Functional Aesthetics
Boss Sports Performance - Bend, OR
Functional Fitness, Functional TrainingGet Jacked. Move Well. Stay Injury-Free.
Functional Aesthetics is an 8-week, 5-day/week training program designed to help you build serious muscle without compromising movement quality or risking injury. It’s the perfect mix of classic strength training and targeted hypertrophy — layered with functional movements that support how your body moves in real life.
You’ll hit the big lifts: bench, squat, deadlift, overhead press, split squats — while also crushing accessory work designed to pump up your arms, glutes, and shoulders. We cover all the “show” muscles and the muscles that keep you moving, pain-free.
Each training day follows a smart split:
Monday: Lower Pull
Tuesday: Upper Push
Wednesday: Full Body
Thursday: Lower Push
Friday: Upper Pull
This program is ideal for men and women who want to look like athletes and move like them too. Whether your goal is to grow muscle, improve strength, or just feel more athletic, this plan delivers.
What You’ll Need:
Barbell + Plates
Dumbbells
Bench
Pull-up bar or cable setup (optional modifications available)
IMPORTANT: You’ll get more out of this program if you have working maxes for the following lifts:
Bench Press
Back Squat (or your preferred squat variation)
Barbell Deadlift
Rear Foot Elevated Split Squat
Standing Barbell Overhead Press
If you’re unsure, estimate conservatively. Take 3–5% off your previous best lift — it’s better to start slightly under and adjust up than to risk going too heavy.
Movements can always be swapped based on injury, mobility, or equipment. You’re in control — this is your training.
If you want to look jacked, move better, and never have to choose between aesthetics and performance again, Functional Aesthetics is your next move.
A1
90/90 Heel Taps and Knee Taps
1 x 10
A2
2 DB Deadlift
2 x 10
A3
Quadruped Donkey Kicks
2 x 5
A4
Forever Athlete Dynamic Warm Up
1 x 15
B
Barbell Deadlift
5 x 5 @ 60, 65, 70, 75, 80 %
C
Landmine Single Leg RDL
4 x 8
D
Side Plank Banded Clamshells
4 x 10
E
Straight Leg Cable Kick Backs
4 x 10
F
Single Leg Banded Hip Thrust
3 x 10
A1
Half Kneeling Wall Windmill
1 x 10
A2
Push Up with Reach and Rotation
2 x 10
A3
Band Pull Aparts
2 x 10
A4
Forever Athlete Dynamic Warm Up
1 x 15
B
Barbell Bench Press
5 x 5 @ 60, 65, 70, 75, 80 %
C
Seated Back Supported Arnold Press
4 x 10
D
Bar Dips
4 x 10
E
Overhead Cable Tricep Extensions
4 x 10
F
Close Grip Push Ups
3 x 10
A1
Runner's Lunge with T-Spine Twist
1 x 10
A2
Alternating DB Drop Lunges
2 x 10
A3
Downward Dog Push Ups
2 x 10
A4
Forever Athlete Dynamic Warm Up
1 x 15
B
DB Rear Foot Elevated Split Squats
5 x 5 @ 55, 60, 65, 70, 75 %
C
DB Incline Bench Press
4 x 10
D
Physioball Hamstring Curls
4 x 8
E
EZ Bar Bicep Curls
4 x 10
F
Alternating Toe Touch V-Ups
4 x 15
A1
Deep Squat with Alternating Reaches
1 x 20
A2
DB Goblet Squat
2 x 10
A3
Quadruped Leg Sweep
2 x 10
A4
Forever Athlete Dynamic Warm Up
1 x 15
B
Barbell Back Squat
5 x 5 @ 60, 65, 70, 75, 80 %
C
DB Front Foot Elevated Reverse Lunge
4 x 8
D
Quad Extensions
4 x 10
E
Copenhagen Side Plank Raises
4 x 10
F1
Wall Sit
3 x 0:30
F2
Forward Walking Lunge
3 x 20
A1
Half Kneeling Wall Open Books
1 x 10
A2
Bent Over Straight Arm Band Pull Down
2 x 15
A3
DB Bent Over Rows
2 x 15
A4
Forever Athlete Dynamic Warm Up
1 x 15
B
Chin Ups
5 x 5
C
Single Arm DB Row
4 x 10
D
DB Pull Over
4 x 10
E
Chest Supported DB Reverse Flys
4 x 10
F1
Seated DB Bicep Curls
4 x 15
F2
TRX Row
4 x 10
Marcus McGovern CSCS, ATC
Strength and Conditioning Coach at Boss Sports Performance in Bend, OR. Marcus is also a certified athletic trainer, giving him a unique ability to program for longevity and strength alongside each other. When he is not getting shredded in the gym, you can find him floating a river or hiking a trail all over the Pacific Northwest.
Stop choosing between form and function. With Functional Aesthetics, you’ll build muscle, move better, and train in a way that actually supports your lifestyle. This is the program that bridges the gap between getting jacked and staying bulletproof.
Get Functional Aesthetics
