6-Week Functional Fitness Training Plan
Build real-world strength, mobility, and performance that carries beyond the gym.
Preview
- Builds real-world strength, mobility, and stability using only your bodyweight.
- Develops core control and joint balance without machines or weights.
- Improves movement efficiency and conditioning for daily life.
- 4-day split — Lower Strength, Upper Strength, Full Body Power, and Conditioning / Balance.
What you get
Digital access added to My Library after checkout. Bodyweight training for strength, mobility, and real-world movement.
Strength and size, with measurable progress.
Client-reported progress from NeuForm Strength + Hypertrophy feedback included bench +15 lb, deadlift +20 lb, and squat depth improved to 90 degrees at 385 lb.
- Bench: 190 → 205
- Deadlift: 385 → 405
- Squat depth: improved to 90 degrees at 385
Client-reported results. Individual outcomes vary.
Start Strength + HypertrophySet your nutrition targets
Start free in Nutrition Lab to estimate calories, protein, macros, hydration, meals, and weekly structure to support your training plan.
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Frequently Asked Questions
Quick answers before checkout.
Anyone who wants to improve strength, movement, and performance in and outside the gym — from athletes to everyday lifters.
A 4-day schedule alternating full-body resistance sessions with focused mobility and core training. Each week builds coordination, power, and endurance in balanced progression.
No equipment is required. The plan is built around bodyweight strength, mobility, balance, and conditioning. A mat, bench, wall, or open floor space can help, but they are optional.
Strength and mobility sessions each last 60–70 minutes including warm-ups and cooldowns.
Yes — all movements include scalable options, so it’s accessible for beginners but still challenging for experienced trainees.
Yes — metabolic circuits and loaded carries are integrated to build work capacity and functional endurance.
Digital plans are final sale. If you encounter a technical issue, contact NeuForm within 7 days for support.
