logo
BoostcampPNG

Functional Fitness 101

by prashant karki

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
    Jun 25, 2025 08:13
  • Last Edited
    Jul 10, 2025 01:20

Summary

Unlock your potential with **Functional Fitness 101**, an 8-week program designed to enhance your strength and agility through a balanced mix of compound movements. Training four days a week, you'll engage in key exercises like barbell squats, dumbbell bench presses, and deadlifts, targeting major muscle groups for optimal performance. This program is perfect for those looking to build functional strength in a garage gym setting. Get ready to elevate your fitness and achieve real-world results!
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
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
-