Program Description
Functional fitness program, intro level. Friendly for folks who visit Planet Fitness or other basic entry-level gyms.
Program Overview
- LevelBeginner, Intermediate
- GoalAthletics
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedOct 27, 2024 05:50
- Last EditedDec 02, 2024 06:10
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Push Up
4
12-15 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Single-arm Cable Chest Press
3
10 reps
-
4
Dip (Bodyweight)
3
-
5
Kettlebell Halo
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12-15 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Single-arm Cable Chest Press
3
10 reps
-
4
Dip (Bodyweight)
3
-
5
Kettlebell Halo
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12-15 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Single-arm Cable Chest Press
3
10 reps
-
4
Dip (Bodyweight)
3
-
5
Kettlebell Halo
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12-15 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Single-arm Cable Chest Press
3
10 reps
-
4
Dip (Bodyweight)
3
-
5
Kettlebell Halo
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12-15 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Single-arm Cable Chest Press
3
10 reps
-
4
Dip (Bodyweight)
3
-
5
Kettlebell Halo
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12-15 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Single-arm Cable Chest Press
3
10 reps
-
4
Dip (Bodyweight)
3
-
5
Kettlebell Halo
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Single Arm Row (Dumbbell)
3
12-15 reps
-
3
TRX Row
4
-
4
Hammer Curl
3
12 reps
-
5
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Single Arm Row (Dumbbell)
3
12-15 reps
-
3
TRX Row
4
-
4
Hammer Curl
3
12 reps
-
5
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Single Arm Row (Dumbbell)
3
12-15 reps
-
3
TRX Row
4
-
4
Hammer Curl
3
12 reps
-
5
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Single Arm Row (Dumbbell)
3
12-15 reps
-
3
TRX Row
4
-
4
Hammer Curl
3
12 reps
-
5
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Single Arm Row (Dumbbell)
3
12-15 reps
-
3
TRX Row
4
-
4
Hammer Curl
3
12 reps
-
5
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Single Arm Row (Dumbbell)
3
12-15 reps
-
3
TRX Row
4
-
4
Hammer Curl
3
12 reps
-
5
Farmer's Walk (Weighted)
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Lateral Lunge
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Lateral Lunge
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Lateral Lunge
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Lateral Lunge
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Lateral Lunge
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Lateral Lunge
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank With Dumbell Drag
4
10 reps
-
2
Russian Twist
3
30 reps
-
3
Wood Chop
3
12 reps
-
4
Single Leg Deadlift
4
10 reps
-
5
Hanging Leg Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank With Dumbell Drag
4
10 reps
-
2
Russian Twist
3
30 reps
-
3
Wood Chop
3
12 reps
-
4
Single Leg Deadlift
4
10 reps
-
5
Hanging Leg Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank With Dumbell Drag
4
10 reps
-
2
Russian Twist
3
30 reps
-
3
Wood Chop
3
12 reps
-
4
Single Leg Deadlift
4
10 reps
-
5
Hanging Leg Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank With Dumbell Drag
4
10 reps
-
2
Russian Twist
3
30 reps
-
3
Wood Chop
3
12 reps
-
4
Single Leg Deadlift
4
10 reps
-
5
Hanging Leg Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank With Dumbell Drag
4
10 reps
-
2
Russian Twist
3
30 reps
-
3
Wood Chop
3
12 reps
-
4
Single Leg Deadlift
4
10 reps
-
5
Hanging Leg Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank With Dumbell Drag
4
10 reps
-
2
Russian Twist
3
30 reps
-
3
Wood Chop
3
12 reps
-
4
Single Leg Deadlift
4
10 reps
-
5
Hanging Leg Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Battle Ropes
4
30 mins
-
3
Lateral Box Jump
4
12 reps
-
4
Med Ball Slam
4
15 reps
-
5
Seated Row (Machine)
4
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Battle Ropes
4
30 mins
-
3
Lateral Box Jump
4
12 reps
-
4
Med Ball Slam
4
15 reps
-
5
Seated Row (Machine)
4
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Battle Ropes
4
30 mins
-
3
Lateral Box Jump
4
12 reps
-
4
Med Ball Slam
4
15 reps
-
5
Seated Row (Machine)
4
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Battle Ropes
4
30 mins
-
3
Lateral Box Jump
4
12 reps
-
4
Med Ball Slam
4
15 reps
-
5
Seated Row (Machine)
4
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Battle Ropes
4
30 mins
-
3
Lateral Box Jump
4
12 reps
-
4
Med Ball Slam
4
15 reps
-
5
Seated Row (Machine)
4
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Battle Ropes
4
30 mins
-
3
Lateral Box Jump
4
12 reps
-
4
Med Ball Slam
4
15 reps
-
5
Seated Row (Machine)
4
2 mins
-
Week 1
1 / 6 Weeks
Day 2
1
Pull-Up (Bodyweight)4 Sets
-
2
Single Arm Row (Dumbbell)3 Sets
12-15 Reps
-
3
TRX Row4 Sets
-
4
Hammer Curl3 Sets
12 Reps
-
5
Farmer's Walk (Weighted)3 Sets
1 mins
-
Day 1
1
Push Up4 Sets
12-15 Reps
-
2
Standing Shoulder Press (Dumbbell)3 Sets
10-12 Reps
-
3
Single-arm Cable Chest Press3 Sets
10 Reps
-
4
Dip (Bodyweight)3 Sets
-
5
Kettlebell Halo3 Sets
15 Reps
-
Day 3
1
Goblet Squat4 Sets
12-15 Reps
-
2
Lateral Lunge3 Sets
12 Reps
-
3
Bulgarian Split Squat (Dumbbell)3 Sets
10 Reps
-
4
Step-Up (Weighted)3 Sets
12 Reps
-
5
Standing Calf Raise4 Sets
15-20 Reps
-
Day 4
1
Plank With Dumbell Drag4 Sets
10 Reps
-
2
Russian Twist3 Sets
30 Reps
-
3
Wood Chop3 Sets
12 Reps
-
4
Single Leg Deadlift4 Sets
10 Reps
-
5
Hanging Leg Raise4 Sets
-
Day 5
1
Kettlebell Swing4 Sets
15 Reps
-
2
Battle Ropes4 Sets
30 mins
-
3
Lateral Box Jump4 Sets
12 Reps
-
4
Med Ball Slam4 Sets
15 Reps
-
5
Seated Row (Machine)4 Sets
2 mins
-