5-day functional training workout plan Functional Performance

1. 1 Barbell Deadlift Abs · Barbell 5 sets of 5 reps5 × 5 · 3:30 rest 3:30 rest
2. 2 Kettlebell Farmers Carry Forearms · Kettlebell 5 sets of 60m5 × 60m · 1:30 rest 1:30 rest
3. 3 Kettlebell Swing Glutes · Kettlebell 4 sets of 20 reps4 × 20 · 1:15 rest 1:15 rest
4. 4 Hanging Knee Raises Abs · Bodyweight 3 sets of 15 reps3 × 15 · 1:00 rest 1:00 rest

Notes

1. 1 Kettlebell Push Press Front Delts · Kettlebell 5 sets of 6 reps5 × 6 · 2:30 rest 2:30 rest
2. 2 Dumbbell Single Arm Clean And Press Abs · Dumbbell 4 sets of 8 reps4 × 8 · 2:00 rest 2:00 rest
3. 3 Cable Standing Single Arm Chest Press Chest · Cable Machine 3 sets of 12 reps3 × 12 · 1:15 rest 1:15 rest
4. 4 Kettlebell Windmill Abs · Kettlebell 3 sets of 8 reps3 × 8 · 1:15 rest 1:15 rest

Notes

1. 1 Pull Ups Lats · Bodyweight 5 sets of 8 reps5 × 8 · 2:30 rest 2:30 rest
2. 2 Kettlebell Gorilla Row Lats · Kettlebell 4 sets of 12 reps4 × 12 · 1:30 rest 1:30 rest
3. 3 Inverted Row Lats · Bodyweight 4 sets of 12 reps4 × 12 · 1:15 rest 1:15 rest
4. 4 Kettlebell Farmers Carry Forearms · Kettlebell 4 sets of 50m4 × 50m · 1:15 rest 1:15 rest

Notes

1. 1 Front Squat Quads · Barbell 4 sets of 6 reps4 × 6 · 3:00 rest 3:00 rest
2. 2 Barbell Front Rack Step Up Knee Drive Quads · Barbell 4 sets of 10 reps4 × 10 · 2:00 rest 2:00 rest
3. 3 Bulgarian Split Squat Glutes · Bodyweight 3 sets of 12 reps3 × 12 · 1:30 rest 1:30 rest
4. 4 Cable Side Bend Abs · Cable Machine 3 sets of 15 reps3 × 15 · 1:00 rest 1:00 rest

Notes

1. 1 Barbell Thruster Front Delts · Barbell 4 sets of 10 reps4 × 10 · 1:30 rest 1:30 rest
2. 2 Burpee Abs · Bodyweight 4 sets of 15 reps4 × 15 · 1:00 rest 1:00 rest
3. 3 Battle Ropes Abs · Battle Ropes 5 sets of 30s5 × 30s · 0:45 rest 0:45 rest
4. 4 Ski Erg Abs · Machine 6 sets of 45s6 × 45s · 0:45 rest 0:45 rest

Notes