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Functional Whole Body 3-day workout

by Aaron B.

Program Description

This program will build up total body strength and improve your overall conditioning capabilities through multiple exercises per workout and volumetric loading. Sets are to be performed explosive in the concentric phase, but under control eccentrically.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 16, 2026 01:15
  • Last Edited
    Feb 16, 2026 01:23
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.4%
Quadriceps
11.6%
Lats
11.6%
Glutes
9.8%
Hamstrings
8.9%
Front Delts
8%
Abs
7.6%
Triceps
7.1%
Chest
7.1%
Biceps
4.9%
Adductors
3.1%
Forearms
1.8%
Full Body
1.8%
Other
1.8%
Stretching
1.8%
Lower Back
0.9%
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-8 reps
RPE 5-7
2
Pull-Up (Weighted)
4
4-6 reps
RPE 5-7
3
Dip (Weighted)
4
6-8 reps
RPE 5-7
4
Farmer's Walk (Weighted)
2
1-2 reps
RPE 5-7
5
Turkish Get Up
2
4-6 reps
RPE 4-6
6
Broad Jump
2
5-6 reps
RPE 4-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-8 reps
RPE 5-7
2
Pull-Up (Weighted)
4
4-6 reps
RPE 5-7
3
Dip (Weighted)
4
6-8 reps
RPE 5-7
4
Farmer's Walk (Weighted)
2
1-2 reps
RPE 5-7
5
Turkish Get Up
2
4-6 reps
RPE 4-6
6
Broad Jump
2
5-6 reps
RPE 4-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-8 reps
RPE 5-7
2
Pull-Up (Weighted)
4
4-6 reps
RPE 5-7
3
Dip (Weighted)
4
6-8 reps
RPE 5-7
4
Farmer's Walk (Weighted)
2
1-2 reps
RPE 5-7
5
Turkish Get Up
2
4-6 reps
RPE 4-6
6
Broad Jump
2
5-6 reps
RPE 4-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-8 reps
RPE 5-7
2
Pull-Up (Weighted)
4
4-6 reps
RPE 5-7
3
Dip (Weighted)
4
6-8 reps
RPE 5-7
4
Farmer's Walk (Weighted)
2
1-2 reps
RPE 5-7
5
Turkish Get Up
2
4-6 reps
RPE 4-6
6
Broad Jump
2
5-6 reps
RPE 4-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-8 reps
RPE 5-7
2
Pull-Up (Weighted)
4
4-6 reps
RPE 5-7
3
Dip (Weighted)
4
6-8 reps
RPE 5-7
4
Farmer's Walk (Weighted)
2
1-2 reps
RPE 5-7
5
Turkish Get Up
2
4-6 reps
RPE 4-6
6
Broad Jump
2
5-6 reps
RPE 4-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-8 reps
RPE 5-7
2
Pull-Up (Weighted)
4
4-6 reps
RPE 5-7
3
Dip (Weighted)
4
6-8 reps
RPE 5-7
4
Farmer's Walk (Weighted)
2
1-2 reps
RPE 5-7
5
Turkish Get Up
2
4-6 reps
RPE 4-6
6
Broad Jump
2
5-6 reps
RPE 4-6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Viking Press Squat
3
6-8 reps
RPE 5-7
2
Cable Low Row
3
10-12 reps
RPE 5-7
3
Push Up
4
8-10 reps
RPE 4-6
4
Alternating Lunge with Rotation
2
1-2 reps
RPE 4-6
5
Renegade Row
2
4-6 reps
RPE 5-7
6
Single Leg Romanian Deadlift
2
10-12 reps
RPE 4-6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Viking Press Squat
3
6-8 reps
RPE 5-7
2
Cable Low Row
3
10-12 reps
RPE 5-7
3
Push Up
4
8-10 reps
RPE 4-6
4
Alternating Lunge with Rotation
2
1-2 reps
RPE 4-6
5
Renegade Row
2
4-6 reps
RPE 5-7
6
Single Leg Romanian Deadlift
2
10-12 reps
RPE 4-6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Viking Press Squat
3
6-8 reps
RPE 5-7
2
Cable Low Row
3
10-12 reps
RPE 5-7
3
Push Up
4
8-10 reps
RPE 4-6
4
Alternating Lunge with Rotation
2
1-2 reps
RPE 4-6
5
Renegade Row
2
4-6 reps
RPE 5-7
6
Single Leg Romanian Deadlift
2
10-12 reps
RPE 4-6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Viking Press Squat
3
6-8 reps
RPE 5-7
2
Cable Low Row
3
10-12 reps
RPE 5-7
3
Push Up
4
8-10 reps
RPE 4-6
4
Alternating Lunge with Rotation
2
1-2 reps
RPE 4-6
5
Renegade Row
2
4-6 reps
RPE 5-7
6
Single Leg Romanian Deadlift
2
10-12 reps
RPE 4-6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Viking Press Squat
3
6-8 reps
RPE 5-7
2
Cable Low Row
3
10-12 reps
RPE 5-7
3
Push Up
4
8-10 reps
RPE 4-6
4
Alternating Lunge with Rotation
2
1-2 reps
RPE 4-6
5
Renegade Row
2
4-6 reps
RPE 5-7
6
Single Leg Romanian Deadlift
2
10-12 reps
RPE 4-6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Viking Press Squat
3
6-8 reps
RPE 5-7
2
Cable Low Row
3
10-12 reps
RPE 5-7
3
Push Up
4
8-10 reps
RPE 4-6
4
Alternating Lunge with Rotation
2
1-2 reps
RPE 4-6
5
Renegade Row
2
4-6 reps
RPE 5-7
6
Single Leg Romanian Deadlift
2
10-12 reps
RPE 4-6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
6-8 reps
RPE 5-7
2
Pull-Up (Weighted)
4
8-10 reps
RPE 5-7
3
Push Up Rings
4
6-8 reps
RPE 4-6
4
Kettlebell Swing
2
8-10 reps
RPE 5-7
5
Ab Wheel
2
8-10 reps
RPE 5-7
6
Backwards Walking
3
1-2 reps
RPE 5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
6-8 reps
RPE 5-7
2
Pull-Up (Weighted)
4
8-10 reps
RPE 5-7
3
Push Up Rings
4
6-8 reps
RPE 4-6
4
Kettlebell Swing
2
8-10 reps
RPE 5-7
5
Ab Wheel
2
8-10 reps
RPE 5-7
6
Backwards Walking
3
1-2 reps
RPE 5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
6-8 reps
RPE 5-7
2
Pull-Up (Weighted)
4
8-10 reps
RPE 5-7
3
Push Up Rings
4
6-8 reps
RPE 4-6
4
Kettlebell Swing
2
8-10 reps
RPE 5-7
5
Ab Wheel
2
8-10 reps
RPE 5-7
6
Backwards Walking
3
1-2 reps
RPE 5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
6-8 reps
RPE 5-7
2
Pull-Up (Weighted)
4
8-10 reps
RPE 5-7
3
Push Up Rings
4
6-8 reps
RPE 4-6
4
Kettlebell Swing
2
8-10 reps
RPE 5-7
5
Ab Wheel
2
8-10 reps
RPE 5-7
6
Backwards Walking
3
1-2 reps
RPE 5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
6-8 reps
RPE 5-7
2
Pull-Up (Weighted)
4
8-10 reps
RPE 5-7
3
Push Up Rings
4
6-8 reps
RPE 4-6
4
Kettlebell Swing
2
8-10 reps
RPE 5-7
5
Ab Wheel
2
8-10 reps
RPE 5-7
6
Backwards Walking
3
1-2 reps
RPE 5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
6-8 reps
RPE 5-7
2
Pull-Up (Weighted)
4
8-10 reps
RPE 5-7
3
Push Up Rings
4
6-8 reps
RPE 4-6
4
Kettlebell Swing
2
8-10 reps
RPE 5-7
5
Ab Wheel
2
8-10 reps
RPE 5-7
6
Backwards Walking
3
1-2 reps
RPE 5-7
Week 1
1 / 6 Weeks
Day 1
1
Safety Bar Squat
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@5-7
@5-7
@5-7
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
4-6 Reps
@5-7
@5-7
@5-7
@5-7
3
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@5-7
@5-7
@5-7
@5-7
4
Farmer's Walk (Weighted)
1 Set
1 Set
1-2 Reps
1-2 Reps
@5-7
@5-7
5
Turkish Get Up
1 Set
1 Set
4-6 Reps
4-6 Reps
@4-6
@4-6
6
Broad Jump
1 Set
1 Set
5-6 Reps
5-6 Reps
@4-6
@4-6
Day 2
1
Viking Press Squat
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@5-7
@5-7
@5-7
2
Cable Low Row
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@5-7
@5-7
@5-7
3
Push Up
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@4-6
@4-6
@4-6
@4-6
4
Alternating Lunge with Rotation
1 Set
1 Set
1-2 Reps
1-2 Reps
@4-6
@4-6
5
Renegade Row
1 Set
1 Set
4-6 Reps
4-6 Reps
@5-7
@5-7
6
Single Leg Romanian Deadlift
1 Set
1 Set
10-12 Reps
10-12 Reps
@4-6
@4-6
Day 3
1
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@5-7
@5-7
@5-7
@5-7
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@5-7
@5-7
@5-7
@5-7
3
Push Up Rings
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@4-6
@4-6
@4-6
@4-6
4
Kettlebell Swing
1 Set
1 Set
8-10 Reps
8-10 Reps
@5-7
@5-7
5
Ab Wheel
1 Set
1 Set
8-10 Reps
8-10 Reps
@5-7
@5-7
6
Backwards Walking
1 Set
1 Set
1 Set
1-2 Reps
1-2 Reps
1-2 Reps
@5-7
@5-7
@5-7