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Functional Strength Training

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Program Description

Functional 101

Program Overview

  • Level
    Beginner, Intermediate, Novice
  • Goal
    Bodybuilding, Athletics, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 24, 2024 07:18
  • Last Edited
    Feb 15, 2025 10:51
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8 reps
RPE 8
1B
Overhead Press (Dumbbell)
3
7 reps
RPE 8
2A
Plank
1
1 mins
RPE 7
2B
Side Plank
1
0.2 mins
RPE 8.5
2C
Reverse Plank
1
1 mins
RPE 7
3
Front Squat (Paused)
2
10 reps
RPE 8
4
Pike Push Up
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8 reps
RPE 8
1B
Overhead Press (Dumbbell)
3
7 reps
RPE 8
2A
Plank
1
1 mins
RPE 7
2B
Side Plank
1
0.2 mins
RPE 8.5
2C
Reverse Plank
1
1 mins
RPE 7
3
Front Squat (Paused)
2
10 reps
RPE 8
4
Pike Push Up
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8 reps
RPE 8
1B
Overhead Press (Dumbbell)
3
7 reps
RPE 8
2A
Plank
1
1 mins
RPE 7
2B
Side Plank
1
0.2 mins
RPE 8.5
2C
Reverse Plank
1
1 mins
RPE 7
3
Front Squat (Paused)
2
10 reps
RPE 8
4
Pike Push Up
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8 reps
RPE 8
1B
Overhead Press (Dumbbell)
3
7 reps
RPE 8
2A
Plank
1
1 mins
RPE 7
2B
Side Plank
1
0.2 mins
RPE 8.5
2C
Reverse Plank
1
1 mins
RPE 7
3
Front Squat (Paused)
2
10 reps
RPE 8
4
Pike Push Up
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8 reps
RPE 8
1B
Overhead Press (Dumbbell)
3
7 reps
RPE 8
2A
Plank
1
1 mins
RPE 7
2B
Side Plank
1
0.2 mins
RPE 8.5
2C
Reverse Plank
1
1 mins
RPE 7
3
Front Squat (Paused)
2
10 reps
RPE 8
4
Pike Push Up
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8 reps
RPE 8
1B
Overhead Press (Dumbbell)
3
7 reps
RPE 8
2A
Plank
1
1 mins
RPE 7
2B
Side Plank
1
0.2 mins
RPE 8.5
2C
Reverse Plank
1
1 mins
RPE 7
3
Front Squat (Paused)
2
10 reps
RPE 8
4
Pike Push Up
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8 reps
RPE 8
1B
Overhead Press (Dumbbell)
3
7 reps
RPE 8
2A
Plank
1
1 mins
RPE 7
2B
Side Plank
1
0.2 mins
RPE 8.5
2C
Reverse Plank
1
1 mins
RPE 7
3
Front Squat (Paused)
2
10 reps
RPE 8
4
Pike Push Up
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8 reps
RPE 8
1B
Overhead Press (Dumbbell)
3
7 reps
RPE 8
2A
Plank
1
1 mins
RPE 7
2B
Side Plank
1
0.2 mins
RPE 8.5
2C
Reverse Plank
1
1 mins
RPE 7
3
Front Squat (Paused)
2
10 reps
RPE 8
4
Pike Push Up
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8 reps
RPE 8
1B
Overhead Press (Dumbbell)
3
7 reps
RPE 8
2A
Plank
1
1 mins
RPE 7
2B
Side Plank
1
0.2 mins
RPE 8.5
2C
Reverse Plank
1
1 mins
RPE 7
3
Front Squat (Paused)
2
10 reps
RPE 8
4
Pike Push Up
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8 reps
RPE 8
1B
Overhead Press (Dumbbell)
3
7 reps
RPE 8
2A
Plank
1
1 mins
RPE 7
2B
Side Plank
1
0.2 mins
RPE 8.5
2C
Reverse Plank
1
1 mins
RPE 7
3
Front Squat (Paused)
2
10 reps
RPE 8
4
Pike Push Up
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8 reps
RPE 8
1B
Overhead Press (Dumbbell)
3
7 reps
RPE 8
2A
Plank
1
1 mins
RPE 7
2B
Side Plank
1
0.2 mins
RPE 8.5
2C
Reverse Plank
1
1 mins
RPE 7
3
Front Squat (Paused)
2
10 reps
RPE 8
4
Pike Push Up
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8 reps
RPE 8
1B
Overhead Press (Dumbbell)
3
7 reps
RPE 8
2A
Plank
1
1 mins
RPE 7
2B
Side Plank
1
0.2 mins
RPE 8.5
2C
Reverse Plank
1
1 mins
RPE 7
3
Front Squat (Paused)
2
10 reps
RPE 8
4
Pike Push Up
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
20 reps
RPE 8
2
Dips Between Chairs
2
10 reps
RPE 8
3A
Kettlebell Swing
2
15 reps
RPE 7
3B
Lunge (Kettlebell)
2
12 reps
RPE 7
3C
Snatch (Kettlebell)
2
8 reps
RPE 8
4A
Deadlift (Paused)
2
8 reps
RPE 7.5
4B
Tempo Deadlift
2
7 reps
RPE 6.5
5
Barbell Row
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
20 reps
RPE 8
2
Dips Between Chairs
2
10 reps
RPE 8
3A
Kettlebell Swing
2
15 reps
RPE 7
3B
Lunge (Kettlebell)
2
12 reps
RPE 7
3C
Snatch (Kettlebell)
2
8 reps
RPE 8
4A
Deadlift (Paused)
1
8 reps
RPE 7.5
4B
Tempo Deadlift
1
7 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
20 reps
RPE 8
2
Dips Between Chairs
2
10 reps
RPE 8
3A
Kettlebell Swing
2
15 reps
RPE 7
3B
Lunge (Kettlebell)
2
12 reps
RPE 7
3C
Snatch (Kettlebell)
2
8 reps
RPE 8
4A
Deadlift (Paused)
1
8 reps
RPE 7.5
4B
Tempo Deadlift
1
7 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
20 reps
RPE 8
2
Dips Between Chairs
2
10 reps
RPE 8
3A
Kettlebell Swing
2
15 reps
RPE 7
3B
Lunge (Kettlebell)
2
12 reps
RPE 7
3C
Snatch (Kettlebell)
2
8 reps
RPE 8
4A
Deadlift (Paused)
1
8 reps
RPE 7.5
4B
Tempo Deadlift
1
7 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
20 reps
RPE 8
2
Dips Between Chairs
2
10 reps
RPE 8
3A
Kettlebell Swing
2
15 reps
RPE 7
3B
Lunge (Kettlebell)
2
12 reps
RPE 7
3C
Snatch (Kettlebell)
2
8 reps
RPE 8
4A
Deadlift (Paused)
1
8 reps
RPE 7.5
4B
Tempo Deadlift
1
7 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
20 reps
RPE 8
2
Dips Between Chairs
2
10 reps
RPE 8
3A
Kettlebell Swing
2
15 reps
RPE 7
3B
Lunge (Kettlebell)
2
12 reps
RPE 7
3C
Snatch (Kettlebell)
2
8 reps
RPE 8
4A
Deadlift (Paused)
1
8 reps
RPE 7.5
4B
Tempo Deadlift
1
7 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
20 reps
RPE 8
2
Dips Between Chairs
2
10 reps
RPE 8
3A
Kettlebell Swing
2
15 reps
RPE 7
3B
Lunge (Kettlebell)
2
12 reps
RPE 7
3C
Snatch (Kettlebell)
2
8 reps
RPE 8
4A
Deadlift (Paused)
1
8 reps
RPE 7.5
4B
Tempo Deadlift
1
7 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
20 reps
RPE 8
2
Dips Between Chairs
2
10 reps
RPE 8
3A
Kettlebell Swing
2
15 reps
RPE 7
3B
Lunge (Kettlebell)
2
12 reps
RPE 7
3C
Snatch (Kettlebell)
2
8 reps
RPE 8
4A
Deadlift (Paused)
1
8 reps
RPE 7.5
4B
Tempo Deadlift
1
7 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
20 reps
RPE 8
2
Dips Between Chairs
2
10 reps
RPE 8
3A
Kettlebell Swing
2
15 reps
RPE 7
3B
Lunge (Kettlebell)
2
12 reps
RPE 7
3C
Snatch (Kettlebell)
2
8 reps
RPE 8
4A
Deadlift (Paused)
1
8 reps
RPE 7.5
4B
Tempo Deadlift
1
7 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
20 reps
RPE 8
2
Dips Between Chairs
2
10 reps
RPE 8
3A
Kettlebell Swing
2
15 reps
RPE 7
3B
Lunge (Kettlebell)
2
12 reps
RPE 7
3C
Snatch (Kettlebell)
2
8 reps
RPE 8
4A
Deadlift (Paused)
1
8 reps
RPE 7.5
4B
Tempo Deadlift
1
7 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
20 reps
RPE 8
2
Dips Between Chairs
2
10 reps
RPE 8
3A
Kettlebell Swing
2
15 reps
RPE 7
3B
Lunge (Kettlebell)
2
12 reps
RPE 7
3C
Snatch (Kettlebell)
2
8 reps
RPE 8
4A
Deadlift (Paused)
1
8 reps
RPE 7.5
4B
Tempo Deadlift
1
7 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
20 reps
RPE 8
2
Dips Between Chairs
2
10 reps
RPE 8
3A
Kettlebell Swing
2
15 reps
RPE 7
3B
Lunge (Kettlebell)
2
12 reps
RPE 7
3C
Snatch (Kettlebell)
2
8 reps
RPE 8
4A
Deadlift (Paused)
1
8 reps
RPE 7.5
4B
Tempo Deadlift
1
7 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
12 reps
RPE 8
1B
Bench Press (Close Grip)
2
10 reps
RPE 8
2
Rack Pull (Barbell)
2
10 reps
RPE 8
3
Squat (Barbell)
3
10 reps
RPE 8
4
Dead Hang
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
12 reps
RPE 8
1B
Bench Press (Close Grip)
2
10 reps
RPE 8
2
Rack Pull (Barbell)
2
10 reps
RPE 8
3
Squat (Barbell)
3
10 reps
RPE 8
4
Dead Hang
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
12 reps
RPE 8
1B
Bench Press (Close Grip)
2
10 reps
RPE 8
2
Rack Pull (Barbell)
2
10 reps
RPE 8
3
Squat (Barbell)
3
10 reps
RPE 8
4
Dead Hang
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
12 reps
RPE 8
1B
Bench Press (Close Grip)
2
10 reps
RPE 8
2
Rack Pull (Barbell)
2
10 reps
RPE 8
3
Squat (Barbell)
3
10 reps
RPE 8
4
Dead Hang
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
12 reps
RPE 8
1B
Bench Press (Close Grip)
2
10 reps
RPE 8
2
Rack Pull (Barbell)
2
10 reps
RPE 8
3
Squat (Barbell)
3
10 reps
RPE 8
4
Dead Hang
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
12 reps
RPE 8
1B
Bench Press (Close Grip)
2
10 reps
RPE 8
2
Rack Pull (Barbell)
2
10 reps
RPE 8
3
Squat (Barbell)
3
10 reps
RPE 8
4
Dead Hang
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
12 reps
RPE 8
1B
Bench Press (Close Grip)
2
10 reps
RPE 8
2
Rack Pull (Barbell)
2
10 reps
RPE 8
3
Squat (Barbell)
3
10 reps
RPE 8
4
Dead Hang
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
12 reps
RPE 8
1B
Bench Press (Close Grip)
2
10 reps
RPE 8
2
Rack Pull (Barbell)
2
10 reps
RPE 8
3
Squat (Barbell)
3
10 reps
RPE 8
4
Dead Hang
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
12 reps
RPE 8
1B
Bench Press (Close Grip)
2
10 reps
RPE 8
2
Rack Pull (Barbell)
2
10 reps
RPE 8
3
Squat (Barbell)
3
10 reps
RPE 8
4
Dead Hang
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
12 reps
RPE 8
1B
Bench Press (Close Grip)
2
10 reps
RPE 8
2
Rack Pull (Barbell)
2
10 reps
RPE 8
3
Squat (Barbell)
3
10 reps
RPE 8
4
Dead Hang
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
12 reps
RPE 8
1B
Bench Press (Close Grip)
2
10 reps
RPE 8
2
Rack Pull (Barbell)
2
10 reps
RPE 8
3
Squat (Barbell)
3
10 reps
RPE 8
4
Dead Hang
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
12 reps
RPE 8
1B
Bench Press (Close Grip)
2
10 reps
RPE 8
2
Rack Pull (Barbell)
2
10 reps
RPE 8
3
Squat (Barbell)
3
10 reps
RPE 8
4
Dead Hang
2
1 mins
RPE 8
Week 1
1 / 12 Weeks
Day 3
1A
Bench Press (Dumbbell)
2 Sets
12 Reps
@8
1B
Bench Press (Close Grip)
2 Sets
10 Reps
@8
2
Rack Pull (Barbell)
2 Sets
10 Reps
@8
3
Squat (Barbell)
3 Sets
10 Reps
@8
4
Dead Hang
2 Sets
1 mins
@8
Day 1
1A
Overhead Press (Barbell)
3 Sets
8 Reps
@8
1B
Overhead Press (Dumbbell)
3 Sets
7 Reps
@8
2A
Plank
1 Set
1 mins
@7
2B
Side Plank
1 Set
0.2 mins
@8.5
2C
Reverse Plank
1 Set
1 mins
@7
3
Front Squat (Paused)
2 Sets
10 Reps
@8
4
Pike Push Up
2 Sets
8 Reps
@8
Day 2
1
Abs Crunch (Machine)
3 Sets
20 Reps
@8
2
Dips Between Chairs
2 Sets
10 Reps
@8
3A
Kettlebell Swing
2 Sets
15 Reps
@7
3B
Lunge (Kettlebell)
2 Sets
12 Reps
@7
3C
Snatch (Kettlebell)
2 Sets
8 Reps
@8
4A
Deadlift (Paused)
2 Sets
8 Reps
@7.5
4B
Tempo Deadlift
2 Sets
7 Reps
@6.5
5
Barbell Row
3 Sets
8 Reps
@8.5