Functional Weightlifting Program
HHCS
Functional Fitness, Weightlifting, Functional Training, General Fitness, Multi-sportThis particular program is tailored to improve functional strength, vertical and speed through a 6-week regime consisting of 5 workout splits each week (2 lower body and 3 upper body days).
My experience and education has enabled me to be successful in fine tuning workout programs for several clients as well as for myself. I have decided to join TrainHeroic to reach more motivated individuals, like you, and help you make strides toward your body and health goals. This is an effective program for athletes as well as the regular gym-goer.
My education/experience includes:
- Doctor of Physical Therapy
- Certified Strength and Conditioning Specialist
- Athletic Training Certified
- Multi-sport Collegiate Athlete
- Barbell Rehab Method Certification
Note: This program does NOT include live feedback/coaching.
A
Swim Upper Body Warm up
For Completion
B
Incline Bench Press
12, 10, 8, MAX
C1
Prisoner Curls
12, 10, 8, 6
C2
Banded Pull Aparts
4 x 15
D1
3-way Shoulder Shocker
4 x 5
D2
DB Overhead Tricep Extension
12, 12, 10, 10
E1
Lat Pull Downs
10, 10, MAX
E2
DB Shrug
15, 10, 8
F1
Decline DB Bench Press
15, 15, 12, 12
F2
KB Press - Bottoms Up
12, 10, 8, 8
G
Plate Curls
12, 12, 12, 10, 10, 10, 8, 8, 8 @ 45, 35, 25, 45, 35, 25, 45, 35, 25 lb
H
Prisoner Push-Ups
12, 10, 8, 6, 4, 2
I
Combat Abs
For Completion
A
Heroic Warm-up
B
Back Squat
10, 10, 8, 8
C
Single Leg RDL
3 x 8
D
Reverse Lunges
12, 12, 10, 10
E1
Calf Raise
4 x 15
E2
Jump Rope
4 x 1:30
F1
Hex Bar Deadlift
3 x 10
F2
Vertical Jump
3 x MAX @ 5
G
DB Lateral Lunge
8, 8, 6
A
Swim Upper Body Warm up
For Completion
B
Pull-Up
3 x 15
C
Curl + Opposite Arm Isometric Hold at 90 degrees
3 x 7
D1
Bent Over DB Row
10, 10, 8, 8
D2
Bird Dog Series - Variation Focus on Upper Back Activiation
4 x 10
E
Hammer Curl
10, 10, 8, 8
F1
Barbell Shrug
12, 10, 8, 6
F2
Band Face Pull
4 x 15
G
Seated Cable Row
5 x 8
H
Core Series for All Ages (Ab Circuit)
2 x 0:30
I
Rack Runner
7 x MAX @ 30, 25, 20, 15, 10, 10, 5 lb
A
Heroic Warm-up
For Completion
B
DB Chair Squat into Box Jumps
4 x 4
C
Skaters
3 x 8
D1
Bulgarian Split Squat
8, 8, 6, 6
D2
Bulgarian Split Squat Jumps
4 x 5
E1
KB swings
3 x 10
E2
Low Pogo + High Pogo
3 x 0:45
F
Goblet Squat
20, 20, 15, 15
G
Physio Ball Core Variations
H
Lunge Jumps
4 x 4
A
Swim Upper Body Warm up
For Completion
B
Barbell Bench Press
10, 10, 10, 5, 5, 5 @ 75, 75, 80, 85, 85, 90 %
C
Front Plank on Elbows
4 x 0:45
D1
DB Arnold Press
4 x 12
D2
Prone Y's, T's
4 x 8
E1
Tricep Rope Pulldowns
4 x 10
E2
Crunches
4 x 0:20
F
Incline DB Bench Press
3 x 15
G
Incline Lateral DB Raise
3 x 12
H
MB Push-Up & Chest Pass
12, 10, 8
I
DB Overhead Tricep Extension
3 x 15
Dr. Steingard, DPT, ATC, CSCS
All-American Scholar Athlete; Multi-Sport Collegiate Athlete; Doctor of Physical Therapy; Certified Strength and Conditioning Specialist; Athletic Training Certified; Barbell Rehab Method Certified
Trev P
High school multi-sport athlete
Verified Athlete"I enjoyed the pace that this program offers and how the supersets provide a form of cardio. I saw significant gains in explosiveness on the field/court. Highly recommended!"
Tucker B
Athlete and Dad
Verified Athlete"I strongly recommend this program. My bench and squat max, speed, and my vertical jump were all improved by the 6-week mark."
Brieanna S
2 Sport Collegiate Athlete
Verified Athlete"This program has been just what I need to keep up my training goals for my post-collegiate sport career."