500
FUNCTIONAL500 · EVERYDAY STRONG

10,000
REPS.
4 WEEKS.
YOU IN?

Five workouts. 500 reps each. Four weeks to find out what you're made of — with two practice weeks to build into it first. This is a challenge. It's supposed to be hard.

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WHAT IS FUNCTIONAL500?
10,000
TOTAL REPS
500
REPS PER WORKOUT
5
WORKOUTS
4
WEEKS
WHAT IS IT

NOT A
PROGRAMME.
A CHALLENGE.

FUNCTIONAL500 is four weeks of honest work, with two practice weeks to build into it first. Five hundred reps a day, five days a week — Push, Pull, Squat, Lift, Core. 10,000 reps on the dot. No filler. No rest days built in as an excuse to coast.

The first two weeks are your practice rounds — learn the movements, build the habit, find your baseline. If you've done this before, treat them as active warm-up weeks. From week three the weights climb and the real work begins.

By week six you'll be moving serious weight through serious volume — and you'll know exactly what you're made of. This is functional strength. Not mirror muscles. The kind that carries boxes, climbs hills, and still has something left at the end of the day.

FROM THE PROGRAMME
"Most programmes ask you to get comfortable. This one asks you to get honest."
THE 5 WORKOUTS

500 REPS.
FIVE WAYS.

01
ABS500
CORE & TOTAL BODY
The one everyone underestimates. 500 reps of rotational strength and stability. The foundation everything else is built on.
500
REPS
02
PUSH500
CHEST · SHOULDERS · TRICEPS
Pressing power, week on week. By week four the weight you started with feels like a warm-up.
500
REPS
03
PULL500
BACK · BICEPS · GRIP
Rows, pulls, high pulls. The most undertrained pattern in most gyms — and the one that changes how you move.
500
REPS
04
SQUAT500
LEGS · GLUTES · HIPS
No shortcuts here. 500 reps that test your legs, your lungs, and your willingness to keep going.
500
REPS
05
LIFT500
FULL BODY · EXPLOSIVE
Deadlifts. KB pulls. Loaded carries. Raw, functional power — the kind no machine can build.
500
REPS
WHAT YOU GET

A TRAINING APP.
NOT A PDF.

Your access code unlocks a web-based app built specifically for this challenge. Everything you need, every session — on your phone or any device.

▶
WORKOUT PLAYER
Follow along exercise by exercise. Rep counter, rest timers, split tracking — all built in. Just open and work.
◈
50-EXERCISE LIBRARY
Every exercise demonstrated with video and coaching cues. Know what good form looks like before you start.
≡
SPLIT TIME TRACKING
Your times are recorded every week and compared week on week. You'll see yourself getting faster.
✦
RECOVERY PROTOCOLS
Daily recovery checklists and week-by-week guidance. Recovery is half the programme. The app keeps you accountable for both.
THE HONEST TRUTH

WEEK BY
WEEK.

WEEK 1 — LEARN THE MOVEMENTS
This week is not about intensity. It's about showing up and learning what you're working with. Get through every exercise. Find your technique. Build the habit of walking in and getting it done — because that habit is half the battle.
WEEK 2 — PRACTICE
Still a practice week — 35 reps each exercise, 350 total. No timer. No pressure. But give it some pace. Some effort. See how the body reacts. You'll get a feel for what's coming and set yourself up nicely for the challenge ahead. The jump to 50 reps in Week 3 will feel significant — this week makes it less of a shock.
WEEK 3 — THIS IS WEEK ONE
The challenge starts here. 10,000 reps. Start the clock. Find a pace and don't die. The practice weeks were for this moment — you know the movements, you have a baseline, now it's time to see what you've got. Don't go out too hard. The goal is to finish.
WEEK 4 — WORK SMARTER
You have data now. Use it. 50 reps straight isn't the only way. Try 5×10. Break it up. Make it feel manageable — especially on the exercises that don't need to be a grind. Pacing and rep schemes matter. This week is about figuring out what works for you.
WEEK 5 — FIND YOUR FORMULA
This week is about discovery. You have options — try 25 reps, rest, then 15, then 10. That's your 50 done in three clean sets. Or 5×10 for the exercises that beat you up. Or 50 straight when it's an easier movement. There's no wrong answer. The question is: what gets you through with the best quality, the best time, and something left in the tank? Figure that out this week and Week 6 becomes a weapon.
WEEK 6 — NO EXCUSES
Your body is beat up. You're sick of counting to 50. You're starving for something different. Let that go. Use harder progressions. Go for the weight you've been avoiding. A compulsory full rest week follows — so leave nothing in the tank. This is what the whole six weeks were building toward. Break or breakthrough. It's all you.
THE CHALLENGE STARTS HERE

10,000 REPS
FOR $47.

One payment. Instant access. No subscription, no recurring charges. Your code is valid for 12 months — run the challenge, recover, go again.

$ 47
FUNCTIONAL500
ONE-TIME PAYMENT
12 MONTHS ACCESS
NO SUBSCRIPTION
Workout Player — all 5 workouts, every week
50-Exercise Library with video demos
Split Time Tracking — week on week
Recovery Protocols & daily accountability
Weekly coaching notes — all 6 weeks
TAKE THE CHALLENGE →
↺
7-DAY GUARANTEE
Complete Week 1. If you don't think it's worth every cent, email us and we'll refund you in full — no questions asked. We just ask that you actually do the work first. Screenshots don't count.
◉
ONE CODE · ONE DEVICE
Your access code is personal to you. The app saves your progress to the device you log in on — if you switch devices your data won't carry over. Keep your code private. Sharing it means sharing your progress history with someone else, and we reserve the right to revoke codes that are being used across multiple accounts.
SECURE CHECKOUT · AUD · WORKS ON ANY DEVICE
BARBELL, DUMBBELLS OR KETTLEBELLS · HOME GYM OR COMMERCIAL