Health & Wellness Blog

Program of the Month – March

March Program of the Month is brought to you by Performance Coach Eamon Brownlie!


This month’s program is structured around training the big lifts multiple times a week, with the goal to improve efficiency of movement patterns and gain overall strength. Over a duration of 4 weeks + deload, this program is suitable for both beginner and intermediate levels.

In this program, rather than focussing on one particular strength protocol for a phase of training, you will break your next 4 weeks into 4 days per week, each day having a specific focus. For 3 of these days you will Squat, Bench and Deadlift, and on the 4th you will complete accessory work.

Each of the 3 big lifts has a Strength, Functional Hypertrophy and Hypertrophy focus on individual days and it is important to work hard in the allocated rep ranges. Start at a weight that feels like an 8 out of 10 and once you are able to complete the top end of the rep range with a weight add additional weight and reset to the lower end of the rep range.

Example Training Week:

Monday – Day 1

Tuesday – Rest -Yoga/Steam/Mobility 

Wednesday Day 2

Thursday – Rest -Yoga/Steam/Mobility 

Friday Day 3 

Saturday – Day 4 Accessory 

Sunday – Rest 

Training Program:


Written by Performance Coach Eamon Brownlie

0434 375 092

Joining Function Well

Contact us or fill in the form below to arrange an induction with our friendly membership team. Looking forward to having you onboard!

Membership Enquiry

Make an enquiry

Our friendly team are always happy to help with any questions you may have

Alternatively call us on (07) 3852 3938

Free Visit Pass

Book Here

Locals and first time visitors only - Conditions apply.

Call us on (07) 3852 3938