Functional Training
A structured 16-week progression for lifters who want strength that transfers to real life — not just a bigger number in the gym mirror.
Strength that carries over into real life
Functional Training is a 16-week structured progression built for intermediate lifters who want more than aesthetics — strength you can actually use. Each phase builds deliberately on the last, so you always know why you're doing what you're doing.
- You have basic lifting experience and know the core barbell and dumbbell movements
- You want a structured 16-week plan, not a random collection of workouts
- You care about strength that transfers to daily life and other activities
- You want clear weekly progression, not guesswork about when to add weight
Phase II, Workout 2 — Lower Body
| Goblet rear foot elevated split squat | 7 each |
| Kneeling Arnold press | 10 |
| Dumbbell kickstand deadlift | 7 each |
| Iso lateral raises | 8 each |
| Hanging flutter kicks | 20 |
| Goblet lateral lunge | 7 each |
| Bent over reverse fly | 10 |
| Stability ball tuck | 12 |
Common questions
Do I need a gym or weights?
Yes — this program is built around barbell and dumbbell work. Access to a basic gym or home rack is recommended.
Is this suitable for beginners?
It's built for intermediate lifters who already know the core lifts. If you're brand new to structured training, MoveTen is a better starting point.
How is it delivered?
Instantly, as a download — a phase-by-phase spreadsheet where you log every lift, the same way I log mine.