Functional Strength 101
Written by Justina Ercole
Published on May 23, 2025
2,515 athletes joined
Stronger & Smarter in the Gym
4.29
(60 ratings)
PROGRAM DESCRIPTION
This introductory gym guide will get you familiar with basic functional movement patterns and gym equipment. While the program is geared toward beginners, it's easily adaptable to all levels by simply increasing the weight of your lifts.
Be sure to watch Justina's YouTube video about the program here!
PROGRAM OVERVIEW
- LevelBeginner
- GoalMuscle & Sculpting, Bodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Days Per Week3 days
- Time Per Workout45 minutes
Muscle Engagement
Front
Back
MuscleSet
Other
21.5%
Glutes
12.1%
Quadriceps
12.1%
Hamstrings
10%
Abs
6.9%
Lats
6.4%
Upper Back
6%
Lower Back
4.3%
Middle Delts
4.2%
Front Delts
4%
Adductors
3.9%
Triceps
3.1%
Biceps
2.9%
Chest
2.1%
Rear Delts
0.6%
Forearms
0.1%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WHAT PEOPLE ARE SAYING(60 ratings)
Only ratings with written feedback are displayed here.
4.29 / 5
B W.Age 37, Woman
15 days ago
I did this program on a reduced schedule (1-2 times per week instead of 3), and still experienced lots of benefits. It was great to have a warmup included in the workouts, and to remove any planning requirements. The program helped me go from zero strength training to including it consistently, which was the biggest win for me.
Willa R.Age 37, Woman
a month ago
This is my 2nd time doing this program. Having progressed somewhat in my training, what i love and appreciate about this is that it gives you a high quality foundation or basic structure to work around, and then you can sub or add in whatever else you want that day. And if you're really feeling uninspired you can just stick to the recommended exercises. Really appreciate having this tool, for free too! Thank you Justina
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
4.8 Stars with 10, 000+ Ratings