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Hyper Functional Training Routine

by Alejandro F.
60 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
    Aug 25, 2024 02:30
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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
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