Funeral Fitness

Functional Fitness
Coach
Cameron Buchanan

Features
5 sessions per week
Must use App app to view and log training
Team Training
$15 / mo
Start My 7-Day Free Trial
benefit-image-0
Real strength, not "fragile" training
Safety bar box squats, trap bar deadlifts, bench press and Romanian deadlifts build real strength with proven lifts.
benefit-image-1
Sustainable weight loss
Rower, bike and SkiErg warm-ups, full-body lifts and weekly walks support fat loss without extreme cardio.
benefit-image-2
Mobility and functional health
Cossack squats, step-ups, carries, tibialis raises and dedicated mobility days help you move better day to day.
benefit-image-3
Fits a busy parent schedule: 3 days/week
Three lifts and two short mobility days fit around work and family, with weekends off.
benefit-image-4
Coached community
You train alongside other adults on the same plan, with programming updated block by block.
Features
feature-icon
Programming 5 days per week
3 full-body lifts and 2 mobility days, with weekends off.
feature-icon
Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
D1 B11 M

A1

Row Erg

1 x 1:30

A2

90/90s

1 x 12

A3

Adductor Rockbacks with T-Spine Rotation

1 x 5

A4

Wall Sit

1 x 0:25

B1

Safety Bar Box Squat

4 x 4-5

B2

Pallof Press with Overhead Raise

3 x 8-10

C1

Tempo RDL

4 x 6-8

C2

Deficit Reverse Lunge

3 x 6-8

D1

Tibialis Raises

3 x 15

D2

Copenhagen With Hip Dip

3 x 8-10

D3

DB Good Morning

3 x 8-10

D4

Banded Core Flexion

3 x 12-15

Monday
Lower Mobility Day

A

Pigeon Stretch

2 x 1 @ 0:45

B

Half Saddle

2 x 0:45

C

Butterfly Stretch

1 x 1:00

D

20 Min Walk

1 x 20:00

Tuesday
D2 B11 M

A1

Assault Bike

1 x 1:30

A2

Banded Worlds Greatest

1 x 8

A3

Split Stance sa Shoulder press

1 x 8

A4

Scap Pull Ups

1 x 12-15

B1

Bench Press

4 x 5

B2

1-Arm DB Row

3 x 6-8

C1

standing Split-Stance Landmine Press

4 x 6-8

C2

Banded Lat Pull Down

3 x 8

D1

Band Assisted Pull Up

3 x 3-5

D2

Hollow Hold

3 x 20-35

D3

Skull Crusher

D4

Banded Internal/ External Rotation

3 x 8-10

Wednesday
Upper Mobility

A1

Prone Y's, T's

2 x 5

A2

Scorpion

2 x 4

A3

Quad Stretch

2 x 0:30

A4

Childs Pose

2 x 0:30

B

20 Min Walk

Thursday
D3 B11 M

A1

SkiErg

1 x 1:30

A2

Monster Walks

1 x 12

A3

Tempo Push-ups

1 x 6-8

A4

Banded Row

1 x 8

B1

TrapBar DL

4 x 4-6

B2

Incline DB Bench Press

3 x 6-8

C1

Cossack Squat

4 x 6-8

C2

Banded Tricep Pushdown

3 x 10-12

D1

Offset Carry

3 x 50

D2

Ab Wheel

3 x 8-10

D3

DB Bicep Curls

3 x 10-12

D4

Seated Lateral Raise

3 x 8-10

Coach
More from Funeral Fitness
coach-avatar Cameron Buchanan

FAQs
Who is this for?
Adults, especially parents over 35, who want to get stronger, lose weight and move better on a realistic schedule.
What's included?
Three lifting sessions and two mobility days each week, organized in progressive blocks.
How much time does it take?
Five sessions a week, each 30-60 minutes. The mobility days include a 20-minute walk.
Do I need lifting experience?
No. The program is set at a beginner level, and exercises are given with clear sets and reps.
Join Your Virtual Gym

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

Adult 3 Day
screenshot1
Adult 3 Day
screenshot2
Adult 3 Day
screenshot3

More from Funeral Fitness

teams
programs
Adult 3 Day
Start My 7-Day Free Trial