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5-Day Functional Fitness

by Aaron Bagley
1 athletes joined

Program Description

Functional fitness program, intro level. Friendly for folks who visit Planet Fitness or other basic entry-level gyms.

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 27, 2024 05:50
  • Last Edited
    Jun 18, 2025 10:51

Summary

Unleash your potential with the 5-Day Functional Fitness program, designed to enhance your strength and endurance over 6 weeks. This comprehensive plan targets all major muscle groups through a mix of bodyweight and dumbbell exercises, ensuring a balanced approach to fitness. With five dedicated training days each week, you'll engage in functional movements that improve your performance both in and out of the gym. Equip yourself with a full gym setup and get ready to transform your body and boost your functional strength!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13%
Quadriceps
12.6%
Abs
12.5%
Front Delts
8.9%
Lats
8.2%
Glutes
8%
Biceps
5.8%
Chest
5.6%
Middle Delts
5.6%
Triceps
5.1%
Hamstrings
5%
Calves
2.6%
Other
2.6%
Forearms
2.3%
Adductors
1.3%
Lower Back
1%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12-15 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Single-arm Cable Chest Press
3
10 reps
-
4
Dip (Bodyweight)
3
-
5
Kettlebell Halo
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12-15 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Single-arm Cable Chest Press
3
10 reps
-
4
Dip (Bodyweight)
3
-
5
Kettlebell Halo
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12-15 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Single-arm Cable Chest Press
3
10 reps
-
4
Dip (Bodyweight)
3
-
5
Kettlebell Halo
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12-15 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Single-arm Cable Chest Press
3
10 reps
-
4
Dip (Bodyweight)
3
-
5
Kettlebell Halo
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12-15 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Single-arm Cable Chest Press
3
10 reps
-
4
Dip (Bodyweight)
3
-
5
Kettlebell Halo
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12-15 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Single-arm Cable Chest Press
3
10 reps
-
4
Dip (Bodyweight)
3
-
5
Kettlebell Halo
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Single Arm Row (Dumbbell)
3
12-15 reps
-
3
TRX Row
4
-
4
Hammer Curl
3
12 reps
-
5
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Single Arm Row (Dumbbell)
3
12-15 reps
-
3
TRX Row
4
-
4
Hammer Curl
3
12 reps
-
5
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Single Arm Row (Dumbbell)
3
12-15 reps
-
3
TRX Row
4
-
4
Hammer Curl
3
12 reps
-
5
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Single Arm Row (Dumbbell)
3
12-15 reps
-
3
TRX Row
4
-
4
Hammer Curl
3
12 reps
-
5
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Single Arm Row (Dumbbell)
3
12-15 reps
-
3
TRX Row
4
-
4
Hammer Curl
3
12 reps
-
5
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Single Arm Row (Dumbbell)
3
12-15 reps
-
3
TRX Row
4
-
4
Hammer Curl
3
12 reps
-
5
Farmer's Walk (Weighted)
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Lateral Lunge
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Lateral Lunge
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Lateral Lunge
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Lateral Lunge
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Lateral Lunge
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Lateral Lunge
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank With Dumbell Drag
4
10 reps
-
2
Russian Twist
3
30 reps
-
3
Wood Chop
3
12 reps
-
4
Single Leg Deadlift
4
10 reps
-
5
Hanging Leg Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank With Dumbell Drag
4
10 reps
-
2
Russian Twist
3
30 reps
-
3
Wood Chop
3
12 reps
-
4
Single Leg Deadlift
4
10 reps
-
5
Hanging Leg Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank With Dumbell Drag
4
10 reps
-
2
Russian Twist
3
30 reps
-
3
Wood Chop
3
12 reps
-
4
Single Leg Deadlift
4
10 reps
-
5
Hanging Leg Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank With Dumbell Drag
4
10 reps
-
2
Russian Twist
3
30 reps
-
3
Wood Chop
3
12 reps
-
4
Single Leg Deadlift
4
10 reps
-
5
Hanging Leg Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank With Dumbell Drag
4
10 reps
-
2
Russian Twist
3
30 reps
-
3
Wood Chop
3
12 reps
-
4
Single Leg Deadlift
4
10 reps
-
5
Hanging Leg Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank With Dumbell Drag
4
10 reps
-
2
Russian Twist
3
30 reps
-
3
Wood Chop
3
12 reps
-
4
Single Leg Deadlift
4
10 reps
-
5
Hanging Leg Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Battle Ropes
4
30 mins
-
3
Lateral Box Jump
4
12 reps
-
4
Med Ball Slam
4
15 reps
-
5
Seated Row (Machine)
4
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Battle Ropes
4
30 mins
-
3
Lateral Box Jump
4
12 reps
-
4
Med Ball Slam
4
15 reps
-
5
Seated Row (Machine)
4
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Battle Ropes
4
30 mins
-
3
Lateral Box Jump
4
12 reps
-
4
Med Ball Slam
4
15 reps
-
5
Seated Row (Machine)
4
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Battle Ropes
4
30 mins
-
3
Lateral Box Jump
4
12 reps
-
4
Med Ball Slam
4
15 reps
-
5
Seated Row (Machine)
4
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Battle Ropes
4
30 mins
-
3
Lateral Box Jump
4
12 reps
-
4
Med Ball Slam
4
15 reps
-
5
Seated Row (Machine)
4
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Battle Ropes
4
30 mins
-
3
Lateral Box Jump
4
12 reps
-
4
Med Ball Slam
4
15 reps
-
5
Seated Row (Machine)
4
2 mins
-
Week 1
1 / 6 Weeks
Day 2
1
Pull-Up (Bodyweight)
4 Sets
-
2
Single Arm Row (Dumbbell)
3 Sets
12-15 Reps
-
3
TRX Row
4 Sets
-
4
Hammer Curl
3 Sets
12 Reps
-
5
Farmer's Walk (Weighted)
3 Sets
1 mins
-
Day 1
1
Push Up
4 Sets
12-15 Reps
-
2
Standing Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
-
3
Single-arm Cable Chest Press
3 Sets
10 Reps
-
4
Dip (Bodyweight)
3 Sets
-
5
Kettlebell Halo
3 Sets
15 Reps
-
Day 3
1
Goblet Squat
4 Sets
12-15 Reps
-
2
Lateral Lunge
3 Sets
12 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
4
Step-Up (Weighted)
3 Sets
12 Reps
-
5
Standing Calf Raise
4 Sets
15-20 Reps
-
Day 4
1
Plank With Dumbell Drag
4 Sets
10 Reps
-
2
Russian Twist
3 Sets
30 Reps
-
3
Wood Chop
3 Sets
12 Reps
-
4
Single Leg Deadlift
4 Sets
10 Reps
-
5
Hanging Leg Raise
4 Sets
-
Day 5
1
Kettlebell Swing
4 Sets
15 Reps
-
2
Battle Ropes
4 Sets
30 mins
-
3
Lateral Box Jump
4 Sets
12 Reps
-
4
Med Ball Slam
4 Sets
15 Reps
-
5
Seated Row (Machine)
4 Sets
2 mins
-