Functional Power 3 (Logan Reeves) Science Behind the Plan: "Functional power comes from efficient force transfer through optimized movement patterns," says Logan. This specialized plan develops the kinetic chain coordination, rate of force development, and movement efficiency necessary for authentic functional power. The program implements specific preparatory exercises and progressive loading through technical refinement rather than simply adding weight.
6-Week Program: Week 1-2: Power Foundation
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Day 1: kkapa! (back, back, abs, traps, abs, overall) - Core/power focus
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8 reps × 3 sets per exercise with specific power development emphasis
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Day 2: ifthmj (biceps, forearms, triceps, shoulders, arms, hips) - Upper chain links
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8 reps × 3 sets per exercise
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Day 3: geuqn! (legs, chest, glutes, quads, hamstrings, overall) - Lower chain power
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10 reps × 3 sets per exercise
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Total volume per week: =528 reps
Week 3-4: Power Development
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Day 1: kkapa! (back, back, abs, traps, abs, overall) - Core/power focus
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6 reps × 4 sets per exercise with intermediate power progressions
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Day 2: ifthmj (biceps, forearms, triceps, shoulders, arms, hips) - Upper chain links
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6 reps × 4 sets per exercise
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Day 3: geuqn! (legs, chest, glutes, quads, hamstrings, overall) - Lower chain power
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8 reps × 4 sets per exercise
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Total volume per week: =576 reps
Week 5-6: Power Mastery
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Day 1: kkapa!! (back, back, abs, traps, abs, overall, overall) - Core/power focus
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4 reps × 6 sets per exercise with advanced power expressions
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Day 2: ifthmja (biceps, forearms, triceps, shoulders, arms, hips, abs) - Upper chain links
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4 reps × 6 sets per exercise
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Day 3: geuqn! (legs, chest, glutes, quads, hamstrings, overall) - Lower chain power
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6 reps × 5 sets per exercise
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Total volume per week: =564 reps