Functional Fat Loss- Athlete: Training by Michael Quirk in TrainHeroic

Functional Fat Loss

Coach

Michael Quirk

Features
5 sessions per week
Must use App app to view and log training
Team Training

$47 / mo

Start My 7-Day Free Trial

Get That Fire Back In Your Belly

Its easy to fall out of love with training, especially when training alone, the FFL Athlete programme will get you out of that funk, see you smash through your targets, feel fitter, stronger and more mobile all with the support of the FFL community Knowing there is someone else doing the same plan as you that day is a great motivator to get after it

Structure Breeds Consistency

Having a plan week on week, month on month will help you find the consistency in the gym you need, not being in a rut, walking round the gym aimlessly, but instead turning up and smashing it week on week will not only make you feel better in the gym but outside of it to with better food and lifestyle choices coming hand in hand with a good exercise routine

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 5 days per week

3-5 Day plan with 1 lower focus, 1 upper focus, 1 whole body and 2 conditioning days...You also get access to mobility programmes and optional extras

Exercise Video Guidance

Instructional videos from our coaching team to guide your practice and make execution easy

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Get After It- Lower Focus

Air Bike- FFL

1 x 3:00

Circuit

3 Rounds Deep Squat With Rotation (5/side) Single Leg Glute Bridge Hold (30s/side) Bodyweight Squat + 1/2 (10 Reps)

Circuit

2-3 Sets Dual KB Rack Squat (5) BW Squat Jump (5) Mountain Climber (10)

BB Front Foot Elevated Split Squats- FFL

3 x 5

Goblet Cycle Squat- 1 1/4- FFL

3 x 12

DB/BB Romanian Deadlifts- FFL

3 x 6

Single Leg Glute Bridge- FFL

3 x 12

Circuit

5 Sets 30s Dual KB Wall Sit 8 Dual KB Walking Lunge 6 Dual KB Squat 10 Dual KB Clean 15s Bike Erg Sprint 2 Mins rest between rounds

Sunday

Get After It- Lower Focus

Air Bike- FFL

1 x 3:00

Circuit

3 Rounds Deep Squat With Rotation (5/side) Single Leg Glute Bridge Hold (30s/side) Bodyweight Squat + 1/2 (10 Reps)

Circuit

2-3 Sets Dual KB Rack Squat (5) BW Squat Jump (5) Mountain Climber (10)

BB Front Foot Elevated Split Squats- FFL

3 x 5

Goblet Cycle Squat- 1 1/4- FFL

3 x 12

DB/BB Romanian Deadlifts- FFL

3 x 6

Single Leg Glute Bridge- FFL

3 x 12

Circuit

5 Sets 30s Dual KB Wall Sit 8 Dual KB Walking Lunge 6 Dual KB Squat 10 Dual KB Clean 15s Bike Erg Sprint 2 Mins rest between rounds

Monday

Built- Upper Focus

Ski-Erg- FFL

1 x 3:00

Circuit

3 Rounds: 6-8 Scapula Pullups Kettlebell Windmill (5/side) Pushups x 10

Circuit

2-3 Sets 5 Dual KB Push Press 5 Dual KB Gorila Row 5 KB Defecit Pushup

Incline Alternate DB Bench Press- FFL

3 x 8

KB Push Ups- FFL

3 x 12

BB Pendlay Rows- FFL

4 x 6

1/2 Kneeling Band Lat Pulldown- FFL

4 x 12

Hammer Curls- FFL

4 x 10

Circuit

12 Min Clock Buy in = 500m Run into: 2-4-6-8-10 etc... DB Floor Press, Supinated Chins, Tuck Ups (See how far you can get in 12 Mins)

Circuit

Optional 6 Min AMRAP 15 Banded Tri PD 12 Pushups 10 Dips

Monday

Built- Upper Focus

Ski-Erg- FFL

1 x 3:00

Circuit

3 Rounds: 6-8 Scapula Pullups Kettlebell Windmill (5/side) Pushups x 10

Circuit

2-3 Sets 5 Dual KB Push Press 5 Dual KB Gorila Row 5 KB Defecit Pushup

Incline Alternate DB Bench Press- FFL

3 x 8

KB Push Ups- FFL

3 x 12

BB Pendlay Rows- FFL

4 x 6

1/2 Kneeling Band Lat Pulldown- FFL

4 x 12

Hammer Curls- FFL

4 x 10

Circuit

12 Min Clock Buy in = 500m Run into: 2-4-6-8-10 etc... DB Floor Press, Supinated Chins, Tuck Ups (See how far you can get in 12 Mins)

Circuit

Optional 6 Min AMRAP 15 Banded Tri PD 12 Pushups 10 Dips

Tuesday

Functional Conditioning

Air Bike- FFL

1 x 3:00

Circuit

3 Sets 10 Feet Elevated SIde Plank Hip Taps/Side 5 Cossack Squats/Side 6-8 Hanging Knee Raise

Tarzan Pull ups- FFL

5 x 4

Circuit

7 x E6MOM 4 Mins on / 2 Mins Off 24/18 Cal Row In remaining time: AMRAP of: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks (70/50kg) Score is total rounds of AMRAP

Tuesday

Functional Conditioning

Air Bike- FFL

1 x 3:00

Circuit

3 Sets 10 Feet Elevated SIde Plank Hip Taps/Side 5 Cossack Squats/Side 6-8 Hanging Knee Raise

Tarzan Pull ups- FFL

5 x 4

Circuit

7 x E6MOM 4 Mins on / 2 Mins Off 24/18 Cal Row In remaining time: AMRAP of: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks (70/50kg) Score is total rounds of AMRAP

Wednesday

Graft- Whole body

Rower- FFL

1 x 3:00

Circuit

3 Rounds: 5 Inchworms 10 Reverse Lunges 5 Shoulder Extension Bridge

Circuit

2-3 Sets 5 KB Sumo Squat Jumps 5 Burpee Box Jump 5 Hollow Rocks

Deficit Snatch Grip Deadlifts- FFL

3 x 8

Banded KB Swings- FFL

3 x 15

BB Strict Press- FFL

3 x 8

DB Prone Rows- FFL

3 x 10

Plank Push Ups- FFL

3 x 10

Circuit

Functional Pump 4 x A. 12 Box Jump Overs B. 10 Hang Clean @ 50kg/30kg C. 10 Push Jerk @ 50kg/30kg D. 10 Burpee Over Bar E. 300m Ski 1 Min Rest Between Set 1 = ABCDE Set 2 = EDCBA Set 3 = CDEAB Set 4 = BAEDC

Wednesday

Graft- Whole body

Rower- FFL

1 x 3:00

Circuit

3 Rounds: 5 Inchworms 10 Reverse Lunges 5 Shoulder Extension Bridge

Circuit

2-3 Sets 5 KB Sumo Squat Jumps 5 Burpee Box Jump 5 Hollow Rocks

Deficit Snatch Grip Deadlifts- FFL

3 x 8

Banded KB Swings- FFL

3 x 15

BB Strict Press- FFL

3 x 8

DB Prone Rows- FFL

3 x 10

Plank Push Ups- FFL

3 x 10

Circuit

Thursday

Beast Mode

Circuit

9 Min AMRAP 6 Plank Reach 6 FFE Split Squats/side 12 Mountain Climbers 12 Hollow Rocks

Circuit

Part A 8 Min Time Cap 18-15-12 Row Cals Burpees Over Rower Max Sumo DL High Pull in Time left (60/40) Record Total Reps of Sumo Deadlift High Pulls 2 Mins Rest

Circuit

Part B 8 Min Time Cap 15-12-9 BB Hang Clean + P Assault Bike Cals Max Burpee Box Jumps in remaining Time Record total Burpee Box Jump Reps 2 Mins Rest

Circuit

Part C 8 Min Time Cap 15-9-6 Push Press Thrusters Back Squat (all at 60/40kg) Max Run in Time Remaining Record Run Distance

Thursday

Beast Mode

Circuit

9 Min AMRAP 6 Plank Reach 6 FFE Split Squats/side 12 Mountain Climbers 12 Hollow Rocks

Circuit

Part A 8 Min Time Cap 18-15-12 Row Cals Burpees Over Rower Max Sumo DL High Pull in Time left (60/40) Record Total Reps of Sumo Deadlift High Pulls 2 Mins Rest

Circuit

Part B 8 Min Time Cap 15-12-9 BB Hang Clean + P Assault Bike Cals Max Burpee Box Jumps in remaining Time Record total Burpee Box Jump Reps 2 Mins Rest

Circuit

Part C 8 Min Time Cap 15-9-6 Push Press Thrusters Back Squat (all at 60/40kg) Max Run in Time Remaining Record Run Distance

Coach

More from Functional Fat Loss

Michael Quirk

FAQs

How Long Are The Sessions?

Sessions vary between 45 and 80 minutes, if time is tight for you check out our FFL- Stronger Programme

How Fit Do I Need To Be?

For the Athlete programme we recommend you have a solid weight training background with a few years experience and a high general level of fitness....if you feel you might not quite be there yet check out our FFL Stronger and FFL Foundation programmes

Am I Tied Into A Contract?

No our programme runs from month to month so you are not tied in, use it for as long as you feel you want/need

Do I Get Nutrition Coaching?

No but you get discounted rates for our 1-1 nutrition coaching options as well as our FL42 6 week nutrition programmes

The Proof

Ian Mills

Ian has seen amazing changes

Verified Athlete

"The workouts are tough and challenging and taking my training to the next level...the coaches are always at hand to offer advice and support and the app is quick and easy to use. Would highly recommend"

Simone Robinson

Simone is progressing week on week

Verified Athlete

"For anyone interested in going to the next level with their training, I'd highly recommend The Functional Fat Loss Programme. It really pushes you past any limits you previously thought you had. There's a wide variation of movements (weighted and cardio) which change on a weekly basis"

Andrew Fitsimons

Went from bro lifter to strong & fit

Verified Athlete

"Top class training programme. Has a great community and lots of advice from the coaches on tap. The app works brilliant and the workouts keep you interested and progressing. It’s perfect for those feeling stuck in a routine like I was"

Jim King

Jim King is now the Gym King

Verified Athlete

"The workouts are tough but thats the great thing. I always have a huge feeling of achievement when I complete one. It's really stepped my training up a notch. highly recommend."

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Functional Fat Loss- Athlete