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Functional/ Dynamic strength building

by Aaron B.

Program Description

The is a full body 3 days a week program developing overall functional and dynamic strength through various ROM, stances and movement patterns.

Program Overview

  • Level
    Intermediate, Beginner
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 08, 2025 12:45
  • Last Edited
    Sep 08, 2025 12:55
Muscle Engagement
Front
Back
MuscleSet
Middle Delts
13.6%
Quadriceps
13.3%
Lats
10.6%
Glutes
10.3%
Front Delts
9.4%
Hamstrings
8.5%
Upper Back
8.5%
Triceps
6.6%
Abs
6.3%
Full Body
4.5%
Biceps
4.2%
Lower Back
2.4%
Adductors
1.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
10-12 reps
RPE 5-7
2
Standing Chest Press
3
10-12 reps
RPE 5-7
3
Pull-Up (Assisted)
4
10-12 reps
RPE 5-7
4
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 5-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
10-12 reps
RPE 5-7
2
Standing Chest Press
3
10-12 reps
RPE 5-7
3
Pull-Up (Assisted)
4
10-12 reps
RPE 5-7
4
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 5-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
10-12 reps
RPE 5-7
2
Standing Chest Press
3
10-12 reps
RPE 5-7
3
Pull-Up (Assisted)
4
10-12 reps
RPE 5-7
4
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 5-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
10-12 reps
RPE 5-7
2
Standing Chest Press
3
10-12 reps
RPE 5-7
3
Pull-Up (Assisted)
4
10-12 reps
RPE 5-7
4
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
3-5 reps
RPE 5-7
2
Viking Press
4
10-15 reps
RPE 5-7
3
Single Arm Row (Cable)
3
10-15 reps
RPE 5-7
4
Turkish Get Up
3
4-6 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
3-5 reps
RPE 5-7
2
Viking Press
4
10-15 reps
RPE 5-7
3
Single Arm Row (Cable)
3
10-15 reps
RPE 5-7
4
Turkish Get Up
3
4-6 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
3-5 reps
RPE 5-7
2
Viking Press
4
10-15 reps
RPE 5-7
3
Single Arm Row (Cable)
3
10-15 reps
RPE 5-7
4
Turkish Get Up
3
4-6 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
3-5 reps
RPE 5-7
2
Viking Press
4
10-15 reps
RPE 5-7
3
Single Arm Row (Cable)
3
10-15 reps
RPE 5-7
4
Turkish Get Up
3
4-6 reps
RPE 5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
5-8 reps
RPE 5-7
2
Push Press (Barbell)
5
8-10 reps
RPE 5-7
3
Backwards Walking
3
3-5 reps
RPE 5-7
4
Standing Cable Row
4
10-15 reps
RPE 5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
5-8 reps
RPE 5-7
2
Push Press (Barbell)
5
8-10 reps
RPE 5-7
3
Backwards Walking
3
3-5 reps
RPE 5-7
4
Standing Cable Row
4
10-15 reps
RPE 5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
5-8 reps
RPE 5-7
2
Push Press (Barbell)
5
8-10 reps
RPE 5-7
3
Backwards Walking
3
3-5 reps
RPE 5-7
4
Standing Cable Row
4
10-15 reps
RPE 5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
5-8 reps
RPE 5-7
2
Push Press (Barbell)
5
8-10 reps
RPE 5-7
3
Backwards Walking
3
3-5 reps
RPE 5-7
4
Standing Cable Row
4
10-15 reps
RPE 5-7
Week 1
1 / 4 Weeks
Day 1
1
Step-Up (Weighted)
4 Sets
10-12 Reps
@5-7
2
Standing Chest Press
3 Sets
10-12 Reps
@5-7
3
Pull-Up (Assisted)
4 Sets
10-12 Reps
@5-7
4
Romanian Deadlift (Dumbbell)
2 Sets
8-10 Reps
@5-7
Day 2
1
Walking Lunge (Dumbbell)
1 Set
3-5 Reps
@5-7
2
Viking Press
4 Sets
10-15 Reps
@5-7
3
Single Arm Row (Cable)
3 Sets
10-15 Reps
@5-7
4
Turkish Get Up
3 Sets
4-6 Reps
@5-7
Day 3
1
Zercher Squat (Barbell)
4 Sets
5-8 Reps
@5-7
2
Push Press (Barbell)
5 Sets
8-10 Reps
@5-7
3
Backwards Walking
3 Sets
3-5 Reps
@5-7
4
Standing Cable Row
4 Sets
10-15 Reps
@5-7