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
Mar 07, 2025 12:26

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

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

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

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

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

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