ProgramsCoachesAbout UsBlogs

Functional Strength 101

4.71 (1 review)
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.

Program Overview
CoachJustina Ercoleverified coach
LevelBeginner
EquipmentFull Gym
Time Per Workout45 minutes
Days Per Week3 days
Program Length8 weeks
Start the program
on Boostcamp for free
app storegoogle play
Week 1
Watch video
Day 1
ExerciseSetsRepsIntensity
World's Greatest Stretch1
5
-
Floor Slides1
5
-
Glute Bridge1
10
-
Dead Bug1
10
-
Good Morning1
10
-
Kettlebell Deadlift3
8
@6-8
Seated Row3
8
@6-8
Goblet Box Squat3
8
@6-8
Seated Overhead Press3
8
@6-8
Incline Shoulder Taps3
20secs
-
Skaters3
20secs
-
Day 2
ExerciseSetsRepsIntensity
Hip Cars1
5
-
Lateral Hip Shift1
5
-
Bear Plank Hold1
20secs
-
Kickstand Good Morning1
5
-
Lateral Hops1
20
-
Goblet Split Squat3
8
@6-8
Bridge March3
14
@4-6
Kickstand Deadlift3
8
@6-8
Side Plank Leg Lift3
6
@6-8
Power Squat3
6
-
Day 3
ExerciseSetsRepsIntensity
Floor Rainbows1
3
-
Scap Cars1
30secs
-
Loaded Beast1
5
-
Y-T-W1
5
-
Body Saw1
10
-
Floor Press3
8
@6-8
SA Bent Over Row3
8
@6-8
1/2 Kneeling SA OH Press3
8
@6-8
Lat Pullover3
8
@6-8
Bicycle Twist3
20secs
-
Week 2
Watch video
Day 1
ExerciseSetsRepsIntensity
World's Greatest Stretch1
5
-
Floor Slides1
5
-
Glute Bridge1
10
-
Dead Bug1
10
-
Good Morning1
10
-
Kettlebell Deadlift3
10
@6-8
Seated Row3
10
@6-8
Goblet Box Squat3
10
@6-8
Seated Overhead Press3
10
@6-8
Incline Shoulder Taps3
30secs
-
Skaters3
30secs
-
Day 2
ExerciseSetsRepsIntensity
Hip Cars1
5
-
Lateral Hip Shift1
5
-
Bear Plank Hold1
20secs
-
Kickstand Good Morning1
5
-
Lateral Hops1
20
-
Goblet Split Squat3
10
@6-8
Elevated Bridge3
12
@6-8
Kickstand Deadlift3
10
@6-8
Side Plank Leg Lift3
8
@6-8
Power Squat3
8
-
Day 3
ExerciseSetsRepsIntensity
Floor Rainbows1
3
-
Scap Cars1
30secs
-
Loaded Beast1
5
-
Y-T-W1
5
-
Body Saw1
10
-
Floor Press3
10
@6-8
SA Bent Over Row3
10
@6-8
1/2 Kneeling SA OH Press3
10
@6-8
Lat Pullover3
10
@6-8
Bicycle Twist3
30secs
-
Week 3
Watch video
Day 1
ExerciseSetsRepsIntensity
World's Greatest Stretch1
5
-
Supine Hip Flexion1
10
-
Banded Pull Aparts1
10
-
Banded Good Morning1
10
-
Deep Squat Mobility1
5
-
Kettlebell Deadlift3
8
@6-8
Seated Row3
8
@6-8
Goblet Squat3
8
@6-8
Chest Press3
8
@6-8
Kick Thru3
20secs
-
--
Day 2
ExerciseSetsRepsIntensity
Hip Cars1
5
-
Adductor Rocks1
5
-
Iso Split Squat1
15secs
-
Kickstand Good Morning1
5
-
Lateral Hops1
20
-
Offset Split Squat3
8
@6-8
Single Leg Bridge3
8
@5-7
Kickstand Deadlift3
8
@6-8
Side Plank Leg Hold3
20secs
@6-8
Jump Squat Reset3
6
-
Day 3
ExerciseSetsRepsIntensity
Cat Cow1
5
-
Kneeling T Spine Rotation1
5
-
Prone Snow Angels1
5
-
Floor Slides1
5
-
Marching1
10
-
Lat Pulldown3
8
@6-8
DB Push Press3
8
@6-8
SA Bent Over Row3
8
@6-8
Incline Push Up3
6
@6-8
Pallof Press3
6
@5-7
Week 4
Watch video
Day 1
ExerciseSetsRepsIntensity
World's Greatest Stretch1
5
-
Supine Hip Flexion1
10
-
Banded Pull Aparts1
10
-
Banded Good Morning1
10
-
Deep Squat Mobility1
5
-
Kettlebell Deadlift3
10
@6-8
Seated Row3
10
@6-8
Goblet Squat3
10
@6-8
Chest Press3
10
@6-8
Kick Thru3
30secs
-
--
Day 2
ExerciseSetsRepsIntensity
Hip Cars1
5
-
Adductor Rocks1
5
-
Iso Split Squat1
15secs
-
Kickstand Good Morning1
5
-
Lateral Hops1
20
-
Offset Split Squat3
10
@6-8
Elevated SL Bridge3
10
@5-7
Kickstand Deadlift3
10
@6-8
Side Plank Leg Hold3
30secs
@6-8
Jump Squat Reset3
8
-
Day 3
ExerciseSetsRepsIntensity
Cat Cow1
5
-
Kneeling T Spine Rotation1
5
-
Prone Snow Angels1
5
-
Floor Slides1
5
-
Marching1
10
-
Lat Pulldown3
10
@6-8
DB Push Press3
10
@6-8
SA Bent Over Row3
10
@6-8
Incline Push Up3
8
@6-8
Pallof Press3
8
@5-7
Week 5
Watch video
Day 1
ExerciseSetsRepsIntensity
Floor Slides1
5
-
Glute Bridge1
10
-
Kneeling Scapular Retractions1
5
-
Forearm Plank1
30secs
-
Deep Squat Mobility1
5
-
Romanian Deadlift (Dumbbell)3
8
@6-8
Lat Pulldown3
8
@6-8
DB Front Squat3
8
@6-8
Incline Chest Press3
8
@6-8
Lateral Bear Crawl3
20secs
-
--
Day 2
ExerciseSetsRepsIntensity
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
@6-8
Lateral Step Down3
5
@5-7
Single Leg Deadlift3
8
@6-8
Side Plank Leg Rotation3
5
@5-7
Jump Squat3
6
-
Day 3
ExerciseSetsRepsIntensity
Field Goal Rotation1
10
-
SS Dead Bug1
5
-
Seated Arm Circles1
5
-
Kneeling Book Opens1
5
-
Bear Plank Shoulder Taps1
10
-
Seated Row3
8
@6-8
Lateral Raise3
8
@6-8
Bent Over Row3
8
@6-8
Lower Push Up3
6
@6-8
Cable Rotation Press3
6
@5-7
Week 6
Watch video
Day 1
ExerciseSetsRepsIntensity
Floor Slides1
5
-
Glute Bridge1
10
-
Kneeling Scapular Retractions1
5
-
Forearm Plank1
30secs
-
Deep Squat Mobility1
5
-
Romanian Deadlift (Dumbbell)3
10
@6-8
Lat Pulldown3
10
@6-8
DB Front Squat3
10
@6-8
Incline Chest Press3
10
@6-8
Lateral Bear Crawl3
30secs
-
--
Day 2
ExerciseSetsRepsIntensity
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
@6-8
Lateral Step Down3
5
@5-7
Single Leg Deadlift3
10
@6-8
Side Plank Clam Lift3
10
@5-7
Jump Squat3
8
-
Day 3
ExerciseSetsRepsIntensity
Field Goal Rotation1
10
-
SS Dead Bug1
5
-
Seated Arm Circles1
5
-
Kneeling Book Opens1
5
-
Bear Plank Shoulder Taps1
10
-
Seated Row3
10
@6-8
Lateral Raise3
10
@6-8
Bent Over Row3
10
@6-8
Lower Push Up3
8
@6-8
Cable Rotation Press3
8
@5-7
Week 7
Watch video
Day 1
ExerciseSetsRepsIntensity
Inchworm1
10
-
Kneeling Ankle Mobility1
5
-
Kneeling Book Opens1
5
-
Anterior Rib Expansion1
45secs
-
Body Saw1
10
-
Romanian Deadlift (Dumbbell)3
10
@6-8
Lat Pulldown3
10
@6-8
DB Front Squat3
10
@6-8
DB Overhead Press3
10
@6-8
Lateral Bear X Kick Thru3
20secs
-
--
Day 2
ExerciseSetsRepsIntensity
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
@6-8
Iso Split Squat3
20secs
@6-8
Elevated Stiff Leg Deadlift3
8
@6-8
Single Leg Step Up3
5
@5-7
Jump Squat X SL Land3
3
-
Day 3
ExerciseSetsRepsIntensity
Floor Rainbows1
5
-
Prone Snow Angels1
5
-
Y-T-W1
5
-
Bear Plank Row1
10
-
Stability Ball Rollout1
10
-
Seated Row3
8
@6-8
Ventral Raise3
8
@6-8
Rear Delt Fly3
8
@6-8
Dead Stop Push Up3
6
@6-8
Offset Racked Hold3
30secs
-
Week 8
Watch video
Day 1
ExerciseSetsRepsIntensity
Inchworm1
10
-
Kneeling Ankle Mobility1
5
-
Kneeling Book Opens1
5
-
Anterior Rib Expansion1
45secs
-
Body Saw1
10
-
Romanian Deadlift (Dumbbell)3
12
@6-8
Lat Pulldown3
12
@6-8
DB Front Squat3
12
@6-8
DB Overhead Press3
12
@6-8
Lateral Bear X Kick Thru3
30secs
-
--
Day 2
ExerciseSetsRepsIntensity
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
@6-8
Iso Split Squat3
25secs
@6-8
Elevated Stiff Leg Deadlift3
10
@6-8
Single Leg Step Up3
5
@5-7
Jump Squat X SL Land3
5
-
Day 3
ExerciseSetsRepsIntensity
Floor Rainbows1
5
-
Prone Snow Angels1
5
-
Y-T-W1
5
-
Bear Plank Row1
10
-
Stability Ball Rollout1
10
-
Seated Row3
10
@6-8
Ventral Raise3
10
@6-8
Rear Delt Fly3
10
@6-8
Dead Stop Push Up3
8
@6-8
Offset Racked Hold3
40secs
-
What People Are Saying
4.7/5
See all
KatieWoman, 23
6 weeks complete
3 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
Program is really well rounded and makes it easy to progress to heavier weights and more challenging exercises
a month ago

.