New

Functional Strength Training

JAKDLETE

Coach
Abdulrahman Morsi

Four days a week. Fifty minutes a session. A program built for the man who wants to be strong, capable, and feel good in his body again, without living in the gym.

Functional Strength Training is a system designed around what actually matters in real life: compound lifts that build real strength, mobility built into every session so you stop feeling stiff and beat up, loaded carries that translate into how you move through your day, and clear progression that makes every week feel like a step forward.

No filler. No body-part splits. No two-hour sessions. Just intelligent programming you can stick to, week after week, that compounds into the kind of strength and presence you can feel in your body and see in the mirror.

Whether you're returning to training after years away, whether you've never lifted seriously before, or whether you've been at it and want a smarter system, this program meets you where you are and takes you somewhere better.

$18 / mo
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Get Strong Where It Counts
Squat, hinge, push, pull, carry. The patterns that build a body that performs in real life - lifting your kid, moving furniture, walking up stairs without getting winded. Real strength, not gym vanity.
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Move Better, Not Just Lift More
Mobility is built into every single session. No separate stretch days you'll skip. Loosen tight hips, fix stiff shoulders, and stop feeling beat up by your desk job, while you build strength.
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Built for Busy Men
Four sessions a week, 50-60 minutes each. Designed to fit around work, family, and life - not replace them. No two-hour gym sessions. No bro-split overload. Just enough to move the needle.
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Look Like You Lift
Compound lifts and intelligent volume build real, visible muscle, the kind that shows up in your shirt and in the mirror. Not bodybuilder mass. Just a body that looks like it does something.
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A System You'll Actually Finish
12 weeks of progressive overload with clear weekly loading targets, deload weeks built in, and zero guesswork. You always know what to do, how heavy, and why. Show up, follow the plan, get results.
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 7 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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Barbell // Plates // Dumbbells // Bench // Squat Rack // Pull-Up
Recommended
Trap Bar // Box (Plyo Box) // Medicine Ball // Foam Roller // Re
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Lower A

A

Foam Roll

1 x 60

B

WORLD'S GREATEST STRETCH

C

Band Walks

2 x 10

D

Goblet Squat

2 x 8

E

Box Jump

4 x 3

F

Back Squat

4 x 5

G

Bulgarian Split Squat

3 x 8

H

Barbell Hip Thrust

3 x 10

I

Paloff Press

3 x 10

J

KB Farmer's Walk

3 x 40

Monday
Upper A

A

Foam Roll

1 x 1:00

B

Cat Cow

1 x 10

C

Band Pull-Apart

2 x 15

D

Push-Up

2 x 8

E

Med Ball Chest Pass

3 x 5

F

Bench Press

5 x 5

G

1-Arm DB Row

3 x 10

H

Standing DB Press

3 x 8

I

Cable Facepull

3 x 12

J

Plank

3 x 0:30

Tuesday
Lower B

A

Foam Roll

1 x 1:00

B

Glute Bridge

2 x 10

C

Cossack Squat

2 x 5

D

Broad Jump

4 x 3

E

Trap Bar Deadlift

5 x 5

F

Reverse Lunges

3 x 8

G

Single Leg RDL

3 x 8

H

Hanging Knee Raise

3 x 10

I

Suitcase Carry

3 x 40

Wednesday
Upper B

A

Foam Roll

1 x 1:00

B

Dead Hang

2 x 20

C

Band Pull-Apart

2 x 15

D

Med Ball Slam

3 x 8

E

Lat Pulldown

4 x 6

F

Pull-Up

3 x 5

G

DB Floor Press

3 x 10

H

Chest-Supported DB Row

3 x 10

I

Kneeling Landmine Press

3 x 8

J

Side Plank

2 x 00:20

Coach
More from JAKDLETE
coach-avatar Abdulrahman Morsi

I'm a dentist, husband, and lifelong athlete. After years training BJJ, MMA, and lifting heavy, I distilled what actually works for busy men into one clear system. This is the program I'd give my brother. Strength that carries into your work, your sport, your life. No 90-minute sessions. No complicated splits. Just consistent, intelligent training that compounds over time.

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Stop Guessing. Start Training.

No more program-hopping. No more wasted sessions. No more wondering if you're doing the right thing. 12 weeks. Four days a week. Real strength. Real progress. Try it free for 7 days. If it's not for you, walk away. If it is, you'll know within the first s

Start My 7-Day Free Trial
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FAQs
Who is this training for?
This program is built for the everyday man who wants to be stronger, more capable, and feel better in his body. Whether you're returning to training after years away, brand new to lifting, or you've been at it but want a smarter system, this meets you where you are.
How much time do I need each session?
50-60 minutes per session, four days a week. The program is designed to fit around work, family, and life, not replace them. No two-hour workouts. No double sessions. Just focused, intentional training that respects your schedule.
What if I'm a beginner?
The program is fully scalable. Every exercise has a clear target rep range and progression model that adjusts to wherever you're starting. The first four weeks are designed to build movement quality and confidence under the bar. If you can show up consistently & follow instructions, you'll progress.
What equipment do I need?
Access to a standard gym is ideal, with a barbell, dumbbells, squat rack, bench, and a pull-up bar. A trap bar, medicine ball, foam roller, and resistance bands are recommended but not required. Most commercial gyms have everything you need.
Can I do this if I also play other sports or train BJJ/MMA?
Yes, but adjust the volume to match. If you're training combat sports two or three days a week, drop one of the four lifting days and focus on intensity over frequency. The program is designed for general strength and capability that supports whatever else you do.
What happens after I finish the 12 weeks?
You restart the program with heavier loads, swap to the next training block (released periodically), or use what you've learned to train on your own. Most members run multiple cycles back-to-back as their strength climbs. Your subscription gives you continuous access while active.
The Proof
verified-athlete-avatar Abdullah

Engineer

Verified Athlete

""I was inconsistent for years. Three months training with my brother and I'm hitting PRs I didn't think were possible, and I actually look forward to the gym now. Wish I started sooner.""

verified-athlete-avatar Zeezo

Graduate Studies

Verified Athlete

""Coach Abdulrahman built me a system I could actually stick to. Six months in and I'm a completely different person - stronger, leaner, and more confident than I've ever been.""

verified-athlete-avatar Khabbaz

Doctor

Verified Athlete

""Plateaued for years until I started training with Abdulrahman. He fixed my form, structured my training properly, and my numbers haven't stopped climbing since. The man knows his stuff.""

verified-athlete-avatar Mahad

Graduate studies

Verified Athlete

""Coach helped me build the body I'd been trying to build for years on my own. Every week I'm a little better. I look in the mirror now and i'm happy with the work that got me here.""

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