Functional Fitness PTS

Get Effective Workout Plans for All Fitness Levels

If you’ve never been quite sure what you should be doing in the gym then we have a range of workout plans that you can follow to help you with that.

Our options include:

When you order these we’ll take into account your current abilities and give you starting weights based on those, and you’ll receive JPEGs of the plans so you can read them off your phone as well as a link to a Google Sheets doc that you will also be able to edit so as to update the weights and reps as you improve:

If you want to get workout plans then we can help show you what to do in the gym.

In addition, our plans include links to instructions on how to perform the exercises, either from our website or social media platforms or from other reputable and science-backed sources, as well as links to videos on how to warm up and do post-workout stretching.

Free Workout Plans for Beginners

First of all, there are a couple of plans on this site that you can try for free:

  • The Full-Body Resistance Machine Workout, which also works all the major muscles in the body but does so using the machines you find in gyms that are often a good way for beginners to start resistance training.

Once you’re finding these plans too easy and want to progress to something more challenging then we have a number of plans you can purchase depending on your goals:

One-Off Programme Plans

For a single payment you receive a set of plans that you can use for as long as you find them effective, and they include:

  • The Functional Fitness Starter Workouts: £25

A two-way session plan split in which the legs are worked in one session and the upper body in the other, meaning you can alternate between them, which also incorporates exercises for all parts of the core as well as balance and cardio work.

  • The Pre-Work Workouts: £25

A concise, time-efficient plan where you go to the gym four times a week before work, but perform a shorter workout than you normally would, lasting under half an hour, saving time but still targeting all the major muscle groups over the course of the week.

  • The Leg-Focused Workout: £25

A session plan that works not just all the major leg muscles but all the supporting ones too, working in multiple planes of movement and helping build strength as well as improving balance, stability and mobility.

  • The Cardio Buffet Workout: £25

What’s a cardio buffet, you ask? Well, it’s a plan containing a range of exercises where you can choose which ones to perform based on how long you have. So you can select a few of them to do as a time-efficient 30-minute workout or do more and turn it into an hour-long session. Based on the principle of starting at a lower intensity then increasing this during the session before slowing down again towards the end, it includes a range of training systems including Tabata, HIIT and EMOM, as well as a mix of full-body, upper body and lower body exercises, giving you a lot of options to help you vary your cardio and maximise your workout time.

  • The Resistance Band Workout: £25

A full-body workout employing only resistance bands, meaning you can carry it out in the park or in the privacy of your own home.

  • The Swimming Workout: £25

A full-body plan where all the exercises work muscles and replicate movements you’d use in the best-known swimming strokes, improving your strength, endurance and range of motion to help you out next time you’re in the pool.

  • The Chaturanga Workout: £25

A plan comprised of exercises that will help you to perform this yoga move by breaking down each stage of it so you can more specifically target and strengthen the muscles used.

  • The Drop Sets Workouts: £25

If you feel your training has plateaued, shock the muscles into new growth by employing drop sets, which along with allowing you to work your muscles to failure more quickly, is also very time-efficient.

Subscribe to Programmes

With these you receive two new plans each month, which are more challenging than the last so as to ensure consistent progress. You’ll receive JPEG copies as well as a link to the plans on Google Sheets.

We have two key programmes, which are:

A comprehensive plan that works towards improving strength, definition, cardio, balance and mobility as well as removing any imbalances in the body by working everything evenly whilst keeping the body guessing and forcing it to adapt.

A long-term plan for increasing strength and muscle mass, which uses the principle of progressive overload to ensure you get stronger by moving you through different phases during the programme that not only increase the weights, reps and intensity but introduce new moves and training systems that are increasingly more challenging.

Bespoke Workout Plans

If you have particular fitness or strength goals then we can come up with a plan specific for you, taking into account not just your aims and current abilities but also any areas of weakness that need more work and any injuries or issues you need to work around. Prices for these are available on request and will depend upon how many plans you want.

Contact Us

If any of these are of interest, or you want to know more about them, then please email info@functionalfitnesspts.com and we can discuss further!

You can also use this contact form to ask us any questions you have:

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