{"id":16905,"date":"2023-07-05T13:10:29","date_gmt":"2023-07-05T13:10:29","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=16905"},"modified":"2023-12-29T20:37:24","modified_gmt":"2023-12-29T20:37:24","slug":"4-day-functional-training-plan-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/4-day-functional-training-plan-with-pdf","title":{"rendered":"4 Day Functional Training Plan to Get Strong with PDF"},"content":{"rendered":"\n<p>If you&#8217;re looking for an easy-to-follow and effective functional training plan to take your fitness to the next level, I can help you.<\/p>\n\n\n\n<p>In this article, I&#8217;ve shared the ultimate 4-day program that will help you enhance your lifting, <a href=\"https:\/\/thefitnessphantom.com\/12-week-phat-workout-routine-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"21363\" rel=\"noreferrer noopener\">promote muscle gain<\/a>, build a muscular physique, and improve your functional fitness.<\/p>\n\n\n\n<p>After the program, you&#8217;ll feel stronger, fitter, healthier, and able to perform various physical activities efficiently.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Program Summary<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Program Duration<\/strong><\/td><td>12-15 Weeks<\/td><\/tr><tr><td><strong>Sessions\/week<\/strong><\/td><td>Four<\/td><\/tr><tr><td><strong>Workout Goal<\/strong><\/td><td>Promote strength, endurance, and improve functional fitness<\/td><\/tr><tr><td><strong>Routine Type<\/strong><\/td><td>Full Body Split<\/td><\/tr><tr><td><strong>Target Gender<\/strong><\/td><td>Male and Female<\/td><\/tr><tr><td><strong>Difficulty Level<\/strong><\/td><td>Intermediate<\/td><\/tr><tr><td><strong>Exercise Types<\/strong><\/td><td>Bodyweight and Resistance Exercises<\/td><\/tr><tr><td><strong>PDF Available<\/strong><\/td><td>Yes (at the bottom)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>4 Day Functional Training Plan to Enhance Your Fitness<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/12\/Functional-Workout.jpg\" alt=\"Functional Workout\" class=\"wp-image-21763\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/12\/Functional-Workout.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/12\/Functional-Workout-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/12\/Functional-Workout-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p>In this program, I&#8217;ve shared the complete three-week schedule, which you can repeat three to five times to see visible results.<\/p>\n\n\n\n<p>You can make the desired changes to this program as per your fitness level.<\/p>\n\n\n\n<p>Do five minutes of warm-up before starting the main workout. Warming up helps increase body temperature and heart rate, <a href=\"https:\/\/thefitnessphantom.com\/8-week-full-body-workout-plan-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"12594\" rel=\"noreferrer noopener\"><strong>bolster the entire body<\/strong><\/a> and major biomechanical functions, and prepare the body for intense training.<\/p>\n\n\n\n<p><strong>Note: <\/strong>Pairing this workout schedule with a <a href=\"https:\/\/www.youtube.com\/watch?v=wuhRZ4JKw-8\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>healthy diet plan<\/strong><\/a> will help you reach your fitness goal quickly. Without proper nutrition, you may not be able to utilize this program efficiently.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Week 1 &#8211; Mighty Eight, Noble Nine, Bear Complex, and The Hundred<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Day 1<\/strong> &#8211; Mighty Eight<\/li>\n\n\n\n<li><strong>Day 2<\/strong> &#8211; Noble Nine<\/li>\n\n\n\n<li><strong>Day 3<\/strong> -Bear Complex<\/li>\n\n\n\n<li><strong>Day 4<\/strong> &#8211; The Hundred<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Monday<\/th><th>Tuesday<\/th><th>Thursday<\/th><th>Fri\/Sat<\/th><\/tr><\/thead><tbody><tr><td>8 Back Squats<\/td><td>9 Bar Dips<\/td><td>1 Power clean<\/td><td>100 Burpees<\/td><\/tr><tr><td>8 Thrusters<\/td><td>9 Pull-ups<\/td><td>1 Front Squat<\/td><td>100 Sit-Ups<\/td><\/tr><tr><td>8<strong> <a href=\"https:\/\/www.youtube.com\/watch?v=93ZAdx24QVQ\" target=\"_blank\" rel=\"noreferrer noopener\">Prone Row<\/a><\/strong><\/td><td>9 Push-ups<\/td><td>1 Push Press<\/td><td>100 Shoulder Taps<\/td><\/tr><tr><td>8 Knee Raises<\/td><td>9 Sit-ups<\/td><td>1 Back Squat<\/td><td>100 Lunges (50\/leg)<\/td><\/tr><tr><td>8 rounds<\/td><td>9 rounds<\/td><td>1 Push Press<\/td><td>For time<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Instructions:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Bear Complex:<\/strong> Perform one rep of the below exercises seven times without dropping or leaving the bar on the ground to complete one round. And do a total of five rounds.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Week 2 &#8211; Formidable Five, BB Complex, Four-ment, and Tenfold<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Day 1<\/strong> &#8211; Formidable Five<\/li>\n\n\n\n<li><strong>Day 2<\/strong> &#8211; Barbell Complex<\/li>\n\n\n\n<li><strong>Day 3<\/strong> &#8211; The Four-ment<\/li>\n\n\n\n<li><strong>Day 4<\/strong> &#8211; Tenfold<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Monday<\/th><th>Tuesday<\/th><th>Thursday<\/th><th>Fri\/Sat<\/th><\/tr><\/thead><tbody><tr><td>5 Weighted Pullps<\/td><td>10 Squat Cleans<\/td><td>10 Pull-ups<\/td><td>10 Burpees<\/td><\/tr><tr><td>5 Weighted Dips<\/td><td>10 Barbell Jammers<\/td><td>20 KB Swings<\/td><td>10 Air Squats<\/td><\/tr><tr><td>5 Weighted Pushups<\/td><td>10 Squat Thrusters<\/td><td>10 Devil Presses<\/td><td>10 Push-Ups<\/td><\/tr><tr><td>5 Standard Deadlifts<\/td><td>10 Pendlay Rows<\/td><td>20 <a href=\"https:\/\/thefitnessphantom.com\/barbell-squat-variations#7_Zercher_Squat\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Zercher Squats<\/strong><\/a><\/td><td>10 Sit-Ups<\/td><\/tr><tr><td>5 rounds for time<\/td><td>5 rounds for time<\/td><td>4 rounds for time<\/td><td>10 rounds<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Instructions to perform the WODs:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Formidable Five WOD requires you to perform five reps of four different compound lifts.<\/li>\n\n\n\n<li>The Four-ment is WOD, which involves performing four exercises using the four different pieces of equipment for four rounds.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Week 3 &#8211; Ladder, Oscar, Super 30, and Fantastic Four<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Day 1<\/strong> &#8211; Mini Ladder<\/li>\n\n\n\n<li><strong>Day 2<\/strong> &#8211; Oscar<\/li>\n\n\n\n<li><strong>Day 3<\/strong> &#8211; Super 30<\/li>\n\n\n\n<li><strong>Day 4<\/strong> &#8211; Fantastic Four<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Monday<\/th><th>Tuesday<\/th><th>Thursday<\/th><th>Fri\/Sat<\/th><\/tr><\/thead><tbody><tr><td>9 Pull-Ups<\/td><td>9 <a href=\"https:\/\/youtu.be\/zlqEtAUds-I\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Devil Presses<\/strong><\/a><\/td><td>30 Air Squats<\/td><td>15 Back Squats<\/td><\/tr><tr><td>8 Deadlifts<\/td><td>20 Alternating DB Lunges<\/td><td>30 Pushups<\/td><td>15 KB Swings<\/td><\/tr><tr><td>7 Toes to Bar<\/td><td>9 DB Push Presses<\/td><td>30 Sit-ups<\/td><td>15 Bench Press<\/td><\/tr><tr><td>6  Thrusters<\/td><td>20 Sit-Ups<\/td><td>30 DB Rows (15\/arm)<\/td><td>15 Pendlay Rows<\/td><\/tr><tr><td>Time: 30 mins<\/td><td>AMRAP in 23 minutes<\/td><td>3 rounds for time<\/td><td>4 rounds<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Note:<\/strong> Here, OTB means Over The Bar, and AMRAP means As Many Rounds As Possible.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The 4 Day Functional Workout Plan PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-59476e76-4c27-45e4-8f84-fce39e0c351d\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/12\/4-Day-Split-Functional-Training.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">4-Day-Split-Functional-Training<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/12\/4-Day-Split-Functional-Training.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-59476e76-4c27-45e4-8f84-fce39e0c351d\" download>Download<\/a><\/div>\n","protected":false},"excerpt":{"rendered":"<p>If you&#8217;re looking for an easy-to-follow and effective functional training plan to take your fitness to the next level, I can help you. In this article, I&#8217;ve shared the ultimate 4-day program that will help you enhance your lifting, promote muscle gain, build a muscular physique, and improve your functional fitness. After the program, you&#8217;ll &#8230; <a title=\"4 Day Functional Training Plan to Get Strong with PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/4-day-functional-training-plan-with-pdf\" aria-label=\"Read more about 4 Day Functional Training Plan to Get Strong with PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":21762,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,504],"tags":[502,381],"class_list":["post-16905","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-functional-workout","tag-functional-workout","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/16905","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=16905"}],"version-history":[{"count":35,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/16905\/revisions"}],"predecessor-version":[{"id":21766,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/16905\/revisions\/21766"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/21762"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=16905"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=16905"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=16905"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}