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BoostcampPNG

Functional Fitness 101

by EatMeatLiftWeights

Program Description

Hybrid training days for overall strength with a couple of functional movements as sets to build core strength as well as functional movement ability.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 30, 2024 12:43
  • Last Edited
    Jan 03, 2025 04:28

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
16.1%
Abs
14.2%
Quadriceps
12.4%
Lats
10.6%
Glutes
9.6%
Hamstrings
6.9%
Chest
6.9%
Forearms
6.9%
Front Delts
4.1%
Triceps
4.1%
Adductors
2.8%
Biceps
2.8%
Lower Back
2.8%
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 7
4
Deadlift (Barbell)
3
5-8 reps
RPE 7
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Renegade Row
2
10 reps
RPE 6
7
Hanging Knee Raise
3
AMRAP
RPE 8
8
Farmer's Walk (Weighted)
3
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 7
4
Deadlift (Barbell)
3
5-8 reps
RPE 7
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Renegade Row
2
10 reps
RPE 6
7
Hanging Knee Raise
3
AMRAP
RPE 8
8
Farmer's Walk (Weighted)
3
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 7
4
Deadlift (Barbell)
3
5-8 reps
RPE 7
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Renegade Row
2
10 reps
RPE 6
7
Hanging Knee Raise
3
AMRAP
RPE 8
8
Farmer's Walk (Weighted)
3
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 7
4
Deadlift (Barbell)
3
5-8 reps
RPE 7
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Renegade Row
2
10 reps
RPE 6
7
Hanging Knee Raise
3
AMRAP
RPE 8
8
Farmer's Walk (Weighted)
3
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 7
4
Deadlift (Barbell)
3
5-8 reps
RPE 7
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Renegade Row
2
10 reps
RPE 6
7
Hanging Knee Raise
3
AMRAP
RPE 8
8
Farmer's Walk (Weighted)
3
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 7
4
Deadlift (Barbell)
3
5-8 reps
RPE 7
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Renegade Row
2
10 reps
RPE 6
7
Hanging Knee Raise
3
AMRAP
RPE 8
8
Farmer's Walk (Weighted)
3
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 7
4
Deadlift (Barbell)
3
5-8 reps
RPE 7
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Renegade Row
2
10 reps
RPE 6
7
Hanging Knee Raise
3
AMRAP
RPE 8
8
Farmer's Walk (Weighted)
3
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 7
4
Deadlift (Barbell)
3
5-8 reps
RPE 7
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Renegade Row
2
10 reps
RPE 6
7
Hanging Knee Raise
3
AMRAP
RPE 8
8
Farmer's Walk (Weighted)
3
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 7
4
Deadlift (Barbell)
3
5-8 reps
RPE 7
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Renegade Row
2
10 reps
RPE 6
7
Hanging Knee Raise
3
AMRAP
RPE 8
8
Farmer's Walk (Weighted)
3
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 7
4
Deadlift (Barbell)
3
5-8 reps
RPE 7
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Renegade Row
2
10 reps
RPE 6
7
Hanging Knee Raise
3
AMRAP
RPE 8
8
Farmer's Walk (Weighted)
3
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 7
4
Deadlift (Barbell)
3
5-8 reps
RPE 7
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Renegade Row
2
10 reps
RPE 6
7
Hanging Knee Raise
3
AMRAP
RPE 8
8
Farmer's Walk (Weighted)
3
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 7
4
Deadlift (Barbell)
3
5-8 reps
RPE 7
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Renegade Row
2
10 reps
RPE 6
7
Hanging Knee Raise
3
AMRAP
RPE 8
8
Farmer's Walk (Weighted)
3
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 7
4
Deadlift (Barbell)
3
5-8 reps
RPE 7
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Renegade Row
2
10 reps
RPE 6
7
Hanging Knee Raise
3
AMRAP
RPE 8
8
Farmer's Walk (Weighted)
3
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 7
4
Deadlift (Barbell)
3
5-8 reps
RPE 7
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Renegade Row
2
10 reps
RPE 6
7
Hanging Knee Raise
3
AMRAP
RPE 8
8
Farmer's Walk (Weighted)
3
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 7
4
Deadlift (Barbell)
3
5-8 reps
RPE 7
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Renegade Row
2
10 reps
RPE 6
7
Hanging Knee Raise
3
AMRAP
RPE 8
8
Farmer's Walk (Weighted)
3
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 7
4
Deadlift (Barbell)
3
5-8 reps
RPE 7
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Renegade Row
2
10 reps
RPE 6
7
Hanging Knee Raise
3
AMRAP
RPE 8
8
Farmer's Walk (Weighted)
3
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 7
4
Deadlift (Barbell)
3
5-8 reps
RPE 7
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Renegade Row
2
10 reps
RPE 6
7
Hanging Knee Raise
3
AMRAP
RPE 8
8
Farmer's Walk (Weighted)
3
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 7
4
Deadlift (Barbell)
3
5-8 reps
RPE 7
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Renegade Row
2
10 reps
RPE 6
7
Hanging Knee Raise
3
AMRAP
RPE 8
8
Farmer's Walk (Weighted)
3
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 7
4
Deadlift (Barbell)
3
5-8 reps
RPE 7
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Renegade Row
2
10 reps
RPE 6
7
Hanging Knee Raise
3
AMRAP
RPE 8
8
Farmer's Walk (Weighted)
3
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 7
4
Deadlift (Barbell)
3
5-8 reps
RPE 7
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Renegade Row
2
10 reps
RPE 6
7
Hanging Knee Raise
3
AMRAP
RPE 8
8
Farmer's Walk (Weighted)
3
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 7
4
Deadlift (Barbell)
3
5-8 reps
RPE 7
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Renegade Row
2
10 reps
RPE 6
7
Hanging Knee Raise
3
AMRAP
RPE 8
8
Farmer's Walk (Weighted)
3
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 7
4
Deadlift (Barbell)
3
5-8 reps
RPE 7
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Renegade Row
2
10 reps
RPE 6
7
Hanging Knee Raise
3
AMRAP
RPE 8
8
Farmer's Walk (Weighted)
3
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 7
4
Deadlift (Barbell)
3
5-8 reps
RPE 7
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Renegade Row
2
10 reps
RPE 6
7
Hanging Knee Raise
3
AMRAP
RPE 8
8
Farmer's Walk (Weighted)
3
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 7
4
Deadlift (Barbell)
3
5-8 reps
RPE 7
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Renegade Row
2
10 reps
RPE 6
7
Hanging Knee Raise
3
AMRAP
RPE 8
8
Farmer's Walk (Weighted)
3
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 7
4
Deadlift (Barbell)
3
5-8 reps
RPE 7
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Renegade Row
2
10 reps
RPE 6
7
Hanging Knee Raise
3
AMRAP
RPE 8
8
Farmer's Walk (Weighted)
3
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 7
4
Deadlift (Barbell)
3
5-8 reps
RPE 7
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Renegade Row
2
10 reps
RPE 6
7
Hanging Knee Raise
3
AMRAP
RPE 8
8
Farmer's Walk (Weighted)
3
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 7
4
Deadlift (Barbell)
3
5-8 reps
RPE 7
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Renegade Row
2
10 reps
RPE 6
7
Hanging Knee Raise
3
AMRAP
RPE 8
8
Farmer's Walk (Weighted)
3
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 7
4
Deadlift (Barbell)
3
5-8 reps
RPE 7
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Renegade Row
2
10 reps
RPE 6
7
Hanging Knee Raise
3
AMRAP
RPE 8
8
Farmer's Walk (Weighted)
3
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 7
4
Deadlift (Barbell)
3
5-8 reps
RPE 7
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Renegade Row
2
10 reps
RPE 6
7
Hanging Knee Raise
3
AMRAP
RPE 8
8
Farmer's Walk (Weighted)
3
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 7
4
Deadlift (Barbell)
3
5-8 reps
RPE 7
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Renegade Row
2
10 reps
RPE 6
7
Hanging Knee Raise
3
AMRAP
RPE 8
8
Farmer's Walk (Weighted)
3
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 7
4
Deadlift (Barbell)
3
5-8 reps
RPE 7
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Renegade Row
2
10 reps
RPE 6
7
Hanging Knee Raise
3
AMRAP
RPE 8
8
Farmer's Walk (Weighted)
3
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 7
3
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 7
4
Deadlift (Barbell)
3
5-8 reps
RPE 7
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Renegade Row
2
10 reps
RPE 6
7
Hanging Knee Raise
3
AMRAP
RPE 8
8
Farmer's Walk (Weighted)
3
2 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5-8 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
@7
3
Lat Pulldown (Close Grip)
3 Sets
8-10 Reps
@7
4
Deadlift (Barbell)
3 Sets
5-8 Reps
@7
5
Shrug (Dumbbell)
2 Sets
8-12 Reps
-
6
Renegade Row
2 Sets
10 Reps
@6
7
Hanging Knee Raise
3 Sets
AMRAP
@8
8
Farmer's Walk (Weighted)
3 Sets
2 mins
-
Day 2
1
Squat (Barbell)
3 Sets
5-8 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
@7
3
Lat Pulldown (Close Grip)
3 Sets
8-10 Reps
@7
4
Deadlift (Barbell)
3 Sets
5-8 Reps
@7
5
Shrug (Dumbbell)
2 Sets
8-12 Reps
-
6
Renegade Row
2 Sets
10 Reps
@6
7
Hanging Knee Raise
3 Sets
AMRAP
@8
8
Farmer's Walk (Weighted)
3 Sets
2 mins
-
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
@7
3
Lat Pulldown (Close Grip)
3 Sets
8-10 Reps
@7
4
Deadlift (Barbell)
3 Sets
5-8 Reps
@7
5
Shrug (Dumbbell)
2 Sets
8-12 Reps
-
6
Renegade Row
2 Sets
10 Reps
@6
7
Hanging Knee Raise
3 Sets
AMRAP
@8
8
Farmer's Walk (Weighted)
3 Sets
2 mins
-
Day 4
1
Squat (Barbell)
3 Sets
5-8 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
@7
3
Lat Pulldown (Close Grip)
3 Sets
8-10 Reps
@7
4
Deadlift (Barbell)
3 Sets
5-8 Reps
@7
5
Shrug (Dumbbell)
2 Sets
8-12 Reps
-
6
Renegade Row
2 Sets
10 Reps
@6
7
Hanging Knee Raise
3 Sets
AMRAP
@8
8
Farmer's Walk (Weighted)
3 Sets
2 mins
-