2984: The 5 Most Functional Exercises You Can Do
Nov 07, 2026
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What does “functional” really mean? It means the strength you build in the gym carries over to real life. The guys share the 5 most functional lifts: the big 4 (bench, deadlift, squat and overhead press), sled work in every direction, heavy carries, Cossack squats, and pull ups and dips. They also talk about Organifi Beauty Gummies, why full body three days a week works so well, a four minute strength study, an inverted iron cross, the single leg RDL on a landmine, how GLP-1 users lose key nutrients, and the Caldera Lab regimen. Then they coach live callers submitted through mplivecaller.com.
SPONSORS
Organifi (Beauty Gummies): https://organifi.com/mindpump
Code: MINDPUMP for 20% off.
Caldera Lab (The Regimen): https://calderalab.com/mindpump
Code: MINDPUMP for 20% off.
LMNT (electrolytes): https://drinklmnt.com/MindPump
Free sample pack with any purchase, no code needed.
LINKS
Submit a live caller question: https://mplivecaller.com
Mind Pump Store: https://mindpumpstore.com
Maps Fitness Products: https://mapsfitnessproducts.com
Instagram: @mindpumpmedia
00:00 – Intro
02:25 – What “functional” really means, and Lift 1: the big 4 (bench, deadlift, squat and overhead press)
08:29 – Lifts 2 and 3: Sled work in every direction and heavy carries
17:24 – Lifts 4 and 5: Cossack squats, pull ups and dips
21:54 – Organifi Beauty Gummies and Sal’s switch to full body three days a week
27:54 – The four minute strength study and Justin’s inverted iron cross
41:19 – The single leg RDL on a landmine and belt squat ideas
47:30 – How GLP-1 users are missing key nutrients, and the Caldera Lab regimen
56:13 – Caller: Tim (Australia) — came off GLP-1 and kept his muscle, wants to be lean for a March wedding
1:04:04 – Caller: Miguel (Philippines) — strength is up but the scale hasn’t moved, weekend eating is the problem
1:22:06 – Caller: Robert (Texas) — lost weight, now stuck on a plateau, needs more food and more sleep
1:32:31 – Caller: Jordan (Nova Scotia) — 15 years of lifting, low energy and poor sleep, overtrained
