Part Function. Part Looking Good. Part I
This program combines elements from functional fitness, bodybuilding, and some strength movements to make a hybrid program that we at On The X really enjoyed writing and doing. Be prepared for multiple days of high intensity workouts. Emphasis on recovery, nutrition, and hydration are key here to avoid injury and to come out of this looking and feeling your best. There are “RX” and “SCALED” versions of weights. All percentages are based on your 1RM, so it’s good to know roughly where you stand. However, you should base your percentages off a REALISTIC 1RM goal. You should always have a lifting partner/spotter when lifting to make sure your form is good and that you’re being safe.
This is the First part to the Part Function, Part Looking Good. Part series.
Overall Duration: 6 Weeks
Weekly Workouts: 5
Average daily workout completion time: 60-100min
Must have access to: Full gym
A week of training at a glance:
Day 1: Chest / Vertical Pulling (upper body)
Day 2: Lower Body (Rotating through squat, deadlift, or lunge emphasis)
Day 3: Shoulders / Horizontal Pulling (upper body)
Day 4: Lower Body
Day 5: Recovery
This program combines elements from functional fitness, bodybuilding, and some strength movements to make a hybrid program that we at On The X really enjoyed writing and doing. Be prepared for multiple days of high intensity workouts. Emphasis on recovery, nutrition, and hydration are key here to avoid injury and to come out of this looking and feeling your best. There are “RX” and “SCALED” versions of weights. All percentages are based on your 1RM, so it’s good to know roughly where you stand. However, you should base your percentages off a REALISTIC 1RM goal. You should always have a lifting partner/spotter when lifting to make sure your form is good and that you’re being safe.
This is the First part to the Part Function, Part Looking Good. Part series.
Overall Duration: 6 Weeks
Weekly Workouts: 5
Average daily workout completion time: 60-100min
Must have access to: Full gym
A week of training at a glance:
Day 1: Chest / Vertical Pulling (upper body)
Day 2: Lower Body (Rotating through squat, deadlift, or lunge emphasis)
Day 3: Shoulders / Horizontal Pulling (upper body)
Day 4: Lower Body
Day 5: Recovery
This program combines elements from functional fitness, bodybuilding, and some strength movements to make a hybrid program that we at On The X really enjoyed writing and doing. Be prepared for multiple days of high intensity workouts. Emphasis on recovery, nutrition, and hydration are key here to avoid injury and to come out of this looking and feeling your best. There are “RX” and “SCALED” versions of weights. All percentages are based on your 1RM, so it’s good to know roughly where you stand. However, you should base your percentages off a REALISTIC 1RM goal. You should always have a lifting partner/spotter when lifting to make sure your form is good and that you’re being safe.
This is the First part to the Part Function, Part Looking Good. Part series.
Overall Duration: 6 Weeks
Weekly Workouts: 5
Average daily workout completion time: 60-100min
Must have access to: Full gym
A week of training at a glance:
Day 1: Chest / Vertical Pulling (upper body)
Day 2: Lower Body (Rotating through squat, deadlift, or lunge emphasis)
Day 3: Shoulders / Horizontal Pulling (upper body)
Day 4: Lower Body
Day 5: Recovery
