functional

Functional Advanced 3

6 weeks 24 workouts 4 days/week advanced

About this program

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

Program breakdown

Week 1 preview

Power Clean
6 × 3@ RPE 8Rest 150s
Front Squat
5 × 5@ RPE 8Rest 150s
Weighted Pull-Up
4 × 5@ +Rest 90s
Heavy Sled Push
5 × 20m@ heavyRest 120s
Weighted Carry Complex
3 × 40m@ heavyRest 90s

Functional Advanced 3

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

Week 1

Day 1 · Week 1 Day 1 — Power

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

Exercise	Sets	Reps	Rest	Notes
Power Clean	6	3	150s	@ RPE 8 · Triple extension. Baseline week — set working weights ~RPE 6-7.
Front Squat	5	5	150s	@ RPE 8 · Full depth. Baseline week — set working weights ~RPE 6-7.
Weighted Pull-Up	4	5	90s	@ + · Explosive. Baseline week — set working weights ~RPE 6-7.
Heavy Sled Push	5	20m	120s	@ heavy · Chest low. Baseline week — set working weights ~RPE 6-7.
Weighted Carry Complex	3	40m	90s	@ heavy · Farmer→OH. Baseline week — set working weights ~RPE 6-7.

Day 2 · Week 1 Day 2 — Conditioning

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

Exercise	Sets	Reps	Rest	Notes
Snatch-Grip Deadlift	5	3	180s	@ RPE 8 · Long lever. Baseline week — set working weights ~RPE 6-7.
Push Jerk	5	3	120s	@ BB · Split or power. Baseline week — set working weights ~RPE 6-7.
Weighted Dip	4	6	90s	@ + · Full ROM. Baseline week — set working weights ~RPE 6-7.
Sandbag Shoulder-to-Shoulder	4	5/side	90s	@ sandbag · Bear hug. Baseline week — set working weights ~RPE 6-7.
Hanging Windshield Wiper	3	6/side	60s	@ BW · Control. Baseline week — set working weights ~RPE 6-7.

Day 3 · Week 1 Day 3 — Strength

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

Exercise	Sets	Reps	Rest	Notes
KB Double Front Squat	5	5	120s	@ 2KB · Elbows up. Baseline week — set working weights ~RPE 6-7.
Weighted Turkish Get-Up	3	3/side	120s	@ heavy KB · Slow. Baseline week — set working weights ~RPE 6-7.
Sled Sprint	6	15m	90s	@ sled · All-out. Baseline week — set working weights ~RPE 6-7.
Rope Climb (or towel row)	4	1 climb	120s	@ rope · Leg wrap. Baseline week — set working weights ~RPE 6-7.
L-Sit Hold	3	20s	60s	@ parallettes · Baseline week — set working weights ~RPE 6-7.

Day 4 · Week 1 Day 4 — Carries

Advanced Functional Training — Carries. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Power Clean	6	3	150s	@ RPE 8 · Triple extension. Baseline week — set working weights ~RPE 6-7.
Front Squat	5	5	150s	@ RPE 8 · Full depth. Baseline week — set working weights ~RPE 6-7.
Weighted Pull-Up	4	5	90s	@ + · Explosive. Baseline week — set working weights ~RPE 6-7.
Heavy Sled Push	5	20m	120s	@ heavy · Chest low. Baseline week — set working weights ~RPE 6-7.
Weighted Carry Complex	3	40m	90s	@ heavy · Farmer→OH. Baseline week — set working weights ~RPE 6-7.

Week 2

Day 1 · Week 2 Day 1 — Power

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

Exercise	Sets	Reps	Rest	Notes
Power Clean	6	3	150s	@ RPE 8 · Triple extension. Add 2.5-5% load or 1 rep vs Week 1.
Front Squat	5	5	150s	@ RPE 8 · Full depth. Add 2.5-5% load or 1 rep vs Week 1.
Weighted Pull-Up	4	5	90s	@ + · Explosive. Add 2.5-5% load or 1 rep vs Week 1.
Heavy Sled Push	5	20m	120s	@ heavy · Chest low. Add 2.5-5% load or 1 rep vs Week 1.
Weighted Carry Complex	3	40m	90s	@ heavy · Farmer→OH. Add 2.5-5% load or 1 rep vs Week 1.

Day 2 · Week 2 Day 2 — Conditioning

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

Exercise	Sets	Reps	Rest	Notes
Snatch-Grip Deadlift	5	3	180s	@ RPE 8 · Long lever. Add 2.5-5% load or 1 rep vs Week 1.
Push Jerk	5	3	120s	@ BB · Split or power. Add 2.5-5% load or 1 rep vs Week 1.
Weighted Dip	4	6	90s	@ + · Full ROM. Add 2.5-5% load or 1 rep vs Week 1.
Sandbag Shoulder-to-Shoulder	4	5/side	90s	@ sandbag · Bear hug. Add 2.5-5% load or 1 rep vs Week 1.
Hanging Windshield Wiper	3	6/side	60s	@ BW · Control. Add 2.5-5% load or 1 rep vs Week 1.

Day 3 · Week 2 Day 3 — Strength

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

Exercise	Sets	Reps	Rest	Notes
KB Double Front Squat	5	5	120s	@ 2KB · Elbows up. Add 2.5-5% load or 1 rep vs Week 1.
Weighted Turkish Get-Up	3	3/side	120s	@ heavy KB · Slow. Add 2.5-5% load or 1 rep vs Week 1.
Sled Sprint	6	15m	90s	@ sled · All-out. Add 2.5-5% load or 1 rep vs Week 1.
Rope Climb (or towel row)	4	1 climb	120s	@ rope · Leg wrap. Add 2.5-5% load or 1 rep vs Week 1.
L-Sit Hold	3	20s	60s	@ parallettes · Add 2.5-5% load or 1 rep vs Week 1.

Day 4 · Week 2 Day 4 — Carries

Advanced Functional Training — Carries. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Power Clean	6	3	150s	@ RPE 8 · Triple extension. Add 2.5-5% load or 1 rep vs Week 1.
Front Squat	5	5	150s	@ RPE 8 · Full depth. Add 2.5-5% load or 1 rep vs Week 1.
Weighted Pull-Up	4	5	90s	@ + · Explosive. Add 2.5-5% load or 1 rep vs Week 1.
Heavy Sled Push	5	20m	120s	@ heavy · Chest low. Add 2.5-5% load or 1 rep vs Week 1.
Weighted Carry Complex	3	40m	90s	@ heavy · Farmer→OH. Add 2.5-5% load or 1 rep vs Week 1.

Week 3

Day 1 · Week 3 Day 1 — Power

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

Exercise	Sets	Reps	Rest	Notes
Power Clean	6	3	150s	@ RPE 8 · Triple extension. Add another 2.5-5% or 1-2 reps. Sleep hard.
Front Squat	5	5	150s	@ RPE 8 · Full depth. Add another 2.5-5% or 1-2 reps. Sleep hard.
Weighted Pull-Up	4	5	90s	@ + · Explosive. Add another 2.5-5% or 1-2 reps. Sleep hard.
Heavy Sled Push	5	20m	120s	@ heavy · Chest low. Add another 2.5-5% or 1-2 reps. Sleep hard.
Weighted Carry Complex	3	40m	90s	@ heavy · Farmer→OH. Add another 2.5-5% or 1-2 reps. Sleep hard.

Day 2 · Week 3 Day 2 — Conditioning

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

Exercise	Sets	Reps	Rest	Notes
Snatch-Grip Deadlift	5	3	180s	@ RPE 8 · Long lever. Add another 2.5-5% or 1-2 reps. Sleep hard.
Push Jerk	5	3	120s	@ BB · Split or power. Add another 2.5-5% or 1-2 reps. Sleep hard.
Weighted Dip	4	6	90s	@ + · Full ROM. Add another 2.5-5% or 1-2 reps. Sleep hard.
Sandbag Shoulder-to-Shoulder	4	5/side	90s	@ sandbag · Bear hug. Add another 2.5-5% or 1-2 reps. Sleep hard.
Hanging Windshield Wiper	3	6/side	60s	@ BW · Control. Add another 2.5-5% or 1-2 reps. Sleep hard.

Day 3 · Week 3 Day 3 — Strength

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

Exercise	Sets	Reps	Rest	Notes
KB Double Front Squat	5	5	120s	@ 2KB · Elbows up. Add another 2.5-5% or 1-2 reps. Sleep hard.
Weighted Turkish Get-Up	3	3/side	120s	@ heavy KB · Slow. Add another 2.5-5% or 1-2 reps. Sleep hard.
Sled Sprint	6	15m	90s	@ sled · All-out. Add another 2.5-5% or 1-2 reps. Sleep hard.
Rope Climb (or towel row)	4	1 climb	120s	@ rope · Leg wrap. Add another 2.5-5% or 1-2 reps. Sleep hard.
L-Sit Hold	3	20s	60s	@ parallettes · Add another 2.5-5% or 1-2 reps. Sleep hard.

Day 4 · Week 3 Day 4 — Carries

Advanced Functional Training — Carries. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Power Clean	6	3	150s	@ RPE 8 · Triple extension. Add another 2.5-5% or 1-2 reps. Sleep hard.
Front Squat	5	5	150s	@ RPE 8 · Full depth. Add another 2.5-5% or 1-2 reps. Sleep hard.
Weighted Pull-Up	4	5	90s	@ + · Explosive. Add another 2.5-5% or 1-2 reps. Sleep hard.
Heavy Sled Push	5	20m	120s	@ heavy · Chest low. Add another 2.5-5% or 1-2 reps. Sleep hard.
Weighted Carry Complex	3	40m	90s	@ heavy · Farmer→OH. Add another 2.5-5% or 1-2 reps. Sleep hard.

Week 4

Day 1 · Week 4 Day 1 — Power

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

Exercise	Sets	Reps	Rest	Notes
Power Clean	6	3	150s	@ RPE 8 · Triple extension. Peak intensity week — push top sets.
Front Squat	5	5	150s	@ RPE 8 · Full depth. Peak intensity week — push top sets.
Weighted Pull-Up	4	5	90s	@ + · Explosive. Peak intensity week — push top sets.
Heavy Sled Push	5	20m	120s	@ heavy · Chest low. Peak intensity week — push top sets.
Weighted Carry Complex	3	40m	90s	@ heavy · Farmer→OH. Peak intensity week — push top sets.

Day 2 · Week 4 Day 2 — Conditioning

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

Exercise	Sets	Reps	Rest	Notes
Snatch-Grip Deadlift	5	3	180s	@ RPE 8 · Long lever. Peak intensity week — push top sets.
Push Jerk	5	3	120s	@ BB · Split or power. Peak intensity week — push top sets.
Weighted Dip	4	6	90s	@ + · Full ROM. Peak intensity week — push top sets.
Sandbag Shoulder-to-Shoulder	4	5/side	90s	@ sandbag · Bear hug. Peak intensity week — push top sets.
Hanging Windshield Wiper	3	6/side	60s	@ BW · Control. Peak intensity week — push top sets.

Day 3 · Week 4 Day 3 — Strength

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

Exercise	Sets	Reps	Rest	Notes
KB Double Front Squat	5	5	120s	@ 2KB · Elbows up. Peak intensity week — push top sets.
Weighted Turkish Get-Up	3	3/side	120s	@ heavy KB · Slow. Peak intensity week — push top sets.
Sled Sprint	6	15m	90s	@ sled · All-out. Peak intensity week — push top sets.
Rope Climb (or towel row)	4	1 climb	120s	@ rope · Leg wrap. Peak intensity week — push top sets.
L-Sit Hold	3	20s	60s	@ parallettes · Peak intensity week — push top sets.

Day 4 · Week 4 Day 4 — Carries

Advanced Functional Training — Carries. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Power Clean	6	3	150s	@ RPE 8 · Triple extension. Peak intensity week — push top sets.
Front Squat	5	5	150s	@ RPE 8 · Full depth. Peak intensity week — push top sets.
Weighted Pull-Up	4	5	90s	@ + · Explosive. Peak intensity week — push top sets.
Heavy Sled Push	5	20m	120s	@ heavy · Chest low. Peak intensity week — push top sets.
Weighted Carry Complex	3	40m	90s	@ heavy · Farmer→OH. Peak intensity week — push top sets.

Week 5

Day 1 · Week 5 Day 1 — Power

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

Exercise	Sets	Reps	Rest	Notes
Power Clean	6	3	150s	@ RPE 8 · Triple extension. Deload-adjacent: reduce load ~10%, keep reps.
Front Squat	5	5	150s	@ RPE 8 · Full depth. Deload-adjacent: reduce load ~10%, keep reps.
Weighted Pull-Up	4	5	90s	@ + · Explosive. Deload-adjacent: reduce load ~10%, keep reps.
Heavy Sled Push	5	20m	120s	@ heavy · Chest low. Deload-adjacent: reduce load ~10%, keep reps.
Weighted Carry Complex	3	40m	90s	@ heavy · Farmer→OH. Deload-adjacent: reduce load ~10%, keep reps.

Day 2 · Week 5 Day 2 — Conditioning

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

Exercise	Sets	Reps	Rest	Notes
Snatch-Grip Deadlift	5	3	180s	@ RPE 8 · Long lever. Deload-adjacent: reduce load ~10%, keep reps.
Push Jerk	5	3	120s	@ BB · Split or power. Deload-adjacent: reduce load ~10%, keep reps.
Weighted Dip	4	6	90s	@ + · Full ROM. Deload-adjacent: reduce load ~10%, keep reps.
Sandbag Shoulder-to-Shoulder	4	5/side	90s	@ sandbag · Bear hug. Deload-adjacent: reduce load ~10%, keep reps.
Hanging Windshield Wiper	3	6/side	60s	@ BW · Control. Deload-adjacent: reduce load ~10%, keep reps.

Day 3 · Week 5 Day 3 — Strength

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

Exercise	Sets	Reps	Rest	Notes
KB Double Front Squat	5	5	120s	@ 2KB · Elbows up. Deload-adjacent: reduce load ~10%, keep reps.
Weighted Turkish Get-Up	3	3/side	120s	@ heavy KB · Slow. Deload-adjacent: reduce load ~10%, keep reps.
Sled Sprint	6	15m	90s	@ sled · All-out. Deload-adjacent: reduce load ~10%, keep reps.
Rope Climb (or towel row)	4	1 climb	120s	@ rope · Leg wrap. Deload-adjacent: reduce load ~10%, keep reps.
L-Sit Hold	3	20s	60s	@ parallettes · Deload-adjacent: reduce load ~10%, keep reps.

Day 4 · Week 5 Day 4 — Carries

Advanced Functional Training — Carries. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Power Clean	6	3	150s	@ RPE 8 · Triple extension. Deload-adjacent: reduce load ~10%, keep reps.
Front Squat	5	5	150s	@ RPE 8 · Full depth. Deload-adjacent: reduce load ~10%, keep reps.
Weighted Pull-Up	4	5	90s	@ + · Explosive. Deload-adjacent: reduce load ~10%, keep reps.
Heavy Sled Push	5	20m	120s	@ heavy · Chest low. Deload-adjacent: reduce load ~10%, keep reps.
Weighted Carry Complex	3	40m	90s	@ heavy · Farmer→OH. Deload-adjacent: reduce load ~10%, keep reps.

Week 6

Day 1 · Week 6 Day 1 — Power

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

Exercise	Sets	Reps	Rest	Notes
Power Clean	6	3	150s	@ RPE 8 · Triple extension. Test week — beat Week 4 by load or reps.
Front Squat	5	5	150s	@ RPE 8 · Full depth. Test week — beat Week 4 by load or reps.
Weighted Pull-Up	4	5	90s	@ + · Explosive. Test week — beat Week 4 by load or reps.
Heavy Sled Push	5	20m	120s	@ heavy · Chest low. Test week — beat Week 4 by load or reps.
Weighted Carry Complex	3	40m	90s	@ heavy · Farmer→OH. Test week — beat Week 4 by load or reps.

Day 2 · Week 6 Day 2 — Conditioning

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

Exercise	Sets	Reps	Rest	Notes
Snatch-Grip Deadlift	5	3	180s	@ RPE 8 · Long lever. Test week — beat Week 4 by load or reps.
Push Jerk	5	3	120s	@ BB · Split or power. Test week — beat Week 4 by load or reps.
Weighted Dip	4	6	90s	@ + · Full ROM. Test week — beat Week 4 by load or reps.
Sandbag Shoulder-to-Shoulder	4	5/side	90s	@ sandbag · Bear hug. Test week — beat Week 4 by load or reps.
Hanging Windshield Wiper	3	6/side	60s	@ BW · Control. Test week — beat Week 4 by load or reps.

Day 3 · Week 6 Day 3 — Strength

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

Exercise	Sets	Reps	Rest	Notes
KB Double Front Squat	5	5	120s	@ 2KB · Elbows up. Test week — beat Week 4 by load or reps.
Weighted Turkish Get-Up	3	3/side	120s	@ heavy KB · Slow. Test week — beat Week 4 by load or reps.
Sled Sprint	6	15m	90s	@ sled · All-out. Test week — beat Week 4 by load or reps.
Rope Climb (or towel row)	4	1 climb	120s	@ rope · Leg wrap. Test week — beat Week 4 by load or reps.
L-Sit Hold	3	20s	60s	@ parallettes · Test week — beat Week 4 by load or reps.

Day 4 · Week 6 Day 4 — Carries

Advanced Functional Training — Carries. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Power Clean	6	3	150s	@ RPE 8 · Triple extension. Test week — beat Week 4 by load or reps.
Front Squat	5	5	150s	@ RPE 8 · Full depth. Test week — beat Week 4 by load or reps.
Weighted Pull-Up	4	5	90s	@ + · Explosive. Test week — beat Week 4 by load or reps.
Heavy Sled Push	5	20m	120s	@ heavy · Chest low. Test week — beat Week 4 by load or reps.
Weighted Carry Complex	3	40m	90s	@ heavy · Farmer→OH. Test week — beat Week 4 by load or reps.

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