Francis Functional Powerbuilding
Unlock your strength and sculpt your physique with a powerful blend of functional training—transform your body in just 12 weeks!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 6 reps | @6 |
| 1 | 12 reps | @6 | ||
| 2 | Romanian Deadlift (Barbell) | 2 | 10 reps | @6 |
| 3 | Walking Lunge (Dumbbell) | 2 | 12 reps | @6 |
| 4 | Leg Curl | 1 | 12 reps | @6 |
| 5 | Abs Crunch (Machine) | 1 | 12 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 6 reps | @6 |
| 1 | 12 reps | @6 | ||
| 2 | Front Squat (Barbell) | 2 | 10 reps | @6 |
| 3 | Walking Lunge (Dumbbell) | 2 | 12 reps | @6 |
| 4 | Leg Extension | 1 | 12 reps | @6 |
| 5 | Abs Crunch (Machine) | 1 | 12 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 6 reps | @6 |
| 1 | 12 reps | @6 | ||
| 2 | Pendlay Row | 2 | 10 reps | @6 |
| 3 | Seated Shoulder Press (Dumbbell) | 2 | 12 reps | @6 |
| 4 | Lat Pulldown (Close Grip) | 2 | 12 reps | @6 |
| 5 | Bench Press (Dumbbell) | 2 | 12 reps | @6 |
| 6 | Skull Crusher | 1 | 12 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Push Press (Barbell) | 1 | 6 reps | @6 |
| 1 | 12 reps | @6 | ||
| 2 | Kroc Row | 2 | 12 reps | @6 |
| 3 | Incline Bench Press (Barbell) | 2 | 10 reps | @6 |
| 4 | Underhand Lat Pulldown | 2 | 12 reps | @6 |
| 5 | Rotational Landmine Push Press | 2 | 12 reps | @6 |
| 6 | Bicep Curl (EZ Bar) | 1 | 12 reps | @6 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Francis Functional Powerbuilding is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 40 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Francis Functional Powerbuilding is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Francis Functional Powerbuilding is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
