Functional Strength 101
Stronger & Smarter in the Gym
Functional Strength Coach, YouTuber (40k+ subs)
Overview
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!
Who it's for
Reviews
I was completely sedentary before I started this. It was difficult but I’ve gotten so much stronger even after the first month. I can tell my body is moving easier and I can bend over and pick something up without having to groan LOL.
Love the instructional videos and ability to track progress. Way easier than writing in my notebook!
Will update by end of workout
great consistency and video instruction! Really love this program since there’s room to modify the movements to fit your training level
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | World's Greatest Stretch | 1 | 5 reps | — |
| 2 | Floor Slides | 1 | 5 reps | — |
| 3 | Glute Bridge | 1 | 10 reps | — |
| 4 | Dead Bug | 1 | 10 reps | — |
| 5 | Good Morning | 1 | 10 reps | — |
| 6 | Kettlebell Deadlift | 3 | 8 reps | @6–8 |
| 7 | Seated Row | 3 | 8 reps | @6–8 |
| 8 | Goblet Box Squat | 3 | 8 reps | @6–8 |
| 9 | Seated Overhead Press | 3 | 8 reps | @6–8 |
| Superset | ||||
| 10A | Incline Shoulder Taps | 3 | 20 sec | — |
| 10B | Skaters | 3 | 20 sec | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hip Cars | 1 | 5 reps | — |
| 2 | Lateral Hip Shift | 1 | 5 reps | — |
| 3 | Bear Plank Hold | 1 | 20 sec | — |
| 4 | Kickstand Good Morning | 1 | 5 reps | — |
| 5 | Lateral Hops | 1 | 20 reps | — |
| Superset | ||||
| 6A | Goblet Split Squat | 3 | 8 reps | @6–8 |
| 6B | Bridge March | 3 | 14 reps | @4–6 |
| Superset | ||||
| 7A | Kickstand Deadlift | 3 | 8 reps | @6–8 |
| 7B | Side Plank Leg Lift | 3 | 6 reps | @6–8 |
| 8 | Power Squat | 3 | 6 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Floor Rainbows | 1 | 3 reps | — |
| 2 | Scap Cars | 1 | 30 sec | — |
| 3 | Loaded Beast | 1 | 5 reps | — |
| 4 | Y-T-W | 1 | 5 reps | — |
| 5 | Body Saw | 1 | 10 reps | — |
| Superset | ||||
| 6A | Floor Press | 3 | 8 reps | @6–8 |
| 6B | SA Bent Over Row | 3 | 8 reps | @6–8 |
| Superset | ||||
| 7A | 1/2 Kneeling SA OH Press | 3 | 8 reps | @6–8 |
| 7B | Lat Pullover | 3 | 8 reps | @6–8 |
| 8 | Bicycle Twist | 3 | 20 sec | — |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
My name is Justina and I'm a certified functional strength coach based out of NYC. My goal is to help people get stronger and smarter through functional movement.
After performing in professional touring and regional theaters for 10 years, I found myself fully committed to coaching. Along the way I had the opportunity to work for companies like Equinox, Form50, Broadway Bodies, and other boutique studios in the city.
How Functional Strength 101 works
Functional Strength 101 is a medium-length, 8-week, 3-day-per-week hypertrophy program written for beginner lifters. Each session takes around 45 minutes to complete. It was created by Justina Ercole and is published on Boostcamp with full week-by-week structure built in.
The program runs as a 8-week block with the same training-day structure throughout. It's built around a full gym setup. Inside the Boostcamp app, working weights and targets auto-progress between sessions based on what you actually lifted, so you don't manage the math by hand.
Functional Strength 101 is appropriate for new and returning lifters. The session-by-session structure removes the guesswork that usually stalls beginners. Over 3,258 Boostcamp athletes have run it. It's fully free on Boostcamp. Every week is unlocked from day one on iOS and Android.
Common questions
Yes, Functional Strength 101 is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 45 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Functional Strength 101 is structured around 3 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Functional Strength 101 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
