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BoostcampPNG

Functional Training Program

by shadow sam
1 athletes joined

Program Description

To increase strength, functionality, mobility and cardiovascular endurance, ensuring a fitter and stronger version of you suited for real world applications and scenarios.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 17, 2025 11:36
  • Last Edited
    Mar 15, 2026 02:22

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.4%
Front Delts
10.2%
Glutes
9.6%
Hamstrings
9.4%
Triceps
9.2%
Middle Delts
9.2%
Chest
7.4%
Abs
7.1%
Upper Back
6.2%
Biceps
5%
Forearms
4.5%
Lats
3.2%
Lower Back
2.5%
Rear Delts
1.3%
Adductors
1.3%
Abductors
1.1%
Other
0.6%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10-12 reps
60%
2
Push Up
3
12-15 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
4
10-12 reps
75%
4
Lateral Raise (Dumbbell)
3
10-12 reps
50%
5
Kettlebell Swing
3
15 reps
RPE 7.5
6
Face Pull
2
15-20 reps
45%
7
Landmine Twist
3
12 reps
30%
8
Sled Pull
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10-12 reps
60%
2
Push Up
3
12-15 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
4
10-12 reps
75%
4
Lateral Raise (Dumbbell)
3
10-12 reps
50%
5
Kettlebell Swing
3
15 reps
RPE 7.5
6
Face Pull
2
15-20 reps
45%
7
Landmine Twist
3
12 reps
30%
8
Sled Pull
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10-12 reps
60%
2
Push Up
3
12-15 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
4
10-12 reps
75%
4
Lateral Raise (Dumbbell)
3
10-12 reps
50%
5
Kettlebell Swing
3
15 reps
RPE 7.5
6
Face Pull
2
15-20 reps
45%
7
Landmine Twist
3
12 reps
30%
8
Sled Pull
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10-12 reps
60%
2
Push Up
3
12-15 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
4
10-12 reps
75%
4
Lateral Raise (Dumbbell)
3
10-12 reps
50%
5
Kettlebell Swing
3
15 reps
RPE 7.5
6
Face Pull
2
15-20 reps
45%
7
Landmine Twist
3
12 reps
30%
8
Sled Pull
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10-12 reps
60%
2
Push Up
3
12-15 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
4
10-12 reps
75%
4
Lateral Raise (Dumbbell)
3
10-12 reps
50%
5
Kettlebell Swing
3
15 reps
RPE 7.5
6
Face Pull
2
15-20 reps
45%
7
Landmine Twist
3
12 reps
30%
8
Sled Pull
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10-12 reps
60%
2
Push Up
3
12-15 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
4
10-12 reps
75%
4
Lateral Raise (Dumbbell)
3
10-12 reps
50%
5
Kettlebell Swing
3
15 reps
RPE 7.5
6
Face Pull
2
15-20 reps
45%
7
Landmine Twist
3
12 reps
30%
8
Sled Pull
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10-12 reps
60%
2
Push Up
3
12-15 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
4
10-12 reps
75%
4
Lateral Raise (Dumbbell)
3
10-12 reps
50%
5
Kettlebell Swing
3
15 reps
RPE 7.5
6
Face Pull
2
15-20 reps
45%
7
Landmine Twist
3
12 reps
30%
8
Sled Pull
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10-12 reps
60%
2
Push Up
3
12-15 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
4
10-12 reps
75%
4
Lateral Raise (Dumbbell)
3
10-12 reps
50%
5
Kettlebell Swing
3
15 reps
RPE 7.5
6
Face Pull
2
15-20 reps
45%
7
Landmine Twist
3
12 reps
30%
8
Sled Pull
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10-12 reps
60%
2
Push Up
3
12-15 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
4
10-12 reps
75%
4
Lateral Raise (Dumbbell)
3
10-12 reps
50%
5
Kettlebell Swing
3
15 reps
RPE 7.5
6
Face Pull
2
15-20 reps
45%
7
Landmine Twist
3
12 reps
30%
8
Sled Pull
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10-12 reps
60%
2
Push Up
3
12-15 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
4
10-12 reps
75%
4
Lateral Raise (Dumbbell)
3
10-12 reps
50%
5
Kettlebell Swing
3
15 reps
RPE 7.5
6
Face Pull
2
15-20 reps
45%
7
Landmine Twist
3
12 reps
30%
8
Sled Pull
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
10-12 reps
60%
2
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
3
Seated Hamstring Curl
3
12-15 reps
40%
5
Leg Press
4
12-15 reps
65%
6
Plank
3
1 mins
RPE 8
7
Sled Push
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
10-12 reps
60%
2
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
3
Seated Hamstring Curl
3
12-15 reps
40%
5
Leg Press
4
12-15 reps
65%
6
Plank
3
1 mins
RPE 8
7
Sled Push
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
10-12 reps
60%
2
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
3
Seated Hamstring Curl
3
12-15 reps
40%
5
Leg Press
4
12-15 reps
65%
6
Plank
3
1 mins
RPE 8
7
Sled Push
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
10-12 reps
60%
2
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
3
Seated Hamstring Curl
3
12-15 reps
40%
5
Leg Press
4
12-15 reps
65%
6
Plank
3
1 mins
RPE 8
7
Sled Push
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
10-12 reps
60%
2
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
3
Seated Hamstring Curl
3
12-15 reps
40%
5
Leg Press
4
12-15 reps
65%
6
Plank
3
1 mins
RPE 8
7
Sled Push
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
10-12 reps
60%
2
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
3
Seated Hamstring Curl
3
12-15 reps
40%
5
Leg Press
4
12-15 reps
65%
6
Plank
3
1 mins
RPE 8
7
Sled Push
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
10-12 reps
60%
2
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
3
Seated Hamstring Curl
3
12-15 reps
40%
5
Leg Press
4
12-15 reps
65%
6
Plank
3
1 mins
RPE 8
7
Sled Push
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
10-12 reps
60%
2
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
3
Seated Hamstring Curl
3
12-15 reps
40%
5
Leg Press
4
12-15 reps
65%
6
Plank
3
1 mins
RPE 8
7
Sled Push
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
10-12 reps
60%
2
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
3
Seated Hamstring Curl
3
12-15 reps
40%
5
Leg Press
4
12-15 reps
65%
6
Plank
3
1 mins
RPE 8
7
Sled Push
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
10-12 reps
60%
2
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
3
Seated Hamstring Curl
3
12-15 reps
40%
5
Leg Press
4
12-15 reps
65%
6
Plank
3
1 mins
RPE 8
7
Sled Push
5
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10-12 reps
RPE 6.5
2
Kettlebell Clean & Press
3
8-10 reps
RPE 7.5
3
Glute Bridge (Dumbbell)
3
10-12 reps
60%
4
Farmer's Walk (Weighted)
3
15 reps
RPE 8
5
Battle Ropes
3
1 mins
RPE 8
6
Hanging Leg Raise
3
12-15 reps
RPE 6.5
7
Pull-Up (Bodyweight)
3
8-10 reps
RPE 6.5
8
Ring Push Up
3
8-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10-12 reps
RPE 6.5
2
Kettlebell Clean & Press
3
8-10 reps
RPE 7.5
3
Glute Bridge (Dumbbell)
3
10-12 reps
60%
4
Farmer's Walk (Weighted)
3
15 reps
RPE 8
5
Battle Ropes
3
1 mins
RPE 8
6
Hanging Leg Raise
3
12-15 reps
RPE 6.5
7
Pull-Up (Bodyweight)
3
8-10 reps
RPE 6.5
8
Ring Push Up
3
8-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10-12 reps
RPE 6.5
2
Kettlebell Clean & Press
3
8-10 reps
RPE 7.5
3
Glute Bridge (Dumbbell)
3
10-12 reps
60%
4
Farmer's Walk (Weighted)
3
15 reps
RPE 8
5
Battle Ropes
3
1 mins
RPE 8
6
Hanging Leg Raise
3
12-15 reps
RPE 6.5
7
Pull-Up (Bodyweight)
3
8-10 reps
RPE 6.5
8
Ring Push Up
3
8-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10-12 reps
RPE 6.5
2
Kettlebell Clean & Press
3
8-10 reps
RPE 7.5
3
Glute Bridge (Dumbbell)
3
10-12 reps
60%
4
Farmer's Walk (Weighted)
3
15 reps
RPE 8
5
Battle Ropes
3
1 mins
RPE 8
6
Hanging Leg Raise
3
12-15 reps
RPE 6.5
7
Pull-Up (Bodyweight)
3
8-10 reps
RPE 6.5
8
Ring Push Up
3
8-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10-12 reps
RPE 6.5
2
Kettlebell Clean & Press
3
8-10 reps
RPE 7.5
3
Glute Bridge (Dumbbell)
3
10-12 reps
60%
4
Farmer's Walk (Weighted)
3
15 reps
RPE 8
5
Battle Ropes
3
1 mins
RPE 8
6
Hanging Leg Raise
3
12-15 reps
RPE 6.5
7
Pull-Up (Bodyweight)
3
8-10 reps
RPE 6.5
8
Ring Push Up
3
8-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10-12 reps
RPE 6.5
2
Kettlebell Clean & Press
3
8-10 reps
RPE 7.5
3
Glute Bridge (Dumbbell)
3
10-12 reps
60%
4
Farmer's Walk (Weighted)
3
15 reps
RPE 8
5
Battle Ropes
3
1 mins
RPE 8
6
Hanging Leg Raise
3
12-15 reps
RPE 6.5
7
Pull-Up (Bodyweight)
3
8-10 reps
RPE 6.5
8
Ring Push Up
3
8-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10-12 reps
RPE 6.5
2
Kettlebell Clean & Press
3
8-10 reps
RPE 7.5
3
Glute Bridge (Dumbbell)
3
10-12 reps
60%
4
Farmer's Walk (Weighted)
3
15 reps
RPE 8
5
Battle Ropes
3
1 mins
RPE 8
6
Hanging Leg Raise
3
12-15 reps
RPE 6.5
7
Pull-Up (Bodyweight)
3
8-10 reps
RPE 6.5
8
Ring Push Up
3
8-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10-12 reps
RPE 6.5
2
Kettlebell Clean & Press
3
8-10 reps
RPE 7.5
3
Glute Bridge (Dumbbell)
3
10-12 reps
60%
4
Farmer's Walk (Weighted)
3
15 reps
RPE 8
5
Battle Ropes
3
1 mins
RPE 8
6
Hanging Leg Raise
3
12-15 reps
RPE 6.5
7
Pull-Up (Bodyweight)
3
8-10 reps
RPE 6.5
8
Ring Push Up
3
8-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10-12 reps
RPE 6.5
2
Kettlebell Clean & Press
3
8-10 reps
RPE 7.5
3
Glute Bridge (Dumbbell)
3
10-12 reps
60%
4
Farmer's Walk (Weighted)
3
15 reps
RPE 8
5
Battle Ropes
3
1 mins
RPE 8
6
Hanging Leg Raise
3
12-15 reps
RPE 6.5
7
Pull-Up (Bodyweight)
3
8-10 reps
RPE 6.5
8
Ring Push Up
3
8-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10-12 reps
RPE 6.5
2
Kettlebell Clean & Press
3
8-10 reps
RPE 7.5
3
Glute Bridge (Dumbbell)
3
10-12 reps
60%
4
Farmer's Walk (Weighted)
3
15 reps
RPE 8
5
Battle Ropes
3
1 mins
RPE 8
6
Hanging Leg Raise
3
12-15 reps
RPE 6.5
7
Pull-Up (Bodyweight)
3
8-10 reps
RPE 6.5
8
Ring Push Up
3
8-10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
55%
2A
Bicep Curl (Dumbbell)
3
10-12 reps
30%
2B
Hammer Curl
3
10-12 reps
30%
3
Dip (Bodyweight)
4
8-10 reps
RPE 7
4
Stairmaster
1
20 mins
RPE 6.5
5
Swim
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
55%
2A
Bicep Curl (Dumbbell)
3
10-12 reps
30%
2B
Hammer Curl
3
10-12 reps
30%
3
Dip (Bodyweight)
4
8-10 reps
RPE 7
4
Stairmaster
1
20 mins
RPE 6.5
5
Swim
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
55%
2A
Bicep Curl (Dumbbell)
3
10-12 reps
30%
2B
Hammer Curl
3
10-12 reps
30%
3
Dip (Bodyweight)
4
8-10 reps
RPE 7
4
Stairmaster
1
20 mins
RPE 6.5
5
Swim
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
55%
2A
Bicep Curl (Dumbbell)
3
10-12 reps
30%
2B
Hammer Curl
3
10-12 reps
30%
3
Dip (Bodyweight)
4
8-10 reps
RPE 7
4
Stairmaster
1
20 mins
RPE 6.5
5
Swim
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
55%
2A
Bicep Curl (Dumbbell)
3
10-12 reps
30%
2B
Hammer Curl
3
10-12 reps
30%
3
Dip (Bodyweight)
4
8-10 reps
RPE 7
4
Stairmaster
1
20 mins
RPE 6.5
5
Swim
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
55%
2A
Bicep Curl (Dumbbell)
3
10-12 reps
30%
2B
Hammer Curl
3
10-12 reps
30%
3
Dip (Bodyweight)
4
8-10 reps
RPE 7
4
Stairmaster
1
20 mins
RPE 6.5
5
Swim
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
55%
2A
Bicep Curl (Dumbbell)
3
10-12 reps
30%
2B
Hammer Curl
3
10-12 reps
30%
3
Dip (Bodyweight)
4
8-10 reps
RPE 7
4
Stairmaster
1
20 mins
RPE 6.5
5
Swim
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
55%
2A
Bicep Curl (Dumbbell)
3
10-12 reps
30%
2B
Hammer Curl
3
10-12 reps
30%
3
Dip (Bodyweight)
4
8-10 reps
RPE 7
4
Stairmaster
1
20 mins
RPE 6.5
5
Swim
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
55%
2A
Bicep Curl (Dumbbell)
3
10-12 reps
30%
2B
Hammer Curl
3
10-12 reps
30%
3
Dip (Bodyweight)
4
8-10 reps
RPE 7
4
Stairmaster
1
20 mins
RPE 6.5
5
Swim
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
55%
2A
Bicep Curl (Dumbbell)
3
10-12 reps
30%
2B
Hammer Curl
3
10-12 reps
30%
3
Dip (Bodyweight)
4
8-10 reps
RPE 7
4
Stairmaster
1
20 mins
RPE 6.5
5
Swim
1
30 mins
RPE 7
Week 1
1 / 10 Weeks
Day 1
1
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
60%
2
Push Up
3 Sets
12-15 Reps
@6.5
3
Incline Bench Press (Dumbbell)
4 Sets
10-12 Reps
75%
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
50%
5
Kettlebell Swing
3 Sets
15 Reps
@7.5
6
Face Pull
2 Sets
15-20 Reps
45%
7
Landmine Twist
3 Sets
12 Reps
30%
8
Sled Pull
3 Sets
10 Reps
@8
Day 2
1
Trap Bar Deadlift
3 Sets
10-12 Reps
60%
2
Walking Lunge (Dumbbell)
3 Sets
10-12 Reps
@6.5
3
Seated Hamstring Curl
3 Sets
12-15 Reps
40%
5
Leg Press
4 Sets
12-15 Reps
65%
6
Plank
3 Sets
1 mins
@8
7
Sled Push
5 Sets
10 Reps
@7.5
Day 3
1
Med Ball Slam
3 Sets
10-12 Reps
@6.5
2
Kettlebell Clean & Press
3 Sets
8-10 Reps
@7.5
3
Glute Bridge (Dumbbell)
3 Sets
10-12 Reps
60%
4
Farmer's Walk (Weighted)
3 Sets
15 Reps
@8
5
Battle Ropes
3 Sets
1 mins
@8
6
Hanging Leg Raise
3 Sets
12-15 Reps
@6.5
7
Pull-Up (Bodyweight)
3 Sets
8-10 Reps
@6.5
8
Ring Push Up
3 Sets
8-10 Reps
@6
Day 4
1
Seated Shoulder Press (Dumbbell)
4 Sets
10-12 Reps
55%
2A
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
30%
2B
Hammer Curl
3 Sets
10-12 Reps
30%
3
Dip (Bodyweight)
4 Sets
8-10 Reps
@7
4
Stairmaster
1 Set
20 mins
@6.5
5
Swim
1 Set
30 mins
@7