Noir Sporttherapie GmbH

Functional Fitness
Coach
Maxime Jaross

This program is designed to build a balanced, athletic physique while strengthening all major muscle groups to help you stay sporty, strong, and youthful. 

Over 4 days, each session targets the entire body with a focus on different exercises to ensure variety, progression, and full-body activation. 

By combining compound movements, isolation exercises, and functional training, you’ll develop strength, definition, and mobility, while keeping your workouts fresh and engaging. Perfect for anyone looking to improve overall strength, aesthetics, and longevity with an efficient training routine.

Features
4 sessions per week
Must use App app to view and log training
Program Training
$99
Get THE BEST WORKOUT SPLIT
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Comprehensive Strength Building
Combines compound and isolation exercises to build functional strength and enhance athletic performance
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Functional Movements
Enhances everyday functional movements, reducing the risk of posture-related issues
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Variety of Exercises
Incorporates a wide range of exercises to keep workouts engaging and prevent boredom
Features
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Programming 4 days per week
Strength and skill training that’s accessible and challenging for athletes of any level or background
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A1

SkiErg

1 x 2:00

A2

Airdyne

1 x 2:00

A3

HK Banded T-Spine Rotation

1 x 10

A4

4-Figure

1 x 10

B1

Pull-Ups

6, 6, 8

B2

Nordic Hamstring

3 x 6

B3

Calf Raise at 90°

3 x 25

C1

Aussie Pull-Up

3 x 8

C2

Romanian Deadlift

3 x 8

C3

Pull Up Isometric Hold

3 x 20

D1

Biceps Curl

3 x 10

D2

Lying Side Rear Dealt Raise

3 x 12

D3

Ab Rollout

3 x 15

Monday
Week 1 Day 2

A1

SkiErg

1 x 2:00

A2

Airdyne

1 x 2:00

A3

HK Banded T-Spine Rotation

1 x 10

A4

4-Figure

1 x 1

B1

Shoulder Press Standing

3 x 8

B2

Peterson Step-Up

3 x 10

B3

Tibialis Raises

3 x 30

C1

HK Landmine Press

8, 8, 10

C2

Weighted Lunge

3 x 20

C3

L-Sit Hold

3 x 20

D1

DB Skullcrusher

3 x 8

D2

DB Incline Bench Press

3 x 12

D3

Hanging Leg Raises

3 x 10

Wednesday
Week 1 Day 4

A1

SkiErg

1 x 2:00

A2

Airdyne

1 x 2:00

A3

HK Banded T-Spine Rotation

1 x 10

A4

4-Figure

1 x 10

B1

Seated Row

3 x 10

B2

Good Mornings

3 x 10

B3

Standing Calf Raise

3 x 25

C1

Chin-Ups

6, 6, 8

C2

Hip Thrust

3 x 8

C3

Ab Rollout

3 x 15

D1

Zercher Curl

6, 8, 8

D2

Hamstring Curl

3 x 12

D3

Reverse Straight Bar Curl

3 x 20

Thursday
Week 1 Day 5

A1

SkiErg

1 x 2:00

A2

Airdyne

1 x 2:00

A3

HK Banded T-Spine Rotation

A4

4-Figure

B1

Dips

6, 6, 8

B2

ATG Split Squat

3 x 10

B3

Tibialis Raises

3 x 30

C1

Lateral Raise

3 x 12

C2

Reverse Nordics

3 x 10

C3

Reverse Squat

3 x 15

D1

Triceps Pushdown

3 x 15

D2

Bench Press

10, 10, 12

D3

Hip Flexor Raise

3 x 15

Coach
More from Noir Sporttherapie GmbH
coach-avatar Maxime Jaross

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Take the guesswork out of your journey

Whether you're building strength, sculpting your physique, or pushing your performance to the next level, this program is your blueprint for success. Start today and become the strongest, healthiest version of yourself—one rep at a time

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FAQs
Who is this for?
Individuals looking to level up their workouts and achieve balanced muscle development and strength or Fitness-minded individuals aiming to stay strong, youthful, and active for years to come.

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