Functional Strength 101
Written by Justina Ercole
Published on May 23, 2025
2,388 athletes joined
Stronger & Smarter in the Gym
4.29
(56 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
MuscleSets
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(56 ratings)
Only ratings with written feedback are displayed here.
4.29 / 5
Candace H.Age 30, Woman
a month ago
This is the first time in probably a decade that I have consistently gone to the gym and focused on strength. I’ve Justina for several years on YouTube and instagram. This program made it fun to go to the gym and paved a path for learning new exercises and how to use various equipment around the gym for functional strength gains. Absolutely loved using this program!
Stephanie O.Age 34, Woman
a month ago
This was a nice and easy, manageable program that I could do while pregnant.
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
4.8 Stars with 10, 000+ Ratings