Functional Strength Is Back: How I Blend It Into My Upper/Lower Workout Split for Real Gains
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We’ve entered a new era of training. According to the American College of Sports Medicine, functional fitness and traditional strength training are among the top trends for 2025. ACSM+1
And here’s the truth: if you’re chasing muscle for aesthetics but your body can’t move, recover, or stay healthy—you’re missing half the equation.
At Normal Life Fitness, we don’t just build muscle. We build usable muscle. We train for strength, movement quality, and durability.
This guide shows how I weave functional strength into my upper/lower workout split—so you get size + strength + longevity.
🧠 Step 1: Why Functional Strength Matters
Functional training isn’t just machines and arms. It’s a movement that translates into life. Studies show it improves balance, coordination, and muscle control in real-world tasks. Verywell Health+1
Plus, strength training isn’t just about looking good—it’s about lasting health. 90 minutes per week of resistance training could slow biological aging by ~4 years. Prevention
So when you train hard, you aren’t just building muscle. You’re building longevity.
🏋️ Step 2: My Real Upper/Lower Split (With Functional Flair)
Here’s the exact split I run—and yes, I’ve injected functional drills into it:
Monday – Upper A (Chest + Biceps + Functional Add‑Ins)
- Smith Machine Incline Press
- Cable Chest Fly (Low → High)
- Machine Chest Press
- Incline Dumbbell Curls
- Preacher Curls
- Bonus: Unilateral Dumbbell Farmers Walk (40‑60m)
Tuesday – Lower A (Quads + Glutes + Functional Add‑Ins)
- Smith Front Squats
- Leg Press
- Walking Lunges / Bulgarian Split Squats
- Glute Kickbacks
- Seated Calf Raises
- Weighted Ab Circuit
- Bonus: Sled Push (3 rounds)
Thursday – Upper B (Back + Shoulders + Arms + Functional)
- Lat Pulldowns
- Seated Cable Rows
- Dumbbell Lateral Raises
- Smith Overhead Press
- Cable Rear Delt Flys
- Rope Triceps Pushdowns
- Alternating Dumbbell Curls
- Bonus: Kettlebell Rack Carry (2×45s)
Friday – Lower B (Hamstrings + Glutes + Functional)
- Romanian Deadlifts
- Lying Hamstring Curls
- Hip Thrusts / Glute Bridges
- Cable Pull‑Throughs
- Standing Calf Raises
- Hanging Leg Raises + Russian Twists
- Bonus: Box Jump or Explosive Step‑Up (3×5)
Wednesday & Sunday are recovery/mobility days. Saturday is optional for a pump session or catching up.
🥗 Step 3: Eat for Strength + Size
You don’t need to live on bland meals. Here’s what I really eat:
Morning:
- Protein shake (1.5–2 scoops whey + whole milk)
- Protein yogurt (25g+ protein)
Lunch:
- Tuna sandwich or gourmet burger on sourdough
Dinner:
- Pasta/rice + shrimp or chicken or ground beef
Snacks/Add‑ons:
- Peanut butter toast, protein bar, whole milk, eggs, etc.
Supplements I use:
- Whey Isolate
- Creatine Monohydrate (5g daily)
- Electrolyte mix
- No unnecessary fluff—just the stack that gets it done.
🧠 Step 4: Trust the Process
- Track monthly, not micro‑weekly
- Celebrate strength, not just looks
- Some days you’ll feel unstoppable. Others, flat. Still show up.
- Bonus tip: Work functional movements when you’re tired—they build resilience.
🎯 Final Call to Action
Want the full routine of all functional add‑ins and split breakdowns?
DM me “FUNCTIONAL” or comment “READY” and I’ll send you the PDF + short‑form video training.
#TrainHardLiveNormal #NormalLifeFitness
Build muscles that move. Strong bodies that last.