logo
BoostcampPNG

Hyper Functional Training Routine

by Alejandro F.
83 athletes joined

Program Description

This workout routine is to build strength in places that Powerlifting training lacks and to also build explosive power

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Athletics
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Mar 13, 2024 09:34
  • Last Edited
    Apr 01, 2025 12:08
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2A
Bench Press (Dumbbell)
4
12 reps
-
2B
Walking Lunge (Dumbbell)
4
12 reps
-
3A
Push Press (Dumbbell)
4
8 reps
-
3B
Neck Curl
4
15 reps
-
3C
Jumping Lunge
4
AMRAP
-
4
Stair Master
3
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
10 reps
-
2A
Pull-Up (Bodyweight)
4
AMRAP
-
2B
Kettlebell Swing
4
12 reps
-
3A
Bent Over Row (Dumbbell)
4
12 reps
-
3B
Incline Curl (Dumbbell)
4
12 reps
-
4
Cable Crunch
4
12 reps
-
5
1km Row
3
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2A
Squat (Barbell)
4
12 reps
-
2B
Push Press (Barbell)
4
8 reps
-
3A
Snatch (Dumbbell)
4
12 reps
-
3B
Neck Curl
4
15 reps
-
3C
Walking Lunge (Dumbbell)
4
12 reps
-
4
Stair Master
3
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2A
Romanian Deadlift (Dumbbell)
4
12 reps
-
2B
Cable Punch
4
15 reps
-
3A
Ring Row
4
AMRAP
-
3B
Prison Chin-up
4
AMRAP
-
4
Cable Crunch
4
12 reps
-
5
1km Row
3
5 mins
-
Week 1
1 / 1 Weeks
Day 1
1
Squat (Barbell)
4 Sets
12 Reps
-
2A
Bench Press (Dumbbell)
4 Sets
12 Reps
-
2B
Walking Lunge (Dumbbell)
4 Sets
12 Reps
-
3A
Push Press (Dumbbell)
4 Sets
8 Reps
-
3B
Neck Curl
4 Sets
15 Reps
-
3C
Jumping Lunge
4 Sets
AMRAP
-
4
Stair Master
3 Sets
5 mins
-
Day 2
1
Trap Bar Deadlift
4 Sets
10 Reps
-
2A
Pull-Up (Bodyweight)
4 Sets
AMRAP
-
2B
Kettlebell Swing
4 Sets
12 Reps
-
3A
Bent Over Row (Dumbbell)
4 Sets
12 Reps
-
3B
Incline Curl (Dumbbell)
4 Sets
12 Reps
-
4
Cable Crunch
4 Sets
12 Reps
-
5
1km Row
3 Sets
5 mins
-
Day 3
1
Bench Press (Dumbbell)
4 Sets
12 Reps
-
2A
Squat (Barbell)
4 Sets
12 Reps
-
2B
Push Press (Barbell)
4 Sets
8 Reps
-
3A
Snatch (Dumbbell)
4 Sets
12 Reps
-
3B
Neck Curl
4 Sets
15 Reps
-
3C
Walking Lunge (Dumbbell)
4 Sets
12 Reps
-
4
Stair Master
3 Sets
5 mins
-
Day 4
1
Bent Over Row (Barbell)
4 Sets
12 Reps
-
2A
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
-
2B
Cable Punch
4 Sets
15 Reps
-
3A
Ring Row
4 Sets
AMRAP
-
3B
Prison Chin-up
4 Sets
AMRAP
-
4
Cable Crunch
4 Sets
12 Reps
-
5
1km Row
3 Sets
5 mins
-