Functional Strength 101

(61 reviews)
Stronger & Smarter in the Gym
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
CoachJustina Ercoleverified coach
LevelBeginner
GoalMuscle & Sculpting, Bodybuilding
EquipmentFull Gym
Time Per Workout45 minutes
Days Per Week3 days
Program Length8 weeks
Start the program
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Week 1
Day 1
ExerciseSetsReps
World's Greatest Stretch1
5
Floor Slides1
5
Glute Bridge1
10
Dead Bug1
10
Good Morning1
10
Kettlebell Deadlift3
8
Seated Row3
8
Goblet Box Squat3
8
Seated Overhead Press3
8
Incline Shoulder Taps3
20secs
Skaters3
20secs
Day 2
ExerciseSetsReps
Hip Cars1
5
Lateral Hip Shift1
5
Bear Plank Hold1
20secs
Kickstand Good Morning1
5
Lateral Hops1
20
Goblet Split Squat3
8
Bridge March3
14
Kickstand Deadlift3
8
Side Plank Leg Lift3
6
Power Squat3
6
Day 3
ExerciseSetsReps
Floor Rainbows1
3
Scap Cars1
30secs
Loaded Beast1
5
Y-T-W1
5
Body Saw1
10
Floor Press3
8
SA Bent Over Row3
8
1/2 Kneeling SA OH Press3
8
Lat Pullover3
8
Bicycle Twist3
20secs
Week 2
Day 1
ExerciseSetsReps
World's Greatest Stretch1
5
Floor Slides1
5
Glute Bridge1
10
Dead Bug1
10
Good Morning1
10
Kettlebell Deadlift3
10
Seated Row3
10
Goblet Box Squat3
10
Seated Overhead Press3
10
Incline Shoulder Taps3
30secs
Skaters3
30secs
Day 2
ExerciseSetsReps
Hip Cars1
5
Lateral Hip Shift1
5
Bear Plank Hold1
20secs
Kickstand Good Morning1
5
Lateral Hops1
20
Goblet Split Squat3
10
Elevated Bridge3
12
Kickstand Deadlift3
10
Side Plank Leg Lift3
8
Power Squat3
8
Day 3
ExerciseSetsReps
Floor Rainbows1
3
Scap Cars1
30secs
Loaded Beast1
5
Y-T-W1
5
Body Saw1
10
Floor Press3
10
SA Bent Over Row3
10
1/2 Kneeling SA OH Press3
10
Lat Pullover3
10
Bicycle Twist3
30secs
Week 3
Day 1
ExerciseSetsReps
World's Greatest Stretch1
5
Supine Hip Flexion1
10
Banded Pull Aparts1
10
Banded Good Morning1
10
Deep Squat Mobility1
5
Kettlebell Deadlift3
8
Seated Row3
8
Goblet Squat3
8
Chest Press3
8
Kick Thru3
20secs
--
Day 2
ExerciseSetsReps
Hip Cars1
5
Adductor Rocks1
5
Iso Split Squat1
15secs
Kickstand Good Morning1
5
Lateral Hops1
20
Offset Split Squat3
8
Single Leg Bridge3
8
Kickstand Deadlift3
8
Side Plank Leg Hold3
20secs
Jump Squat Reset3
6
Day 3
ExerciseSetsReps
Cat Cow1
5
Kneeling T Spine Rotation1
5
Prone Snow Angels1
5
Floor Slides1
5
Marching1
10
Lat Pulldown3
8
DB Push Press3
8
SA Bent Over Row3
8
Incline Push Up3
6
Pallof Press3
6
Week 4
Day 1
ExerciseSetsReps
World's Greatest Stretch1
5
Supine Hip Flexion1
10
Banded Pull Aparts1
10
Banded Good Morning1
10
Deep Squat Mobility1
5
Kettlebell Deadlift3
10
Seated Row3
10
Goblet Squat3
10
Chest Press3
10
Kick Thru3
30secs
--
Day 2
ExerciseSetsReps
Hip Cars1
5
Adductor Rocks1
5
Iso Split Squat1
15secs
Kickstand Good Morning1
5
Lateral Hops1
20
Offset Split Squat3
10
Elevated SL Bridge3
10
Kickstand Deadlift3
10
Side Plank Leg Hold3
30secs
Jump Squat Reset3
8
Day 3
ExerciseSetsReps
Cat Cow1
5
Kneeling T Spine Rotation1
5
Prone Snow Angels1
5
Floor Slides1
5
Marching1
10
Lat Pulldown3
10
DB Push Press3
10
SA Bent Over Row3
10
Incline Push Up3
8
Pallof Press3
8
Week 5
Day 1
ExerciseSetsReps
Floor Slides1
5
Glute Bridge1
10
Kneeling Scapular Retractions1
5
Forearm Plank1
30secs
Deep Squat Mobility1
5
Romanian Deadlift (Dumbbell)3
8
Lat Pulldown3
8
DB Front Squat3
8
Incline Chest Press3
8
Lateral Bear Crawl3
20secs
--
Day 2
ExerciseSetsReps
Supine Hip Flexion1
10
Single Leg Bridge1
10
Alt Runner's Lunge1
10
SL Deadlift X Reverse Lunge1
5
Skaters1
20secs
Goblet Reverse Lunge3
8
Lateral Step Down3
5
Single Leg Deadlift3
8
Side Plank Leg Rotation3
5
Jump Squat3
6
Day 3
ExerciseSetsReps
Field Goal Rotation1
10
SS Dead Bug1
5
Seated Arm Circles1
5
Kneeling Book Opens1
5
Bear Plank Shoulder Taps1
10
Seated Row3
8
Lateral Raise3
8
Bent Over Row3
8
Lower Push Up3
6
Cable Rotation Press3
6
Week 6
Day 1
ExerciseSetsReps
Floor Slides1
5
Glute Bridge1
10
Kneeling Scapular Retractions1
5
Forearm Plank1
30secs
Deep Squat Mobility1
5
Romanian Deadlift (Dumbbell)3
10
Lat Pulldown3
10
DB Front Squat3
10
Incline Chest Press3
10
Lateral Bear Crawl3
30secs
--
Day 2
ExerciseSetsReps
Supine Hip Flexion1
10
Single Leg Bridge1
10
Alt Runner's Lunge1
10
SL Deadlift X Reverse Lunge1
5
Skaters1
20secs
Goblet Reverse Lunge3
10
Lateral Step Down3
5
Single Leg Deadlift3
10
Side Plank Clam Lift3
10
Jump Squat3
8
Day 3
ExerciseSetsReps
Field Goal Rotation1
10
SS Dead Bug1
5
Seated Arm Circles1
5
Kneeling Book Opens1
5
Bear Plank Shoulder Taps1
10
Seated Row3
10
Lateral Raise3
10
Bent Over Row3
10
Lower Push Up3
8
Cable Rotation Press3
8
Week 7
Day 1
ExerciseSetsReps
Inchworm1
10
Kneeling Ankle Mobility1
5
Kneeling Book Opens1
5
Anterior Rib Expansion1
45secs
Body Saw1
10
Romanian Deadlift (Dumbbell)3
10
Lat Pulldown3
10
DB Front Squat3
10
DB Overhead Press3
10
Lateral Bear X Kick Thru3
20secs
--
Day 2
ExerciseSetsReps
Bridge X Knee Tap1
10
Bicycle Twist1
10
Side Plank1
30secs
SL Deadlift X Reverse Lunge1
5
Single Leg Pogos1
15secs
Offset Reverse Lunge3
8
Iso Split Squat3
20secs
Elevated Stiff Leg Deadlift3
8
Single Leg Step Up3
5
Jump Squat X SL Land3
3
Day 3
ExerciseSetsReps
Floor Rainbows1
5
Prone Snow Angels1
5
Y-T-W1
5
Bear Plank Row1
10
Stability Ball Rollout1
10
Seated Row3
8
Ventral Raise3
8
Rear Delt Fly3
8
Dead Stop Push Up3
6
Offset Racked Hold3
30secs
Week 8
Day 1
ExerciseSetsReps
Inchworm1
10
Kneeling Ankle Mobility1
5
Kneeling Book Opens1
5
Anterior Rib Expansion1
45secs
Body Saw1
10
Romanian Deadlift (Dumbbell)3
12
Lat Pulldown3
12
DB Front Squat3
12
DB Overhead Press3
12
Lateral Bear X Kick Thru3
30secs
--
Day 2
ExerciseSetsReps
Bridge X Knee Tap1
10
Bicycle Twist1
10
Side Plank1
30secs
SL Deadlift X Reverse Lunge1
5
Single Leg Pogos1
15secs
Offset Reverse Lunge3
10
Iso Split Squat3
25secs
Elevated Stiff Leg Deadlift3
10
Single Leg Step Up3
5
Jump Squat X SL Land3
5
Day 3
ExerciseSetsReps
Floor Rainbows1
5
Prone Snow Angels1
5
Y-T-W1
5
Bear Plank Row1
10
Stability Ball Rollout1
10
Seated Row3
10
Ventral Raise3
10
Rear Delt Fly3
10
Dead Stop Push Up3
8
Offset Racked Hold3
40secs
What People Are Saying
4.5/ 5
Mike C.Man, 48
6 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Great program for me. I’m 47 now and the mobility exercises really helped me. Thank you. Would recommend to anyone for overall health.
6 days ago
Tara W.Woman
3 weeks complete
8 years of prior experience
As expected strength gains
Less than expected muscle gains
None modifications
After a hiatus from strength training this is an excellent re-introduction. Feeling stronger every day. In the most functional ways.
a month ago