Brodie Charles

Functional Training
Coach
Brodie Charles

The Function Series is an 8 week training program designed to increase strength for compound movements, muscle gain utilising functional movement patterns utilising supersets and high volume, along with building the cardiovascular system. 

Each week we will be progressing with our loads so we continually see improvement throughout the program. If you want to see the improvement in strength, I suggest finding your 1RM for you Squat, Bench Press and Deadlift before starting the program, then perform again at the end of the program to see your progress.

Instructional videos and mobility exercises are also provided within the program.

An all round program, the Functional Series is a great option to improve body composition or for those who like a bit of variety in their training. 

Features
5 sessions per week
Must use App app to view and log training
Program Training
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STRONGER
Gain strength, with each session beginning with a compound lift and progressing in load and/or reps each week. Complimented with accessory movements and supersets to improve weakness which in turn will help us get strong.
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AESTHETICS
Along with gaining strength we will be gaining muscle, burning fat and improving our body composition. So get this program if you want to look and feel sexier than ever.
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MOVE BETTER
Functional movement patterns with mobility and recovery implemented in the program will have you getting through life easier, not being gassed walking up a flight of stairs and being able to carry all your groceries in one trip.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, hypertrophy, mobility and skill training that’s accessible and challenging for athletes with a good amount of experience in training.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is old new. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
RequiredSquat Rack // Bench // Barbell // Weight Plates // DB/KB // Assault Bike // Rower or Ski // Plyometric Box // Resistance Bands // Dip BarRecommendedRings // Dip Belt // Medicine Ball
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Couch Stretch (Hip Flexors)

2 x 2:00

Warm Up

B

Circuit

1 ROUND FOR TIME 1min Assault Bike @ 8 RPE 20 x 90/90 Flow 20 x Deadbug 20 x Glute Bridge March 20 x Alternating Bird Dog 20 x Squat Jumps

C

Back Squat

5 x 5 @ 65, 70, 72.5, 75, 75 %

D1

Barbell RDL

3 x 8

D2

Goblet Squat

3 x 8

E1

DB Deficit Reverse Lunge

3 x 10

E2

Lying Banded Leg Curls

3 x 12

Circuit

F

Every 1min for 5min - 10sec Assault Bike Sprint - 10 KB Swings

Monday
Week 1 Day 2

A

Prayer Stretch

1 x 1:00

Warm Up

B

1 ROUND FOR TIME 1min Ski or Row @ 8 RPE 20 x Scap Pull Ups 20 x Banded Pull Aparts 10 x Yoga Push Ups 20 x Shoulder Taps 10 x Hand Release Pushups

C

Bench Press

5 x 5 @ 70, 72.5, 75, 75, 77.5 %

D1

DB Alternating Incline Press

3 x 16

D2

Strict Bodyweight Pull-Up

3 x 0:30

E1

Z-Press

3 x 8

E2

Bent Over Row

3 x 8

Circuit

F

3 ROUNDS FOR TIME 10 x Tricep Push Ups 10 x Barbell or EZ Bar Curls 20 x KB Shrugs

Tuesday
Week 1 Day 3

A

Couch Stretch (Hip Flexors)

2 x 2:00

Warm Up

B

1 ROUND FOR TIME 20 x Internal/External Runners (each leg) 20 x Hip Lifts (10 per leg) 20 x Cat + Camel 20 x Scorpions 20 x Prone YTW's

C1

SkiErg

5 x 20

C2

Rowing

5 x 20

C3

Assault Bike

5 x 20

Wednesday
Week 1 Day 4

Mobility

A

Mobility Routine

Thursday
Week 1 Day 5

A

Couch Stretch (Hip Flexors)

2 x 2:00

Warm Up

B

1 ROUND FOR TIME 1min Assault Bike @ 8 RPE 10 x 90/90 Folds (10 per side) 20 x Internal/External Runners 20 x Hip Lifts (20 per side) 10 x Yoga Push Ups 10 x Scap Pull Ups 20 x Squat Jumps

C

Barbell Deadlift

4 x 4

D1

Bulgarian Split Squat

3 x 8

D2

Split Stance RDL

3 x 8

E1

DB Lateral Lunge

3 x 12

E2

Single Leg Barbell Hip Thrust

3 x 10

F

1-Arm KB Front Rack Carry

2 x 1:00

Friday
Week 1 Day 6

A

Dead Hang

2 x 0:30

Warm Up

B

1 ROUND FOR TIME 1min Ski or Row @ 8 RPE 20 x Shoulder Dislocates 20 x Banded Pull Aparts 10 x Thoracic Rotation (10 per side) 20 x Push Ups 20 x Mini Band Lat Activation

C

Weighted Pull Ups

5, 4, 3, 2, 1

D1

Single Arm DB Bench Press

3 x 8

D2

Single Arm Plank Row

3 x 8

E1

Alternating DB Shoulder Press

3 x 20

E2

KB Gorilla Row

3 x 20

Circuit

F

3 ROUNDS FOR TIME 25 x Banded Bicep Curls 25 x Banded Tricep Pushdowns

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GET STRONG, JACKED AND FIT WITH ME

Let me help you train your ass off and get results. Click below to get you Functional Series Program today

Get Functional Series
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FAQs
Is this program for beginners?
I recommend having 2-3 years experience in the gym for this program. But if you really want to try it out, I never tell anyone to NOT jump on a training program. So feel free to reach out to me and I can help regress and progress you through this program and help you out with your training.
How long does each session go for?
They vary in length but generally around 60-70min if following the correct mobility and warm up protocols for the lifting days and 30-45 for the cardio days. If you are short on time, prioritise what you want to focus on for that day and work on those movements.
Missing a workout?
It's fine. Don't stress. You can catch up on training day. You can use you scheduled rest/recovery day to catch up or just be content that you missed a workout that week. It happens, just get back on track when life allows you too
Functional Series