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Functional Fitness 101

by EatMeatLiftWeights
4 athletes joined

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 12:30
  • Last Edited
    Jun 25, 2025 08:13

Summary

Unlock your potential with Functional Fitness 101, an 8-week program designed to enhance your strength and functional movement. Committing just four days a week, you'll engage in a variety of compound exercises like barbell squats, dumbbell bench presses, and deadlifts, all tailored to improve your overall fitness. This program is perfect for those looking to build a solid foundation while utilizing minimal equipment, making it ideal for a garage gym setup. Get ready to elevate your training and achieve lasting results!
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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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
-