Beyond the Basics: Incorporating Functional Training Into Your Workout Splits

Social media is overflowing with fitness influencers talking about functional training and its benefits, urging you to incorporate these movements into your workout schedule. And quite frankly, you should do it.

Functional training is fun, dynamic, and yields excellent results. Countless studies, including a 2021 systematic review, have shown that functional training significantly improves speed, muscular strength, power, balance, and agility. (1)

However, the issue I often see is the lack of practical advice on integrating functional training into your existing workout splits. So, I decided to do something about it.

Whether you want to elevate your athletic performance or simply want to move better in daily life, this guide will help you.

How To Incorporate Functional Training Into Your Workout Splits

While it may not seem like it, incorporating functional training into your weekly workout split can be quite challenging.

Choosing the right exercises and finding the right balance between strength and cardiovascular training requires careful planning to prevent overtraining, burnout, or even injuries.

Thankfully, I have had dozens of clients who prefer functional over traditional resistance training, so over the years, I’ve figured out the best way to combine these two so that no stone is left unturned.

The goal here is to focus on basic movements like push, pull, squat, hinge, and plank. By working on those movements through various exercises, you can expect significant progress in all aspects of physical fitness and overall well-being.

That said, here is how to incorporate functional training into your training regime:

Beginner Functional Training Workout Split

A newbie functional training split should involve bodyweight exercises only. There is no need for complex three-step movements or circus acts you see on social media.

This split requires no equipment and can be done practically anywhere — home, gym, or the park.

It involves three weekly workout sessions, with a day’s break in between and a two-day rest at the end of the week. Every session is a full-body workout, as there is no point in trying to isolate specific muscle groups this early on in your training journey.

Each session lasts about an hour, and your primary focus here should be to master the technique and form. This will help you set the foundation for the workouts to come. The speed and intensity should be average, and the rest between sets and exercises should be one minute long.

Day 1

Exercise	Sets	Reps
Bird Dog	2	15 reps (per side)
High Knees	2	15 reps (per side)
Squats	2	20 reps
Lunges	2	15 reps
Push-ups	3	10-15 reps
Glute Bridges	2	20 reps
Australian Pull-ups	2	15 reps
Plank	2	60 seconds, or until failure

Day 2

Exercise	Sets	Reps
Dead Bugs	2	15 reps (per side)
Assisted Pull-ups	3	10-15 reps
Superman	2	15 reps
Push-ups	3	10-15 reps
Step-ups	3	15 reps
Squats	2	20 reps
Hanging Leg Raises	2	15 reps
Walkouts	2	10 reps

Day 3

Exercise	Sets	Reps
Step-ups	3	15 reps
Reverse Lunges	2	15 reps
Squats	2	20 reps
Bird Dogs	2	15 reps (per side)
Push-ups	3	10-15 reps
Australian Pull-ups	2	15 reps
Bear Crawl	3	15 seconds
Plank	2	60 seconds (or until failure)

Intermediate Functional Training Workout Split

The functional training routine for intermediate lifters involves an upper-lower workout split. Instead of three working days, the intermediate-level split features four workout sessions and three rest days. You will take a day off after two back-to-back sessions and end the week with a two-day rest.

Intermediate-level functional training features more sessions and more volume. It also introduces added resistance exercises. You will use barbells, dumbbells, kettlebells, sleds, and various other pieces of gym equipment, so unless you own this equipment, you will have to go to a gym.

The workout split will focus on building strength and endurance but will also have a hypertrophic aspect to it, as there are several staple muscle-building compound exercises you’ll do.

Another vital aspect of this workout split is intensity and explosiveness. Many of the exercises you’ll do will require explosive power. However, that doesn’t mean you can neglect the eccentric portion of the lift. You still need to stay in control and move the weight in a slow and steady manner on the way down to really stretch those muscle fibers.

Day 1: Upper Body

Exercise	Sets	Reps
Bench Press	4	6-8 reps
Pull-ups	3	8-10 reps
Clean and Press	3	6-8 reps
Renegade Rows	3	10 reps (each side)
Medicine Ball Throws	4	10 reps
Tyre Flip	2	15 reps
Mountain Climbers	3	60 seconds

Day 2: Lower Body

Exercise	Sets	Reps
Barbell Squats	4	6-8 reps
Deadlifts	4	6-8 reps
Weighted Reverse Lunges	3	10 reps
Dumbell Jump Squats	3	6-8 reps
Farmer’s Walk	3	40 m
Sled Push	3	40 m
Spider-Man Plank	3	60 seconds

Day 3: Upper Body

Exercise	Sets	Reps
Incline Bench Press	4	6-8 reps
Barbell Rows	4	6-8 reps
Kettlebell Seesaw Press	3	15 reps
Battle Ropes	5	20 seconds
Tricep Dips	4	10 reps
Medicine Ball Slams	4	10 reps
Mountain Climbers	3	60 seconds

Day 4: Lower Body

Exercise	Sets	Reps
Front Squats	4	6-8 reps
Single-leg RDLs	3	8 reps (each leg)
Bulgarian Split Squats	3	10 reps (each leg)
Sled Pull	3	40 m
Box Jumps	4	10 reps
Weighted Planks	3	60 seconds

Advanced Functional Training Workout Split

For advanced-level lifters who want to incorporate some functional training into the mix, I suggest five weekly training sessions. This way, we cover all the bases and ensure that the entire body gets sufficiently trained during the week.

The base for this split is push-pull-legs, as it allows us to minimize time in the gym while making the most of it. In addition to the push-pull-legs split, I include two dedicated functional training sessions to work on power, explosiveness, agility, speed, and endurance.

To recover sufficiently, you will take a day off after a three-day push-pull-leg split and then one day off after you’ve completed back-to-back functional training sessions.

The push-pull-leg portion of the workout split will focus on classic exercises and will last up to 90 minutes each. Each exercise is picked due to its massive impact on overall fitness.

Also, if you look at the rep ranges, you’ll quickly realize that most of the session will revolve around training for strength and power rather than hypertrophy.

Day 1 – Push (Chest, Triceps, Shoulders)

Exercise	Sets	Reps
Bench Press	4	6-8 reps
Overhead Press	4	6-8 reps
Incline Bench Press	4	10-12 reps
Weighted Dips	4	8-10 reps
Triceps Rope Pushdowns	4	10-12 reps
Medicine Ball Throws	3	10 reps
Lateral Raises	3	12 reps

Day 2 – Pull (Back, Biceps)

Exercise	Sets	Reps
Face Pulls	3	10-15 reps
Deadlifts	4	6-8 reps
Weighted Pull-ups	4	6-8 reps
Barbell Rows	4	8-10 reps
Chin-ups	3	8-10 reps
Bicep Curls	3	12 reps

Day 3 – Legs (Quads, Hamstrings, Glutes, Calves)

Exercise	Sets	Reps
Barbell Squats	4	6-8 reps
RDLs	4	6-8 reps
Bulgarian Split Squats	4	8 reps (per leg)
Hex Bar Jump Squats	4	10 reps
Weighted Lunges	3	10 reps (per leg)
Box Jumps w/ Weighted Vest	3	10 reps

As for the functional training days, below are just two of many routines you can do.

The beauty of functional training is that it is highly customizable and will greatly depend on your personal goals.

For instance, if you want to improve your vertical jump, you can do lower-body exercises like hex bar jump squats or box jumps. On the other hand, if you want to increase your punching power, you can do plyometric push-ups or med-ball throws.

Day 4 – Functional Training

Exercise	Sets	Reps
Turkish Get-ups	3	6 reps per side
Sandbag Clean and Press	3	10 reps
Single-arm Dumbbell Snatch	3	8 reps (per arm)
Medicine Ball Slams	3	12 reps
Farmer’s Walk	3	40 m
Sled Push	3	40 m
Battle Ropes	3	30 seconds

Day 5 – Functional Training

Exercise	Sets	Reps
TRX Rows w/ Weighted Vest	3	12 reps
Plyometric Push-ups	3	10 reps
Power Cleans	3	6-8 reps
Medicine Ball Rotational Throws	3	10 reps (per side)
Sled Pull	3	40 m
Agility Ladder Drills	3	rounds
Rope Climbs	3	5 ascents

The 5-Day Split is a Hit Among Fitness Influencers

In a YouTube video, natural bodybuilder, coach, and science-based content creator Jeff Nippard dissected the five-day training split and its effects on muscle development in advanced lifters.

“If you’re a well-trained lifter, the more frequently you can hit a muscle, the more spikes you’ll see in muscle protein synthesis and the better muscle growth you’ll get as a result.” – Jeff Nippard

Are There Any Drawbacks to Including Functional Training In Your Workout Split?

The only drawback of including functional training in your workout split is the fatigue-to-stimulus ratio, which is generally not great. In other words, functional training isn’t the best for growing muscle.

That said, I understand that many people aren’t obsessed with building muscle (myself included), but it is worth noting that focusing solely on functional training may result in less lean muscle gain compared to hypertrophy-focused training.

Apart from that, as long as your idea of functional training doesn’t involve barbell squats on a bosu ball, I see no drawbacks to including functional training in your training split.

FAQs

Does functional training build muscle?

Functional training can help build lean muscle mass. However, if your goal is bodybuilding, training for functional strength and endurance is likely not the best way to gain muscle. In that case, traditional bodybuilding training is a much better option.

What is the best split for functional fitness?

The upper-lower split appears to be the most popular when it comes to structuring functional fitness workouts. That said, there is no such thing as the best split for functional fitness. The best workout split would be the one that aligns with your physical fitness levels, goals, and aspirations.

Is functional training the same as HIIT?

No, functional training is not the same as HIIT (high-intensity interval training), although they share some elements. HIIT workouts include functional movements and vice versa, but the core difference lies in the intensity and pacing of the exercises.

Are functional training and CrossFit the same?

No, functional training and CrossFit are not the same, although they, too, share some similarities. CrossFit is a brand that involves three modalities: weightlifting, gymnastics, and cardio.

Can functional training help you lose weight?

While its primary focus is improving strength, mobility, and functionality, functional training also offers significant calorie-burning potential and can help you lose weight. However, the primary driver behind weight loss is a calorie deficit, meaning you must burn more calories daily than you consume.

Conclusion

Figuring out how to incorporate functional training into your workout splits might seem daunting at first, but the benefits are well worth the effort. So, please give it a try.

Functional training not only introduces variety into your training regime, but it also enhances your everyday life and ensures a well-rounded development of strength, flexibility, agility, and resilience.

While it may not be the quintessential approach for those solely focused on muscle growth and bodybuilding, its impact on building a strong, agile, and resilient body is undeniable.

So, by integrating functional training into your routine, you’re not just working out — you’re preparing your body for real-life challenges and situations.

References:

1. Xiao W, Soh KG, Wazir MRWN, Talib O, Bai X, Bu T, Sun H, Popovic S, Masanovic B, Gardasevic J. Effect of Functional Training on Physical Fitness Among Athletes: A Systematic Review. Front Physiol. 2021 Sep 6;12:738878. doi: 10.3389/fphys.2021.738878. PMID: 34552511; PMCID: PMC8450457.
2. Bayartai ME, Ferreira PH, Pappas E, Pinheiro MB, Dambadarjaa B, Khuyagbaatar E, Sullivan J. Genetic and environmental effects on lumbar posture, flexibility and motion control in healthy adults. Musculoskelet Sci Pract. 2020 Dec;50:102253. doi: 10.1016/j.msksp.2020.102253. Epub 2020 Sep 4. PMID: 32920227.

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