Functional training made simple

by

Program Description

Gain strength that is usable

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerlifting, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    30 minutes
  • Created
    Mar 06, 2025 04:53
  • Last Edited
    Jun 18, 2025 10:07

Summary

Unlock your strength potential with this one-week functional training program, designed for four days of intense, full-body workouts. Each session focuses on compound movements like the Military Press and Trap Bar Deadlift, ensuring you build muscle while enhancing your functional fitness. Perfect for those with a garage gym setup, this program combines bodyweight and weighted exercises to maximize your results. Get ready to challenge yourself and elevate your performance!
BlogBannerPC
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
BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6 reps
RPE 10
2
Pull-Up (Weighted)
1
6 reps
RPE 10
3
Pull-Up (Bodyweight)
2
10 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
5
Dip (Weighted)
1
6 reps
RPE 10
6
Face Pull
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
5 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 10
4
Seated Calf Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
2
5 reps
RPE 10
2
Chin-Up (Weighted)
2
6 reps
RPE 10
3
Push Up
3
20 reps
RPE 10
4
Ab Roller
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
2
4 reps
-
2
Box Jump
2
6 reps
RPE 10
3
Step-Up (Weighted)
2
8 reps
RPE 10
4
Sled Push
1
4 reps
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Military Press (Barbell)
2 Sets
6 Reps
@10
2
Pull-Up (Weighted)
1 Set
6 Reps
@10
3
Pull-Up (Bodyweight)
2 Sets
10 Reps
@10
4
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10
5
Dip (Weighted)
1 Set
6 Reps
@10
6
Face Pull
3 Sets
12 Reps
@10
Day 2
1
Trap Bar Deadlift
2 Sets
5 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@10
3
Romanian Deadlift (Dumbbell)
2 Sets
6 Reps
@10
4
Seated Calf Raise
3 Sets
10 Reps
@10
Day 3
1
Push Press (Barbell)
2 Sets
5 Reps
@10
2
Chin-Up (Weighted)
2 Sets
6 Reps
@10
3
Push Up
3 Sets
20 Reps
@10
4
Ab Roller
3 Sets
10 Reps
@10
Day 4
1
Power Clean
2 Sets
4 Reps
-
2
Box Jump
2 Sets
6 Reps
@10
3
Step-Up (Weighted)
2 Sets
8 Reps
@10
4
Sled Push
1 Set
4 Reps
@10