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Functional Swole
Over the past year I’ve tested, tweaked and perfected a program designed to help you pack on muscle and shred body fat. The result is Functional Swole, a program that combines compound lifts, body bui... Read More
‌Functional Swole

Functional Swole

10 Week Program
7 Days / Week
Sample Day
Here's a sneak peek from the Tree Trunks day
Chapter Thumbnail
Tree Trunks
Welcome to Functional Swole! Let's get after it.
Mobility + Prep
1
‌Standing Mobility
Standing Mobility
2
‌Ground Base Mobility
Ground Base Mobility
3
‌Upper Body Pillar Prep
Upper Body Pillar Prep
4
‌Band - Lower Pillar Prep
Band - Lower Pillar Prep
5
‌Pillar Prep (Core)
Pillar Prep (Core)
Cardio Warm Up
1
Bike, Ski, Run, Row, Or Incline
1 Set - 1) 15:00 m:s
CNS Prep
1
Circuit 2 rounds
‌Kettlebell Swing
Kettlebell Swing
2 Rounds - 1) 5 Reps2) 5 Reps
2
‌Squat Jumps
Squat Jumps
2 Rounds - 1) 3 Reps2) 3 Reps
Work 1
1
‌Barbell Squat
Barbell Squat
7 Sets - 1) 20 Reps2) 15 Reps3) 12 Reps4) 10 Reps5) 8 Reps6) 6 Reps7) 3 Reps
Work 2 (Superset)
1
Circuit 3 rounds
‌Barbell RDL
Barbell RDL
3 Rounds - 1) 10 Reps2) 10 Reps3) 10 Reps
Rest: 0:00 sec
2
‌Double Kettlebell Front Rack Step Ups
Double Kettlebell Front Rack Step Ups
3 Rounds - 1) 8R/8L Reps2) 8R/8L Reps3) 8R/8L Reps
Work 3 (Superset)
1
Circuit 4 rounds
‌Bodyweight Walking Lunges
Bodyweight Walking Lunges
4 Rounds - 1) 30 Reps2) 20 Reps3) 20 Reps4) 30 Reps
Rest: 0:00 sec
2
‌Leg Extension
Leg Extension
4 Rounds - 1) 25 Reps2) 25 Reps3) 25 Reps4) 25 Reps
Finisher
1
Bike, Ski, Run Or Row
1 Set - 1) 75-100 kcal
2
‌Decompression
Decompression

Meet Your Coach

Juan Leija
Juan Leija
Unconventional Gym Athlete
I'm a fitness professional with over 20 years of experience working with a wide range of individuals from professional athletes to stay-at-home moms. With my unconventional fitness approach to strength and conditioning programming, I help you achieve undeniable results. Building Muscle is not just about looking good, it’s about elevating your fitness by becoming STRONGER, HEALTHIER and more CONFIDENT so we can continue to do this for the long haul!!

Who's This For

Everyone. World-class celebrities, athletes, competitors, and influencers have always used unconventional methods to achieve undeniable results. Now the tides have changed as I’ve taken every workout I’ve put them through, and combined it to create the most powerful program on the planet. Results aren’t just promised, they’re f**kn’ guaranteed.

Equipment

Required
Kettlebells
Dumbbells
Barbells
Med Balls
Ski Erg
Row Erg
Air Bike

Features

Chat Your Coach
Track Exercise Progress
Web + Mobile Apps
Leave Notes
Integrate Wearables
Get Expert Coaching