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Functional Power Circuit - Get ready for life's challenges. | Salihaku

PROGRAM

Functional Power Circuit

Unleash your power. Build a body for real life.

Duration:6 weeks

Level:Intermediate

Focus:Functional

Sessions:3x / week

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Programs
Functional Power Circuit

Functional Power Circuit is a 6-week intermediate program designed to build comprehensive functional strength and explosive power. Each workout combines compound movements in a circuit-style format, simultaneously challenging your muscles and cardiovascular system. This program will improve your coordination, stability, and overall athletic performance, making you stronger for everyday life.

Workout Plan

Week by week program

1

Week 1

3 training days

1

Full Body Workout A

Pendulum Squat
3 × 10-12

Equipment used

Alternate Arm Curl

Super Seated Calf

Super Rowing Machine

Super Leg Press 45

Adjustable Cable Crossover

Gluteus Machine

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Super Vertical Chest Press

3 × 10-12

Super Rowing Machine

3 × 10-12

Seated Leg Curling

3 × 12-15

Back Deltoids Machine

3 × 12-15

Core Crunch Machine

3 × 15-20

2

Full Body Workout B

Belt Squat
3 × 10-12
Super Deltoid Press
3 × 10-12
Super Lat Machine Convergent
3 × 10-12
Pectoral Machine
3 × 12-15
Alternate Arm Curl
3 × 10-12 per arm
Alternate Arm Extension
3 × 10-12 per arm

3

Full Body Workout C

Super Leg Press 45°
3 × 10-12
Super Horizontal Multi Press
3 × 10-12
T-Bar Row
3 × 10-12
Gluteus Machine
3 × 12-15 per leg
Cable Lateral Raise
3 × 12-15 per side
Super Seated Calf
3 × 15-20

2

Week 2

3 training days

1

Full Body Workout A

Pendulum Squat
3 × 10-12
Super Vertical Chest Press
3 × 10-12
Super Rowing Machine
3 × 10-12
Seated Leg Curling
3 × 12-15
Back Deltoids Machine
3 × 12-15
Core Crunch Machine
3 × 15-20

2

Full Body Workout B

Belt Squat
3 × 10-12
Super Deltoid Press
3 × 10-12

3

Full Body Workout C

Super Leg Press 45°
3 × 10-12
Super Horizontal Multi Press
3 × 10-12

3

Week 3

3 training days

1

Full Body Workout A

Pendulum Squat
4 × 8-10
Super Vertical Chest Press
4 × 8-10
Super Rowing Machine
4 × 8-10
Seated Leg Curling
3 × 10-12
Back Deltoids Machine
3 × 10-12
Core Crunch Machine
4 × 15-20

2

Full Body Workout B

Belt Squat
4 × 8-10
Super Deltoid Press
4 × 8-10

3

Full Body Workout C

Super Leg Press 45°
4 × 8-10
Super Horizontal Multi Press
4 × 8-10

4

Week 4

3 training days

1

Full Body Workout A

Pendulum Squat
4 × 8-10
Super Vertical Chest Press
4 × 8-10
Super Rowing Machine
4 × 8-10
Seated Leg Curling
3 × 10-12
Back Deltoids Machine
3 × 10-12
Core Crunch Machine
4 × 15-20

2

Full Body Workout B

Belt Squat
4 × 8-10
Super Deltoid Press
4 × 8-10

3

Full Body Workout C

Super Leg Press 45°
4 × 8-10
Super Horizontal Multi Press
4 × 8-10

5

Week 5

3 training days

1

Full Body Workout A

Pendulum Squat
4 × 6-8
Super Vertical Chest Press
4 × 6-8
Super Rowing Machine
4 × 6-8
Seated Leg Curling
4 × 10-12
Back Deltoids Machine
4 × 10-12
Core Crunch Machine
4 × Failure

2

Full Body Workout B

Belt Squat
4 × 6-8
Super Deltoid Press
4 × 6-8

3

Full Body Workout C

Super Leg Press 45°
4 × 6-8
Super Horizontal Multi Press
4 × 6-8

6

Week 6

3 training days

1

Full Body Workout A

Pendulum Squat
4 × 6-8
Super Vertical Chest Press
4 × 6-8
Super Rowing Machine
4 × 6-8
Seated Leg Curling
4 × 10-12
Back Deltoids Machine
4 × 10-12
Core Crunch Machine
4 × Failure

2

Full Body Workout B

Belt Squat
4 × 6-8
Super Deltoid Press
4 × 6-8

3

Full Body Workout C

Super Leg Press 45°
4 × 6-8
Super Horizontal Multi Press
4 × 6-8

Super Deltoid Press

Super Pendulum Squat

Alternate Arm Extension

Seated Leg Curling

Super Horizontal Multi Press

Total Core Crunch Machine

Super Lat Machine Convergent

Pectoral Machine

Super Vertical Chest Press

Super Lat Machine Convergent

3 × 10-12

Pectoral Machine

3 × 12-15

Alternate Arm Curl

3 × 10-12 per arm

Alternate Arm Extension

3 × 10-12 per arm

T-Bar Row

3 × 10-12

Gluteus Machine

3 × 12-15 per leg

Cable Lateral Raise

3 × 12-15 per side

Super Seated Calf

3 × 15-20

Super Lat Machine Convergent

4 × 8-10

Pectoral Machine

3 × 10-12

Alternate Arm Curl

3 × 8-10 per arm

Alternate Arm Extension

3 × 8-10 per arm

T-Bar Row

4 × 8-10

Gluteus Machine

3 × 10-12 per leg

Cable Lateral Raise

3 × 10-12 per side

Super Seated Calf

4 × 12-15

Super Lat Machine Convergent

4 × 8-10

Pectoral Machine

3 × 10-12

Alternate Arm Curl

3 × 8-10 per arm

Alternate Arm Extension

3 × 8-10 per arm

T-Bar Row

4 × 8-10

Gluteus Machine

3 × 10-12 per leg

Cable Lateral Raise

3 × 10-12 per side

Super Seated Calf

4 × 12-15

Super Lat Machine Convergent

4 × 6-8

Pectoral Machine

4 × 10-12

Alternate Arm Curl

4 × 8-10 per arm

Alternate Arm Extension

4 × 8-10 per arm

T-Bar Row

4 × 6-8

Gluteus Machine

4 × 10-12 per leg

Cable Lateral Raise

4 × 10-12 per side

Super Seated Calf

4 × Failure

Super Lat Machine Convergent

4 × 6-8

Pectoral Machine

4 × 10-12

Alternate Arm Curl

4 × 8-10 per arm

Alternate Arm Extension

4 × 8-10 per arm

T-Bar Row

4 × 6-8

Gluteus Machine

4 × 10-12 per leg

Cable Lateral Raise

4 × 10-12 per side

Super Seated Calf

4 × Failure