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The ultimate functional strength workout program to prepare your body for everything

Build the total-body power you need for everyday life with these 3 practical workouts.

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The ultimate functional strength workout program to prepare your body for everything
The ultimate functional strength workout program to prepare your body for everything

Sure, there are days when you wonder how kickass it would be to be built like a young Arnold Schwarzenegger. But most times it’s best to leave bodybuilding to the bodybuilders.

Because here’s the reality: While very few of us will get paid to be a musclebound barbarian on camera, almost everyone will face the daily battles against heavy objects—toting carry-on luggage into the overhead bin, hefting a bag of dog food into the truck, or helping your buddy carry that overstuffed recliner up three flights of stairs to his new apartment.

The muscle-building, fat-burning workout plan to build your perfect body

3 workouts to build your perfect body

Get it all—strength, size, and killer abs—in 3 routines.

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And for that, we like to focus on the one thing every guy needs: practical, all-around strength.

Directions

How to do it: This 3-day workout program is designed to build exactly that. Make sure to rest one day between workouts. Do 3 sets of each exercise. Use a weight that makes it challenging, but not impossible, to do about 10 reps of each move. Focus on maintaining good form above all else. Rest about a minute between sets, and about 2 to 3 minutes between each exercise.

Routine

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The functional workout routine

Workout I

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 15

Front Squat to Press

Equipment
Dumbbells
Sets
3
Reps
10
Rest
1 min.
Exercise 2 of 15

Renegade Row

Equipment
Dumbbells
Sets
3
Reps
10
Rest
1 min.
Exercise 3 of 15

T-pushup

Equipment
Sets
3
Reps
10
Rest
1 min.
Exercise 4 of 15

Dumbbell chop

Equipment
Dumbbells
Sets
3
Reps
10
Rest
1 min.
Exercise 5 of 15

Pullup to Knee Raise

Equipment
Pullup Bar
Sets
3
Reps
10
Rest
1 min.

The functional workout routine

Workout II

Exercise
Equipment
Sets
Reps
Rest
Exercise 6 of 15

Inverted Row

Equipment
Power Rack
Sets
3
Reps
10
Rest
1 min.
Exercise 7 of 15

Kettlebell Swing

Equipment
Kettlebells
Sets
3
Reps
10
Rest
1 min.
Exercise 8 of 15

Up-down plank pushup

Equipment
Sets
3
Reps
10
Rest
1 min.
Exercise 9 of 15

Cross-body clean and press

Equipment
Dumbbells
Sets
3
Reps
10
Rest
1 min.
Exercise 10 of 15

Step-up to overhead press

Equipment
Dumbbells
Sets
3
Reps
10
Rest
1 min.

The functional workout routine

Workout III

Exercise
Equipment
Sets
Reps
Rest
Exercise 11 of 15

Lunge W/ Overhead Press

Equipment
Dumbbells
Sets
3
Reps
10
Rest
1 min.
Exercise 12 of 15

Feet-Elevated Pushup

Equipment
Bench
Sets
3
Reps
10
Rest
1 min.
Exercise 13 of 15

Close-Grip Chinup

Equipment
Pullup Bar
Sets
3
Reps
10
Rest
1 min.
Exercise 14 of 15

Burpee to Broad Jump

Equipment
Sets
3
Reps
10
Rest
1 min.
Exercise 15 of 15

Barbell Rollout

Equipment
Barbell
Sets
3
Reps
10
Rest
1 min.
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