Rachael Buitron

Functional Training, Strength & Conditioning, Gymnastics, Mobility
Coach
Rachael Shultz

Get ready to grind with this 4 day workout split! This program is tailored to those looking to master more full body, functional movements. While this program still contains aspects of a traditional gym split, there is less heavy barbell lifting and increased focus on technique and skill by incorporating kettle bell flows, gymnastics and calisthenics.

Features
1 sessions per week
Must use App app to view and log training
Program Training
$40
Get 6 Week Kettlebell/Functional Physique (4 day split)
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New Twists on Familiar Movements
Expand your ROM and get your heart pumping with fun combos that combine standard lifts with kettle bell and dumbbell flows.
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Improved Body Control
This program dedicates ample time to calistentics, inverted holds and flexibilty routines. Your shoulders and core are going to light up while you challenge your balance and stability!
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A Little Bit of Everything
Keep your routines fun yet challenging with a balanced combination of strength and hypertrophy exercises, calistenics, gymnastics and cardio. You'll be amazed to see how your skills from one area will transer to another!
Features
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes 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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Delivered through TrainHeroic
An extremely user friendly app where you can find form videos, track your progress, and log your training
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A1

Barbell Hip Thrust

3 x 10

A2

Cyclist Squats

3 x 12

B1

Kettlebell Romanian Dead Lift

3 x 12

B2

Glute Bridge on TRX

3 x 10 @ 2

B3

TRX Single Leg Hamstring Curls

3 x 8

Monday
Week 1 Day 2

A

Beginner stretch flow

1 x 20:00

B

All Fours Leg Kicks

2 x 10

C

Kick Ups

2 x 10

D

Wall Walks

3 x 2

E1

tricep dips

3 x 8

E2

underhand push-ups

3 x 8

F1

Devil's Halo

3 x 8

F2

Inverted KB Bicep Curls

3 x 10

F3

Overhead Tricep Extensions

3 x 10

Tuesday
Active Rest/Recovery
Thursday
Week 1 Day 5

A

Hack Squat Machine

12, 10, 10, 8

B1

DB Romanian Deadlifts

15, 12, 10

B2

DB Sumo Squat

3 x 10

C1

Reverse Hyperextensions

3 x 10

C2

Swimmer Kicks

3 x 12

D1

Weighted Frog Hops

3 x 12

D2

Bear Crawls

3 x 25

Friday
Week 1 Day 6

A

KB Squat Thrusters

4 x 8

B1

Pause chin up w/slow negative

3 x 8

B2

KB Chest Press (Ball Supported)

3 x 10

C

High Pull

3 x 12

D

Sinister Plank

3 x 8

Coach
More from Rachael Buitron
coach-avatar Rachael Shultz

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Break Through Your Plateaus

See just how much more you can grow as you improve full body strength and mobility. The next step in your fitness journey is just one click away!

Get 6 Week Kettlebell/Functional Physique (4 day split)
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FAQs
Does this plan come with coaching?
This option does not include 1:1 coaching, BUT I do offer similar programs that do. If this is something you are interested in, please contact me directly at Rachael@thehungrygymrats.com
Who is this program for?
This program is for both men and women who want to incorporate a little bit of everything. While most of the movements in this program are considered to be intermediate, they can be scaled/modified to fit most fitness levels.
What kind of workouts can I expect?
Most of these workouts are 45 mins to 1 hour in length. They have less heavy, compound lifts and a greater focus on full body kettle bell flows that will get your heart pumping and accessories movements to target specific muscles.

More from Rachael Buitron

programs
6 Week Kettlebell/Functional Physique (4 day split)
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