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Beast mode Functional Strength

by Coach Andrew
1 athletes joined

Program Description

This program is designed to use a variety of exposure and movement patterns to train strength, while maintaining mobility and access to various movement patterns.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 19, 2025 03:29
  • Last Edited
    Jun 19, 2025 09:43

Summary

Unleash your inner strength with the Beast Mode Functional Strength program! Over the course of 3 weeks, you'll engage in 5 days of intense, functional workouts designed to build muscle and enhance your overall fitness. Each session combines compound movements like squats, lunges, and overhead presses with targeted accessory exercises to maximize strength gains. Get ready to challenge your limits and transform your physique with a program tailored for serious lifters.
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4 reps
8 reps
RPE 8-9
RPE 7-8
2
Lunge (Barbell)
2
6 reps
RPE 8
3
Overhead Press (Barbell)
3
6 reps
RPE 8
4
Larsen Press (Barbell)
3
10 reps
RPE 7
5
Pallof Press
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4 reps
8 reps
RPE 8.5-9
RPE 8-8
2
Lunge (Barbell)
1
1
7 reps
6 reps
RPE 8
RPE 8
3
Overhead Press (Barbell)
1
2
7 reps
6 reps
RPE 8
RPE 8
4
Larsen Press (Barbell)
2
1
10 reps
10 reps
RPE 7.5
RPE 7
5
Pallof Press
4
13 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3 reps
8 reps
RPE 9-9.5
RPE 7-8
2
Lunge (Barbell)
2
7 reps
RPE 8
3
Overhead Press (Barbell)
2
1
7 reps
6 reps
RPE 8
RPE 8
4
Larsen Press (Barbell)
1
1
1
11 reps
10 reps
10 reps
RPE 7.5
RPE 7.5
RPE 7
5
Pallof Press
2
2
14 reps
13 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6 reps
RPE 8
2
Pendlay Row
3
8 reps
RPE 7
3
Single Leg Hip Thrust
2
7 reps
RPE 8
4
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 7
5
Copenhagen Plank
3
0.5-1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6 reps
RPE 8.5
2
Pendlay Row
2
1
9 reps
8 reps
RPE 7
RPE 7
3
Single Leg Hip Thrust
2
7 reps
RPE 8.5
4
Incline Hammer Curl (Dumbbell)
3
11 reps
RPE 7
5
Copenhagen Plank
2
1
0.7-1 mins
0.5-1 mins
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6 reps
4 reps
RPE 8.5
RPE 8.5
2
Pendlay Row
2
1
9 reps
8 reps
RPE 7
RPE 7
3
Single Leg Hip Thrust
2
8 reps
RPE 8.5
4
Incline Hammer Curl (Dumbbell)
1
2
12 reps
11 reps
RPE 7
RPE 7
5
Copenhagen Plank
3
0.7-1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
RPE 8.5
2
Snatch Deadlift
1
8-12 reps
RPE 7
3
Reverse Hyperextension
2
9 reps
RPE 7
4
Dip (Weighted)
2
6 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
6
Suitcase Carry
2
0.5 mins
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
RPE 8.5
2
Snatch Deadlift
1
8-12 reps
RPE 7.5
3
Reverse Hyperextension
1
1
10 reps
9 reps
RPE 7
RPE 7
4
Dip (Weighted)
2
6 reps
RPE 8.5-9
5
Lateral Raise (Dumbbell)
2
16 reps
RPE 7
6
Suitcase Carry
2
0.7 mins
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
2 reps
RPE 9
RPE 8.5
2
Snatch Deadlift
1
8-12 reps
RPE 7.5
3
Reverse Hyperextension
2
10 reps
RPE 7
4
Dip (Weighted)
2
6 reps
RPE 8.5-9
5
Lateral Raise (Dumbbell)
1
1
17 reps
16 reps
RPE 7
RPE 7
6
Suitcase Carry
2
0.7 mins
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 8
2
Spoto Press
2
8 reps
RPE 6.5
3
Front Squat (Barbell)
2
8 reps
RPE 8
4
Good Morning
2
9 reps
RPE 7
5
Kelso Shrug
2
10 reps
RPE 7
6
Shoulder YTWL
2
8 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6 reps
5 reps
RPE 8
RPE 8
2
Spoto Press
2
9 reps
RPE 6.5
3
Front Squat (Barbell)
2
8 reps
RPE 8
4
Good Morning
1
1
10 reps
9 reps
RPE 7
RPE 7
5
Kelso Shrug
2
11 reps
RPE 7
6
Shoulder YTWL
2
9 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 8
2
Spoto Press
1
1
9 reps
9 reps
RPE 7
RPE 6.5
3
Front Squat (Barbell)
1
1
9 reps
8 reps
RPE 8
RPE 8
4
Good Morning
2
10 reps
RPE 7
5
Kelso Shrug
2
12 reps
RPE 7
6
Shoulder YTWL
2
9 reps
RPE 6.5
Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)
2 Sets
1 Set
4 Reps
8 Reps
@8-9
@7-8
2
Lunge (Barbell)
2 Sets
6 Reps
@8
3
Overhead Press (Barbell)
3 Sets
6 Reps
@8
4
Larsen Press (Barbell)
3 Sets
10 Reps
@7
5
Pallof Press
4 Sets
12 Reps
@7
Day 2
1
Pull-Up (Weighted)
2 Sets
6 Reps
@8
2
Pendlay Row
3 Sets
8 Reps
@7
3
Single Leg Hip Thrust
2 Sets
7 Reps
@8
4
Incline Hammer Curl (Dumbbell)
3 Sets
10 Reps
@7
5
Copenhagen Plank
3 Sets
0.5-1 mins
@8
Day 4
1
Deadlift (Barbell)
3 Sets
2 Reps
@8.5
2
Snatch Deadlift
1 Set
8-12 Reps
@7
3
Reverse Hyperextension
2 Sets
9 Reps
@7
4
Dip (Weighted)
2 Sets
6 Reps
@8-9
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@7
6
Suitcase Carry
2 Sets
0.5 mins
@8.5
Day 3
1
Cardio (LISS)
1 Set
30 mins
@6.5
Day 5
1
Incline Bench Press (Barbell)
3 Sets
5 Reps
@8
2
Spoto Press
2 Sets
8 Reps
@6.5
3
Front Squat (Barbell)
2 Sets
8 Reps
@8
4
Good Morning
2 Sets
9 Reps
@7
5
Kelso Shrug
2 Sets
10 Reps
@7
6
Shoulder YTWL
2 Sets
8 Reps
@6.5