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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.
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ON THE BOOSTCAMP APP FOR FREE
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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
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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
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