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Program preview

10-Week Functional Capacity & Strength

A high-frequency (6 days/week) template designed to balance structural hypertrophy, power development, and aerobic conditioning. Requires Barbell, Dumbbells, Kettlebells, and Bodyweight. Sessions are designed to be completed in 60 minutes.

Level: intermediate
Length: 10 weeks
Week 1: 6 sessions
Equipment: Barbell + 4

Week 1 preview

Week 1 at a glance.

Review the first week before adding the full program.

Preview / Week 1

Phase 1: Foundation & Capacity

Volume accumulation and movement proficiency.

4 weeks

Strength: Full Body

5 exercises

barbell bench squat
3 sets | 10 reps | 90s rest | RPE 7
dumbbell one arm decline chest press
3 sets | 12 reps | 60s rest | RPE 7
barbell incline row
3 sets | 12 reps | 60s rest | RPE 7
kettlebell double windmill
3 sets | 8/side reps | 60s rest | RPE 6
ez barbell seated triceps extension
3 sets | 15 reps | 45s rest | RPE 8

Conditioning & Structural

5 exercises

dumbbell burpee
4 sets | 10 reps | 60s rest | RPE 6
barbell standing ab rollerout
3 sets | 8 reps | 60s rest | RPE 7
dumbbell side bend
3 sets | 15/side reps | 45s rest | RPE 7
barbell standing calf raise
3 sets | 15 reps | 45s rest | RPE 8
barbell wrist curl
3 sets | 20 reps | 45s rest | RPE 8

Power & Unilateral

5 exercises

barbell clean and press
5 sets | 3 reps | 120s rest | RPE 6
barbell split squat v. 2
3 sets | 8/side reps | 90s rest | RPE 7
dumbbell one arm shoulder press
3 sets | 10/side reps | 60s rest | RPE 7
kettlebell alternating row
3 sets | 10/side reps | 60s rest | RPE 7
dumbbell lying external shoulder rotation
3 sets | 15/side reps | 45s rest | RPE 6

Hypertrophy: Upper

5 exercises

barbell front raise and pullover
3 sets | 12 reps | 60s rest | RPE 7
barbell reverse grip incline bench row
3 sets | 12 reps | 60s rest | RPE 7
dumbbell incline t-raise
3 sets | 15 reps | 45s rest | RPE 7
barbell decline close grip to skull press
3 sets | 12 reps | 60s rest | RPE 8
dumbbell lying rear delt row
3 sets | 15 reps | 45s rest | RPE 7

Skill & Lower Accessory

5 exercises

barbell overhead squat
5 sets | 5 reps | 90s rest | RPE 5
dumbbell supported squat
3 sets | 12 reps | 60s rest | RPE 7
barbell squat jump step rear lunge
3 sets | 8 reps | 90s rest | RPE 7
dumbbell seated one leg calf raise - palm up
3 sets | 15/side reps | 45s rest | RPE 8
barbell press sit-up
3 sets | 10 reps | 60s rest | RPE 7

Metabolic Conditioning

5 exercises

dumbbell burpee
4 sets | 12 reps | 0s rest | RPE 8
kettlebell alternating press
4 sets | 12 reps | 0s rest | RPE 7
kettlebell alternating renegade row
4 sets | 12 reps | 0s rest | RPE 7
kettlebell windmill
4 sets | 8/side reps | 0s rest | RPE 6
dumbbell twisting bench press
4 sets | 15 reps | 90s rest | RPE 7

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