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Program preview

10-Week Functional Density & Power

This program utilizes a strict 5-day split focusing on biomechanical balance and movement quality. Phases progress from accumulation (volume/technique) to intensification (density/supersets) to realization (power/load). Auto-regulation via RPE is essential.

Level: intermediate
Length: 10 weeks
Week 1: 5 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: Structural Integrity & Accumulation

Movement proficiency, tissue tolerance, and volume accumulation.

4 weeks

Upper Body Push/Pull A

5 exercises

kettlebell alternating press
3 sets | 8-10 reps | 90s rest | RPE 7
barbell incline row
3 sets | 10-12 reps | 90s rest | RPE 7
dumbbell one arm decline chest press
3 sets | 10-12 reps | 60s rest | RPE 7
dumbbell one arm bent-over row
3 sets | 10-12 reps | 60s rest | RPE 7
dumbbell lying rear delt row
3 sets | 12-15 reps | 60s rest | RPE 8

Lower Body Bilateral/Unilateral

5 exercises

barbell bench squat
3 sets | 6-8 reps | 120s rest | RPE 7
barbell split squat v. 2
3 sets | 8-10 reps | 90s rest | RPE 7
kettlebell double windmill
3 sets | 6-8 reps | 60s rest | RPE 7
barbell standing calf raise
3 sets | 15-20 reps | 45s rest | RPE 8
dumbbell side bend
3 sets | 12-15 reps | 45s rest | RPE 7

GPP & Accessory

5 exercises

dumbbell burpee
4 sets | 12 reps | 90s rest | RPE 8
barbell press sit-up
3 sets | 10-12 reps | 60s rest | RPE 7
ez barbell seated triceps extension
3 sets | 12-15 reps | 60s rest | RPE 8
barbell wrist curl
3 sets | 15-20 reps | 45s rest | RPE 8
dumbbell seated one leg calf raise - palm up
3 sets | 15 reps | 45s rest | RPE 8

Functional Power & Complex

5 exercises

barbell clean and press
4 sets | 5 reps | 120s rest | RPE 6
barbell overhead squat
3 sets | 6-8 reps | 90s rest | RPE 6
barbell squat jump step rear lunge
3 sets | 6 reps | 90s rest | RPE 7
kettlebell alternating renegade row
3 sets | 10 reps | 60s rest | RPE 7
barbell standing ab rollerout
3 sets | 8-10 reps | 60s rest | RPE 7

Posterior Chain & Stability

5 exercises

barbell reverse grip incline bench row
3 sets | 10-12 reps | 90s rest | RPE 7
barbell front raise and pullover
3 sets | 10 reps | 60s rest | RPE 7
barbell decline close grip to skull press
3 sets | 10-12 reps | 60s rest | RPE 8
dumbbell rotation reverse fly
3 sets | 12-15 reps | 45s rest | RPE 7
dumbbell supported squat
2 sets | 20 reps | 60s rest | RPE 9

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