muscle and strength, but also to increase endurance (cardiovascular and muscular) and power.
The programs are divided by body parts and where applicable, body energy system emphasized. An ALL day works almost every major muscle group, taxes one or more energy systems (such as anaerobic/aerobic) and in general, requires the longest recovery time. These days are not introduced until the intermediate or advanced routines.
____________________________________________________________________________________________
____________________________________________________________________________________________
BEGINNERS
Monday: (Back/Biceps)
-Pullups or Suspended Rows (or Lat Pulldowns;) 1st set-12-15 reps at light resistance. (For pullups, try jumping pullups or active isometric hanging for 1st set. For suspended rows make the angle easier.)
2nd set: 8-10, 3rd set: 6-8
-Underhand pullups or lat pulldowns: 2 sets x 10-12 reps
-Alternating dumbbell curls or suspended ‘curls.’ 3x 10-12 reps.
Finish the workout with: Dumbbell or kettlebell snatch, 5 x 60 seconds with 30 seconds or less rest between sets.
*During snatches, switch hands after 30 seconds. It may be easier to count to 20 or 30 reps, switch and repeat. This last five minutes will bring the heart rate up and provide some aerobic conditioning, IF the rest periods are kept short.
Snatch demonstration:
Snatch demonstration:
Tuesday: Intervals or Steady cardio. Choose a favorite aerobic activity such as swimming, running or cycling and do it at a steady pace for at least 20 minutes. For intervals, choose the activity or sport, and perform 20 minutes or more of continuous work/rest sets.
Example:
Sprints: 1 minute (~400 meters) on, 20-30 seconds rest. The same principle can be applied to biking or any other activity. Or just go play your favorite sport for an hour!
Wednesday: (Chest/Legs.)
Deadlifts: 3 x 12-15 (warm-up,) 8, 8
Bodyweight Squats + Iron Cross Jump Squats: 3 x 10-12 + 3 rounds
(For the Iron Cross, mentally trace or mark off a cross shape. Each length should be possible to cover in one jump. 1 round= forward/back; right & back; left & back; backwards & back for 8 continuous jumps.)
Do the above as a superset, resting 30 seconds max. in-between.
Barbell or Dumbbell Bench Press or Floor Press: 3 x 10-12 reps.
Decline Pushups: 3 x 10-12 (Place feet on a chair, ladder or other similar.)
Thursday: Rest
Friday: Anaerobic Bodyweight intervals followed by steady cardio.
3 rounds of the following, resting 1 minute between:
Burpees x 10-15
Prone Straight Leg Butterfly Kicks x 20 seconds
Tripod Switches x 6-10 each side
Finish with favorite cardio activity or sport for minimum of 20 minutes.
Saturday: Shoulders and Arms
Standing Dumbbell Press: 3 x 12, 10, 8
Hold dumbbells in locked out position for 10-30 seconds at the end of each set.
Dead Hangs from Pull-up Bar + Tricep Extensions: (Do triceps extensions using suspension trainer or standing with dumbbell or barbell.) 3 supersets x 10-30 seconds + 8-12 repetitions.
Finish with Farmer’s Walks using dumbbells, kettlebells, cinder blocks, water bottles, etc. Mark off a set distance and walk with weights for about 30 seconds. Do 3-5 rounds or laps, resting up to 30 seconds between. (In my backyard I like to do these along the side of my house, about 65 feet long. To one end and back is my ‘lap.’)
Sunday; Rest
**Program can be started on any day of the week. Just keep the general format.
_____________________________________________________________________________________________
INTERMEDIATE
Monday: (Legs/Back)
Barbell/Dumbbell or KB Cleans: Pull from floor on each rep and catch in deep squat (or as close as possible.) Use 2 KB's or DB's, not one. 3x10 (moderate for warm-up,) 6, 6 reps.
Skateboard or Medicine Ball Squats: 4 x 12-15, 10, 8, 6.
Pullups/Lat Pulldowns or Suspension Trainer Rows (horizontal or 45 degrees:) 5 x 12, 10, 8, 6, 5.
*If pullups cannot be completed for full reps, immediately superset with cable pulldowns or suspension trainer rows.)
Underhand Dead Hangs (from pull-up bar) + Seated Dumbbell Curls (superset:) 3/3 x 10 sec. & 8-12 reps.
Finish with light cardio for 20 minutes and slow stretching.
*With the exception of supersets or giant sets, rest 1 minute between sets and ~2 minutes between exercises if needed.
Tuesday: (recovery/cardio:)
-Joint Rotations. See a starting series here:
_____________________________________________________________________________________________
INTERMEDIATE
Monday: (Legs/Back)
Barbell/Dumbbell or KB Cleans: Pull from floor on each rep and catch in deep squat (or as close as possible.) Use 2 KB's or DB's, not one. 3x10 (moderate for warm-up,) 6, 6 reps.
Skateboard or Medicine Ball Squats: 4 x 12-15, 10, 8, 6.
Pullups/Lat Pulldowns or Suspension Trainer Rows (horizontal or 45 degrees:) 5 x 12, 10, 8, 6, 5.
*If pullups cannot be completed for full reps, immediately superset with cable pulldowns or suspension trainer rows.)
Underhand Dead Hangs (from pull-up bar) + Seated Dumbbell Curls (superset:) 3/3 x 10 sec. & 8-12 reps.
Finish with light cardio for 20 minutes and slow stretching.
*With the exception of supersets or giant sets, rest 1 minute between sets and ~2 minutes between exercises if needed.
Tuesday: (recovery/cardio:)
-Joint Rotations. See a starting series here:
Then,
-Sun Salutations: See this concise video for the exact sun salutation,
-Sun Salutations: See this concise video for the exact sun salutation,
-Prone Straight Leg Stretch (Lay flat on your back, keep one leg extended, hold the other by the toe and pull straight towards your head. Hold for ten seconds each side.)
-Prone Double Knee Side Stretch: (Lay flat on your back, bring both knees up to chest, arms straight out to sides. Stretch knees slowly to one side, trying to touch the kneecaps to the elbows. Then repeat in opposite direction. 10 seconds each side.)
-Finish with your preferred cardio activity (continuous such as biking, walking, running, etc.) for 20 minutes.
Wednesday: (Chest/Triceps)
-Dumbbell Bench Press (Barbell if you are set up for it.) 3 x 8-12 reps
-Dumbbell Flyes (on floor or bench) 3 x 8-12
*Alternate choice: Suspension Trainer flyes, 3 x 6-8. Adjust the angle until these can be done in strict form for the required repetitions.
Decline Pushups: 3 x 8-12 (if this is too easy, hold the body just before the bottom position for 5 seconds on each rep.)
Turkish Get-Ups: (Use kettlebell or dumbbell.) 2 x 6-8 each side. See the video below for good form:
-Prone Double Knee Side Stretch: (Lay flat on your back, bring both knees up to chest, arms straight out to sides. Stretch knees slowly to one side, trying to touch the kneecaps to the elbows. Then repeat in opposite direction. 10 seconds each side.)
-Finish with your preferred cardio activity (continuous such as biking, walking, running, etc.) for 20 minutes.
Wednesday: (Chest/Triceps)
-Dumbbell Bench Press (Barbell if you are set up for it.) 3 x 8-12 reps
-Dumbbell Flyes (on floor or bench) 3 x 8-12
*Alternate choice: Suspension Trainer flyes, 3 x 6-8. Adjust the angle until these can be done in strict form for the required repetitions.
Decline Pushups: 3 x 8-12 (if this is too easy, hold the body just before the bottom position for 5 seconds on each rep.)
Turkish Get-Ups: (Use kettlebell or dumbbell.) 2 x 6-8 each side. See the video below for good form:
Then, after 2-3 minute rest:
Dips (use dip stand or two chairs,) 3 x 6-12 (if you can do more than 12, add a dumbbell between your legs or use a weighted dip belt, vest or similar method.)
*Optional additional triceps work: Standing Dumbbell Triceps Extensions: 3 x 8-12. Stand holding the dumbbell by the flat of one weighted end, extended over your head. Lower behind the head and back up.
Thursday: Cardio + Bodyweight Intervals (medium intensity.)
Start with interval complex (no rest between exercises) of:
-Slow, full range of motion Mountain Climbers x20 total
-Right elbow side plank x 10-20 seconds
-Rolling Deck Squats x 10
-Left elbow side plank x 10-20 seconds.
Finish with cardio activity for minimum of 20 minutes.
Deck squats:
Friday: (Shoulders/ Biceps.)
Dumbbell or Kettlebell Standing Presses (double, not single,) 4 x 8-12
Rear Laterals: 3 x 8-12
Underhand Dead Hangs from pullup bar w/ active arms (engage the grip, don't let the body hang like a sack of potatoes, despite the name,) ++ (superset)
Seated Dumbbell Curls
3/3x 10 seconds/8-12 repetitions (3 sets, 10 seconds hanging followed by 8-12 curls.)
Finish with Farmer’s Walks using dumbbells, kettlebells, cinder blocks, water bottles, etc. Mark off a set distance and walk with weights for about 30 seconds. Do 3-5 rounds or laps, resting up to 30 seconds between. (In my backyard I like to do these along the side of my house, about 65 feet long. To one end and back is my ‘lap.’)
Saturday: Rest/Light cardio/stretching.
Sunday: Rest/ Light cardio/stretching.
______________________________________________________________________________________________
ADVANCED
Monday: (Legs/Back)
Warm-up: Bodyweight squats, joint rotations.
-Triple Extension Lift w/ heavy sandbag or stone. 5 x 3-5.
Rest 45-60 seconds between sets.
*If you do not have either of these, do:
-Deadlifts 5 x 3-5. Same rest period.
Triple Extension Example:
Then:
-Barbell or Dumbbell Lunges: 4-5 x 15, 12, 8, 6, 6 repetitions. Walking or standing lunges, whichever you prefer.
-Toe Raises on slight elevation using barbell, dumbbells, weighted vest, sandbags on shoulders,etc. Best option is to do these on flat 2x4 board or similar.
3 x 15-20. 20-30 seconds rest between sets maximum.
***Pushing to failure on each and every set for the suggested repetitions up to this point is the key to this simple routine work. If you do not have stones or sandbags with sufficient weight, go straight to deadlifts with a barbell or dumbbells.
Then:
Pullups/Horizontal Suspended Rows: (*For rows, add weight as necessary. Suggestions are a weighted vest or backpack. Do not invert the body as it takes emphasis away from the lats.)
6 x 10-12, 8, 6, 6, 8, 10.
*Note: If the entire six sets can be completed in full as pullups, do so. Otherwise, superset pullups and horizontal suspended rows to complete the suggested repetitions.)
Then:
1 Arm DB or KB Rows: 4 x 10 each side.
**If you have chains, hang one from the dumbbell or kettlebell to the floor.
Finish:
KB Swings: 3-5 rounds of 30/30. This is 30 seconds of work (kb swings) and 30 seconds of rest. Rest position is standing with KB's in chambered position on chest. If using one KB, alternate hands each round.
Tuesday (Chest/Triceps:)
Warm-up with joint rotations, sun salutations (~10.)
Then:
-Dumbbell or Barbell Bench or Floor Press: 5 x 12, 10, 8, 6, 5.
Rest 45-60 seconds between sets.
-Incline Dumbbell Flyes: 4 x 6-10 repetitions.
Rest 45-60 seconds between sets.
**No incline bench at home? Try standng 45 degree suspended flyes, flat flyes using a horizontal grip or bracing a sturdy board at an angle against a wall.
-Turkish Get-Ups: 3 sets x 6 reps each side. Go heavy. Rest 45-60 seconds between sets.
Rest 2-3 minutes, then:
-Dips: 4 x 6-10.
Rest 30-45 seconds between sets.
-Standing BB Overhead Extensions: 4 x 6-8 repetitions.
Rest 45-60 seconds between sets.
Finish with bodyweight intervals, 3 rounds of:
-Divebomber Pushups x 5-10
+
Explosive Pushups (flat position) x 5-10
+
Elbow Planks: 10 seconds each, left side, right side and centered.
_____________________________________________________________________________________________
Wednesday: Light cardio 20 minutes /Stretching 10 minutes or more. *Not the day for an intense yoga class, FYI.
_____________________________________________________________________________________________
Thursday (Shoulders/Biceps:)
-Standing Alternating KB/DB Press w/ lockout: 4-5 sets x 12-16 total repetitions. Finish each set by holding both weights locked out overhead for 30 seconds.
Rest 60-90 seconds between sets.
-Front Raise + Rear Lateral Raise: 4 x 12-15 each.
Rest 45-60 seconds between supersets.
Then:
-Barbell Curls (w/chains on either end if available:) 5 x 12, 10, 8, 6, 8.
Rest 1-2 minutes between sets
-Seated or Standing Hammer Dumbbell Curls (together or alternating:) 4 x 8-10 each.
Rest 30-45 seconds between sets.
Finish with:
Farmer's Walks: Use Dumbbells or similar implement (KB's:) 5 rounds of 30/30/30, so in this case:
Walk for 30 seconds, then stop and hold onto the weight. Drop the weights, rest 30 seconds and repeat.
_____________________________________________________________________________________________
Friday: Light cardio, 20 minutes; stretching 10 minutes +
_____________________________________________________________________________________________
Saturday /Sunday (or whichever two days you choose.) Rest.
***Take care to use excellent form and a steady cadence (at least 2 seconds up and 2 seconds down.) Proper execution of this workout will have a positive effect on many aspects of sports performance and daily activity.
**Never begin a workout without warming up. Don't try to work through an injury, no matter how mild.
*If in doubt, sit it out. An extra day off won't hurt you.
*Finally, no matter what you may hear, do not skip your cardio or stretching, but do not overdo either.
Dips (use dip stand or two chairs,) 3 x 6-12 (if you can do more than 12, add a dumbbell between your legs or use a weighted dip belt, vest or similar method.)
*Optional additional triceps work: Standing Dumbbell Triceps Extensions: 3 x 8-12. Stand holding the dumbbell by the flat of one weighted end, extended over your head. Lower behind the head and back up.
Thursday: Cardio + Bodyweight Intervals (medium intensity.)
Start with interval complex (no rest between exercises) of:
-Slow, full range of motion Mountain Climbers x20 total
-Right elbow side plank x 10-20 seconds
-Rolling Deck Squats x 10
-Left elbow side plank x 10-20 seconds.
Finish with cardio activity for minimum of 20 minutes.
Deck squats:
Friday: (Shoulders/ Biceps.)
Dumbbell or Kettlebell Standing Presses (double, not single,) 4 x 8-12
Rear Laterals: 3 x 8-12
Underhand Dead Hangs from pullup bar w/ active arms (engage the grip, don't let the body hang like a sack of potatoes, despite the name,) ++ (superset)
Seated Dumbbell Curls
3/3x 10 seconds/8-12 repetitions (3 sets, 10 seconds hanging followed by 8-12 curls.)
Finish with Farmer’s Walks using dumbbells, kettlebells, cinder blocks, water bottles, etc. Mark off a set distance and walk with weights for about 30 seconds. Do 3-5 rounds or laps, resting up to 30 seconds between. (In my backyard I like to do these along the side of my house, about 65 feet long. To one end and back is my ‘lap.’)
Saturday: Rest/Light cardio/stretching.
Sunday: Rest/ Light cardio/stretching.
______________________________________________________________________________________________
ADVANCED
Monday: (Legs/Back)
Warm-up: Bodyweight squats, joint rotations.
-Triple Extension Lift w/ heavy sandbag or stone. 5 x 3-5.
Rest 45-60 seconds between sets.
*If you do not have either of these, do:
-Deadlifts 5 x 3-5. Same rest period.
Triple Extension Example:
Then:
-Barbell or Dumbbell Lunges: 4-5 x 15, 12, 8, 6, 6 repetitions. Walking or standing lunges, whichever you prefer.
-Toe Raises on slight elevation using barbell, dumbbells, weighted vest, sandbags on shoulders,etc. Best option is to do these on flat 2x4 board or similar.
3 x 15-20. 20-30 seconds rest between sets maximum.
***Pushing to failure on each and every set for the suggested repetitions up to this point is the key to this simple routine work. If you do not have stones or sandbags with sufficient weight, go straight to deadlifts with a barbell or dumbbells.
Then:
Pullups/Horizontal Suspended Rows: (*For rows, add weight as necessary. Suggestions are a weighted vest or backpack. Do not invert the body as it takes emphasis away from the lats.)
6 x 10-12, 8, 6, 6, 8, 10.
*Note: If the entire six sets can be completed in full as pullups, do so. Otherwise, superset pullups and horizontal suspended rows to complete the suggested repetitions.)
 |
| Horizontal Rows (Feet on floor or bench) |
1 Arm DB or KB Rows: 4 x 10 each side.
**If you have chains, hang one from the dumbbell or kettlebell to the floor.
Finish:
KB Swings: 3-5 rounds of 30/30. This is 30 seconds of work (kb swings) and 30 seconds of rest. Rest position is standing with KB's in chambered position on chest. If using one KB, alternate hands each round.
Tuesday (Chest/Triceps:)
Warm-up with joint rotations, sun salutations (~10.)
Then:
-Dumbbell or Barbell Bench or Floor Press: 5 x 12, 10, 8, 6, 5.
Rest 45-60 seconds between sets.
-Incline Dumbbell Flyes: 4 x 6-10 repetitions.
Rest 45-60 seconds between sets.
**No incline bench at home? Try standng 45 degree suspended flyes, flat flyes using a horizontal grip or bracing a sturdy board at an angle against a wall.
-Turkish Get-Ups: 3 sets x 6 reps each side. Go heavy. Rest 45-60 seconds between sets.
Rest 2-3 minutes, then:
-Dips: 4 x 6-10.
Rest 30-45 seconds between sets.
-Standing BB Overhead Extensions: 4 x 6-8 repetitions.
Rest 45-60 seconds between sets.
Finish with bodyweight intervals, 3 rounds of:
-Divebomber Pushups x 5-10
+
Explosive Pushups (flat position) x 5-10
+
Elbow Planks: 10 seconds each, left side, right side and centered.
 |
| GymJones initiate doing 30/30 presses. |
_____________________________________________________________________________________________
Wednesday: Light cardio 20 minutes /Stretching 10 minutes or more. *Not the day for an intense yoga class, FYI.
_____________________________________________________________________________________________
Thursday (Shoulders/Biceps:)
-Standing Alternating KB/DB Press w/ lockout: 4-5 sets x 12-16 total repetitions. Finish each set by holding both weights locked out overhead for 30 seconds.
Rest 60-90 seconds between sets.
-Front Raise + Rear Lateral Raise: 4 x 12-15 each.
Rest 45-60 seconds between supersets.
Then:
-Barbell Curls (w/chains on either end if available:) 5 x 12, 10, 8, 6, 8.
Rest 1-2 minutes between sets
-Seated or Standing Hammer Dumbbell Curls (together or alternating:) 4 x 8-10 each.
Rest 30-45 seconds between sets.
Finish with:
Farmer's Walks: Use Dumbbells or similar implement (KB's:) 5 rounds of 30/30/30, so in this case:
Walk for 30 seconds, then stop and hold onto the weight. Drop the weights, rest 30 seconds and repeat.
_____________________________________________________________________________________________
Friday: Light cardio, 20 minutes; stretching 10 minutes +
_____________________________________________________________________________________________
Saturday /Sunday (or whichever two days you choose.) Rest.
***Take care to use excellent form and a steady cadence (at least 2 seconds up and 2 seconds down.) Proper execution of this workout will have a positive effect on many aspects of sports performance and daily activity.
**Never begin a workout without warming up. Don't try to work through an injury, no matter how mild.
*If in doubt, sit it out. An extra day off won't hurt you.
*Finally, no matter what you may hear, do not skip your cardio or stretching, but do not overdo either.
Another note: You might have noticed there is little in the way of direct abdominal exercises. Other than a day of planks, and a day of Turkish Get-ups there are no leg lifts, sit-ups, crunches, etc. This is not because I don't believe in doing these. Quite the contrary. In fact, despite all the detractors, I still think sit-ups (not crunches) are an excellent and superior exercise for the abdominal wall. Don't believe it? Try doing 50 strict sit-ups with your feet hooked under the couch or a bar.
No jerking. No jutting your head forward or bucking your hips to give you momentum. Go ahead and try it. Now, how did you do? I'm guessing that if you don't do these on a regular basis, that was a humbling exercise. It was certainly my experience. I would suggest doing 3-5 strict sets of 10 sit-ups on your rest days to start. Or, you might prefer to add these in at the end of two or three of the workout days. Do not do abdominal exercises everyday. Like other muscles, they need time to rest and recover.
On the other hand, be sure to tighten the abs, starting from below your belly button, whenever you perform deadlifts, stone lifts, lunges, or any heavy lifting. You will find that engaging the abs throughout a variety of exercises strengthens and builds the entire core.
.
No jerking. No jutting your head forward or bucking your hips to give you momentum. Go ahead and try it. Now, how did you do? I'm guessing that if you don't do these on a regular basis, that was a humbling exercise. It was certainly my experience. I would suggest doing 3-5 strict sets of 10 sit-ups on your rest days to start. Or, you might prefer to add these in at the end of two or three of the workout days. Do not do abdominal exercises everyday. Like other muscles, they need time to rest and recover.
On the other hand, be sure to tighten the abs, starting from below your belly button, whenever you perform deadlifts, stone lifts, lunges, or any heavy lifting. You will find that engaging the abs throughout a variety of exercises strengthens and builds the entire core.
.
