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Functional Strength & Endurance

by Mo M.
2 athletes joined

Program Description

🎯 Primary Goal: Build real-world strength, muscular size, and high-level endurance — all while improving athletic movement and core control. This program is about becoming strong, powerful, and capable, not just looking good

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 21, 2025 06:13
  • Last Edited
    May 01, 2025 11:45
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Romanian Deadlift (Barbell)
4
8 reps
85%
3
Walking Lunge (Dumbbell)
3
12 reps
85%
4
Prowler Push
3
2 reps
85%
5
Hanging Leg Raise
3
12 reps
85%
6
Pull-Up (Bodyweight)
4
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Romanian Deadlift (Barbell)
4
8 reps
85%
3
Walking Lunge (Dumbbell)
3
12 reps
85%
4
Prowler Push
3
2 reps
85%
5
Hanging Leg Raise
3
12 reps
85%
6
Pull-Up (Bodyweight)
4
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Romanian Deadlift (Barbell)
4
8 reps
85%
3
Walking Lunge (Dumbbell)
3
12 reps
85%
4
Prowler Push
3
2 reps
85%
5
Hanging Leg Raise
3
12 reps
85%
6
Pull-Up (Bodyweight)
4
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Romanian Deadlift (Barbell)
4
8 reps
85%
3
Walking Lunge (Dumbbell)
3
12 reps
85%
4
Prowler Push
3
2 reps
85%
5
Hanging Leg Raise
3
12 reps
85%
6
Pull-Up (Bodyweight)
4
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Romanian Deadlift (Barbell)
4
8 reps
85%
3
Walking Lunge (Dumbbell)
3
12 reps
85%
4
Prowler Push
3
2 reps
85%
5
Hanging Leg Raise
3
12 reps
85%
6
Pull-Up (Bodyweight)
4
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Romanian Deadlift (Barbell)
4
8 reps
85%
3
Walking Lunge (Dumbbell)
3
12 reps
85%
4
Prowler Push
3
2 reps
85%
5
Hanging Leg Raise
3
12 reps
85%
6
Pull-Up (Bodyweight)
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
85%
2
Bench Press (Barbell)
5
5 reps
85%
3
Bent Over Row (Barbell)
3
10 reps
85%
4
Farmer's Walk (Weighted)
3
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
85%
2
Bench Press (Barbell)
5
5 reps
85%
3
Bent Over Row (Barbell)
3
10 reps
85%
4
Farmer's Walk (Weighted)
3
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
85%
2
Bench Press (Barbell)
5
5 reps
85%
3
Bent Over Row (Barbell)
3
10 reps
85%
4
Farmer's Walk (Weighted)
3
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
85%
2
Bench Press (Barbell)
5
5 reps
85%
3
Bent Over Row (Barbell)
3
10 reps
85%
4
Farmer's Walk (Weighted)
3
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
85%
2
Bench Press (Barbell)
5
5 reps
85%
3
Bent Over Row (Barbell)
3
10 reps
85%
4
Farmer's Walk (Weighted)
3
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
85%
2
Bench Press (Barbell)
5
5 reps
85%
3
Bent Over Row (Barbell)
3
10 reps
85%
4
Farmer's Walk (Weighted)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
-
2
Box Jump
1
20 reps
-
3
Kettlebell Swing
1
20 reps
-
4
Farmer's Walk (Weighted)
1
-
5
Burpee
1
15 reps
-
6
Med Ball Slam
1
20 reps
-
7
1 Km Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
-
2
Box Jump
1
20 reps
-
3
Kettlebell Swing
1
20 reps
-
4
Farmer's Walk (Weighted)
1
-
5
Burpee
1
15 reps
-
6
Med Ball Slam
1
20 reps
-
7
1 Km Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
-
2
Box Jump
1
20 reps
-
3
Kettlebell Swing
1
20 reps
-
4
Farmer's Walk (Weighted)
1
-
5
Burpee
1
15 reps
-
6
Med Ball Slam
1
20 reps
-
7
1 Km Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
-
2
Box Jump
1
20 reps
-
3
Kettlebell Swing
1
20 reps
-
4
Farmer's Walk (Weighted)
1
-
5
Burpee
1
15 reps
-
6
Med Ball Slam
1
20 reps
-
7
1 Km Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
-
2
Box Jump
1
20 reps
-
3
Kettlebell Swing
1
20 reps
-
4
Farmer's Walk (Weighted)
1
-
5
Burpee
1
15 reps
-
6
Med Ball Slam
1
20 reps
-
7
1 Km Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
-
2
Box Jump
1
20 reps
-
3
Kettlebell Swing
1
20 reps
-
4
Farmer's Walk (Weighted)
1
-
5
Burpee
1
15 reps
-
6
Med Ball Slam
1
20 reps
-
7
1 Km Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
90%
2
Kettlebell Swing
4
15 reps
-
3
Prowler Push
3
2 reps
-
4
Broad Jump
3
8 reps
-
5
Wood Chop
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
90%
2
Kettlebell Swing
4
15 reps
-
3
Prowler Push
3
2 reps
-
4
Broad Jump
3
8 reps
-
5
Wood Chop
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
90%
2
Kettlebell Swing
4
15 reps
-
3
Prowler Push
3
2 reps
-
4
Broad Jump
3
8 reps
-
5
Wood Chop
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
90%
2
Kettlebell Swing
4
15 reps
-
3
Prowler Push
3
2 reps
-
4
Broad Jump
3
8 reps
-
5
Wood Chop
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
90%
2
Kettlebell Swing
4
15 reps
-
3
Prowler Push
3
2 reps
-
4
Broad Jump
3
8 reps
-
5
Wood Chop
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
90%
2
Kettlebell Swing
4
15 reps
-
3
Prowler Push
3
2 reps
-
4
Broad Jump
3
8 reps
-
5
Wood Chop
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
TRX Row
4
12 reps
-
3
Push Up
3
AMRAP
-
4
Landmine Press
3
10 reps
-
5
Battle Ropes
4
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
TRX Row
4
12 reps
-
3
Push Up
3
AMRAP
-
4
Landmine Press
3
10 reps
-
5
Battle Ropes
4
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
TRX Row
4
12 reps
-
3
Push Up
3
AMRAP
-
4
Landmine Press
3
10 reps
-
5
Battle Ropes
4
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
TRX Row
4
12 reps
-
3
Push Up
3
AMRAP
-
4
Landmine Press
3
10 reps
-
5
Battle Ropes
4
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
TRX Row
4
12 reps
-
3
Push Up
3
AMRAP
-
4
Landmine Press
3
10 reps
-
5
Battle Ropes
4
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
TRX Row
4
12 reps
-
3
Push Up
3
AMRAP
-
4
Landmine Press
3
10 reps
-
5
Battle Ropes
4
0.5 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
85%
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
85%
3
Walking Lunge (Dumbbell)
3 Sets
12 Reps
85%
4
Prowler Push
3 Sets
2 Reps
85%
5
Hanging Leg Raise
3 Sets
12 Reps
85%
6
Pull-Up (Bodyweight)
4 Sets
6 Reps
-
Day 2
1
Overhead Press (Barbell)
3 Sets
8 Reps
85%
2
Bench Press (Barbell)
5 Sets
5 Reps
85%
3
Bent Over Row (Barbell)
3 Sets
10 Reps
85%
4
Farmer's Walk (Weighted)
3 Sets
3 Reps
-
Day 3
1
1km Row
1 Set
-
2
Box Jump
1 Set
20 Reps
-
3
Kettlebell Swing
1 Set
20 Reps
-
4
Farmer's Walk (Weighted)
1 Set
-
5
Burpee
1 Set
15 Reps
-
6
Med Ball Slam
1 Set
20 Reps
-
7
1 Km Run
1 Set
-
Day 4
1
Deadlift (Barbell)
5 Sets
4 Reps
90%
2
Kettlebell Swing
4 Sets
15 Reps
-
3
Prowler Push
3 Sets
2 Reps
-
4
Broad Jump
3 Sets
8 Reps
-
5
Wood Chop
3 Sets
12 Reps
-
Day 5
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
2
TRX Row
4 Sets
12 Reps
-
3
Push Up
3 Sets
AMRAP
-
4
Landmine Press
3 Sets
10 Reps
-
5
Battle Ropes
4 Sets
0.5 mins
-