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Functional Strength & Endurance

by Mo M.
3 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
    Jun 26, 2025 05:26

Summary

Unlock your potential with this 6-week Functional Strength & Endurance program, designed to elevate your performance through a balanced mix of strength and conditioning. Training five days a week, you'll engage in targeted workouts focusing on both upper and lower body strength, explosive movements, and hybrid conditioning techniques. Each session is crafted to challenge your limits, enhance your endurance, and build functional strength, ensuring you feel empowered and ready for any physical challenge. Equip yourself with the tools for success and transform your fitness journey!
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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
-