functional

Functional Beginner 3

6 weeks 18 workouts 3 days/week beginner

About this program

A 6-week beginner functional training program. Progressive overload each week with structured recovery and evidence-based exercise selection.

Program breakdown

Week 1 preview

Kettlebell Deadlift
3 × 8@ KBRest 75s
Goblet Squat
3 × 10@ KBRest 60s
Farmer Carry
3 × 30s@ DB/KBRest 60s
Half-Kneeling Landmine Press
3 × 8/side@ BBRest 60s
Dead Bug
3 × 10@ BWRest 45s

Functional Beginner 3

A 6-week beginner functional training program. Progressive overload each week with structured recovery and evidence-based exercise selection.

Week 1

Day 1 · Week 1 Day 1 — Power

Beginner Functional Training — Power. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Kettlebell Deadlift	3	8	75s	@ KB · Hinge, brace. Baseline week — set working weights ~RPE 6-7.
Goblet Squat	3	10	60s	@ KB · Full depth. Baseline week — set working weights ~RPE 6-7.
Farmer Carry	3	30s	60s	@ DB/KB · Tall spine. Baseline week — set working weights ~RPE 6-7.
Half-Kneeling Landmine Press	3	8/side	60s	@ BB · Ribs down. Baseline week — set working weights ~RPE 6-7.
Dead Bug	3	10	45s	@ BW · Baseline week — set working weights ~RPE 6-7.

Day 2 · Week 1 Day 2 — Conditioning

Beginner Functional Training — Conditioning. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
KB Swing (Russian)	4	12	60s	@ KB · Hip snap. Baseline week — set working weights ~RPE 6-7.
Reverse Lunge	3	8/leg	60s	@ DB · Long stride. Baseline week — set working weights ~RPE 6-7.
Push-Up	3	AMRAP	60s	@ BW · Straight line. Baseline week — set working weights ~RPE 6-7.
Suitcase Carry	3	30s/side	60s	@ DB · Resist bend. Baseline week — set working weights ~RPE 6-7.
Bear Crawl	3	20 steps	45s	@ BW · Hips low. Baseline week — set working weights ~RPE 6-7.

Day 3 · Week 1 Day 3 — Strength

Beginner Functional Training — Strength. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
KB Front Squat	3	8	75s	@ 2 KB · Elbows up. Baseline week — set working weights ~RPE 6-7.
Single-Arm KB Row	3	10/side	60s	@ KB · Full ROM. Baseline week — set working weights ~RPE 6-7.
Step-Up	3	10/leg	60s	@ DB · Full extension. Baseline week — set working weights ~RPE 6-7.
Pallof Press	3	10/side	45s	@ band · Anti-rotation. Baseline week — set working weights ~RPE 6-7.
Overhead Carry	3	30s/side	60s	@ DB · Ribs down. Baseline week — set working weights ~RPE 6-7.

Week 2

Day 1 · Week 2 Day 1 — Power

Beginner Functional Training — Power. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Kettlebell Deadlift	3	8	75s	@ KB · Hinge, brace. Add 2.5-5% load or 1 rep vs Week 1.
Goblet Squat	3	10	60s	@ KB · Full depth. Add 2.5-5% load or 1 rep vs Week 1.
Farmer Carry	3	30s	60s	@ DB/KB · Tall spine. Add 2.5-5% load or 1 rep vs Week 1.
Half-Kneeling Landmine Press	3	8/side	60s	@ BB · Ribs down. Add 2.5-5% load or 1 rep vs Week 1.
Dead Bug	3	10	45s	@ BW · Add 2.5-5% load or 1 rep vs Week 1.

Day 2 · Week 2 Day 2 — Conditioning

Beginner Functional Training — Conditioning. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
KB Swing (Russian)	4	12	60s	@ KB · Hip snap. Add 2.5-5% load or 1 rep vs Week 1.
Reverse Lunge	3	8/leg	60s	@ DB · Long stride. Add 2.5-5% load or 1 rep vs Week 1.
Push-Up	3	AMRAP	60s	@ BW · Straight line. Add 2.5-5% load or 1 rep vs Week 1.
Suitcase Carry	3	30s/side	60s	@ DB · Resist bend. Add 2.5-5% load or 1 rep vs Week 1.
Bear Crawl	3	20 steps	45s	@ BW · Hips low. Add 2.5-5% load or 1 rep vs Week 1.

Day 3 · Week 2 Day 3 — Strength

Beginner Functional Training — Strength. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
KB Front Squat	3	8	75s	@ 2 KB · Elbows up. Add 2.5-5% load or 1 rep vs Week 1.
Single-Arm KB Row	3	10/side	60s	@ KB · Full ROM. Add 2.5-5% load or 1 rep vs Week 1.
Step-Up	3	10/leg	60s	@ DB · Full extension. Add 2.5-5% load or 1 rep vs Week 1.
Pallof Press	3	10/side	45s	@ band · Anti-rotation. Add 2.5-5% load or 1 rep vs Week 1.
Overhead Carry	3	30s/side	60s	@ DB · Ribs down. Add 2.5-5% load or 1 rep vs Week 1.

Week 3

Day 1 · Week 3 Day 1 — Power

Beginner Functional Training — Power. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Kettlebell Deadlift	3	8	75s	@ KB · Hinge, brace. Add another 2.5-5% or 1-2 reps. Sleep hard.
Goblet Squat	3	10	60s	@ KB · Full depth. Add another 2.5-5% or 1-2 reps. Sleep hard.
Farmer Carry	3	30s	60s	@ DB/KB · Tall spine. Add another 2.5-5% or 1-2 reps. Sleep hard.
Half-Kneeling Landmine Press	3	8/side	60s	@ BB · Ribs down. Add another 2.5-5% or 1-2 reps. Sleep hard.
Dead Bug	3	10	45s	@ BW · Add another 2.5-5% or 1-2 reps. Sleep hard.

Day 2 · Week 3 Day 2 — Conditioning

Beginner Functional Training — Conditioning. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
KB Swing (Russian)	4	12	60s	@ KB · Hip snap. Add another 2.5-5% or 1-2 reps. Sleep hard.
Reverse Lunge	3	8/leg	60s	@ DB · Long stride. Add another 2.5-5% or 1-2 reps. Sleep hard.
Push-Up	3	AMRAP	60s	@ BW · Straight line. Add another 2.5-5% or 1-2 reps. Sleep hard.
Suitcase Carry	3	30s/side	60s	@ DB · Resist bend. Add another 2.5-5% or 1-2 reps. Sleep hard.
Bear Crawl	3	20 steps	45s	@ BW · Hips low. Add another 2.5-5% or 1-2 reps. Sleep hard.

Day 3 · Week 3 Day 3 — Strength

Beginner Functional Training — Strength. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
KB Front Squat	3	8	75s	@ 2 KB · Elbows up. Add another 2.5-5% or 1-2 reps. Sleep hard.
Single-Arm KB Row	3	10/side	60s	@ KB · Full ROM. Add another 2.5-5% or 1-2 reps. Sleep hard.
Step-Up	3	10/leg	60s	@ DB · Full extension. Add another 2.5-5% or 1-2 reps. Sleep hard.
Pallof Press	3	10/side	45s	@ band · Anti-rotation. Add another 2.5-5% or 1-2 reps. Sleep hard.
Overhead Carry	3	30s/side	60s	@ DB · Ribs down. Add another 2.5-5% or 1-2 reps. Sleep hard.

Week 4

Day 1 · Week 4 Day 1 — Power

Beginner Functional Training — Power. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Kettlebell Deadlift	3	8	75s	@ KB · Hinge, brace. Peak intensity week — push top sets.
Goblet Squat	3	10	60s	@ KB · Full depth. Peak intensity week — push top sets.
Farmer Carry	3	30s	60s	@ DB/KB · Tall spine. Peak intensity week — push top sets.
Half-Kneeling Landmine Press	3	8/side	60s	@ BB · Ribs down. Peak intensity week — push top sets.
Dead Bug	3	10	45s	@ BW · Peak intensity week — push top sets.

Day 2 · Week 4 Day 2 — Conditioning

Beginner Functional Training — Conditioning. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
KB Swing (Russian)	4	12	60s	@ KB · Hip snap. Peak intensity week — push top sets.
Reverse Lunge	3	8/leg	60s	@ DB · Long stride. Peak intensity week — push top sets.
Push-Up	3	AMRAP	60s	@ BW · Straight line. Peak intensity week — push top sets.
Suitcase Carry	3	30s/side	60s	@ DB · Resist bend. Peak intensity week — push top sets.
Bear Crawl	3	20 steps	45s	@ BW · Hips low. Peak intensity week — push top sets.

Day 3 · Week 4 Day 3 — Strength

Beginner Functional Training — Strength. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
KB Front Squat	3	8	75s	@ 2 KB · Elbows up. Peak intensity week — push top sets.
Single-Arm KB Row	3	10/side	60s	@ KB · Full ROM. Peak intensity week — push top sets.
Step-Up	3	10/leg	60s	@ DB · Full extension. Peak intensity week — push top sets.
Pallof Press	3	10/side	45s	@ band · Anti-rotation. Peak intensity week — push top sets.
Overhead Carry	3	30s/side	60s	@ DB · Ribs down. Peak intensity week — push top sets.

Week 5

Day 1 · Week 5 Day 1 — Power

Beginner Functional Training — Power. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Kettlebell Deadlift	3	8	75s	@ KB · Hinge, brace. Deload-adjacent: reduce load ~10%, keep reps.
Goblet Squat	3	10	60s	@ KB · Full depth. Deload-adjacent: reduce load ~10%, keep reps.
Farmer Carry	3	30s	60s	@ DB/KB · Tall spine. Deload-adjacent: reduce load ~10%, keep reps.
Half-Kneeling Landmine Press	3	8/side	60s	@ BB · Ribs down. Deload-adjacent: reduce load ~10%, keep reps.
Dead Bug	3	10	45s	@ BW · Deload-adjacent: reduce load ~10%, keep reps.

Day 2 · Week 5 Day 2 — Conditioning

Beginner Functional Training — Conditioning. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
KB Swing (Russian)	4	12	60s	@ KB · Hip snap. Deload-adjacent: reduce load ~10%, keep reps.
Reverse Lunge	3	8/leg	60s	@ DB · Long stride. Deload-adjacent: reduce load ~10%, keep reps.
Push-Up	3	AMRAP	60s	@ BW · Straight line. Deload-adjacent: reduce load ~10%, keep reps.
Suitcase Carry	3	30s/side	60s	@ DB · Resist bend. Deload-adjacent: reduce load ~10%, keep reps.
Bear Crawl	3	20 steps	45s	@ BW · Hips low. Deload-adjacent: reduce load ~10%, keep reps.

Day 3 · Week 5 Day 3 — Strength

Beginner Functional Training — Strength. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
KB Front Squat	3	8	75s	@ 2 KB · Elbows up. Deload-adjacent: reduce load ~10%, keep reps.
Single-Arm KB Row	3	10/side	60s	@ KB · Full ROM. Deload-adjacent: reduce load ~10%, keep reps.
Step-Up	3	10/leg	60s	@ DB · Full extension. Deload-adjacent: reduce load ~10%, keep reps.
Pallof Press	3	10/side	45s	@ band · Anti-rotation. Deload-adjacent: reduce load ~10%, keep reps.
Overhead Carry	3	30s/side	60s	@ DB · Ribs down. Deload-adjacent: reduce load ~10%, keep reps.

Week 6

Day 1 · Week 6 Day 1 — Power

Beginner Functional Training — Power. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Kettlebell Deadlift	3	8	75s	@ KB · Hinge, brace. Test week — beat Week 4 by load or reps.
Goblet Squat	3	10	60s	@ KB · Full depth. Test week — beat Week 4 by load or reps.
Farmer Carry	3	30s	60s	@ DB/KB · Tall spine. Test week — beat Week 4 by load or reps.
Half-Kneeling Landmine Press	3	8/side	60s	@ BB · Ribs down. Test week — beat Week 4 by load or reps.
Dead Bug	3	10	45s	@ BW · Test week — beat Week 4 by load or reps.

Day 2 · Week 6 Day 2 — Conditioning

Beginner Functional Training — Conditioning. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
KB Swing (Russian)	4	12	60s	@ KB · Hip snap. Test week — beat Week 4 by load or reps.
Reverse Lunge	3	8/leg	60s	@ DB · Long stride. Test week — beat Week 4 by load or reps.
Push-Up	3	AMRAP	60s	@ BW · Straight line. Test week — beat Week 4 by load or reps.
Suitcase Carry	3	30s/side	60s	@ DB · Resist bend. Test week — beat Week 4 by load or reps.
Bear Crawl	3	20 steps	45s	@ BW · Hips low. Test week — beat Week 4 by load or reps.

Day 3 · Week 6 Day 3 — Strength

Beginner Functional Training — Strength. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
KB Front Squat	3	8	75s	@ 2 KB · Elbows up. Test week — beat Week 4 by load or reps.
Single-Arm KB Row	3	10/side	60s	@ KB · Full ROM. Test week — beat Week 4 by load or reps.
Step-Up	3	10/leg	60s	@ DB · Full extension. Test week — beat Week 4 by load or reps.
Pallof Press	3	10/side	45s	@ band · Anti-rotation. Test week — beat Week 4 by load or reps.
Overhead Carry	3	30s/side	60s	@ DB · Ribs down. Test week — beat Week 4 by load or reps.

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