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BoostcampPNG

Functional Training Program

by Oli Thomas
5 athletes joined

Program Description

To increase strength, functionality, mobility and cardiovascular endurance, ensuring a fitter and stronger version of you suited for real world applications and scenarios.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 31, 2024 07:13
  • Last Edited
    Sep 04, 2024 01:40
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10-12 reps
60%
2
Push Up
3
12-15 reps
RPE 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
RPE 7.5
6
Face Pull
2
15-20 reps
45%
7
Landmine Twist
3
12 reps
30%
8
Sled Pull
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10-12 reps
60%
2
Push Up
3
12-15 reps
RPE 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
RPE 7.5
6
Face Pull
2
15-20 reps
45%
7
Landmine Twist
3
12 reps
30%
8
Sled Pull
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10-12 reps
60%
2
Push Up
3
12-15 reps
RPE 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
RPE 7.5
6
Face Pull
2
15-20 reps
45%
7
Landmine Twist
3
12 reps
30%
8
Sled Pull
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10-12 reps
60%
2
Push Up
3
12-15 reps
RPE 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
RPE 7.5
6
Face Pull
2
15-20 reps
45%
7
Landmine Twist
3
12 reps
30%
8
Sled Pull
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10-12 reps
60%
2
Push Up
3
12-15 reps
RPE 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
RPE 7.5
6
Face Pull
2
15-20 reps
45%
7
Landmine Twist
3
12 reps
30%
8
Sled Pull
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10-12 reps
60%
2
Push Up
3
12-15 reps
RPE 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
RPE 7.5
6
Face Pull
2
15-20 reps
45%
7
Landmine Twist
3
12 reps
30%
8
Sled Pull
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10-12 reps
60%
2
Push Up
3
12-15 reps
RPE 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
RPE 7.5
6
Face Pull
2
15-20 reps
45%
7
Landmine Twist
3
12 reps
30%
8
Sled Pull
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10-12 reps
60%
2
Push Up
3
12-15 reps
RPE 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
RPE 7.5
6
Face Pull
2
15-20 reps
45%
7
Landmine Twist
3
12 reps
30%
8
Sled Pull
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10-12 reps
60%
2
Push Up
3
12-15 reps
RPE 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
RPE 7.5
6
Face Pull
2
15-20 reps
45%
7
Landmine Twist
3
12 reps
30%
8
Sled Pull
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10-12 reps
60%
2
Push Up
3
12-15 reps
RPE 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
RPE 7.5
6
Face Pull
2
15-20 reps
45%
7
Landmine Twist
3
12 reps
30%
8
Sled Pull
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
10-12 reps
60%
2
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
3
Seated Hamstring Curl
3
12-15 reps
40%
5
Leg Press
4
12-15 reps
65%
6
Plank
3
1 mins
RPE 8
7
Sled Push
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
10-12 reps
60%
2
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
3
Seated Hamstring Curl
3
12-15 reps
40%
5
Leg Press
4
12-15 reps
65%
6
Plank
3
1 mins
RPE 8
7
Sled Push
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
10-12 reps
60%
2
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
3
Seated Hamstring Curl
3
12-15 reps
40%
5
Leg Press
4
12-15 reps
65%
6
Plank
3
1 mins
RPE 8
7
Sled Push
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
10-12 reps
60%
2
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
3
Seated Hamstring Curl
3
12-15 reps
40%
5
Leg Press
4
12-15 reps
65%
6
Plank
3
1 mins
RPE 8
7
Sled Push
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
10-12 reps
60%
2
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
3
Seated Hamstring Curl
3
12-15 reps
40%
5
Leg Press
4
12-15 reps
65%
6
Plank
3
1 mins
RPE 8
7
Sled Push
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
10-12 reps
60%
2
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
3
Seated Hamstring Curl
3
12-15 reps
40%
5
Leg Press
4
12-15 reps
65%
6
Plank
3
1 mins
RPE 8
7
Sled Push
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
10-12 reps
60%
2
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
3
Seated Hamstring Curl
3
12-15 reps
40%
5
Leg Press
4
12-15 reps
65%
6
Plank
3
1 mins
RPE 8
7
Sled Push
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
10-12 reps
60%
2
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
3
Seated Hamstring Curl
3
12-15 reps
40%
5
Leg Press
4
12-15 reps
65%
6
Plank
3
1 mins
RPE 8
7
Sled Push
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
10-12 reps
60%
2
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
3
Seated Hamstring Curl
3
12-15 reps
40%
5
Leg Press
4
12-15 reps
65%
6
Plank
3
1 mins
RPE 8
7
Sled Push
5
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
10-12 reps
60%
2
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
3
Seated Hamstring Curl
3
12-15 reps
40%
5
Leg Press
4
12-15 reps
65%
6
Plank
3
1 mins
RPE 8
7
Sled Push
5
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10-12 reps
RPE 6.5
2
Kettlebell Clean & Press
3
8-10 reps
RPE 7.5
3
Glute Bridge (Dumbbell)
3
10-12 reps
60%
4
Farmer's Walk (Weighted)
3
15 reps
RPE 8
5
Battle Ropes
3
1 mins
RPE 8
6
Hanging Leg Raise
3
12-15 reps
RPE 6.5
7
Pull-Up (Bodyweight)
3
8-10 reps
RPE 6.5
8
Ring Push Up
3
8-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10-12 reps
RPE 6.5
2
Kettlebell Clean & Press
3
8-10 reps
RPE 7.5
3
Glute Bridge (Dumbbell)
3
10-12 reps
60%
4
Farmer's Walk (Weighted)
3
15 reps
RPE 8
5
Battle Ropes
3
1 mins
RPE 8
6
Hanging Leg Raise
3
12-15 reps
RPE 6.5
7
Pull-Up (Bodyweight)
3
8-10 reps
RPE 6.5
8
Ring Push Up
3
8-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10-12 reps
RPE 6.5
2
Kettlebell Clean & Press
3
8-10 reps
RPE 7.5
3
Glute Bridge (Dumbbell)
3
10-12 reps
60%
4
Farmer's Walk (Weighted)
3
15 reps
RPE 8
5
Battle Ropes
3
1 mins
RPE 8
6
Hanging Leg Raise
3
12-15 reps
RPE 6.5
7
Pull-Up (Bodyweight)
3
8-10 reps
RPE 6.5
8
Ring Push Up
3
8-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10-12 reps
RPE 6.5
2
Kettlebell Clean & Press
3
8-10 reps
RPE 7.5
3
Glute Bridge (Dumbbell)
3
10-12 reps
60%
4
Farmer's Walk (Weighted)
3
15 reps
RPE 8
5
Battle Ropes
3
1 mins
RPE 8
6
Hanging Leg Raise
3
12-15 reps
RPE 6.5
7
Pull-Up (Bodyweight)
3
8-10 reps
RPE 6.5
8
Ring Push Up
3
8-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10-12 reps
RPE 6.5
2
Kettlebell Clean & Press
3
8-10 reps
RPE 7.5
3
Glute Bridge (Dumbbell)
3
10-12 reps
60%
4
Farmer's Walk (Weighted)
3
15 reps
RPE 8
5
Battle Ropes
3
1 mins
RPE 8
6
Hanging Leg Raise
3
12-15 reps
RPE 6.5
7
Pull-Up (Bodyweight)
3
8-10 reps
RPE 6.5
8
Ring Push Up
3
8-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10-12 reps
RPE 6.5
2
Kettlebell Clean & Press
3
8-10 reps
RPE 7.5
3
Glute Bridge (Dumbbell)
3
10-12 reps
60%
4
Farmer's Walk (Weighted)
3
15 reps
RPE 8
5
Battle Ropes
3
1 mins
RPE 8
6
Hanging Leg Raise
3
12-15 reps
RPE 6.5
7
Pull-Up (Bodyweight)
3
8-10 reps
RPE 6.5
8
Ring Push Up
3
8-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10-12 reps
RPE 6.5
2
Kettlebell Clean & Press
3
8-10 reps
RPE 7.5
3
Glute Bridge (Dumbbell)
3
10-12 reps
60%
4
Farmer's Walk (Weighted)
3
15 reps
RPE 8
5
Battle Ropes
3
1 mins
RPE 8
6
Hanging Leg Raise
3
12-15 reps
RPE 6.5
7
Pull-Up (Bodyweight)
3
8-10 reps
RPE 6.5
8
Ring Push Up
3
8-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10-12 reps
RPE 6.5
2
Kettlebell Clean & Press
3
8-10 reps
RPE 7.5
3
Glute Bridge (Dumbbell)
3
10-12 reps
60%
4
Farmer's Walk (Weighted)
3
15 reps
RPE 8
5
Battle Ropes
3
1 mins
RPE 8
6
Hanging Leg Raise
3
12-15 reps
RPE 6.5
7
Pull-Up (Bodyweight)
3
8-10 reps
RPE 6.5
8
Ring Push Up
3
8-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10-12 reps
RPE 6.5
2
Kettlebell Clean & Press
3
8-10 reps
RPE 7.5
3
Glute Bridge (Dumbbell)
3
10-12 reps
60%
4
Farmer's Walk (Weighted)
3
15 reps
RPE 8
5
Battle Ropes
3
1 mins
RPE 8
6
Hanging Leg Raise
3
12-15 reps
RPE 6.5
7
Pull-Up (Bodyweight)
3
8-10 reps
RPE 6.5
8
Ring Push Up
3
8-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10-12 reps
RPE 6.5
2
Kettlebell Clean & Press
3
8-10 reps
RPE 7.5
3
Glute Bridge (Dumbbell)
3
10-12 reps
60%
4
Farmer's Walk (Weighted)
3
15 reps
RPE 8
5
Battle Ropes
3
1 mins
RPE 8
6
Hanging Leg Raise
3
12-15 reps
RPE 6.5
7
Pull-Up (Bodyweight)
3
8-10 reps
RPE 6.5
8
Ring Push Up
3
8-10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
55%
2A
Bicep Curl (Dumbbell)
3
10-12 reps
30%
2B
Hammer Curl
3
10-12 reps
30%
3
Dip (Bodyweight)
4
8-10 reps
RPE 7
4
Stairmaster
1
20 mins
RPE 6.5
5
Swim
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
55%
2A
Bicep Curl (Dumbbell)
3
10-12 reps
30%
2B
Hammer Curl
3
10-12 reps
30%
3
Dip (Bodyweight)
4
8-10 reps
RPE 7
4
Stairmaster
1
20 mins
RPE 6.5
5
Swim
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
55%
2A
Bicep Curl (Dumbbell)
3
10-12 reps
30%
2B
Hammer Curl
3
10-12 reps
30%
3
Dip (Bodyweight)
4
8-10 reps
RPE 7
4
Stairmaster
1
20 mins
RPE 6.5
5
Swim
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
55%
2A
Bicep Curl (Dumbbell)
3
10-12 reps
30%
2B
Hammer Curl
3
10-12 reps
30%
3
Dip (Bodyweight)
4
8-10 reps
RPE 7
4
Stairmaster
1
20 mins
RPE 6.5
5
Swim
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
55%
2A
Bicep Curl (Dumbbell)
3
10-12 reps
30%
2B
Hammer Curl
3
10-12 reps
30%
3
Dip (Bodyweight)
4
8-10 reps
RPE 7
4
Stairmaster
1
20 mins
RPE 6.5
5
Swim
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
55%
2A
Bicep Curl (Dumbbell)
3
10-12 reps
30%
2B
Hammer Curl
3
10-12 reps
30%
3
Dip (Bodyweight)
4
8-10 reps
RPE 7
4
Stairmaster
1
20 mins
RPE 6.5
5
Swim
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
55%
2A
Bicep Curl (Dumbbell)
3
10-12 reps
30%
2B
Hammer Curl
3
10-12 reps
30%
3
Dip (Bodyweight)
4
8-10 reps
RPE 7
4
Stairmaster
1
20 mins
RPE 6.5
5
Swim
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
55%
2A
Bicep Curl (Dumbbell)
3
10-12 reps
30%
2B
Hammer Curl
3
10-12 reps
30%
3
Dip (Bodyweight)
4
8-10 reps
RPE 7
4
Stairmaster
1
20 mins
RPE 6.5
5
Swim
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
55%
2A
Bicep Curl (Dumbbell)
3
10-12 reps
30%
2B
Hammer Curl
3
10-12 reps
30%
3
Dip (Bodyweight)
4
8-10 reps
RPE 7
4
Stairmaster
1
20 mins
RPE 6.5
5
Swim
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
55%
2A
Bicep Curl (Dumbbell)
3
10-12 reps
30%
2B
Hammer Curl
3
10-12 reps
30%
3
Dip (Bodyweight)
4
8-10 reps
RPE 7
4
Stairmaster
1
20 mins
RPE 6.5
5
Swim
1
30 mins
RPE 7
Week 1
1 / 10 Weeks
Day 1
1
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
60%
2
Push Up
3 Sets
12-15 Reps
@6.5
3
Incline Bench Press (Dumbbell)
4 Sets
10-12 Reps
75%
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
50%
5
Kettlebell Swing
3 Sets
15 Reps
@7.5
6
Face Pull
2 Sets
15-20 Reps
45%
7
Landmine Twist
3 Sets
12 Reps
30%
8
Sled Pull
3 Sets
10 Reps
@8
Day 2
1
Trap Bar Deadlift
3 Sets
10-12 Reps
60%
2
Walking Lunge (Dumbbell)
3 Sets
10-12 Reps
@6.5
3
Seated Hamstring Curl
3 Sets
12-15 Reps
40%
5
Leg Press
4 Sets
12-15 Reps
65%
6
Plank
3 Sets
1 mins
@8
7
Sled Push
5 Sets
10 Reps
@7.5
Day 3
1
Med Ball Slam
3 Sets
10-12 Reps
@6.5
2
Kettlebell Clean & Press
3 Sets
8-10 Reps
@7.5
3
Glute Bridge (Dumbbell)
3 Sets
10-12 Reps
60%
4
Farmer's Walk (Weighted)
3 Sets
15 Reps
@8
5
Battle Ropes
3 Sets
1 mins
@8
6
Hanging Leg Raise
3 Sets
12-15 Reps
@6.5
7
Pull-Up (Bodyweight)
3 Sets
8-10 Reps
@6.5
8
Ring Push Up
3 Sets
8-10 Reps
@6
Day 4
1
Seated Shoulder Press (Dumbbell)
4 Sets
10-12 Reps
55%
2A
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
30%
2B
Hammer Curl
3 Sets
10-12 Reps
30%
3
Dip (Bodyweight)
4 Sets
8-10 Reps
@7
4
Stairmaster
1 Set
20 mins
@6.5
5
Swim
1 Set
30 mins
@7