4 Day Functional Training Plan to Get Strong with PDF

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 Duration12-15 Weeks
Workout GoalPromote strength, endurance, and improve functional fitness
Routine TypeFull Body Split
Target GenderMale and Female
Difficulty LevelIntermediate
Exercise TypesBodyweight and Resistance Exercises
PDF AvailableYes (at the bottom)

4 Day Functional Training Plan to Enhance Your Fitness

Functional Workout

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
8 Back Squats9 Bar Dips1 Power clean100 Burpees
8 Thrusters9 Pull-ups1 Front Squat100 Sit-Ups
8 Prone Row9 Push-ups1 Push Press100 Shoulder Taps
8 Knee Raises9 Sit-ups1 Back Squat100 Lunges (50/leg)
8 rounds9 rounds1 Push PressFor time


  • 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
5 Weighted Pullps10 Squat Cleans10 Pull-ups10 Burpees
5 Weighted Dips10 Barbell Jammers20 KB Swings10 Air Squats
5 Weighted Pushups10 Squat Thrusters10 Devil Presses10 Push-Ups
5 Standard Deadlifts10 Pendlay Rows20 Zercher Squats10 Sit-Ups
5 rounds for time5 rounds for time4 rounds for time10 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
9 Pull-Ups9 Devil Presses30 Air Squats15 Back Squats
8 Deadlifts20 Alternating DB Lunges30 Pushups15 KB Swings
7 Toes to Bar9 DB Push Presses30 Sit-ups15 Bench Press
6 Thrusters20 Sit-Ups30 DB Rows (15/arm)15 Pendlay Rows
Time: 30 minsAMRAP in 23 minutes3 rounds for time4 rounds

Note: Here, OTB means Over The Bar, and AMRAP means As Many Rounds As Possible.

Download The 4 Day Functional Workout Plan PDF

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Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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