StrengthFunctional Strength
A 45-minute functional strength session for men. Assisted Bulgarian split squats build single-leg strength, single-arm bent-over cable rows even out the back, cable twists train rotational control for 45 seconds a set, and deadlifts finish with 12 reps for the whole posterior chain.
Functional Strength at a glance
- Level
- Intermediate
- Duration
- 45 minutes
- Exercises
- 4
- Estimated burn
- ~380 kcal
- Equipment
- Barbell and plates
- Muscles worked
- Back, Glutes, Core
- Category
- Strength
- Made for
- Men
- Price
- Free
4 exercises in Functional Strength
- 1Assisted Bulgarian Split Squat4 × 8
- 4 × 10
- 3 × 45s
- 3 × 12
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Functional Strength
Rest 90 seconds on the split squats and rows, two minutes before the deadlift set. The point of the unilateral work is exposing your weaker side, so lead every exercise with the weaker limb and match the stronger one to it.
Functional Strength — questions
How long does Functional Strength take?
About 45 minutes from the first set to the last. The session contains 4 exercises and burns roughly 380 kcal for an average trainee.
What equipment do you need for Functional Strength?
Barbell and plates. The session is built around Assisted Bulgarian Split Squat, Cable one arm bent over row, Cable twist and more, and every exercise comes with a demo video in the GymiaFit app.
Is Functional Strength suitable for beginners?
Functional Strength is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Functional Strength work?
Back, Glutes, Core. 4 exercises, starting with Assisted Bulgarian Split Squat, Cable one arm bent over row, Cable twist.
Is Functional Strength free?
Yes. Functional Strength is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Functional Strength into the GymiaFit app — free, no account tricks, no paywall.
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