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Boostcamp Hybrid Athlete Program

by Bryan Boorstein
176 athletes joined

Designed by Bryan Boorstein, this is a hybrid program for bodybuilding and cardio training to make you an elite hybrid athlete.

3.94
(4 ratings)

PROGRAM DESCRIPTION

Introducing the Boostcamp Hybrid Athlete Program, designed by elite hybrid athlete Bryan Boorstein. This 11-week program combines weight training with cardio to help you build muscle, strength, and endurance like never before. Tailored for lifters looking to achieve peak athleticism, this program is perfect for those balancing muscle-building goals with improving cardiovascular fitness.

11-week program consisting of:

  • 5 week build

  • 1 week deload/reset

  • 5 week build

3x/week lifting:

  • Day 1 = Torso (chest/back/shoulders)

  • Day 2 = Lower Body + Arms

  • Day 3 = Torso (chest/back/shoulders)

4x/week Cardio:

  • 2x “Zone 2” cardio,

  • 1x threshold intervals

  • 1x VO2 max intervals

  • + Optional Abs/Core session on the second of the “zone 2” days (Thursday)

Sample Week:

  • Monday: Torso (chest/back/delts) + VO2 max training

  • Tuesday: Zone 2 cardio (low-intensity endurance)

  • Wednesday: Lower body + arms

  • Thursday: Zone 2 cardio + abs (optional)

  • Friday: Torso (chest/back/delts)

  • Saturday: Threshold intervals (high-intensity cardio)

  • Sunday: Rest or mobility

What to Expect:

  • Exercise Progressions: Each training session comes with detailed progression notes to help you continuously improve.

  • Video Demos: All exercises include video demonstrations to ensure proper form and technique.

  • Repeatability: This program can be repeated indefinitely for consistent gains in muscle, strength, and cardiovascular endurance.

Warm-up sets generally as follows:

  • 50% of working weight x 6-10 Reps

  • 75% of working weight x 3-5 Reps

  • May need an additional warmup at 85-90% x 1-2 Reps for lower body compounds

  • Single-joint movements may only need 1 warm-up set at 60-75% of working weight

Whether you're an athlete looking to build muscle, strength and endurance or simply someone seeking to elevate your training, the Boostcamp Hybrid Athlete Program offers a balanced, science-backed approach to help you reach your fitness goals.

Sign up today and take the first step toward becoming a stronger, more resilient athlete!

PROGRAM OVERVIEW

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    11 weeks
  • Days Per Week
    6 days
  • Time Per Workout
    60 minutes
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 8
3
T-Bar Row
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
1
1
1
15-20 reps
12-15 reps
8-12 reps
RPE 8
RPE 8
RPE 8
5A
Y Raise
2
8-10 reps
RPE 8-9
5B
Lateral Raise (Cable)
2
6-8 reps
RPE 7-8
6
VO2 Max Intervals
4
3 mins
-
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Incline Chest Press (Machine)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
T-Bar Row
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Pec Deck (Machine)
1
1
1
15-20 reps
12-15 reps
8-12 reps
RPE 9
RPE 9
RPE 9
5A
Y Raise
2
8-10 reps
RPE 9-10
5B
Lateral Raise (Cable)
2
6-8 reps
RPE 9
6
VO2 Max Intervals
5
3 mins
-
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
6-10 reps
6-10 reps
3-4 reps
RPE 9
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
T-Bar Row
1
1
1
6-10 reps
6-10 reps
3-4 reps
RPE 9
RPE 10
RPE 10
4
Pec Deck (Machine)
1
1
1
15-20 reps
12-15 reps
8-12 reps
RPE 9
RPE 9
RPE 10
5A
Y Raise
2
8-10 reps
RPE 10
5B
Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
VO2 Max Intervals
5
3-4 mins
-
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-10 reps
6-10 reps
RPE 9-10
RPE 10
2
Incline Chest Press (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
T-Bar Row
1
1
6-10 reps
6-10 reps
RPE 9-10
RPE 10
4
Pec Deck (Machine)
1
1
1
1
15-20 reps
12-15 reps
8-12 reps
15-20 reps
RPE 9
RPE 9
RPE 10
RPE 10
5A
Y Raise
2
8-10 reps
RPE 10
5B
Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
VO2 Max Intervals
4
4 mins
-
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
1
1
6-10 reps
6-10 reps
3-5 reps
RPE 9
RPE 10
RPE 10
3
T-Bar Row
2
6-10 reps
RPE 10
4
Pec Deck (Machine)
1
1
1
1
15-20 reps
12-15 reps
8-12 reps
15-20 reps
RPE 9
RPE 9
RPE 10
RPE 10
5A
Y Raise
2
8-10 reps
RPE 10
5B
Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
VO2 Max Intervals
4
4 mins
-
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
6-10 reps
RPE 8-9
2
Incline Chest Press (Machine)
1
6-10 reps
RPE 8
3
T-Bar Row
1
6-10 reps
RPE 8-9
4
Pec Deck (Machine)
2
12-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
5
8-10 reps
-
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 8
3
T-Bar Row
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
1
1
1
15-20 reps
12-15 reps
8-12 reps
RPE 8
RPE 8
RPE 8
5A
Y Raise
2
8-10 reps
RPE 8-9
5B
Lateral Raise (Cable)
2
6-8 reps
RPE 7-8
6
VO2 Max Intervals
3
5 mins
-
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Incline Chest Press (Machine)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
T-Bar Row
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Pec Deck (Machine)
1
1
1
15-20 reps
12-15 reps
8-12 reps
RPE 9
RPE 9
RPE 9
5A
Y Raise
2
8-10 reps
RPE 9-10
5B
Lateral Raise (Cable)
2
6-8 reps
RPE 9
6
VO2 Max Intervals
3
6 mins
-
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
6-10 reps
6-10 reps
3-4 reps
RPE 9
RPE 10
RPE 10
2
Incline Chest Press (Machine)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
T-Bar Row
1
1
1
6-10 reps
6-10 reps
3-4 reps
RPE 9
RPE 10
RPE 10
4
Pec Deck (Machine)
1
1
1
15-20 reps
12-15 reps
8-12 reps
RPE 9
RPE 9
RPE 10
5A
Y Raise
2
8-10 reps
RPE 10
5B
Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
VO2 Max Intervals
4
5 mins
-
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-10 reps
6-10 reps
RPE 9-10
RPE 10
2
Incline Chest Press (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
T-Bar Row
1
1
6-10 reps
6-10 reps
RPE 9-10
RPE 10
4
Pec Deck (Machine)
1
1
1
1
15-20 reps
12-15 reps
8-12 reps
15-20 reps
RPE 9
RPE 9
RPE 10
RPE 10
5A
Y Raise
2
8-10 reps
RPE 10
5B
Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
VO2 Max Intervals
4
6 mins
-
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
1
1
6-10 reps
6-10 reps
3-5 reps
RPE 9
RPE 10
RPE 10
3
T-Bar Row
2
6-10 reps
RPE 10
4
Pec Deck (Machine)
1
1
1
1
15-20 reps
12-15 reps
8-12 reps
15-20 reps
RPE 9
RPE 9
RPE 10
RPE 10
5A
Y Raise
2
8-10 reps
RPE 10
5B
Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
VO2 Max Intervals
1
4-8 mins
-
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
-
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
-
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
-
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
-
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
-
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
-
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
-
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
-
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
-
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
-
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
-
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
12-15 reps
9-12 reps
6-9 reps
RPE 8
RPE 8
RPE 8
2
Hack Squat
2
4-6 reps
RPE 6
3
B-Stance Romanian Deadlift (Trap Bar)
2
6-10 reps
RPE 6
4A
Leg Extension
2
8-12 reps
RPE 8
4B
Sissy Squat
2
6-10 reps
RPE 6-7
5A
Face Away Cable Curl
3
8-12 reps
RPE 8
5B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
12-15 reps
9-12 reps
6-9 reps
RPE 9
RPE 9
RPE 9
2
Hack Squat
2
4-6 reps
RPE 7
3
B-Stance Romanian Deadlift (Trap Bar)
2
6-10 reps
RPE 7
4A
Leg Extension
2
8-12 reps
RPE 9
4B
Sissy Squat
2
6-10 reps
RPE 7-8
5A
Face Away Cable Curl
3
8-12 reps
RPE 9
5B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
12-15 reps
9-12 reps
6-9 reps
RPE 9
RPE 9
RPE 10
2
Hack Squat
1
1
4-6 reps
4-6 reps
RPE 7
RPE 8
3
B-Stance Romanian Deadlift (Trap Bar)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 8
4A
Leg Extension
2
8-12 reps
RPE 10
4B
Sissy Squat
1
1
6-10 reps
6-10 reps
RPE 7-8
RPE 8-9
5A
Face Away Cable Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5B
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
12-15 reps
9-12 reps
6-9 reps
12-15 reps
RPE 9
RPE 9
RPE 10
RPE 10
2
Hack Squat
1
1
4-6 reps
4-6 reps
RPE 7-8
RPE 8-9
3
B-Stance Romanian Deadlift (Trap Bar)
1
1
6-10 reps
6-10 reps
RPE 7-8
RPE 8-9
4A
Leg Extension
2
8-12 reps
RPE 10
4B
Sissy Squat
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
5A
Face Away Cable Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5B
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
12-15 reps
9-12 reps
6-9 reps
12-15 reps
RPE 9
RPE 9
RPE 10
RPE 10
2
Hack Squat
1
1
4-6 reps
4-6 reps
RPE 8-9
RPE 9-10
3
B-Stance Romanian Deadlift (Trap Bar)
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
4A
Leg Extension
2
8-12 reps
RPE 10
4B
Sissy Squat
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
5A
Face Away Cable Curl
2
1
1
8-12 reps
8-12 reps
3-6 reps
RPE 9
RPE 10
RPE 10
5B
Single Arm Tricep Extension (Cable)
2
1
1
8-12 reps
8-12 reps
3-6 reps
RPE 9
RPE 10
RPE 10
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
6-10 reps
RPE 8-9
2
Hack Squat
1
6-10 reps
RPE 6-7
3
B-Stance Romanian Deadlift (Trap Bar)
1
6-10 reps
RPE 6-7
4
Leg Extension
1
6-10 reps
RPE 8-9
5A
Bicep Curl (Cable)
2
8-12 reps
RPE 8
5B
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 8
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
12-15 reps
9-12 reps
6-9 reps
RPE 8
RPE 8
RPE 8
2
Hack Squat
2
4-6 reps
RPE 6
3
B-Stance Romanian Deadlift (Trap Bar)
2
6-10 reps
RPE 6
4A
Leg Extension
2
8-12 reps
RPE 8
4B
Sissy Squat
2
6-10 reps
RPE 6-7
5A
Face Away Cable Curl
3
8-12 reps
RPE 8
5B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
12-15 reps
9-12 reps
6-9 reps
RPE 9
RPE 9
RPE 9
2
Hack Squat
2
4-6 reps
RPE 7
3
B-Stance Romanian Deadlift (Trap Bar)
2
6-10 reps
RPE 7
4A
Leg Extension
2
8-12 reps
RPE 9
4B
Sissy Squat
2
6-10 reps
RPE 7-8
5A
Face Away Cable Curl
3
8-12 reps
RPE 9
5B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
12-15 reps
9-12 reps
6-9 reps
RPE 9
RPE 9
RPE 10
2
Hack Squat
1
1
4-6 reps
4-6 reps
RPE 7
RPE 8
3
B-Stance Romanian Deadlift (Trap Bar)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 8
4A
Leg Extension
2
8-12 reps
RPE 10
4B
Sissy Squat
1
1
6-10 reps
6-10 reps
RPE 7-8
RPE 8-9
5A
Face Away Cable Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5B
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
12-15 reps
9-12 reps
6-9 reps
12-15 reps
RPE 9
RPE 9
RPE 10
RPE 10
2
Hack Squat
1
1
4-6 reps
4-6 reps
RPE 7-8
RPE 8-9
3
B-Stance Romanian Deadlift (Trap Bar)
1
1
6-10 reps
6-10 reps
RPE 7-8
RPE 8-9
4A
Leg Extension
2
8-12 reps
RPE 10
4B
Sissy Squat
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
5A
Face Away Cable Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5B
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
12-15 reps
9-12 reps
6-9 reps
12-15 reps
RPE 9
RPE 9
RPE 10
RPE 10
2
Hack Squat
1
1
4-6 reps
4-6 reps
RPE 8-9
RPE 9-10
3
B-Stance Romanian Deadlift (Trap Bar)
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
4A
Leg Extension
2
8-12 reps
RPE 10
4B
Sissy Squat
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
5A
Face Away Cable Curl
2
1
1
8-12 reps
8-12 reps
3-6 reps
RPE 9
RPE 10
RPE 10
5B
Single Arm Tricep Extension (Cable)
2
1
1
8-12 reps
8-12 reps
3-6 reps
RPE 9
RPE 10
RPE 10
Unlock with
PRO
by subscribing on the app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
-
2
Seated Cable Crunch
1
3
15-20 reps
4-10 reps
RPE 8-9
RPE 8-9
3
Hanging Oblique Knee Raise
5
10-16 reps
-
Unlock with
PRO
by subscribing on the app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
-
2
Seated Cable Crunch
1
3
15-20 reps
4-10 reps
RPE 9
RPE 9
3
Hanging Oblique Knee Raise
5
10-16 reps
-
Unlock with
PRO
by subscribing on the app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
-
2
Seated Cable Crunch
1
3
15-20 reps
4-10 reps
RPE 9-10
RPE 9-10
3
Hanging Oblique Knee Raise
5
10-16 reps
-
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Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
-
2
Seated Cable Crunch
1
3
1
15-20 reps
4-10 reps
3-4 reps
RPE 10
RPE 10
RPE 10
3
Hanging Oblique Knee Raise
5
10-16 reps
-
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PRO
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Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
-
2
Seated Cable Crunch
1
4
1
15-20 reps
4-10 reps
3-4 reps
RPE 10
RPE 10
RPE 10
3
Hanging Oblique Knee Raise
5
10-16 reps
-
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PRO
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Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
-
2
Seated Cable Crunch
1
3
15-20 reps
4-10 reps
RPE 9-10
RPE 9-10
3
Sit Up
12
25 secs
-
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Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
-
2
Decline Sit Up (Weighted)
2
1
6-8 reps
1 mins
RPE 7
-
3
Ab Wheel
2
6-15 reps
RPE 7
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PRO
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Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
-
2
Decline Sit Up (Weighted)
1
1
1
6-8 reps
6-8 reps
1 mins
RPE 7-8
RPE 8-9
-
3
Ab Wheel
2
6-15 reps
RPE 7-8
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PRO
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Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
-
2
Decline Sit Up (Weighted)
1
1
1
6-8 reps
6-8 reps
1 mins
RPE 7-8
RPE 8-9
-
3
Ab Wheel
1
1
6-15 reps
6-15 reps
RPE 8
RPE 9
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PRO
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Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
-
2
Decline Sit Up (Weighted)
1
1
1
6-8 reps
6-8 reps
1 mins
RPE 9
RPE 10
-
3
Ab Wheel
1
2
6-15 reps
6-15 reps
RPE 8
RPE 9
Unlock with
PRO
by subscribing on the app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-60 mins
-
2
Decline Sit Up (Weighted)
1
1
1
6-8 reps
6-8 reps
1 mins
RPE 9
RPE 10
-
3
Ab Wheel
1
2
6-15 reps
6-15 reps
RPE 8
RPE 9
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PRO
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Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Seated Anterior Delt Press (AD)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 8
3
Wide Grip Lat Pulldown
1
1
1
15-20 reps
12-15 reps
8-12 reps
RPE 8
RPE 8
RPE 8
4
Fly Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Lateral Raise (Dumbbell)
1
3
15-20 reps
4-10 reps
RPE 8-9
RPE 8-9
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PRO
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Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Seated Anterior Delt Press (AD)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Wide Grip Lat Pulldown
1
1
1
15-20 reps
12-15 reps
8-12 reps
RPE 9
RPE 9
RPE 9
4
Fly Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8
5
Lateral Raise (Dumbbell)
1
3
15-20 reps
4-10 reps
RPE 9-10
RPE 9-10
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PRO
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Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
6-10 reps
6-10 reps
3-4 reps
RPE 9
RPE 10
RPE 10
2
Seated Anterior Delt Press (AD)
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
3
Wide Grip Lat Pulldown
1
1
1
1
15-20 reps
12-15 reps
8-12 reps
3-4 reps
RPE 9
RPE 9
RPE 10
RPE 10
4
Fly Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8-9
5
Lateral Raise (Dumbbell)
1
3
1
15-20 reps
4-10 reps
3-4 reps
RPE 10
RPE 10
RPE 10
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PRO
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Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
6-10 reps
6-10 reps
RPE 9-10
RPE 10
2
Seated Anterior Delt Press (AD)
1
1
1
6-10 reps
6-10 reps
2-5 reps
RPE 9
RPE 10
RPE 10
3
Wide Grip Lat Pulldown
1
1
1
1
15-20 reps
12-15 reps
8-12 reps
15-20 reps
RPE 9
RPE 9
RPE 10
RPE 10
4
Fly Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
3
1
15-20 reps
4-10 reps
6-10 reps
RPE 10
RPE 10
RPE 10
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PRO
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Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Seated Anterior Delt Press (AD)
1
1
1
6-10 reps
6-10 reps
2-5 reps
RPE 9
RPE 10
RPE 10
3
Wide Grip Lat Pulldown
1
1
1
1
15-20 reps
12-15 reps
8-12 reps
15-20 reps
RPE 9
RPE 9
RPE 10
RPE 10
4
Fly Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8-9
5
Lateral Raise (Dumbbell)
1
4
1
15-20 reps
4-10 reps
6-10 reps
RPE 10
RPE 10
RPE 10
Unlock with
PRO
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Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
6-10 reps
RPE 8-9
2
Seated Anterior Delt Press (AD)
1
6-10 reps
RPE 7-8
3
Wide Grip Lat Pulldown
1
6-10 reps
RPE 8-9
4
Push Up
5
8-12 reps
-
5
Face Pull
1
3
15-20 reps
4-10 reps
RPE 8-9
RPE 8-9
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PRO
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Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Seated Anterior Delt Press (AD)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 8
3
Wide Grip Lat Pulldown
1
1
1
15-20 reps
12-15 reps
8-12 reps
RPE 8
RPE 8
RPE 8
4
Fly Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Lateral Raise (Dumbbell)
1
3
15-20 reps
4-10 reps
RPE 8-9
RPE 8-9
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PRO
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Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Seated Anterior Delt Press (AD)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Wide Grip Lat Pulldown
1
1
1
15-20 reps
12-15 reps
8-12 reps
RPE 9
RPE 9
RPE 9
4
Fly Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8
5
Lateral Raise (Dumbbell)
1
3
15-20 reps
4-10 reps
RPE 9-10
RPE 9-10
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PRO
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Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
6-10 reps
6-10 reps
3-4 reps
RPE 9
RPE 10
RPE 10
2
Seated Anterior Delt Press (AD)
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
3
Wide Grip Lat Pulldown
1
1
1
1
15-20 reps
12-15 reps
8-12 reps
3-4 reps
RPE 9
RPE 9
RPE 10
RPE 10
4
Fly Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8-9
5
Lateral Raise (Dumbbell)
1
3
1
15-20 reps
4-10 reps
3-4 reps
RPE 10
RPE 10
RPE 10
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PRO
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Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
6-10 reps
6-10 reps
RPE 9-10
RPE 10
2
Seated Anterior Delt Press (AD)
1
1
1
6-10 reps
6-10 reps
2-5 reps
RPE 9
RPE 10
RPE 10
3
Wide Grip Lat Pulldown
1
1
1
1
15-20 reps
12-15 reps
8-12 reps
15-20 reps
RPE 9
RPE 9
RPE 10
RPE 10
4
Fly Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
3
1
15-20 reps
4-10 reps
6-10 reps
RPE 10
RPE 10
RPE 10
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PRO
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Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Seated Anterior Delt Press (AD)
1
1
1
6-10 reps
6-10 reps
2-5 reps
RPE 9
RPE 10
RPE 10
3
Wide Grip Lat Pulldown
1
1
1
1
15-20 reps
12-15 reps
8-12 reps
15-20 reps
RPE 9
RPE 9
RPE 10
RPE 10
4
Fly Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8-9
5
Lateral Raise (Dumbbell)
1
4
1
15-20 reps
4-10 reps
6-10 reps
RPE 10
RPE 10
RPE 10
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PRO
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Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
3
8 mins
-
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PRO
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Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
3
10 mins
-
Unlock with
PRO
by subscribing on the app
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
3
12 mins
-
Unlock with
PRO
by subscribing on the app
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
4
8 mins
-
Unlock with
PRO
by subscribing on the app
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
4
10 mins
-
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PRO
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Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15 mins
-
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PRO
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Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
3
10 mins
-
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PRO
by subscribing on the app
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
3
12 mins
-
Unlock with
PRO
by subscribing on the app
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
3
15 mins
-
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PRO
by subscribing on the app
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
2
20 mins
-
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PRO
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Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Unlock with
PRO
by subscribing on the app
WHAT PEOPLE ARE SAYING(4 ratings)
Only ratings with written feedback are displayed here.
3.94 / 5
Doug S.Age 51, Man
12 hours ago
2 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Great hybrid program for building strength with cardio. Like the focus on threshold/VO2 max on the cardio side. I supplemented with additional compound strength, especially back squats and BB deadlift once per week. Spread out the program to 7 days by splitting off some cardio as well. One of my favorite programs.
Boostcamp UserAge 40, Man
3 days ago
3 weeks complete
5 years of prior experience
Less than expected strength gains
As expected muscle gains
Marginal modifications
It is a very interesting and fun program. However, I found that you need a lot of machines and it is not very simple to follow. 
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