Functional Reboot: Real-Life Strength Program
WORKOUT SUMMARY
Main Goal
Functional Fitness
Workout Type
Strength Training
Fitness Level
Beginner
Program Duration
8 week
Days Per Week
4 Days/week
Time Per Workout
35-45 minutes
Equipment Required
Dumbbells, Pull-Up Bar, Mat
Target Gender
Male
Busy dads—shed the gut, rebuild the engine, and feel powerful again.
A practical, time-efficient plan tailored for busy fathers seeking to transform their physique and performance. Emphasizes full-body strength with compound lifts, core conditioning, and smart metabolic finishers to optimize energy—not deplete it. Built to reclaim capability, confidence, and control.
Upper Body Strength & Core Stability
| Exercise | Sets | Reps |
| Chest Press Machine | 3 | 8-12 |
| Pull up | 3 | 6-10 |
| dumbbell row | 3 | 8-12 |
| Standing Dumbbell Overhead Press | 3 | 8-10 |
| Plank | 3 | 1 |
| Russian Twist | 3 | 20 |
| Lying Floor Leg Raise | 3 | 15 |
| Bird Dog | 3 | 12-15 |
| Superman exercise | 3 | 12-15 |
Lower Body Strength & Core
| Exercise | Sets | Reps |
| Dumbbell Goblet Squat | 3 | 10-12 |
| Dumbbell Romanian Deadlift | 3 | 8-12 |
| Dumbbell Step Up | 3 | 8-12 per leg |
| Standing Calf Raise | 3 | 15-20 |
| Glute Bridge | 3 | 12-15 |
| Shoulder Tap Push up | 3 | 12-15 |
| seated back extension | 3 | 12-15 |
| Supine Spinal Twist | 3 | 15-30 sec |
| Seated Toe Touches | 3 | 10-12 per leg |
| Bird Dog | 3 | 12-15 |
Functional Full Body MetCon
| Exercise | Sets | Reps |
| Jump Squat | 3 | 8-12 |
| Kettlebell Swings | 3 | 12-15 |
| push up | 3 | 15 |
| Bodyweight Lunges | 3 | 12-15 per leg |
| Mountain Climber | 3 | 20 |
| High Knees | 3 | 30 seconds |
| Straight Leg Kickback | 3 | 12-15 |
| L Sit | 3 | 1 |
| Superman exercise | 3 | 12-15 |
| Plank | 3 | 1 |
Strength + Core Integration
| Exercise | Sets | Reps |
| Barbell Clean and Press | 4 | 6-8 |
| commander pull up | 3 | 6-8 |
| Reverse Lunge Knee | 3 | 8-10 per leg |
| Glute Bridge | 3 | 12-15 |
| Lying Floor Leg Raise | 3 | 15 |
| Russian Twist | 3 | 20 |
| Mountain Climber | 3 | 20 |
| Bird Dog | 3 | 12-15 |
| Standing Toe Touches | 3 | 15-20 sec |
