Reach Functional Fitness
Functional Training, BodybuildingReach's High Frequency Functional Bodybuilding Series is designed for those who have been training for a long time and can handle training each muscle multiple times per week. The program is built on 4 full body training sessions with a large compound movement as the primary focus of each of those sessions.
The series also introduces an optional mobility and core session that will be a favorite of those who complete it. Often times we neglect proper recovery and mobility work, but if you plan to train with high frequency, you'll need this session.
The program is laid out with 4 full body sessions, 1 full body conditioning session, and 1 optional core and mobility session.
This program is sure to be fun and very challenging.
Series 1 Specs:
Skill Level - Intermediate to advanced. No Olympic Lifting experience required.
Equipment Needed - Barbells, dumbbells, kettlebells, pulley system, rower, treadmill, air bike.
Focus - Functional Training, Bodybuilding
Training Days per Week - 5
Program Length - 4 Weeks, but can be repeated if desired.
Excerpt from Day 2 Bench Focus:
Bench Press 5x5
(superset)
DB Lateral Raise 5x10
1-Arm KB Row 5x10
Weighted Back Extension 4x8
(superset)
Hanging Knee Raise 2x20
Landmine Anti Rotation 2x20
Donkey Calf Raise 2x20
Features6 sessions per week
Must use App app to view and log training
Program Training
A
Air Bike
1 x 3:00 @ 5
Total Body Prep
B
2 Rounds @ Low Intensity (no rest): Wall Sit x30sec Eccentric Push-Up x5 Devil Press x3 Reverse Lunge to Arnold Press x3/arm Bent Over Reverse Grip DB Row x10 *Use 10lbs-20lbs where needed.
C
Back Squat
5 x 5
D1
Plyo Push-ups
3 x 10
D2
Alternating DB Hammer Curl
3 x 10
E
Weighted Back Extension
4 x 8
F
Tricep Rope Pulldowns
4 x 8
G1
DB Lateral Raise
5 x 10
G2
1-Arm KB Row
5 x 10
H1
Hanging Knee Raise
2 x 20
H2
Landmine Anti-Rotation
2 x 20
H3
Donkey Calf Raise
2 x 20
Recovery
I
Total Body Post Workout Recovery Routine
2 Rounds of 15-20 Seconds of Each: Couch Stretch Modified Pigeon Half Kneeling Hamstring Groin Stretch Lats and Pecs Wall Bicep Stretch Tricep Stretch Rear Delt Stretch Calf Stretch
A
Rowing
1 x 3:00 @ 5
Total Body Prep
B
2 Rounds @ Low Intensity (no rest): Push-Ups x10 Pull-Ups x5 Reverse Lunge and Reach x3/side High Angled Banded Face Pull x10 Dowel Pass-Through x10
C
Bench Press
5 x 5
D1
Barbell Bicep Curl
3 x 10
D2
Double KB Romanian Deadlift
3 x 10
E
Tricep Pushdown
4 x 8
F
Alternating KB Press
4 x 8
G1
Lat Pulldown
5 x 10
G2
DB Reverse Lunge (Front Foot Elevated)
5 x 10
H1
Bird Dog
2 x 20
H2
Russian Twist
2 x 20
H3
Calf Raise
2 x 20
Recovery
I
Total Body Post Workout Recovery Routine
2 Rounds of 15-20 Seconds of Each: Couch Stretch Modified Pigeon Half Kneeling Hamstring Groin Stretch Lats and Pecs Wall Bicep Stretch Tricep Stretch Rear Delt Stretch Calf Stretch
A
Treadmill Work
1 x 3:00 @ 7
Total Body Prep
B
2 Rounds @ Low Intensity (no rest): DB Reverse Lunges x5/leg Arnold Press x10 Inverted Row x10 Plank x30sec Hinge Jump x5 *Use 10-15lbs DBs
Full Body Chipper
C
Complete the Following for Time: 100yd Sled Push @1.5-2x Bodyweight - Every 20yds complete 10 Push-Ups 50 Box Jumps @18-24in 40 Russian KB Swings @40-70lbs 30 DB Reverse Lunges @20-50lbs DBs - (15 per leg) 20 Pull-Ups 10 Burpees 20 Pull-Ups 30 DB Reverse Lunges @20-50lbs DBs - (15 per leg) 40 Russian KB Swings @40-70lbs 50 Box Jumps @18-24in 100yd Sled Push @1.5-2x Bodyweight - Every 20yds complete 10 Push-Ups *Optional Add-On as Finisher* 20 Cal Bike @ High Pace *Record total time. Subtract time (estimate) if you have to set up stations and lose time in transitions.*
Recovery
D
Total Body Post Workout Recovery Routine
2 Rounds of 15-20 Seconds of Each: Couch Stretch Modified Pigeon Half Kneeling Hamstring Groin Stretch Lats and Pecs Wall Bicep Stretch Tricep Stretch Rear Delt Stretch Calf Stretch
A
Hip Opener Complex 1
2 x 0:30
B
Hip and Glute Activation 1
2 x 30
C1
Abmat Crunch
2 x 25
C2
Dual KB Hollow Flutter Kicks
2 x 50
C3
KB Side Bends
2 x 10
D
Shoulder and Pec Activation 1
2 x 20
Recovery
E
Reach Cooldown
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.
A
Air Bike
1 x 3:00 @ 5
Total Body Prep
B
2 Rounds @ Low Intensity (no rest): Banded Pull-Through x10 Band Pull Apart x10 Chin-Up x10 Lateral Lunge x5/leg DB Romanian Deadlift x10 @10-15lbs DBs Plank DB Rows x30sec
C
Deadlift
5 x 5
D1
1 1/4 Close Grip Bench Press
3 x 10
D2
High Angle Banded Rear Delt Fly
3 x 20
E
Seated DB Press
4 x 8
F
Pendlay Row
4 x 8
G1
DB Lateral Lunge
5 x 10
G2
Single Arm MB Push-Up
5 x 10
H1
Pallof Press
2 x 20
H2
Superman Pose
2 x 20
H3
Leaning Calf Raise
2 x 20
Recovery
I
Total Body Post Workout Recovery Routine
2 Rounds of 15-20 Seconds of Each: Couch Stretch Modified Pigeon Half Kneeling Hamstring Groin Stretch Lats and Pecs Wall Bicep Stretch Tricep Stretch Rear Delt Stretch Calf Stretch
A
Rowing
1 x 3:00 @ 5
Total Body Prep
B
2 Rounds @ Low Intensity (no rest): Band Pull Apart x10 Standing Arnold Press x10 DB Alternating Reverse Lunge and Curl x5/leg Bent Over DB Row x10 Dowel Pass-Through x10 Tempo Air Squat x5 (5-count lower)
C
Shoulder Press
5 x 5
D1
Double KB Front Squat
3 x 10
D2
Single Leg Glute Bridge
3 x 20
E
Half-Kneeling Single-Arm Lat Pulldown
4 x 8
F
DB Bench Press
4 x 8
G1
Close Grip EZ Bar Curl
5 x 10
G2
Tricep Pushdown
5 x 10
H1
Plank
2 x 1:00
H2
GHD Hip Extension
2 x 20
H3
Single Leg DB Calf Raise
2 x 20
Recovery
I
Total Body Post Workout Recovery Routine
2 Rounds of 15-20 Seconds of Each: Couch Stretch Modified Pigeon Half Kneeling Hamstring Groin Stretch Lats and Pecs Wall Bicep Stretch Tricep Stretch Rear Delt Stretch Calf Stretch
Taylor Haney
USAW L1, Spartan SGX Coach, TBXM Advanced Youth Coach Obstacle Course Racer, Captain of Team Reach
