Brandon Felan

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Functional Fitness

Functional Fitness Part One

Strength. Conditioning. Real-World Performance.

This full-body functional training program is built to make you stronger, more athletic, and more capable in everyday life. Each workout blends barbell strength work, targeted accessory training, and conditioning circuits to improve the way you move, lift, and perform. Through structured progressions and efficient, purposeful sessions, you’ll build real-world strength, increase work capacity, and develop the confidence to handle anything life throws at you.
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About the program

Functional Fitness is designed around building real-world strength by training all major movement patterns: squat, hinge, push, pull, and carry. The program blends barbell work, kettlebells, dumbbells, and bodyweight training to develop power, endurance, stability, and athletic control. Each training day features a primary lift — such as a squat, bench, row, overhead press, or deadlift — followed by supersets and accessory work that target mobility, structural balance, and joint resilience. Conditioning finishers like EMOMs, intervals, and full-body circuits improve your work capacity and overall performance. TRAINING FOCUS - Build functional strength that carries over to daily life - Improve mobility, stability, and movement quality - Increase muscular endurance and conditioning - Develop balanced strength across major muscle groups - Follow a clear, progressive structure that keeps you improving weekly
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    Weekly Training Split

    Here’s how each week is structured: - Monday: Quad-Dominant Strength + Conditioning - Tuesday: Chest & Triceps + Core - Wednesday: Back & Traps + Conditioning - Thursday: Delts & Biceps + Core - Friday: Hamstring-Dominant Strength + Conditioning

      Workouts

      Functional Fitness 1
      Functional Fitness 1
      5.0
      1
      Functional Fitness 2
      Functional Fitness 2
      5.0
      Functional Fitness 3
      Functional Fitness 3
      5.0
      Functional Fitness 4
      Functional Fitness 4
      5.0
      Functional Fitness 5
      Functional Fitness 5
      5.0

      App features

      Reminders
      Set workout reminders to stay on track!
      Video Workouts
      Easy-to-follow videos for every workout in the program.
      Lifetime Access
      Once you purchase, you own the program forever!
      Streaks
      Complete at least one workout every week to get a streak!
      Favorites
      Save your favorite workouts with the click of a button.
      Stream Anywhere
      Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
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      /images/landing/features/reminders.pngframe
      Reminders
      Set workout reminders to stay on track!
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      About Brandon Felan

      Online personal trainer

      I’m a NASM-certified coach with over seven years of experience in the fitness industry. I got my start at the YMCA before leading group fitness classes for 20+ clients at a local gym. Today, I work full-time in engineering — but fitness has always been where my passion lives. I understand what it’s like to work long days, juggle family life, and still try to find the energy to take care of your health. That’s why every program I create is built to be fun, efficient, and effective. No wasted time. No guesswork. Just smart training that builds strength, confidence, and momentum. I launched Felan’s Fitness in February 2023 while on paternity leave, determined to help people transform their lives the same way fitness transformed mine. Since then, I’ve balanced everything that matters most to me: - Being the best husband and father I can be - Working a full-time engineering career - Running a gym and coaching people toward their strongest selves My mission is simple: help you build a body and lifestyle you’re proud of — even on your busiest days.
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      Get support & accountability from our amazing community

      Find encouragement and accountability by connecting with others in our exclusive private community. There you can learn about nutrition, learn more about form, and connect with other members. Bonus: Brandon will be right there to cheer on you.

      Frequently asked questions

      What is Functional Fitness?
      Functional Fitness trains the major movement patterns your body uses every day—squatting, pressing, pulling, hinging, carrying, and rotating. This program blends strength and conditioning to improve mobility, stability, endurance, and overall physical capability.
      Who is this program for?
      Anyone who wants to feel stronger, move better, enhance athletic performance, or build a well-rounded foundation for long-term training.
      What equipment do I need?
      Barbell, bench, dumbbells, kettlebells, resistance bands, and basic cardio equipment (rower/bike/ski). Modifications can be made if you’re missing some equipment.
      How long are the workouts?
      40–60 minutes, depending on how you pace your supersets and conditioning circuits.

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