Functional Weightlifting/Strenght Program
Weightlifting based program for athletes! There is a lot of core work, strength and power exercises, and some decent amount of upper body work as well.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Box Squat (Barbell) | 3 | 4–6 reps | @8 |
| 2 | Hang Power Clean | 3 | 3 reps | @9.5 |
| 3 | Push Press (Barbell) | 3 | 3–5 reps | @8.5 |
| 4 | Clean Pull | 3 | 3 reps | @9.5 |
| 5 | Snatch Deadlift | 3 | 3 reps | @9 |
| Superset | ||||
| 6A | Plank | 2 | 1 min | @8 |
| 6B | Side Plank | 2 | 1 min | @8.5 |
| Superset | ||||
| 7A | Mountain Climber | 3 | AMRAP | @8 |
| 7B | Clamshells Band | 3 | AMRAP | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 6–10 reps | @9 |
| 2 | Front Squat (Barbell) | 3 | 8–12 reps | @7.5 |
| 3 | Romanian Deadlift (Barbell) | 3 | 8–12 reps | @9 |
| Superset | ||||
| 4A | Hang Power Clean | 3 | 3 reps | @8 |
| 4B | Hanging Knee Raise | 3 | AMRAP | @7 |
| Superset | ||||
| 5A | Sit Up | 3 | AMRAP | @7.5 |
| 5B | Back Extension | 3 | 10–15 reps | @7.5 |
| Superset | ||||
| 6A | Lu Raise | 3 | AMRAP | @7 |
| 6B | Clamshells Band | 3 | AMRAP | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Incline Bench Press (Barbell) | 3 | 8–12 reps | @8 |
| 1B | Bulgarian Split Squat (Dumbbell) | 3 | 8–12 reps | @8.5 |
| Superset | ||||
| 2A | Dip (Bodyweight) | 3 | 4–8 reps | @8 |
| 2B | Single Leg Romanian Deadlift | 3 | 8–12 reps | @8.5 |
| Superset | ||||
| 3A | Overhead Press (Barbell) | 3 | 8–12 reps | @8.5 |
| 3B | Scapular Pull-Up | 3 | AMRAP | @7 |
| Superset | ||||
| 4A | Superman | 3 | AMRAP | @7.5 |
| 4B | Sit Up | 3 | AMRAP | @8 |
| 5 | Hip Flexion Cable | 3 | AMRAP | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 6–10 reps | @9 |
| 2 | Pull-Up (Bodyweight) | 3 | 4–12 reps | @9 |
| 3 | Dip (Bodyweight) | 3 | 4–8 reps | @8 |
| Superset | ||||
| 4A | Dumbbell Row | 3 | 8–12 reps | @9 |
| 4B | Bicep Curl (Dumbbell) | 3 | 8–12 reps | @8 |
| 5 | Pec Deck (Machine) | 3 | 8–12 reps | @7.5 |
| 6 | Reverse Pec Deck | 3 | 8–12 reps | @7.5 |
| 7 | Rear Delt Fly (Cable) | 3 | 12+ reps | @8 |
| Superset | ||||
| 8A | Russian Twist (Dumbbell) | 3 | AMRAP | @8.5 |
| 8B | Lu Raise | 3 | AMRAP | @7 |
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, Functional Weightlifting/Strenght Program 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 70 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.
Functional Weightlifting/Strenght Program 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.
Functional Weightlifting/Strenght Program 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
