Functional Movement 3 (Jack Reynolds)
Science Behind the Plan:
"Functional training prepares the body for real-world movement challenges," says Jack. This plan focuses on integrated, multi-joint movement patterns that translate to everyday activities and athletic performance. The program implements compound movements in multiple planes of motion to develop whole-body coordination and movement efficiency.
6-Week Program:
Week 1-2: Functional Foundation
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Day 1: ~w@d (legs, chest, back, core)
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10 reps × 3 sets per exercise
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Day 2: ^_~w (arms, shoulders, legs, chest)
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10 reps × 3 sets per exercise
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Day 3: @^d_ (back, arms, core, shoulders)
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10 reps × 3 sets per exercise
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Total volume per week: =540 reps
Week 3-4: Functional Development
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Day 1: ~w@d^_ (legs, chest, back, core, arms, shoulders)
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12 reps × 3 sets per exercise
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Day 2: ~^_@d (legs, arms, shoulders, back, core)
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12 reps × 3 sets per exercise
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Day 3: w~^@d_ (chest, legs, arms, back, core, shoulders)
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8 reps × 3 sets per exercise
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Total volume per week: =648 reps
Week 5-6: Functional Integration
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Day 1: ~w@d^_ (legs, chest, back, core, arms, shoulders)
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10 reps × 4 sets per exercise
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Day 2: ~^_@d (legs, arms, shoulders, back, core)
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10 reps × 4 sets per exercise
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Day 3: w~^@d_ (chest, legs, arms, back, core, shoulders)
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10 reps × 4 sets per exercise
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Total volume per week: =660 reps