Functional Fitness
8 week program
This advanced 8-week program is based on functional movements (sequences of movements based on real-world situations) to help you both in your fitness, and in your every day life. There are seven basic functional movement patterns: squat, hinge, lunge, push, pull, carry and rotate. We cover all of them in this program and then incorporate metabolic conditioning training as you progress.
8 Weeks
Duration
Hypertrophy
Training Style
5 Days
Workouts Per Week
60 min
Time Per Workout
Improve the way your body functions with this advanced program.
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What's included:
The Programming
In Functional Fitness, we blend functional hypertrophy training with metabolic conditioning to help you build lean muscle, improve movement, and boost overall fitness—both in and out of the gym.
Functional hypertrophy uses moderate weights and higher rep ranges (typically 6–12 reps) with short rest periods to create metabolic stress and promote muscle growth. As the weeks progress, you’ll gradually increase intensity and volume—helping your body stay challenged and continue to adapt.
At the same time, we incorporate metabolic workouts that use high-intensity, compound movements to elevate your heart rate, increase calorie burn, and ramp up your metabolism. You’ll work through minimal rest, full-body sequences that not only torch fat but also build endurance and cardiovascular health.
By combining hypertrophy with functional movement and metabolic conditioning, this program helps you train smarter, perform better, and feel more capable in everyday life in just 8 weeks!
Week 1-3: Functional Session
The first three weeks will start with functional hypertrophy with two lower-focused days, two upper-focused days and one full body. Week 4 takes you to a metabolic conditioning style of training that will have you out of breath and sweating. Then, weeks 6 through 8 move you to a more classic hypertrophy training style. Look for changes to the movements, reps and sets each time the split changes!
Day 1: Functional Session 1 - Lower
Series: Supine Bridge / Lunge / Arabesque / Squat
Day 2: Functional Session 2 - Upper
Series: Supine Ab / Prone Forearm / Standing Anterior
Day 3: Functional Session 3 - Lower
Series: Low Kneeling / Supine / Standing Arm
Day 4: Functional Session 4 - Upper
Series: Bridge / Reverse Plank / Prone / Standing Posterior
Day 5: Functional Session 5 - Glutes and Delts
Series: Pilates V Bridge / Side Lying Leg / Squat
week 4-5: Metabolic Conditioning
The first three weeks will start with functional hypertrophy with two lower-focused days, two upper-focused days and one full body. Week 4 takes you to a metabolic conditioning style of training that will have you out of breath and sweating. Then, weeks 6 through 8 move you to a more classic hypertrophy training style. Look for changes to the movements, reps and sets each time the split changes!
Day 1: Metabolic Conditioning Session 1 - Anterior
Series: Supine Bridge / Lunge / Arabesque / Squat
Day 2: Metabolic Conditioning Session 2 - Posterior
Series: Supine Ab / Prone Forearm / Standing Anterior
Day 3: Metabolic Conditioning Session 3 - Anterior
Series: Low Kneeling / Supine / Standing Arm
Day 4: Metabolic Conditioning Session 4 - Posterior
Series: Bridge / Reverse Plank / Prone / Standing Posterior
Day 5: Metabolic Conditioning Session 5 - Full Body
Series: Pilates V Bridge / Side Lying Leg / Squat
week 6-8: Incomplete Rest Method
The first three weeks will start with functional hypertrophy with two lower-focused days, two upper-focused days and one full body. Week 4 takes you to a metabolic conditioning style of training that will have you out of breath and sweating. Then, weeks 6 through 8 move you to a more classic hypertrophy training style. Look for changes to the movements, reps and sets each time the split changes!
Day 1: Incomplete Rest Method 1 - Legs / Delts
Series: Hamstrings / Glutes / Delts / Abs
Day 2: Incomplete Rest Method 2 - Back / Ribs
Series: Back / Biceps / Abs
Day 3: Incomplete Rest Method 3 - Legs / Delts
Series: Hamstrings / Glutes / Delts
Day 4: Incomplete Rest Method 4 - Upper
Series: Chest / Back / Delts
Day 5: Incomplete Rest Method 5 - Full Body
Series: Full Body
we’ll overcome it.
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Real Results
Real Results
Sadie T.
My goal for this challenge was to hopefully gain much confidence within this 8 weeks so I can feel overall amazing physically, mentally and emotionally! Seeing transformations from previous challenges of people who have completed this, I knew I needed to do this ASAP! Being a full time college student for my last year of college, maintaining a full time management position, and trying to live a happy healthy lifestyle can be super challenging all around but this program allowed me to live right within that.
I’m so proud of myself for how much better I feel, how much confidence I have gained and just how happy I am overall!!
Join Sesh+, get this program for free.
Join Sesh+, get this program for free.
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