Build Strength & Move Better | My Functional 5-Day Workout Split 🔑

Hellooooo! In this video, I’m breaking down my functional 5-day workout split designed to improve strength, mobility, and overall performance. Whether you’re an athlete or just looking to train smarter, this split will challenge you and help you reach your fitness goals! During the video I also talk about some common beginner fitness FAQs that I get asked such as: - Is there a correct workout split to follow? Ex. full body or push pull legs - Do you need to follow a program to see results - Does training get easier as you progress Full body warm up video: https://www.youtube.com/watch?v=6EabSIXC7Y4&t=1s Check out the full details of each workout below: Day 1: Full Body: Warm up Cicruit: 3 sets 10x KB Gorilla Rows 10x RDLs 10x KB Deadbugs Barbell deadlifts 3 sets of 6-8 reps Overhead barbell press 3 sets of 4 reps (20 seconds rest after 2 reps) Inverted Smith Machine Row 3 sets of 10-12 reps Single leg angled leg press 3 sets 10-12 reps each leg Superset: 3 sets Hammer curls 12-15 reps Lateral raises 12-15 reps Day 2: Upper Body Warm up - 3 minute ski-erg, consistent pace Circuit: 3 sets 10x suspension low bar row 10x banded around the world 10x banded face pull Barbell bench press - 4 sets of 5 reps Pendlay Row - 4 sets of 5 reps Dumbbell Seated Shoulder Press - 3 sets of 8-10 reps Negative Pull ups - 4 sets of 5 reps Hanging Iso-Hold knees at 90 degrees - 2 sets max hold SUPERSET: 3 sets Rear delt fly - 12-15 reps Cable cross over tricep push down - 12-15 reps Day 3: Lower Body Workout Warm-up circuit: x3 sets Worlds Greatest Stretch 6 reps Dynamic Side Plank 8-10 reps each side Kettlebell Goblet Squat 10-12 reps WORKOUT: 60s rest in between sets Double Kettlebell front squat 3 sets, 8-12 reps Smith Machine Hip Thrust 3 sets, 8-12 reps Cable Hip Abduction 3 sets, 12-15 reps Seated Leg extension 3 sets, 12-15 reps Stability ball roll out 3 sets, 10-12 reps HIIT Circuit: 4x sets Assault Bike - 30 calories Dumbbell Deadlift burpees - 12 reps Dual Dumbbell Hang Power clean - 12 reps 90 second rest Day 4: ACTIVE RECOVERY DAY 45 mins walk and stretching Day 5: Full Body Conditioning CIRCUIT: 3 sets 15 V ups 15 DB Plank Pull throughs CIRCUIT: 3 sets 250m sprint row 30 seconds hollow body hold 15 box jumps CIRCUIT: 3 sets 20m sled push Alternating plank raises 15 15 bosu ball squats Don’t forget to like, comment, and subscribe if you enjoy this content! Let me know in the comments which day you’re most excited to try or how you structure your weekly workouts. Find me on other platforms so we can stay connected! 🥹👇 Instagram - @spen_fitness | / spen_fitness TikTok- @spen_fitness | https://vm.tiktok.com/ZM8QkRHM5/ Linktree- https://linktr.ee/spen_fitness (all my latest discount codes etc) #fullbodyworkout #hybridtraining #workoutsplit Tags & Search Terms: functional workout split, 5-day workout split, strength training routine, functional fitness workouts, weekly workout routine, build strength and move better, intense functional training, workout split for athletes, full-body workout split, mobility and strength training, weekly workout plan, push pull workout split, functional training for beginners, intense weekly workout plan, gym workout ideas, 5-day fitness plan, train like an athlete, functional movement exercises, best workout split for strength, strength training tips, how to plan your workouts, workout for mobility and power, gym routine for beginners. hybrid training, beginner fitness faq, beginner gym, fitness tips, gym tips