5-Day Functional Fitness
GBT assisted functional fitness routine. Five days a week.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 | 0 reps |
| 5 | Kettlebell Halo | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 4 | 0 reps |
| 2 | Single Arm Row (Dumbbell) | 3 | 12–15 reps |
| 3 | TRX Row | 4 | 0 reps |
| 4 | Hammer Curl | 3 | 12 reps |
| 5 | Farmer's Walk (Weighted) | 3 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Kettlebell Swing | 4 | 15 reps |
| 2 | Battle Ropes | 4 | 30 min |
| 3 | Lateral Box Jump | 4 | 12 reps |
| 4 | Med Ball Slam | 4 | 15 reps |
| 5 | Seated Row (Machine) | 4 | 2 min |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 5-Day Functional Fitness is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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.
Each session typically takes around 60 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.
5-Day Functional Fitness is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
5-Day Functional Fitness is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
