Hot Seller

Functional SHRED

Dr. John Rusin's Functional Training Teams

Strength & Conditioning, Functional Training, Multi-sport

Coach

Dr. John Rusin

The "Functional Fat Loss" program that's helped thousands of people look, feel and function their best. I'm excited to welcome you to my Brand New Functional SHRED...

My new multi-modal training schemes that elevate Functional SHRED's programming to new levels for muscle gain, fat loss AND all the best injury prevention and performance gains available in the industry today.

Functional SHRED will perfectly blend elements of the 6 foundational characteristics for health and longevity: mobility, power, strength, hypertrophy, conditioning and athleticism into an integrated plan for gains across the board.

Train anywhere from 3-7 days/week with world-class results while dialing in your diet with a fully customizable nutrition plan to build muscle, burn fat, stay recovered WHILE feeling and functioning your best daily.

AND, take full advantage of our exclusive expert coaching support ready to answer any question, modify any workout, help build nutritional programs AND keep you accountable and motivated.

It's time to get SHREDDED in with Functional SHRED.

$49 / mo

Get Functional SHRED

Functional Shred is LIVE

You asked for it, so here it is! The Functional SHRED will over deliver upon even the highest of expectations, delivering industry leading results across the board for building muscle, burning fat AND staying healthy and resilient in the process. My most effective programming to date

Fully Custom Nutrition Plans

Cookie cutter meal plans are BS. And that's why I've added 3 fully customizable nutrition plans as part of every SHRED membership. You'll be able to develop a nutrition plan specific to your individual needs with our process. And more importantly, matching your nutritional program to SHRED training for game changing results for strength AND shred...

Build Muscle & Strength WHILE Losing Fat

The magic of Functional SHRED is in the programming. Each session will sprinkle power, strength, hypertrophy, conditioning AND prehab work to get maximal work done in minimal time, all sessions under 60 minutes. You'll move prepare like a boss, move powerfully like an athlete, go heavy, get a pump AND chase heart rate work. Perfect for those who want it all...

Get Healthy, Stay Healthy

No program of mine would be complete without a strong emphasis on intelligent injury prevention and a HEALTH forward programming approach. Sure, you'll achieve world class results with SHRED (if you put in the work) but you'll also rebuild your body, improve your health AND revolutionize the way you look, feel and function FOREVER. Health comes before performance to achieve BOTH.

Features

Access to your coaches

Our coaching staff is creating each week of training in real-time, answering questions on the message boards, and we're here to give you a spot.

Programming 3 days per week

Get access to daily warm-ups, strength, conditioning, recovery, mobility, and much more! Anywhere from 3-7 days per week.

Movement Demos

We've filmed every movement that we'll ask you to perform throughout the training session so that you know what to do and how to do it.

Detailed, expert instruction

Beyond just sets and reps, we'll give you all the details and instructions you need to execute the training each day.

Committed Teammates

The days of training alone are over. Even if you're training by yourself in your gym or garage, you have hundreds of FST teammates training with you.

Delivered through TrainHeroic

We've partnered with the best tech in training so you have real-time access to your training, your progress, your teammates, and your coaching staff.

Equipment

Required

Barbell and Plates // A Rack // Dumbbells // Bands

Recommended

Conventional Gym

Sample Week

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

Sunday

Week 1 Day 1 Upper Body Push Emphasis

Prep

Upper Body Warm Up

Tall Kneeling Cable Face Pull to Overhead Press

4 x 15

Incline Barbell Bench Press w/ Pause

5 x 4

Band Over and Back

5 x 10

Slight Decline 1.5 Rep Dumbbell Bench Press w/ Bands

5 x 8

Split Stance Single Arm Dumbbell Row w/ Rotation

5 x 12

Loaded Partial Push Up

4 x 15

Half Kneeling Cable Overhead Triceps Extension

4 x 15

Hanging Knee Tuck

1 x 1:00

Monday

Week 1 Day 2 Lower Body Squat Emphasis

Prep

Lower Body Warm Up

Barbell Hip Thrust

4 x 15

Barbell Back Squat w/ Bands

5 x 4

Lying Banded Adductor Stretch

5 x 30

Dumbbell Reverse Lunge to Step Through

5 x 8

Landmine Goblet Squat

4 x 12

Seated Leg Curl

4 x 15

Lateral Lunge Hold w/ Pulse

1 x 60

Tuesday

Week 1 Day 3 Lower Body Conditioning Emphasis

Prep

Conditioning Warm Up

Double Banded Hip Thrust

1 x 100

Alternating Kickstand KB Swing

6 x 10

Alternating Step Banded Lateral Walk

6 x 10

Copenhagen Side Plank on Extended Arm

6 x 30

Loaded Walking

1 x 30:00

Positional Parasympathetic Breathing

1 x 5:00

Wednesday

Week 1 Day 4 Upper Body Pull Emphasis

Prep

Upper Body Warm Up

Bridged Dumbbell Pullover

4 x 15

Loaded Medium Grip Pullup

5 x 4

Seated Banded Scapular Protraction

5 x 10

Chest Supported Alternating Dumbbell Row

5 x 8

Alternating Dumbbell Bench Press

4 x 12

Chin Grip Lat Pulldown

4 x 15

Accentuated Eccentric Zottman Curl

4 x 15

Creep Stretch Push Up Iso Hold

1 x 1:00

Thursday

Week 1 Day 5 Lower Body Deadlift Emphasis

Prep

Lower Body Warm Up

Heels Elevated Hamstring Bridges w/ Band

4 x 15

Hybrid Stance Deadlift w/ Bands

5 x 4

Pulsating Pigeon Stretch

5 x 30

Slight Rear Foot Elevated Dumbbell Split Squat

5 x 8

Zercher Stiff Leg RDL

4 x 12

Alternating Dumbbell Goblet Curtsy Lunge

4 x 20

Hand Assist Single Leg RDL Pulsating Hold

1 x 60

Friday

Week 1 Day 6 Upper Body Conditioning Emphasis

Prep

Conditioning Warm Up

Physioball Abdominal Plate Press

1 x 100

Overhead Dumbbell Lateral Carry

6 x 30

Split Stance Banded Pallof Press

6 x 10

Kettlebell Lateral Plank Drags

6 x 60

Moderate Pace Bike

1 x 30:00

Positional Parasympathetic Breathing

1 x 5:00

Saturday

Week 1 Day 7 Recovery Mobility Emphasis

Chill Out

1 x 1440:00

Foam Roll to Feel Good

1 x 10:00

Eat Some Good Food

1 x 800

Make Sure To Get Quality Sleep

1 x 480:00

Enjoy Your Day, Prepare For Tomorrow

1 x 0

Walking

1 x 30:00

Positional Parasympathetic Breathing

1 x 5:00

Coach

More from Dr. John Rusin's Functional Training Teams

Dr. John Rusin

Dr. John Rusin is the industry's leading expert in health, performance and longevity training. He's been named a Top 50 Fitness Expert in America by Men's Health Magazine, and over the last decade Dr. Rusin has helped hundreds of thousands of people from all walks of life build muscle, burn fat AND get healthy with his coaching. And SHRED? It's his most effective program to date...

Build Muscle. Burn Fat. Get SHREDDED

Join Functional Shred And Get Instant Access To Training, Nutrition, Coaching AND Superior Results...

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FAQs

What Is the Functional Shred?

Functional Shred Training is Dr. John Rusin’s first and ONLY ongoing monthly membership training platform featuring brand new innovative, effective and progressive programming each and every week. All programming through SHRED is delivered through the TrainHeroic app so you can track your progress.

What equipment do I need for Functional Shred Training?

FST utilizes simple staple equipment (no specialty machines, chains or setups) but can also be customized to utilize whatever equipment you have at your disposal. It’s recommended that you have a barbell, dumbbells, bands and a rack as a minimum for equipment.

Is there coaching support in Functional Shred

Yes! Every Functional Shred Member gets exclusive access to the in-app message boards to ask questions, drop videos, interact with other members and MORE. Diet, lifestyle, recovery, you name it! Everything will be covered and coached right inside of the app.

How many days per week and how long are the workouts?

Every Functional Shred programming week will be laid out with 7 potential training days. BUT, based on your schedule and goals, you can customize the number of days YOU train per week anywhere from 1-7 days per week. Each SHRED workout is approximately 60-minutes. Get in, get results, and get out.

How Is New Functional Shred Programming Delivered Each Week?

Your Functional Shred program will be delivered each and every week directly to your profile in app. You'll get push notifications as reminders of the new week ahead. Complete with training days, coaching notes and video demos, you’ll know exactly what's coming so you can focus on RESULTS.

How is Functional Shred Different From FPT, FHT and Foundations?

Functional Shred is an ongoing membership that evolves with you.. Functional Shred is NOT a stagnant 12-week training program (like FHT, FPT etc) but rather offers a new training block every 4 weeks so that you can have time to learn, improve, and PUSH the limits for every training block.

How Does The Functional Shred Membership Work?

It’s EASY! Click the “sign up” button above and choose your membership option (either monthly or annually). From there, you will get immediate access to your account on TrainHeroic, complete with the week's training, message boards, movement demos, and more!

Can I Cancel My Functional Shred Membership At Any Time?

Yes! You can cancel your membership at any time, all from within the app, and with no questions asked.

The Proof