[rawbeefcake]

I wanted to share this training program that has been great so far:

https://www.muscleandstrength.com/workou...ng-workout

Day 1 - Strength
Day 2 - Hypertrophy and Muscular Endurance
Day 3: Off
Day 4 - Power
Day 5 - Speed and Agility
Day 6 - Full body conditioning
Day 7: Off

I don't usually draw programs off the web as they are mainly rubbish but I really thought this one was worth trying. Been on it for two weeks and it has proved to be excellent (and is kicking my ass). I actually feel like I'm building a body that can handle anything.

It's definitely for guys who are a little more experienced in the gym as it assumes you are familiar with most movements/lifts. If you have been doing bodybuilder/strength programs and want to switch to functional training, try this.

[262]

In case OP is the article author posting for clicks, here are the first few sections - the "why" - of the article:

Quote:

Workout Description

Body part split training is great and all but what about muscle that can function in the real world as well? Functional training has gotten a lot of press lately for good reason: It’s not only a new and (not so) unique way of training but also one that has practical purpose attached. What good is it to have perfectly proportioned pecs and highly-peaked biceps if you can’t lift a sack of cement?

Strong legs, back and shoulder girdle developed not only for mass and muscularity but also for lifting, holding, pushing, pulling, throwing and heaving can benefit you in more ways than you think. When the whole body is strong and works synergistically, you develop a flow and strength that isn’t easily gained by traditional body part splits of one muscle group per day type training. Bombing a single muscle into submission over time will serve little in the way of walking out of the gym and having the ability of overall strength and capability.

Case in point: What good is it to kill your legs, squeezing every single morsel of energy from your quads, calves and hamstrings with additional intensity techniques such as drop sets, super high reps, negatives and forced reps only to limp out of the gym and feel like a 10-year-old girl for the next few days? Is growth really going to take place or are you just beating up on your legs, barley walking out and attempting to recover properly?

Also, do you avoid certain projects or activities due to your need to recover for several days? Are you chronically sore and sometimes aching over the brutal, tough marathon workouts that are (let’s face it) not really producing the stellar results you had hoped?
Enter the tactical physique

Some may argue that the terms “functional” and “physique” don’t necessarily belong in the same sentence. As functional is more of a practical, performance-based idea and physique has a little more to do with aesthetics, looks and nice biceps.

The purpose here is to bridge a gap so to speak. To focus on the functional side of training and letting the physique benefit in the meantime. Let’s be honest; you know you want to be functional, fit and have the ability to actually use the muscle and strength on your frame but another goal is to look good too.

Let’s look at how you can work toward both goals at the same time and kick butt outside of the gym too. Let’s stop limping out of the gym with our heads hanging low exhausted, frazzled and beat down and make our time, effort, sweat and tears benefit us for once.

Tactical physique
A change of mindset

First and foremost you need to wipe the slate clean in your mind. Get away from the traditional thinking of pummeling a single body part until there is nothing left. Let’s start focusing on whole body functionality – what your body is truly capable of when all those individual parts start working together like a well-oiled machine.

Military Special Forces, specially-trained Police Officers and Firefighters all have an indelible need to become and maintain a functionally fit body. The simple act of wearing and carrying heavy, cumbersome equipment for extended periods of time while under extreme amounts of stress requires a body that is capable to handle those conditions and then some.

It’s time to start thinking of your training around different variables, different planes of action and different levels of performance. Your body is one whole unit, not separate little pieces loosely strung together.
Shoring-up common weaknesses

Now, let’s breakdown a few of the more common weak links in the traditional lifter when it comes to strength. This isn’t an exhaustive list by any means, but will serve to point out some unknown problematic areas that will directly affect other lifts regarding strength and development.

The posterior chain: As this subject could be another article by itself, the posterior chain comprises of all muscles comprising of the posterior area of the body, functionally speaking. The yolk (traps and posterior delts), all back musculature, lumbar, glutes and hams all comprise of this often neglected area. Most lifters focus on the mirror muscles; chest, biceps and quads. Over worked pecs and underworked lats, for example, can pull the shoulders forward, concaving the chest. Weak hams and glutes can hinder not only the development of the quads but also the performance on squats and other lower leg moves.
Overhead pressing: Real, full range overhead pressing is a rare site in most gyms these days. A properly performed overhead press provides the entire shoulder girdle with stability and strength that will carry over into other lifts such as bench presses, pull-ups and rows.
Stabilization and core: With a heavy use of machines and seated exercises, there is a growing epidemic of weak cores. Your ability to stabilize your body serves to provide you with whole-body control and strength. Developing and strong core is key when you need lower back strength and a steady trunk.
Lower body range of motion: Half and quarter rep squats will get you nowhere fast. Sure, you can pile on the weight and impress your friends, but how can you apply this practice? Limited ranges of motion are most common amongst lower body lifts. Developing muscle through a full range of motion will strengthen that muscle through the entire scope of its function.
Unilateral training imbalances: Utilizing too many machines and bilateral weight movements will eventually develop imbalances. One leg, hip, arm or shoulder stronger than the other will not only spell injury down the road but also significant strength differences from one side to the other. Unilateral training will quickly build balanced strength.
Bodyweight strength: Again, with the massive use of machines including plate-loaded machines, the average gym-goer’s ability to manipulate their bodyweight with purpose and control is rare. Real-world strength requires some form of bodyweight training including core development which is essential.

[rawbeefcake]

Don't think that worked properly mate, definitely not the author though haha just wanted to share this type of program as was new to me and I'm guessing is new to most gymgoers

[RichieP]

Ehh I prefer to keep it simple and minimalistic. I dont think you need a separate day to train every quality that you want to cultivate - why not pick exercises that tick off several of those in one go?

A bare-bones example of this would be something like 20-rep squats, chins and presses 2x a week. Staying at 15-20 reps and adding weight.

Full body strength training + sprints/HIIT suits me nicely for now. But I'm all for trying cool or fun new exercises... I had a go on a prowler recently, omg, intense.

[rawbeefcake]

I agree, most people overthink their programs instead of prioritizing the basic compound movements and body-weight exercises. As long as you're keeping the intensity up, you can't go wrong with them.

I suppose this is if you want to develop a range of attributes. We'll see though, I'm yet to realize any measurable results but it is really given me a shake up since I started it. Before this, I was following a more standard compound lifts + HIIT program. Hadn't done much clean + press before this program but now I am loving it, same with the rear delt rope pull

[Fortis]

80% of your results come from 20% of your training, so I always keep it simple. This sounds like some overly complicated stuff.