Functional Freak
Unlock your athletic potential with 12 weeks of bodyweight and strength training—transform your fitness and embrace your inner functional freak!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chin-Up (Assisted) | 3 | 10 reps | @10 |
| 2 | Inverted Row | 3 | 10 reps | @10 |
| 3 | Dead Hang | 3 | 30 reps | @10 |
| 4 | Clean Pull | 3 | 30 reps | @10 |
| 5 | Wood Chop | 3 | 10 reps | @10 |
| Superset | ||||
| 6A | Kettlebell Swing | 3 | 10 reps | @10 |
| 6B | Reverse Hyperextension | 3 | 10 reps | @10 |
| 7 | Battle Ropes | 3 | 30 min | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Dip (Assisted) | 3 | 10 reps | @10 |
| 2 | Push Up | 3 | 10 reps | @10 |
| 3 | Prowler Push | 3 | 30 min | @10 |
| 4 | One Arm Overhead Carry with March | 3 | 30 reps | @10 |
| Superset | ||||
| 5A | Med Ball Slam | 3 | 10 reps | @10 |
| 5B | Lying Leg Raise | 3 | 10 reps | @10 |
| 6 | Face Pull | 3 | 10 reps | @10 |
| 7 | Reaching Situp | 3 | 30 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Bodyweight) | 3 | 10 reps | @10 |
| 2 | Alternating Lunge with Rotation | 3 | 10 reps | @10 |
| 3 | Single Leg Romanian Deadlift | 3 | 10 reps | @10 |
| 4 | Good Morning | 3 | 10 reps | @10 |
| Superset | ||||
| 5A | Box Jump | 3 | 5 reps | @10 |
| 5B | Bicycle Crunch | 3 | 10 reps | @10 |
| 6 | Glute Bridge (Bodyweight) | 3 | 10 reps | @10 |
| 7 | Side Plank | 3 | 30 min | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lateral Raise (Cable) | 3 | 10 reps | @10 |
| 2 | Chest Fly (Machine) | 3 | 10 reps | @10 |
| 3 | Lat Pulldown | 3 | 10 reps | @10 |
| 4 | Single Arm Tricep Extension (Cable) | 3 | 10 reps | @10 |
| 5 | Bayesian Curl | 3 | 10 reps | @10 |
| 6 | Lying Leg Curl | 3 | 10 reps | @10 |
| 7 | Bulgarian Split Squat (Dumbbell) | 3 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cardio | 1 | 10 min | @10 |
| 2 | Jump Rope | 1 | 10 min | @10 |
| 3 | Stair Climber | 1 | 10 min | @10 |
| 4 | Lying Leg Raise | 3 | 10 reps | @10 |
| 5 | Side Plank | 3 | 30 min | @10 |
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 Freak 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 50 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 Freak is structured around 5 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 Freak 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
