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Full90Fitness | Functional Training (2x/week)

Full90Fitness

Coach
Brandon Ramirez

**Designed to get you the best results, using the most effective methods possible. Showing you what, how, and when to do it. **

**Building consistency, reaching goals, and breaking through plateaus has never been easier and more affordable! **

This program is for any individual finding it hard to get time in the gym, beginner or intermediate lifters, or those who want the most out of a 2x a week workout routine.

Program Focuses on: Muscle Hypertrophy & Strength / Core Stability & Strength / Mobility (Flexibility & Mind-Muscle Connection)

Program Build: 2 Full body lifting days focusing on growth in strength, stability, and size. Will also include mobility exercises to focus on ROM (range of motion) and muscle activation. One optional day, focusing on core stability and strength. Outside of workout days a walk of 30-45 minutes in length for individuals or 30 minutes of speed/agility for athletes is highly recommended.

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Developing Strength Through Consistency
The process of building consistency in a workout program has never been easy, but now it has been made simple. The hard work of developing a thoughtful, scientifically proven workout program backed by countless studies to yield real results has been created for you. If you commit to the program, you'll see results you could have never imagined!
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NO MORE GUESSING GAMES
No more wandering the gym clueless. No more uncertainty of what to do and how to do it. No more BS! You will now have real and experienced coaches to help show you the fastest path to reaching your fitness goals. Get full access to me, other Full90Fitness coaches, members, how-to workout descriptions & videos to help guide the way!
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Becoming a Healthier-Stronger YOU!
The Full90Fitness team knows that fitness, health, and the road to better longevity is a journey. It can be long, wavy, and hard but we will be with you every step of the way. If you are ready to put the time, effort, and commitment in with us, expect to get stronger, healthier, happier, and more confident in your body than ever before.
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 3 days per week
Weekly strength, conditioning, and skill training that’s accessible and challenging for all individuals of any level or background
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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
Detailed guidance over the trainHeroic app. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell and Plates // Dumbbells // Weight Rack // Flat/Incline Bench // Bands
Recommended
Conventional Gym
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Sample Week
Week 1 of 5-week program
Monday
Full Body Hypertrophy Day 1

A

Foam Roll

1 x 5:00

B

Movement Prep

1 x 10

C1

Dead Bug

2 x 10

C2

Sit-up

1 x 10

D1

Goblet Squat

3 x 8

D2

Push-Up

3 x 8

D3

Deep Squat to Hamstring Stretch

3 x 5

E1

Single Leg RDL

3 x 8

E2

1/2 Kneeling Cable/Band Pulldown

3 x 8

E3

SL Straight Leg Lowering

3 x 5

E4

DB Farmer's Carry

@ 10

F1

Step-Ups

3 x 8

F2

Inverted Row

3 x 8

F3

Glute Bridge

3 x 5

Wednesday
Cardio & Recovery Day 

A

Foam Roll

1 x 5:00

B

Movement Prep

1 x 10:00

C1

Dead Bug

3 x 10

C2

Side Plank

3 x 0:30

C3

KB Russian Twist

3 x 30

C4

SL V-Ups

3 x 10

Thursday
Full Body Hypertrophy Day 2 

A

Foam Roll

1 x 5:00

B

Movement Prep

1 x 10

C1

Dead Bug

2 x 10

C2

Sit-up

1 x 10

C3

Half-Kneeling Anti-Rotation Hold

2 x 0:30

D1

Romanian Deadlift

3 x 8

D2

DB Bench Press

3 x 8

D3

Toe-Touch Progression

3 x 5

E1

Split Squat

3 x 8

E2

Pull-Up

3 x 8

E3

quad /ip flexor stretch half kneeling

3 x 5

F1

Reverse Lunges

3 x 8

F2

Bent Over DB Row

3 x 8

Coach
coach-avatar Brandon Ramirez

Head Strength & Conditioning coach at Full90Fitness ​Certifications - Bachelors Degree in Exercise & Sports Science from Rockhurst University - National Academy of Sports Medicine Certified Personal Trainer - National Strength and Conditioning Association Certified Strength & Conditioning Coach​​ - NASM Corrective Exercise Specialization - NASM Performance Enhancement Specialization

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Get Stronger. Faster. Leaner. Better. Today!

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Get Full90Fitness | Functional Training (2x/week)
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FAQs
What equipment do I need for this program?
We use simple equipment found at most gyms (no specialty machines or setups needed). It can be customized to utilize whatever equipment you have at your disposal. We recommend you have access to barbells, dumbbells, bands and a rack as a minimum for equipment.
Will I have coaching support?
Yes! Every Full90 member will have access to me and all Full90 coaches (and other members in our subscription models) in the in-app messaging boards. Ask questions, show us videos, ask for form corrections and more all through the app!
How many days per week and how long are the workouts?
This program will provide you with 2 full body workouts along with 1 optional day of training (3 total). Based on your schedule you can customize how many and what days you train on. Each Full90 workout is about 60-minutes in length.
Full90Fitness | Functional Training (2x/week)