Welcome to The Functional Method 3.0!
TFM 3.0 is an 8-week full body gym based program that focuses on building functional strength, building muscle mass, improving explosiveness, improving conditioning + endurance, boosting mobility + flexibility, all while staying lean and shredding body fat.
TFM 3.0 builds off of TFM 2.0. We will be increasing the training volume, intensity and difficulty in 3.0.
Everything is brand NEW in this program! New workouts, movements, and kettlebell / barbell complexes to take your functional gains to the NEXT LEVEL.
Every workout will have a detailed warm up, main workout, and cool down to make sure youโre training with intention and purpose.
This program is for the intermediate to advanced gym goer. You should have great understanding of proper technique with barbells, dumbbells, kettlebells and bodyweight exercises.
If you need to modify for any reason, check the exercise descriptions inside the program.
Each week will consist of 6 workouts ranging from 45-75 minutes in length with Sunday's always being a complete rest day.
There are 4 main workouts and two active recovery days. If you need to modify the structure of the program for any reason, send me a direct messageโ
Feel free to use different pieces of equipment throughout the program to make it work for you. For example, if a workout calls for a barbell exercise and you don't have access to barbells, then feel free to use dumbbells or kettlebells instead, just make sure you're closely if not exactly mimick that exercise with whatever piece of equipment you choose to use. This applies to all exercises in the program. Feel free to mix and match to your liking.
If you need any other help modifying the program or exercises, feel free to send me a direct message right here in the app.
Make sure to take before and after photos and let's get ready to put in some work!๐ช๐ป