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Functional/ Dynamic strength building

by Aaron B.
1 athletes joined

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 26, 2025 09:00

Summary

Unlock your strength potential with this 4-week Functional/Dynamic Strength Building program, designed for those ready to elevate their training. Committing just three days a week, you'll engage in a variety of exercises like weighted step-ups, pull-ups, and the Turkish get-up, all aimed at enhancing your functional fitness and overall strength. Each session incorporates progressive intensity to challenge your limits, ensuring you build muscle while improving your movement efficiency. Perfect for garage gym enthusiasts, this program will help you achieve a more powerful and resilient body.
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