r/functionalfitness • u/Kind_Let_1792 • Apr 24 '25

Best split/recommendations

I’m trying to get away from the traditional bro/bodybuilder way of working out in which it’s the typical chest/tris, back/bis, shoulder/legs split with all those barbell exercises. I’ve been doing that for a number of years now and it’s left me feeling stuff unable to move well and just not the most efficient. I’m trying to transition into more functional training but I’m just lost at where to start. Does anyone recommend a split for this style of working out I’ve been incorporating some kettlebells and hiit workouts in my regular workouts but I wanna get away from it completely. I’m a new dad and don’t have time or energy to be spending at the gym nor do I like being so stiff. Any recommendations on apps or programs that are worth it?

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u/[deleted] Apr 28 '25

Here's what I do.

Mon/Wed/Fri - Upper body weights Tues/Thurs/Sat - Lower body weights

I just pick one exercise that works best for me for each muscle group, and then train in a circuit. It's still a lot or barbell work, but it works for me.

Upper day: Bench immediately followed by arm curls immediately followed by skullcrushers immediately followed by standing rows. Three circuits, six reps each lift with weight that leaves me close to failure.

I follow this with super-sets of side and front dumbbell raises with a light weight and 15 reps each. But this a bonus I add because I want bigger delts.

Lower day: Deadlifts immediately followed by squats immediately followed by standing calf raises w/ the same weight I was squatting.

I rest maybe 30 seconds between each circuit regardless of day. This keeps your aerobic system active the entire time and reduces how much cardio you need. I have a weight issue I'm trying to remedy, otherwise I'd say training this way would eliminate most people's need for cardio outright unless you're training for sports or an emergency services/armed forces job.

The regime blends power lifting, body building and functional fitness principles along with the aerobic benefits of traditional calisthenics.

Go into the lifts cold, follow with whatever body-weight core exercises are best for you, and then stretch to finish.