What’s up guys and welcome to The 6-Week Functional Full Body Program!
This program is all about building functional strength, muscle, power, and athleticism, while improving mobility and getting lean — all with just three full-body workouts per week.
It’s perfect for busy parents, professionals, and anyone who wants real results without living in the gym.
While it’s a 6-week program, I designed it to be flexible based on how many days you can train:
3 days/week: Do the three main full-body workouts.
4 days/week: Do the three main workouts and add one cardio or active recovery day.
5 days/week: Do the three main workouts and add two cardio or active recovery days.
Each workout can be done in 60 minutes or less, though that will vary depending on your pace. If time is tight, bring focus and urgency to each session — move efficiently from one part of the workout to the next, minimize rest, cut distractions, and trim sets if needed to stay on track.
More workout volume can help, but you’ll still see great results even doing two sets per exercise, supersets, or circuits — as long as you bring intensity. Push yourself to within 1–2 reps of failure while keeping excellent form and technique.
Expect a blend of variety and consistency — enough to keep things fun, but with the repetition needed to actually get stronger and make progress week to week.
Progressive overload is key to improving strength and muscle mass. Gradually increase weight, stay safe, and leave your ego at the door. We’re here to train smart and get real results.
Make sure to take your before and after photos — I’d love to see your transformation and hear how this program worked for you.
Now lock in, stay consistent, and let’s crush these next six weeks.
Let’s go!