GT FUNCTIONAL STRENGTH

Build real-world strength while moving better than ever. This program combines progressive strength training with targeted mobility work for every major muscle group, helping you increase power, improve flexibility, and reduce injury risk. Designed for all levels, it focuses on developing strength you can actually use—both in and out of the gym.

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WHO IS IT FOR?

For those who want to get stronger without breaking their body. If you’re looking for a sustainable approach to strength training that prioritizes mobility, longevity, and proper movement—this is for you. Perfect for beginners, experienced lifters feeling beat up, or anyone who wants to build strength while improving flexibility, reducing injury risk, and moving better in everyday life.

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HOW DOES IT WORK?

STRENGTH

5 Day Muscle Group Split: Quads, Chest/Tri, Hamstrings, Back/Bi, Shoulders. Hypertrophy Style Overload Training

CARDIO

1 Short Run + 1 Long Run + RowERG, SkiERG, Cycling, and Treadmill Sprints

MOBILITY

5 Days per week alternating Muscle Group focus. Targeting Tightness and Imbalances, increasing Range of Motion, Injury Prevention, Increased Strength and Performance, and Faster Recovery

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WHAT SHOULD I EXPECT?

Day 1

-Mobility Warm Up 1

-Quad Hypertrophy Workout

-SkiERG Sprints

Day 2

-Mobility Warm Up 2

-Chest/Tri Hypertrophy Workout

-Treadmill Sprint Intervals

Day 3

-Mobility Warm Up 3

-Hamstring/Glute Hypertrophy Workout

-RowERG Intervals

Day 4

-Mobility Warm Up 4

-Back/Bi Hypertrophy Workout

-Short Run

Day 5

-Mobility Warm Up 5

-Shoulder Hypertrophy Workout

-Cycling Intervals

Day 6

-Long Run/Active Recovery

Day 7

-Rest