FLEX is a strength-forward program that blends functional training with classic bodybuilding principles. You'll develop quality movement patterns, like the squat, hinge, push, pull, and press, while focusing on body composition, control, and muscular development.
Each workout is designed to help you move well and look strong while doing it. With an emphasis on tempo, form, and volume, FLEX helps you build real strength and lasting results, one lift at a time.
Programming example
Strength:
Incline Bench Press: 8-6-4
-Rest 2:00 b/t Sets-
GOAL: RPE (Rate of Perceived Excursion) 9 | Week 5 of 6. Final time seeing this primer piece this cycle. Let's get to about 1-2 reps short of failure on the final set of four! Enjoy.
Bodybuilding:
1.) 3-4 Sets
12-16 Incline Dumbell Bench Press (Moderate)
-Rest :10-
12-16 Dumbell Bench Press (Moderate)
-Rest :10-
Max Reps Bar Dips (minimum 8 reps)
-Rest :10-
Max Reps Dumbell Push-ups (minimum 8 reps)
-Rest :10-
16-20 Dumbell Chest Flys (Light)
-Rest 4:00 b/t Sets-
2.) 2-3 SETS
12/12 Single-Arm Dumbell Tricep Extension (Moderate)
-Rest 1:00-
12-16 Barbell Skull Crusher (Moderate)
-Rest 1:30 b/t Sets-
GOAL: RPE 10 | The last time seeing this GIANT set this cycle. Remember—the total volume adds up here fast. Try to squeeze out a few extra reps for each exercise and keep those :10 rest periods short. It can be tempting to take some additional time between movements, but that defeats the purpose here. We want to stack these reps and get a massive pump!
Functional Fitness is our flagship program and the main class at 5 Triple 9. Through constantly varied functional movements, you’ll build strength, mobility, and overall fitness designed to help you move better and feel stronger.
Read More →Start your journey here. Every member at 5 Triple 9 begins with Personal Training, your one-on-one introduction through our fitness assessment and fundamentals. It’s where we learn about your body, your goals, and set the foundation for lasting progress.
Read More →For strength that supports life. Legends 55+ offers smart, safe, and empowering training tailored for adults 55 and older.
Read More →Strength meets structure. FLEX is where functional movement and bodybuilding collide to help you move better and build lean, powerful muscle.
Read More →Reset and restore. Mindful Flow helps you recover with intentional movement, breath, and mobility work.
Read More →Your space, your pace. Open Gym gives you the freedom to train independently while enjoying full access to our facility.
Read More →Train harder, rise higher. Compete is our advanced track for athletes chasing the next level, more volume, more challenge, more performance.
Read More →Train anywhere, anytime. GO is our minimalist workout track for life on the move, just a few tools, real results.
Read More →Fast-paced, results-driven sessions to boost your performance.
Every workout scales to your level — beginner or advanced.
Train with certified coaches who guide you every step of the way.
