Functional Hypertrophy Program week#3
Monday
Warm-Up
2 sets
6/6 Cossack Squat
Strength
Every 1:30 for 4
sets
1-) 6 Back Squat
75-80%
2-) 8 KB or DB Cyclist Goblet
Squat
3-) 20 Alt DB’s Walking Lunge
4-) 12 Reverse
Band Leg Extension
Conditioning
3 rounds
(30 sec on – 15 sec off)
-Man Maker
-Tuck ups
-Devil Press
-Single Unders o DU
1 min rest at end of
set and star again
Tuesday
Warm-Up
Strength
EMOM 16’
M1-8-6 Close Grip bench press
M2- 10 Cable Chest Press
M3- Max reps push ups for 30 sec
M4- 6 Chin ups or band Chin ups
Metabolic Conditioning
4 Rounds
12 Plank up and downs
40 m DB Farmer Carry (HEAVY)
12 Atl KB Gorrilla Row
10 Push Ups
15 min Time cap
Wednesday
Warm-Up
2 sets
6 Bear Roll
6 Cat/Cow
6 Toe-Touch to Squat + Reach
12/12 Quadruped Kickback
Strength
Every 1:30 for 4 sets
1-) 6 Deadlift 75%
2-) 10 Barbell Good Morning
3-)10 Box Hip Extension
4-) 10 Hamstring Slider Curls
​
Core Work
3-4 sets
(40 sec on 15 sec off)
-20/20 sec Elbow
Plank KB Push and Pull
-Rower Pike ups or
Pike ups with sliders
or Sliders Knee to chest
-20/20 KB Side Bends
-Hollow Hold or
Tuck hold
Thursday
Warm-Up
3 sets
30 Jumping Jacks
6 Alt Worlds Greatest Stretch
10 90 90 Shin box
Switch w/ Hip Extension
Active Rest Day
7mins Continuous
Movement:
1km Bike
20 Step Ups
20 Tall Plank Shoulder Taps
rest 3mins
7mins Continuous
Movement:
500m Row
15 Glute Bridges
15sec Glute Bridge Isometric
rest 3mins
7mins Continuous
Movement:
8 Shuttle Runs
Split Stance Half
Squat Isometric 20sec R
Split Stance Half
Squat Isometric 20sec L
Friday
Warm-Up
3 Sets
40 sec Overhead Opener
5 Downward dog
10 Internal rotations at 90 degrees
15 Inverted Shrugs
Strength
EMOM 12’
1-) 8 Back Supported
Dumbbell Press
2-)12 Bar curl
3-) 12 Cable Front Raise
4-) 12 Dumbbell Hammer Curl
Conditioning
4 Rounds
10 Plate Thruster
10 Burpees over imaginary Line
10 DB Altenating
Hang Power Clean
10 Jumping lunges
30 Elbow Plank Jacks
TIME CAP 18’
Saturday
Warm-Up
3 sets
10 Face pull Y
press
10 Pvc lift off
10 Squat Y’s
Strength
EMOM 12’
M1-12 DB's Bent Over Row
M2-12 DB Heels
Elevated Goblet Squats
M3-12 Lying cable Face Pull
M4-20 DB Calf raises
Metabolic Conditioning
PARTNER WORK
800 m Row or Ski erg or 1,600 m Bike
30 DB Snatch
60 Med-ball Sit-up
600 m Row or Ski
erg or 1,200 m Bike
30 Wall balls
100 m KB’s Farmer Carry
400 m Row or Ski
erg or 800 m Bike
30 Sand Bag or D- ball Clean
30 Burpees
Weightlifting Session
Box jum 6x4
High hang Muscle Snatch 55 3/2
Pull Snatch + squat Snatch
60 2/2 70 1/2 75 3/3 80 1/1
Squat clean +front squat + split jerk
60 2/2 70 1/2 75 2/3 80 1/1
​
Pull Snatch 110 1/3 120 2/3