Goat House Gym
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12 Week Functional Strength Training At Home
Strength for All of Life's Adventures
Get stronger, fitter, and ready for life’s adventures with this full-body, functional strength program. Over 12 weeks, you’ll hit every major movement pattern twice per week — push, pull, squat, lunge, hinge, and carry — building real, lasting strength without overtraining.
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Goal:
Strength
Strength
Functional, Full Body
12 weeks program
2 days/week
45-60 mins
Level:
All Levels
All Levels
Goal:
Strength
Strength
Functional, Full Body
12 weeks program
2 days/week
45-60 mins
Level:
All Levels
All Levels
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About the program
Get stronger, fitter, and ready for life’s adventures with this full-body, functional strength program. Over 12 weeks, you’ll hit every major movement pattern twice per week — push, pull, squat, lunge, hinge, and carry — building real, lasting strength without overtraining.
Each workout includes:
Dynamic warm-up & movement prep
Upper & lower body main lifts
Accessory lifts for strength & stability
Functional core work
Progressive rep ranges (12 → 10 → 8) keep your muscles challenged while improving mobility, coordination, and overall performance.
All you need in terms of equipment are dumbbells (or kettlebells) and a resistance band.
Commit to the program, put in the work, and you’ll walk away feeling stronger, more capable, and ready to take on whatever life throws at you.
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Love this app!!! Every workout is challenging and I've had amazing results.
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, strightforward, focused workouts that are enjoyable and effective.
Jess
App Features
Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Lifetime Access
Once you purchase, you own the program forever!
Reminders
Set workout reminders to stay on track!
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About Goat House Gym
Camryn Bukowski | Personal Trainer Gym Co-Owner
Camryn Bukowski is a NASM Certified Personal Trainer with three years of experience and a PPSC Lifelong Performance Specialist Certification. She believes fitness should fuel every adventure, inside and outside the gym. Her focus on functional strength and movement helps clients perform better, prevent injury, and feel more confident in everything they do—from daily life to big adventures.
Frequently asked questions
What are the goals of this program?
-Increase overall strength
-Muscle growth (hypertrophy)
-Core stability
-Dynamic training that makes you feel capable of anything
-Improve mobility
-Functional strength that prepares you for all of life's adventures
What do I need to participate?
-Kettlebells and/or dumbbells
-Resistance bands
-A chair or bench
What’s the schedule?
-2 days/week of full body functional strength training workouts
-4 days of cardio/other activity: When you rest from lifting, you should still remain active. Play sports, go to yoga, go for a hike or a long walk, bike ride, xc ski, or whatever gets you moving! If 45 mins sounds too long, just do what you can do, go for a 10 minute walk on your lunch break.
-1 day of high-intensity. If you love your group workout HIIT class, go to that 1x per week, and/or do a sprint workout.
How will I get the best results?
-Get proper sleep (7-9 hours a night is a must)
-Focus on whole foods, high protein (.7-1.2 g of protein/lb of body weight), high fiber, and a diverse range of fruits, vegetables, and grains
-Stay hydrated
-Make sure to use active and full rest days to allow muscles to recover
Are there any modifications for the exercises?
-Modify exercises as you need. Although modifications aren't specified, use your best judgement to modify as you need!
How can I ask you questions?
Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes.
I want to see your progress!
I would also love to see your progress pictures and videos. Tag me on Instagram and use the hashtag #jointheherd or feel free to shoot me a DM on IG @goathousegym. I would love to showcase your progress to our community.
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