6 Week High-Intensity Functional Training Workout

Walter Hinchman
Written By: Walter Hinchman
December 16th, 2020
Updated: May 28th, 2021
Categories: Workouts Fat Loss At Home
183K Reads
6 Week High-Intensity Functional Training Workout
This 6-week program combines high-intensity interval training methodologies with functional bodybuilding to transform your physique and up your athletic performance.
Workout Summary

Workout Description

Times are a changin'. With more and more people working from home and staying clear of large crowds, many people have decided to cash in their old gym memberships to start fresh and build their own garage gyms and workout from home.

Although working out from home is arguably more convenient, it does present its own challenges. Whether it’s virtual group classes or a heavy lifting session in the garage, maintaining motivation and focus can be hard when you’re the only one keeping you accountable is yourself. It can be even tougher to force yourself out of the sweat pants you’ve been wearing for weeks at a time and workout in the same space you work.

Recommended: Need help losing fat? Take our Free Fat Loss Course

“People and myself included thrive off of group fitness. Whether it’s the conventional style gym, bodybuilding or training at a local CrossFit box, working out with or around others is accountable and motivating at the same time”, says CrossFit Level 2 Coach Zach Kaiser.

Training in isolation can be deafening and even defeating. Finding motivation and redefining your why is more important than ever to keep you going. The second challenge is programming, which is exactly why you’re here. This six-week workout program includes training modes such as high-intensity functional training, functional bodybuilding, and accelerated cardio movements. With just a few key pieces of workout equipment, you’ll be able to build more strength, more muscle, and optimize your athletic performance all from the comfort of your own garage.

High-Intensity Functional Training (HIFT)

High-intensity functional training (HIFT) methods have exploded in popularity over the last ten years. A recent survey conducted by the American College Of Sports Medicine found that high-intensity training methods are in fact one of the leading trends in the fitness industry.

High-intensity functional training programs are designed to incorporate multiple facets of training modalities, including principles of high-intensity interval training (HIIT) and functional training where relatively short bouts of high intensity exercise are used as an alternative to traditional aerobics training to promote metabolic conditioning. HIFT uses a training approach and principles from HIIT to structure intervals and use traditional HIIT workouts such as interval sprints, and rows as part of the programming. HIFT includes resistance training movements and olympic movements, performed at a quick pace under varying loads. HIFT emphasizes multi-jointed compound and constantly varied movements that can be modified to any fitness level.

HIFT programs are designed to build more strength, improve mobility, and produce greater muscular endurance. There’s a reason why Navy SEALS incorporate the same type of training in their tactical workout programs. If you’re ready for an all-out assault on what your body is truly capable of this training program is definitely for you.

Functional Bodybuilding

Functional bodybuilding is very similar to traditional bodybuilding. The only difference between the two is the training objective. Bodybuilding’s sole purpose is to create perfectly defined aesthetics. Functional bodybuilding focuses on building strength, and improving mobility to achieve better athleticism, workout performance, and to maximize your function based around human movement in a practical application. For example, bicep curls will help create a more aesthetically pleasing physique, yet they won’t necessarily help with the strength needed to perform common daily tasks.

Swolverine athlete prepping to do a back squat.

Equipment You'll Need

  • Kettlebells (Moderate – Heavy)
  • Barbell
  • Plates (25-45lb, with maximum load exceeding 135lb)
  • Bench
  • Box (Something to jump on)
  • Resistance Band (moderate to intense)
  • Dumbbells (Moderate – Heavy)

Sample Workout Schedule

This is a 6-day program with 3 functional bodybuilding workouts and 3 HIFT workouts per week. Every 2 weeks, you'll add in the Strength Ladder workout before either the Chest & Triceps workout or Back & Biceps workout.

A sample schedule could look like this:

Week 1

  • Monday: Chest & Triceps
  • Tuesday: HIFT
  • Wednesday: Back & Biceps
  • Thursday: HIFT
  • Friday: Legs & Shoulders
  • Saturday: HIFT
  • Sunday: Rest

Week 2

  • Monday: Strength Ladder, Chest & Triceps
  • Tuesday: HIFT
  • Wednesday: Back & Biceps
  • Thursday: HIFT
  • Friday: Legs & Shoulders
  • Saturday: HIFT
  • Sunday: Rest

Day 1: Chest & Triceps

Perform the following exercises with 65-75% max effort.

Exercise Sets Reps Rest
Flat Dumbbell Bench 4 15 1 min
Incline Dumbbell Bench 4 12 1 min
Narrow Push Up 4 12 1 min
Dumbbell Kickbacks 4 12 1 min
Dumbbell Pec Fly 4 12 1 min
Bench Dips 4 15 1 min
Glute Bridge Single-Arm Kettlebell Bench Press 4 12 1 min

Day 2: HIFT

Perform the following exercises back-to-back with no rest. Complete 5 rounds for time. 

Exercise % Max Effort Reps
Wall Balls 85% 20
Kettlebell Swings 85% 15
Run 65-75% 400 meters

Day 3: Back & Biceps

Exercise % Max Effort Sets Reps Rest
Single-Arm Kettlebell Row 65-75% 4 12 1 min
Bicep Hammer Curls 65-75% 4 10 1 min
Single-Arm Incline Row 65-75% 4 12 1 min
Bent Over Kettlebell Row 65-75% 4 10 1 min
Dumbbell Rear Delt Fly 65-75% 4 12 1 min
Pull Ups - 3 Failure 3 min
Resistance Band Bicep Curls - 3 Failure 2 min

Day 4: HIFT

Perform the following exercises back-to-back with no rest. Complete 5 rounds for time.

Exercise % Max Effort Reps
Power Snatch or Single Arm Dumbbell Snatch 65-75% 10
Kettle Bell Hollow Holds 85% 30 sec
Double/Single Unders - 30 sec

Day 5: Legs & Shoulders

Exercise % Max Effort Sets Reps Rest
Front Rack Kettlebell Reverse Lunge 65-75% 4 12 2 min
Front Rack Kettlebell Squats 65-75% 4 10 2 min
Kettlebell Suitcase Deadlift 65-75% 4 10 2 min
Single-Arm Kettlebell Strict Press 65-75% 4 12 1 min
Barbell Shoulder Press 65-75% 4 10 2 min
Resistance Band Front Raise - 3 Failure 1 min
Resistance Band Lateral Raise - 3 Failure 1 min

Day 6: HIFT

Perform the following exercises back-to-back with no rest with 65-75% max effort. Complete as many rounds as possible in 25 minutes.

Exercise Reps
Kettlebell Push Press 10
Box Jumps 8
Mountain Climbers 10

Strength Ladder

Perform the following exercises with 65-95% max effort. Repeat the following exercises once every two weeks. 

Exercise Sets Reps
Deadlift 8 12, 10, 8, 5, 5, 4, 8, 10
Squats 8 12, 10, 8, 5, 5, 4, 8, 10

Swolverine athlete setting up to perform a deadlift.

Supplement Reccomendations

High-intensity training programs demand more from your body, which includes key and vital nutrients for optimal performance. Supplementation is critical especially during extended periods of intense physical exercise and training.

Whey Protein Isolate

The most important macronutrient when it comes to building more muscle, is protein, and most of us are not getting enough protein through our diet, in order to reach our fitness goals. Not even close. That’s why adding in a couple scoops of high-quality protein powder into your diet is critical to reach your goals.

Whey protein isolate is a quick digesting milk protein that will help replenish your body to make bigger gains and lean out. Unlike traditional whey protein, whey isolate is filtered and removes excess lactose, fat, and carbohydrates leaving you with a purified and more concentrated protein. Whey protein isolate will help enhance your performance, optimize body composition as well as provide the essential amino acids to enhance exercise recovery.

Clean Carbs

One of the biggest challenges to building more muscle and developing the body you want, is eating and ingesting enough of the right carbohydrates. Complex carbohydrates are critical in providing the muscle fuel you need to build and rebuild muscle mass. The first source of energy your body utilizes for fuel is from glucose synthesized from the carbohydrates you eat and then stored as glycogen. Incorporating clean carbohydrate sources are critical to provide the long-lasting sustained energy you need to get through your workout at maximum capacity. 

Carbohydrates are often criticized and put on blast since most carbohydrate are broken down into the glucose, and spike insulin levels. Complex carbohydrates however are made of insoluble and soluble fiber, some of which pass through the gastrointestinal tract without raising blood sugar at all.


Branched chain amino acids are comprised of leucine, isoleucine, and valine. These three amino acids are responsible for stimulating muscle protein synthesis, or the muscle building process. Protein contains branched chain amino acids however, supplementing with BCAAs throughout the day, and/or around your training schedule will provide more muscle fuel and energy, to enhance your performance and recovery.

Normally, the body does not go straight to consuming amino acids for energy. Carbohydrates and fat are much easier for your body to utilize. Only when other energy stores are near depletion does metabolism shift toward amino acids. High-intensity training programs can often times lead to a catabolic state, therefore it is crucial to keep a positive amino acid balance throughout your workout, in order to maintain and build more muscle.


Kre-Alkalyn is a pH correct form of creatine monohydrate. Numerous studies have shown that creatine can enhance peak performance, strength and power output. Yet in some individuals creatine been known to cause some negative side effects such as bloating, water retention, and cramping. Additionally, creatine monohydrate has incredibly poor absorption, which results in wasted product and sub-par performance results.

Kre-alkalyn was created to address these negative side effects and to provide better bioavailability. Head-to-head studies suggest that Kre-Alkalyn can improve strength, power output, and even endurance more than traditional creatine monohydrate. High-intensity training programs require the body to go under strenuous aerobic and anaerobic conditions. By supplementing the body with kre-alkalyn, you will induce a greater improvement in exercise endurance and athletic performance, resulting in stronger lifts and bigger gains.

Swolverine athlete scooping beta-alanine and citrulline malate into shaker.

Citrulline Malate

Citrulline Malate is one of the best supplements to power your workout performance and build more muscle mass. Citrulline Malate plays an imperative role in the krebs/urea cycle and promotes the natural release of nitric oxide (NO). NO widens or dilates your blood vessels, pushing more oxygen and blood flow to the muscle tissue, resulting in better performance, muscle gain, and recovery. More oxygen and blood flow will enhance muscular endurance and VO2 max, optimizing your workout performance and HIFT results.

Related: 3 Ways Citrulline Malate Can Power Up Your Pre-Workout

Krill Oil

HIFT requires you to use multi-jointed and compounds movements, while moving heavy loads at a quick pace. Continuous physical strain to your body, can result in minor aches and pain in you tendons, ligaments, and joints. Krill oil is an amazing source of Omega-3 and essential fatty acids EPA and DHA. Studies have shown that omega-3 supplementation improves training performance, muscle development, reduces post workout inflammation, and helps protect joints and mobility.


Beta-alanine is one of the most researched sports performance products in the world. Studies show that 3.2-6.4g per day of Carnosyn Beta-Alanine supports increased time to failure, delayed muscle fatigue, and improved muscular endurance. If you’re entertaining any type of high-intensity training program, beta-alanine is a must have supplement in your regimen. Increased rep volume due to increased time to exhaustion will improve performance and gains.

Product Strength Endurance Recovery
Kre-Alkalyn X X  
Citrulline Malate X X X
Beta-Alanine X X  
Clean Carbs X X X
Whey Protein Isolate/Plant Protein X   X
L-Glutamine     X

Supplement Timing and Dosage


  • Clean Carbs: 1 Scoop
  • Whey Protein Isolate: 1 Scoop
  • Krill Oil: 500mg

30 Minutes Pre-Workout

  • BCAA: 6.5g
  • Beta-alanine: 5g
  • Citrulline Malate: 5g
  • Kre-Alkalyn: 3g

Intra-Workout/Between HIFT and FBB

  • Clean Carbs: 1 Scoop
  • BCAAs: 6.5g throughout workout

Immediately Post Workout

  • Whey Protein Isolate: 1 Scoop
  • Clean Carbs: 1 Scoop

Before Bed

  • Whey Protein Isolate mixed with Milk/Milk Alternative (Oat, Almond, Cashew, Macadamia): 1 Scoop

Michael M
Posted on: Tue, 05/21/2024 - 15:19

hey there, looking into this 6 week program. How do I get the full 6 week program rather just the first week?

M&S Team Badge
Posted on: Tue, 05/28/2024 - 08:31

Sorry for the confusion, Michael. You repeat the workouts for all six weeks.

Posted on: Mon, 03/25/2024 - 14:25

Can you change the rep and weight range for the lifting days? For example, on chest day, the first week do 4x15 then the following week do 4x5 with much heavier weights?

M&S Team Badge
Posted on: Wed, 03/27/2024 - 20:29

Hey Chris, thanks for reading M&S!

You may not achieve the same results, but you can certainly do it if strength is a priority for you.

Posted on: Thu, 03/28/2024 - 19:28

My goal is to lean out while maintaining muscle mass. If my nutrition supports it, will this routine help me achieve that goal?

M&S Team Badge
Posted on: Thu, 03/28/2024 - 20:47

I believe so, yes. Make sure you check your body composition every couple of weeks to make sure you're maintaining that mass.

Posted on: Tue, 03/19/2024 - 03:38

Hello (: I’m 1 week into the program and looking forward to the next 6 weeks. I would just like to ask if I could stick to the strength days and switch up HIFT workouts. Can I do interval running, boxing and HIIT on days of HIFT days? I will sometimes incorporate HIFT but would like to change it up a bit

M&S Team Badge
Posted on: Tue, 03/26/2024 - 07:12

If you find that will help you stay consistent, then I see no issue, Perry. Thanks for reading M&S!

Posted on: Tue, 01/02/2024 - 15:49

The workout is perfect, one thing I didn't understand. The strength ladder is done same day with chest and triceps every two weeks? Or on the rest day?


M&S Team Badge
Posted on: Tue, 01/02/2024 - 20:26

I would suggest doing it on the rest day, but you can do it on the chest and triceps day if you feel you can handle it, Hazem!

Jim Bowen
Posted on: Tue, 12/26/2023 - 03:56

Hi. Great workout. What do you recommend after the 6 weeks to follow this up?

M&S Team Badge
Posted on: Thu, 12/28/2023 - 21:17
Posted on: Wed, 06/14/2023 - 00:35

What sort of rest time would you recommend between sets on the strength ladder ?

M&S Team Badge
Posted on: Thu, 06/15/2023 - 06:33

60 seconds is a good range, but if you can cut it down to 45, that would be even better.

Abdul Azeem Faiq
Posted on: Sat, 05/20/2023 - 16:27

I am 102 kgs and 173 cms. I've been working out since 7 years and this workout looks for awesome. My goal is to lose weight and gain agility so that I can get quick on the field / sports. With my height and weight combination, do u suggest i start this workout routine or would you suggest another regime for me? Thank you!

M&S Team Badge
Posted on: Wed, 05/31/2023 - 08:54

Hi, Abdul. I say take this one on and give it all you got. Make adjustments for yourself if necessary, just make sure you are still giving your best effort. Let us know your results at the end. Thanks for reading M&S!

Posted on: Mon, 09/05/2022 - 01:27

Doing this program and loving it already. Question: can I add more abs workout to this? Or is it whole as it is? Also, can I do some cardio after strength days? If I’m doing this in a gym. Or would it be too much since I’m doing the HIFT THE next morning. I’d also like to know what to do after the 6 weeks

M&S Team Badge
Posted on: Tue, 09/06/2022 - 08:50

Hi, Perz. Yes, you can do your own extra ab training. You may want to reconsider the extra cardio so your body can recover after the training. As for after the six weeks, come on back after you finish this one, and let us know what your goals are at that point. We'll try to point you in the right direction. Thanks for reading M&S!

Jen S
Posted on: Sun, 04/16/2023 - 11:07

I love your workouts, Roger. What would be a good follow up to this? Could I stick to a similar format if I change the exercises, reps, and sets for long term fat burning goals?

M&S Team Badge
Posted on: Sun, 04/16/2023 - 11:31

Thank you very much, Jen! I really appreciate that comment. Yes, you can change those factors up and keep running the format. Let us know what you do and how it helps!

Posted on: Wed, 06/01/2022 - 08:28

Is the program designed only for fat loss? Or is it also suitable for someone who wants to look like an athlete and gain some muscle mass?

M&S Team Badge
Posted on: Sun, 06/05/2022 - 07:28

If your nutrition supports the training, you can build some muscle mass as well.

Posted on: Fri, 09/10/2021 - 22:47

Hey! This plan looks awesome! Do you guys and gals do your HIFT in the morning or the eve? Or, does it matter (as long as there is the calorie deficit)?

M&S Team Badge
Posted on: Thu, 09/23/2021 - 18:31

Hi, Cassandra. I prefer in the mornings, but ultimately doing it period is what matters. I'm sure others here will have their own preferences.

James Oliver
Posted on: Thu, 05/27/2021 - 16:34

I like the workout if can only to 3 days a week and can i do the hift workout after weight lifting for cardio or should I make the hift workout my next 3 days the next week?

M&S Team Badge
Posted on: Fri, 05/28/2021 - 09:24

Hey James - if you have the time and your recovery is solid, you can do the HIFT after the strength work.

Posted on: Mon, 05/10/2021 - 15:01

For Day 1, the last exercise says "Glute Bridge Single-Arm Kettlebell Bench Press". I'm guessing glute bridge should be a separate line with the kettlebell bench press on the next line. Is this correct? If so, what are the sets/reps for each?

M&S Team Badge
Posted on: Tue, 05/11/2021 - 09:41

Hey Saieed - the exercise listed is correct. You'll be holding a glute bridge on the floor while doing kettlebell presses

Dean Hayhow
Posted on: Thu, 04/29/2021 - 02:49

Can the HIFT workouts on their own be done without the other split in-between? Or vice versa? I don't have the option to workout 6 days. Or can the 6 days be split over two weeks?

M&S Team Badge
Posted on: Thu, 04/29/2021 - 09:19

Hey Dean - yes, you can pull the HIFT workouts out of this program and do them on their own.

Posted on: Fri, 03/26/2021 - 22:21

Really loved this program I've done it twice already. Is there something similar I can do moving forward!

M&S Team Badge
Posted on: Mon, 03/29/2021 - 10:27

Hey Nj - part 2 to this workout will be coming soon!

Posted on: Mon, 03/29/2021 - 10:34

Ok great! Do you know how long as I was going to start a 5 week program within a few days. Pls pls pls keep the equipment similar as it was very easy to workout at home

Posted on: Sat, 02/27/2021 - 08:17

I'm loving this program! Finishing wk 3 now, and have dropped almost 4% BF. Feeling stronger, looking much better, more flexible and less sore overall. I'm 53 and really needed to get away from the heavy single muscle focused routines. Thank you! When I finish wk 6, is it OK to keep doing HIFT, or should I switch styles or deload for a while before continuing HIFT?

M&S Team Badge
Posted on: Mon, 03/01/2021 - 09:50

Hey Blake - glad to hear you're loving the program! You can definitely repeat the program once you're done with the 6 weeks. I'd recommend doing a deload week/lower intensity week before starting the program again.

Posted on: Wed, 01/27/2021 - 09:50

hi is this plan good for weight loss getting lean

M&S Team Badge
Posted on: Fri, 01/29/2021 - 14:13

Hey Brenda - fat loss starts with your diet and eating in a caloric deficit. A solid diet paired with consistency in the gym will help you reach your goals. This workout is good for fat loss.

Posted on: Tue, 12/22/2020 - 23:18

for the strength ladder, is the weight same for all sets andreps (or use pyramid method)?

M&S Team Badge
Posted on: Wed, 12/23/2020 - 10:03

Hey jim - as the reps decrease, the weight will increase. As the reps increase, the weight will decrease.

Posted on: Fri, 12/18/2020 - 11:34

What if the gym i go to doesn't have wall ball? What alternative exercise can I do?

M&S Team Badge
Posted on: Mon, 12/21/2020 - 09:15

Hey Conan - you can do dumbbell thrusters instead.