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Francis Functional Powerbuilding

by Francis Martinez
1 athletes joined

Program Description

**Francis Functional Powerbuilding** is a comprehensive 12-week program designed to enhance your strength and muscle mass through a blend of powerlifting and bodybuilding techniques. With 48 training sessions, this intermediate-level program utilizes a full gym setup to maximize your gains. Each workout focuses on key compound movements and accessory exercises, ensuring a balanced approach to building functional strength and aesthetics. Get ready to push your limits and transform your physique!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 20, 2025 08:40
  • Last Edited
    Dec 03, 2025 07:00
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.6%
Glutes
10.9%
Triceps
10.4%
Hamstrings
10%
Front Delts
9.3%
Middle Delts
8.6%
Chest
8.2%
Abs
7.2%
Lats
4.3%
Upper Back
4.1%
Lower Back
4.1%
Biceps
3.6%
Adductors
3%
Forearms
0.7%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
12 reps
RPE 6
RPE 6
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 6
4
Leg Curl
1
12 reps
RPE 6
5
Abs Crunch (Machine)
1
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
12 reps
RPE 7
RPE 7
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 7
4
Leg Curl
2
12 reps
RPE 7
5
Abs Crunch (Machine)
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
12 reps
RPE 6
RPE 6
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 6
4
Leg Curl
2
12 reps
RPE 6
5
Abs Crunch (Machine)
1
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
10 reps
RPE 6
RPE 6
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 6
4
Leg Curl
1
10 reps
RPE 6
5
Abs Crunch (Machine)
1
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
5 reps
10 reps
RPE 7
RPE 7
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 7
4
Leg Curl
2
10 reps
RPE 7
5
Abs Crunch (Machine)
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
4
Leg Curl
2
10 reps
RPE 8
5
Abs Crunch (Machine)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
8 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
8 reps
RPE 8
4
Leg Curl
2
8 reps
RPE 8
5
Abs Crunch (Machine)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3 reps
8 reps
RPE 8.5
RPE 8.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
8 reps
RPE 8
4
Leg Curl
2
8 reps
RPE 8
5
Abs Crunch (Machine)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
8 reps
RPE 8.5
RPE 8.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
8 reps
RPE 8
4
Leg Curl
2
8 reps
RPE 8
5
Abs Crunch (Machine)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 reps
5 reps
RPE 8.5
RPE 8.5
2
Romanian Deadlift (Barbell)
1
AMRAP
RPE 9
3
Walking Lunge (Dumbbell)
1
AMRAP
RPE 9
4
Leg Curl
1
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
2 reps
5 reps
RPE 8.5
RPE 8.5
2
Romanian Deadlift (Barbell)
1
AMRAP
RPE 9
3
Walking Lunge (Dumbbell)
1
AMRAP
RPE 9
4
Leg Curl
2
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
1 reps
4 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
AMRAP
RPE 9
3
Walking Lunge (Dumbbell)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6 reps
12 reps
RPE 6
RPE 6
2
Pendlay Row
2
10 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 6
4
Lat Pulldown (Close Grip)
2
12 reps
RPE 6
5
Bench Press (Dumbbell)
2
12 reps
RPE 6
6
Skull Crusher
1
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6 reps
12 reps
RPE 7
RPE 7
2
Pendlay Row
2
10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 7
4
Lat Pulldown (Close Grip)
2
10 reps
RPE 7
5
Bench Press (Dumbbell)
2
12 reps
RPE 7
6
Skull Crusher
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
12 reps
RPE 6
RPE 6
2
Pendlay Row
2
10 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 6
4
Lat Pulldown (Close Grip)
2
10 reps
RPE 7
5
Bench Press (Dumbbell)
2
12 reps
RPE 6
6
Skull Crusher
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
10 reps
RPE 6
RPE 6
2
Pendlay Row
2
8 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 6
4
Bench Press (Dumbbell)
2
10 reps
RPE 6
5
Skull Crusher
1
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5 reps
10 reps
RPE 7
RPE 7
2
Pendlay Row
2
8 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 7
4
Bench Press (Dumbbell)
2
10 reps
RPE 7
5
Skull Crusher
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 8
2
Pendlay Row
2
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
4
Bench Press (Dumbbell)
2
10 reps
RPE 8
5
Skull Crusher
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
RPE 8
RPE 8
2
Pendlay Row
2
6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 8
4
Bench Press (Dumbbell)
2
8 reps
RPE 8
5
Skull Crusher
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3 reps
8 reps
RPE 8.5
RPE 8.5
2
Pendlay Row
2
6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 8
4
Bench Press (Dumbbell)
2
8 reps
RPE 8
5
Skull Crusher
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3 reps
8 reps
RPE 8.5
RPE 8.5
2
Pendlay Row
2
6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 8
4
Bench Press (Dumbbell)
2
8 reps
RPE 8
5
Skull Crusher
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2 reps
5 reps
RPE 8.5
RPE 8.5
2
Pendlay Row
2
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 8
4
Bench Press (Dumbbell)
2
6 reps
RPE 8
5
Skull Crusher
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2 reps
5 reps
RPE 8.5
RPE 8.5
2
Pendlay Row
2
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 8
4
Bench Press (Dumbbell)
2
6 reps
RPE 8
5
Skull Crusher
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1 reps
4 reps
RPE 9
RPE 9
2
Pendlay Row
1
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
AMRAP
RPE 8
4
Bench Press (Dumbbell)
2
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
12 reps
RPE 6
RPE 6
2
Front Squat (Barbell)
2
10 reps
RPE 6
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 6
4
Leg Extension
1
12 reps
RPE 6
5
Abs Crunch (Machine)
1
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
6 reps
12 reps
RPE 7
RPE 7
2
Front Squat (Barbell)
2
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 7
4
Leg Extension
2
12 reps
RPE 7
5
Abs Crunch (Machine)
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
12 reps
RPE 6
RPE 6
2
Front Squat (Barbell)
2
10 reps
RPE 6
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 6
4
Leg Extension
1
12 reps
RPE 6
5
Abs Crunch (Machine)
1
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
10 reps
RPE 6
RPE 6
2
Front Squat (Barbell)
2
8 reps
RPE 6
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 6
4
Leg Extension
1
10 reps
RPE 6
5
Abs Crunch (Machine)
1
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
5 reps
10 reps
RPE 7
RPE 7
2
Front Squat (Barbell)
2
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 7
4
Leg Extension
2
10 reps
RPE 7
5
Abs Crunch (Machine)
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 8
2
Front Squat (Barbell)
2
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
4
Leg Extension
2
10 reps
RPE 8
5
Abs Crunch (Machine)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
8 reps
RPE 8
RPE 8
2
Front Squat (Barbell)
2
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
8 reps
RPE 8
4
Leg Extension
2
8 reps
RPE 8
5
Abs Crunch (Machine)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3 reps
8 reps
RPE 8.5
RPE 8.5
2
Front Squat (Barbell)
2
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
8 reps
RPE 8
4
Leg Extension
2
8 reps
RPE 8
5
Abs Crunch (Machine)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
8 reps
RPE 8
RPE 8
2
Front Squat (Barbell)
2
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
8 reps
RPE 8
4
Leg Extension
2
8 reps
RPE 8
5
Abs Crunch (Machine)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
5 reps
RPE 8
RPE 8
2
Front Squat (Barbell)
1
AMRAP
RPE 9
3
Walking Lunge (Dumbbell)
2
6 reps
RPE 8
4
Leg Extension
1
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
2 reps
5 reps
RPE 8
RPE 8
2
Front Squat (Barbell)
1
AMRAP
RPE 9
3
Walking Lunge (Dumbbell)
2
6 reps
RPE 8
4
Leg Extension
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1 reps
4 reps
RPE 9
RPE 9
2
Front Squat (Barbell)
1
AMRAP
RPE 9
3
Walking Lunge (Dumbbell)
1
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
6 reps
12 reps
RPE 6
RPE 6
2
Kroc Row
2
12 reps
RPE 6
3
Incline Bench Press (Barbell)
2
10 reps
RPE 6
4
Underhand Lat Pulldown
2
12 reps
RPE 6
5
Rotational Landmine Push Press
2
12 reps
RPE 6
6
Bicep Curl (EZ Bar)
1
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
2
6 reps
12 reps
RPE 7
RPE 7
2
Kroc Row
2
10 reps
RPE 7
3
Incline Bench Press (Barbell)
2
10 reps
RPE 7
4
Underhand Lat Pulldown
2
12 reps
RPE 7
5
Rotational Landmine Push Press
2
12 reps
RPE 7
6
Bicep Curl (EZ Bar)
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
6 reps
12 reps
RPE 6
RPE 6
2
Underhand Lat Pulldown
2
12 reps
RPE 6
3
Incline Bench Press (Barbell)
2
10 reps
RPE 6
4
Rotational Landmine Push Press
2
12 reps
RPE 6
5
Bicep Curl (EZ Bar)
1
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
2
5 reps
10 reps
RPE 6
RPE 6
2
Underhand Lat Pulldown
2
10 reps
RPE 6
3
Incline Bench Press (Barbell)
2
8 reps
RPE 6
4
Rotational Landmine Push Press
2
15 reps
RPE 6
5
Bicep Curl (EZ Bar)
1
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
2
2
5 reps
10 reps
RPE 7
RPE 7
2
Underhand Lat Pulldown
2
10 reps
RPE 7
3
Incline Bench Press (Barbell)
2
8 reps
RPE 7
4
Rotational Landmine Push Press
2
15 reps
RPE 7
5
Bicep Curl (EZ Bar)
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 8
2
Underhand Lat Pulldown
2
10 reps
RPE 8
3
Incline Bench Press (Barbell)
2
8 reps
RPE 8
4
Rotational Landmine Push Press
2
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
2
3 reps
8 reps
RPE 8
RPE 8
2
Underhand Lat Pulldown
2
8 reps
RPE 8
3
Incline Bench Press (Barbell)
2
6 reps
RPE 8
4
Rotational Landmine Push Press
3
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
2
1
3 reps
8 reps
RPE 8.5
RPE 8.5
2
Underhand Lat Pulldown
2
8 reps
RPE 8
3
Incline Bench Press (Barbell)
2
6 reps
RPE 8
4
Rotational Landmine Push Press
3
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
2
3 reps
8 reps
RPE 8
RPE 8
2
Underhand Lat Pulldown
2
8 reps
RPE 8
3
Incline Bench Press (Barbell)
2
6 reps
RPE 8
4
Rotational Landmine Push Press
3
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
2
2 reps
5 reps
RPE 8.5
RPE 8.5
2
Underhand Lat Pulldown
2
8-12 reps
RPE 8
3
Incline Bench Press (Barbell)
2
6 reps
RPE 8
4
Rotational Landmine Push Press
4
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
2
1
2 reps
5 reps
RPE 8.5
RPE 8.5
2
Underhand Lat Pulldown
2
8-12 reps
RPE 8
3
Incline Bench Press (Barbell)
2
6 reps
RPE 8
4
Rotational Landmine Push Press
4
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
1
1 reps
4 reps
RPE 9
RPE 9
2
Underhand Lat Pulldown
1
8-12 reps
RPE 8
3
Incline Bench Press (Barbell)
2
6 reps
RPE 8
4
Rotational Landmine Push Press
4
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
1
AMRAP
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
6 Reps
12 Reps
@6
@6
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@6
3
Walking Lunge (Dumbbell)
2 Sets
12 Reps
@6
4
Leg Curl
1 Set
12 Reps
@6
5
Abs Crunch (Machine)
1 Set
12 Reps
@6
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
6 Reps
12 Reps
@6
@6
2
Front Squat (Barbell)
2 Sets
10 Reps
@6
3
Walking Lunge (Dumbbell)
2 Sets
12 Reps
@6
4
Leg Extension
1 Set
12 Reps
@6
5
Abs Crunch (Machine)
1 Set
12 Reps
@6
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
6 Reps
12 Reps
@6
@6
2
Pendlay Row
2 Sets
10 Reps
@6
3
Seated Shoulder Press (Dumbbell)
2 Sets
12 Reps
@6
4
Lat Pulldown (Close Grip)
2 Sets
12 Reps
@6
5
Bench Press (Dumbbell)
2 Sets
12 Reps
@6
6
Skull Crusher
1 Set
12 Reps
@6
Day 4
1
Push Press (Barbell)
1 Set
1 Set
6 Reps
12 Reps
@6
@6
2
Kroc Row
2 Sets
12 Reps
@6
3
Incline Bench Press (Barbell)
2 Sets
10 Reps
@6
4
Underhand Lat Pulldown
2 Sets
12 Reps
@6
5
Rotational Landmine Push Press
2 Sets
12 Reps
@6
6
Bicep Curl (EZ Bar)
1 Set
12 Reps
@6