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BoostcampPNG

Functional

by Jeremy Small

Program Description

Unlock your potential with the Functional program, a comprehensive 12-week journey designed to enhance your strength, mobility, and overall fitness. Committing just three days a week, you'll engage in dynamic workouts that blend resistance training with functional movements, ensuring you build a solid foundation for everyday activities. Perfect for all fitness levels, this program will challenge you to push your limits while improving your performance and resilience. Get ready to transform your workouts and elevate your functional fitness!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 03, 2025 08:23
  • Last Edited
    Dec 03, 2025 08:24
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.5%
Upper Back
10.3%
Front Delts
9.4%
Quadriceps
9.3%
Triceps
9.3%
Hamstrings
8%
Middle Delts
6.8%
Chest
6.1%
Olympic
5.7%
Abs
5.4%
Lower Back
5.1%
Lats
3.2%
Biceps
2.9%
Adductors
1.6%
Rear Delts
1.4%
Full Body
1.1%
Forearms
1%
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Hang Power Clean
6
2 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Turkish Get Up
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Hang Power Clean
6
2 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Turkish Get Up
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Hang Power Clean
6
2 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Turkish Get Up
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Hang Power Clean
6
2 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Turkish Get Up
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5 reps
-
2
Bench Press (Paused)
5
4 reps
-
3
Clean High Pull
5
3 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Kettlebell Halo
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5 reps
-
2
Bench Press (Paused)
5
4 reps
-
3
Clean High Pull
5
3 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Kettlebell Halo
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5 reps
-
2
Bench Press (Paused)
5
4 reps
-
3
Clean High Pull
5
3 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Kettlebell Halo
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5 reps
-
2
Bench Press (Paused)
5
4 reps
-
3
Clean High Pull
5
3 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Kettlebell Halo
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Bench Press T&G
5
5 reps
-
3
Clean Pull
6
2 reps
-
4
Push Up (Weighted)
3
10 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Bottom Up Rack March
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Bench Press T&G
5
5 reps
-
3
Clean Pull
6
2 reps
-
4
Push Up (Weighted)
3
10 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Bottom Up Rack March
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Bench Press T&G
5
5 reps
-
3
Clean Pull
6
2 reps
-
4
Push Up (Weighted)
3
10 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Bottom Up Rack March
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Bench Press T&G
5
5 reps
-
3
Clean Pull
6
2 reps
-
4
Push Up (Weighted)
3
10 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Bottom Up Rack March
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Dumbbell Row
4
6 reps
-
3
Snatch (Dumbbell)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Plate Rifle Transitions
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Dumbbell Row
4
6 reps
-
3
Snatch (Dumbbell)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Plate Rifle Transitions
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Dumbbell Row
4
6 reps
-
3
Snatch (Dumbbell)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Plate Rifle Transitions
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Dumbbell Row
4
6 reps
-
3
Snatch (Dumbbell)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Plate Rifle Transitions
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Dumbbell Row
4
8 reps
-
3
Clean Pull
5
3 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Good Morning
3
12 reps
-
6
Pallof Press
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Dumbbell Row
4
8 reps
-
3
Clean Pull
5
3 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Good Morning
3
12 reps
-
6
Pallof Press
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Dumbbell Row
4
8 reps
-
3
Clean Pull
5
3 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Good Morning
3
12 reps
-
6
Pallof Press
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Dumbbell Row
4
8 reps
-
3
Clean Pull
5
3 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Good Morning
3
12 reps
-
6
Pallof Press
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift EMOM 1 Rep
1
10 mins
-
2
Pendlay Row
4
5 mins
-
3
High Pull
4
3 reps
-
4
Alternating Dumbbell Curl
3
12 reps
-
5
Turkish Get Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift EMOM 1 Rep
1
10 mins
-
2
Pendlay Row
4
5 mins
-
3
High Pull
4
3 reps
-
4
Alternating Dumbbell Curl
3
12 reps
-
5
Turkish Get Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift EMOM 1 Rep
1
10 mins
-
2
Pendlay Row
4
5 mins
-
3
High Pull
4
3 reps
-
4
Alternating Dumbbell Curl
3
12 reps
-
5
Turkish Get Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift EMOM 1 Rep
1
10 mins
-
2
Pendlay Row
4
5 mins
-
3
High Pull
4
3 reps
-
4
Alternating Dumbbell Curl
3
12 reps
-
5
Turkish Get Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Squat
8
2 reps
-
2
Single Arm Push Press (Dumbbell)
4
5 reps
-
3
Hip Thrust (Barbell)
4
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Bottom Up Rack March
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Squat
8
2 reps
-
2
Single Arm Push Press (Dumbbell)
4
5 reps
-
3
Hip Thrust (Barbell)
4
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Bottom Up Rack March
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Squat
8
2 reps
-
2
Single Arm Push Press (Dumbbell)
4
5 reps
-
3
Hip Thrust (Barbell)
4
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Bottom Up Rack March
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Squat
8
2 reps
-
2
Single Arm Push Press (Dumbbell)
4
5 reps
-
3
Hip Thrust (Barbell)
4
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Bottom Up Rack March
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
4
4 reps
-
2
Overhead Press (Dumbbell)
4
6 reps
-
3
RDL EMOM 6 Reps
1
6 mins
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Plate Rifle Transitions
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
4
4 reps
-
2
Overhead Press (Dumbbell)
4
6 reps
-
3
RDL EMOM 6 Reps
1
6 mins
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Plate Rifle Transitions
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
4
4 reps
-
2
Overhead Press (Dumbbell)
4
6 reps
-
3
RDL EMOM 6 Reps
1
6 mins
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Plate Rifle Transitions
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
4
4 reps
-
2
Overhead Press (Dumbbell)
4
6 reps
-
3
RDL EMOM 6 Reps
1
6 mins
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Plate Rifle Transitions
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
3 reps
-
2
Power Jerk
5
3 reps
-
3
Glute Bridge (Barbell)
4
5 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Kettlebell Halo
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
3 reps
-
2
Power Jerk
5
3 reps
-
3
Glute Bridge (Barbell)
4
5 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Kettlebell Halo
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
3 reps
-
2
Power Jerk
5
3 reps
-
3
Glute Bridge (Barbell)
4
5 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Kettlebell Halo
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
3 reps
-
2
Power Jerk
5
3 reps
-
3
Glute Bridge (Barbell)
4
5 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Kettlebell Halo
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
3
Hang Power Clean
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
-
-
-
-
-
-
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Turkish Get Up
1 Set
1 Set
10 Reps
10 Reps
-
-
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
-
-
-
2
Dumbbell Row
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
3
Snatch (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Plate Rifle Transitions
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 3
1
Speed Squat
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
-
-
-
-
-
-
-
-
2
Single Arm Push Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
3
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Bottom Up Rack March
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-