If you’re looking for an easy-to-follow and effective functional training plan to take your fitness to the next level, I can help you.
In this article, I’ve shared the ultimate 4-day program that will help you enhance your lifting, promote muscle gain, build a muscular physique, and improve your functional fitness.
After the program, you’ll feel stronger, fitter, healthier, and able to perform various physical activities efficiently.
Program Summary
Program Duration | 12-15 Weeks |
Sessions/week | Four |
Workout Goal | Promote strength, endurance, and improve functional fitness |
Routine Type | Full Body Split |
Target Gender | Male and Female |
Difficulty Level | Intermediate |
Exercise Types | Bodyweight and Resistance Exercises |
PDF Available | Yes (at the bottom) |
4 Day Functional Training Plan to Enhance Your Fitness
In this program, I’ve shared the complete three-week schedule, which you can repeat three to five times to see visible results.
You can make the desired changes to this program as per your fitness level.
Do five minutes of warm-up before starting the main workout. Warming up helps increase body temperature and heart rate, bolster the entire body and major biomechanical functions, and prepare the body for intense training.
Note: Pairing this workout schedule with a healthy diet plan will help you reach your fitness goal quickly. Without proper nutrition, you may not be able to utilize this program efficiently.
Week 1 – Mighty Eight, Noble Nine, Bear Complex, and The Hundred
- Day 1 – Mighty Eight
- Day 2 – Noble Nine
- Day 3 -Bear Complex
- Day 4 – The Hundred
Monday | Tuesday | Thursday | Fri/Sat |
---|---|---|---|
8 Back Squats | 9 Bar Dips | 1 Power clean | 100 Burpees |
8 Thrusters | 9 Pull-ups | 1 Front Squat | 100 Sit-Ups |
8 Prone Row | 9 Push-ups | 1 Push Press | 100 Shoulder Taps |
8 Knee Raises | 9 Sit-ups | 1 Back Squat | 100 Lunges (50/leg) |
8 rounds | 9 rounds | 1 Push Press | For time |
Instructions:
- Bear Complex: Perform one rep of the below exercises seven times without dropping or leaving the bar on the ground to complete one round. And do a total of five rounds.
Week 2 – Formidable Five, BB Complex, Four-ment, and Tenfold
- Day 1 – Formidable Five
- Day 2 – Barbell Complex
- Day 3 – The Four-ment
- Day 4 – Tenfold
Monday | Tuesday | Thursday | Fri/Sat |
---|---|---|---|
5 Weighted Pullps | 10 Squat Cleans | 10 Pull-ups | 10 Burpees |
5 Weighted Dips | 10 Barbell Jammers | 20 KB Swings | 10 Air Squats |
5 Weighted Pushups | 10 Squat Thrusters | 10 Devil Presses | 10 Push-Ups |
5 Standard Deadlifts | 10 Pendlay Rows | 20 Zercher Squats | 10 Sit-Ups |
5 rounds for time | 5 rounds for time | 4 rounds for time | 10 rounds |
Instructions to perform the WODs:
- Formidable Five WOD requires you to perform five reps of four different compound lifts.
- The Four-ment is WOD, which involves performing four exercises using the four different pieces of equipment for four rounds.
Week 3 – Ladder, Oscar, Super 30, and Fantastic Four
- Day 1 – Mini Ladder
- Day 2 – Oscar
- Day 3 – Super 30
- Day 4 – Fantastic Four
Monday | Tuesday | Thursday | Fri/Sat |
---|---|---|---|
9 Pull-Ups | 9 Devil Presses | 30 Air Squats | 15 Back Squats |
8 Deadlifts | 20 Alternating DB Lunges | 30 Pushups | 15 KB Swings |
7 Toes to Bar | 9 DB Push Presses | 30 Sit-ups | 15 Bench Press |
6 Thrusters | 20 Sit-Ups | 30 DB Rows (15/arm) | 15 Pendlay Rows |
Time: 30 mins | AMRAP in 23 minutes | 3 rounds for time | 4 rounds |
Note: Here, OTB means Over The Bar, and AMRAP means As Many Rounds As Possible.