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Strength and function.

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Program Description

Unlock your potential with the "Strength and Function" program, a dynamic 1-week training plan designed to enhance your overall strength and functional fitness. Comprising four intense sessions each week, you'll engage in a variety of exercises targeting major muscle groups, including chest, back, legs, and arms. From incline bench presses to pendulum squats, this program combines traditional lifts with functional movements to build strength and improve your athletic performance. Get ready to challenge yourself and elevate your training!

Program Overview

  • Level
    Intermediate
  • Goal
    Strength, Muscle
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Mar 29, 2026 06:01
  • Last Edited
    Mar 29, 2026 11:26
Muscle Engagement
Front
Back
MuscleSet
Abs
11.1%
Triceps
10.3%
Glutes
10%
Quadriceps
9.6%
Hamstrings
8.5%
Upper Back
7.4%
Biceps
7%
Front Delts
6.6%
Lats
6.6%
Chest
5.9%
Lower Back
3.7%
Rear Delts
3%
Calves
3%
Forearms
2.2%
Adductors
2.2%
Middle Delts
1.5%
Abductors
1.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Lat Pulldown (Neutral Grip)
2
8 reps
-
5
Bicep Curl (EZ Bar)
2
10 reps
-
6
Bicep Curl (Dumbbell)
2
8 reps
-
7
Tricep Extension (Cable)
2
1
8 reps
6 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Seated Hamstring Curl
2
8 reps
-
3
Hack Squat
2
6-8 reps
-
4
Hyperextension
3
5-8 reps
-
5
Squat lunge
3
12 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8 reps
-
2
Bench Press (Dumbbell)
2
8 reps
-
3
Lat Prayer
2
10 reps
-
4
Reverse Pec Deck
2
8 reps
-
5
Chest Press (Machine)
2
8 reps
-
6
Bicep Curl (EZ Bar)
2
10 reps
-
7
Tricep Kickback
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
6 reps
-
2
Goblet Squat
2
6 reps
-
3
Romanian Deadlift (Barbell)
2
8 reps
-
4
Calf Raise (Leg Press)
2
8 reps
-
5
Seated Calf Raise
2
8 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
12 reps
-
2
Rear Delt Fly (Dumbbell)
2
12 reps
-
3
Hip Abductor (Machine)
2
8 reps
-
4
Hip Adductor (Machine)
2
8 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
-
2
Pec Deck (Machine)
2 Sets
8 Reps
-
3
Pull-Up (Weighted)
3 Sets
8 Reps
-
4
Lat Pulldown (Neutral Grip)
2 Sets
8 Reps
-
5
Bicep Curl (EZ Bar)
2 Sets
10 Reps
-
6
Bicep Curl (Dumbbell)
2 Sets
8 Reps
-
7
Tricep Extension (Cable)
2 Sets
1 Set
8 Reps
6 Reps
-
-
Day 3
1
Seated Row (Cable)
2 Sets
8 Reps
-
2
Bench Press (Dumbbell)
2 Sets
8 Reps
-
3
Lat Prayer
2 Sets
10 Reps
-
4
Reverse Pec Deck
2 Sets
8 Reps
-
5
Chest Press (Machine)
2 Sets
8 Reps
-
6
Bicep Curl (EZ Bar)
2 Sets
10 Reps
-
7
Tricep Kickback
3 Sets
8 Reps
-
Day 2
1
Leg Extension
2 Sets
8 Reps
-
2
Seated Hamstring Curl
2 Sets
8 Reps
-
3
Hack Squat
2 Sets
6-8 Reps
-
4
Hyperextension
3 Sets
5-8 Reps
-
5
Squat lunge
3 Sets
12 Reps
-
6
Abs Crunch (Weighted)
3 Sets
12 Reps
-
Day 4
1
Pendulum Squat
2 Sets
6 Reps
-
2
Goblet Squat
2 Sets
6 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
8 Reps
-
4
Calf Raise (Leg Press)
2 Sets
8 Reps
-
5
Seated Calf Raise
2 Sets
8 Reps
-
6
Abs Crunch (Weighted)
3 Sets
12 Reps
-
Day 5
1
Seated Shoulder Press (Dumbbell)
2 Sets
12 Reps
-
2
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
-
3
Hip Abductor (Machine)
2 Sets
8 Reps
-
4
Hip Adductor (Machine)
2 Sets
8 Reps
-
5
Reverse Abs Crunch (Bodyweight)
3 Sets
12 Reps
-
6
Abs Crunch (Weighted)
3 Sets
12 Reps
-