Functional Training Program
This is a sample workout program inspired by Da Rulk's functional training methods. Modify the program as needed to suit your abilities, goals, and preferences.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bent Over Row (Dumbbell) | 3 | 10–12 reps | 60% |
| 2 | Push Up | 3 | 12–15 reps | @6.5 |
| 3 | Incline Bench Press (Dumbbell) | 4 | 10–12 reps | 75% |
| 4 | Lateral Raise (Dumbbell) | 3 | 10–12 reps | 50% |
| 5 | Kettlebell Swing | 3 | 15 reps | @7.5 |
| 6 | Face Pull | 2 | 15–20 reps | 45% |
| 7 | Landmine Twist | 3 | 12 reps | 30% |
| 8 | Sled Pull | 3 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Trap Bar Deadlift | 3 | 10–12 reps | 60% |
| 2 | Walking Lunge (Dumbbell) | 3 | 10–12 reps | @6.5 |
| 3 | Seated Hamstring Curl | 3 | 12–15 reps | 40% |
| Superset | ||||
| 5 | Leg Press | 4 | 12–15 reps | 65% |
| 6 | Plank | 3 | 1 min | @8 |
| 7 | Sled Push | 5 | 10 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Med Ball Slam | 3 | 10–12 reps | @6.5 |
| 2 | Kettlebell Clean & Press | 3 | 8–10 reps | @7.5 |
| 3 | Glute Bridge (Dumbbell) | 3 | 10–12 reps | 60% |
| 4 | Farmer's Walk (Weighted) | 3 | 15 reps | @8 |
| 5 | Battle Ropes | 3 | 1 min | @8 |
| 6 | Hanging Leg Raise | 3 | 12–15 reps | @6.5 |
| 7 | Pull-Up (Bodyweight) | 3 | 8–10 reps | @6.5 |
| 8 | Ring Push Up | 3 | 8–10 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 4 | 10–12 reps | 55% |
| Superset | ||||
| 2A | Bicep Curl (Dumbbell) | 3 | 10–12 reps | 30% |
| 2B | Hammer Curl | 3 | 10–12 reps | 30% |
| 3 | Dip (Bodyweight) | 4 | 8–10 reps | @7 |
| 4 | Stairmaster | 1 | 20 min | @6.5 |
| 5 | Swim | 1 | 30 min | @7 |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Functional Training Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Functional Training Program is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Functional Training Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
