Program Description
10 Week hybrid training program that is repeatable. Weeks 1-4 will focus on building muscle with three training sessions. Lower, Upper, and a Functional Full Body. This is also combined with 2 dedicated cardio days to continue building an aerobic base. After Phase 1 you deload. Weeks 6-9 focus on explosive power and raw strength. You’ll complete 3 training sessions focusing on Lower, Upper, and Full Body Explosive Power High Intensity Workout. Along with 2 Sprint based Workouts. Warm Up before Runs: • Lunge Rotations x10 each side Warm Up before Resistance Training: •10 min steady state cardio/incline walk •Worlds greatest stretch x12/ side •downward dog to plank stretch x10 •arm circles x30 Double Progression for resistance exercises Zone 2 endurance runs. Start with 20mins, increase 2-5 mins per week until you reach 45mins Interval runs: 2min run/ 1 min walk. Start with 8 rounds, slowly go up to 10 Sprint runs: 30 second sprints followed by 2minutes of walking. Start with 6 rounds, move up to 8.
Program Overview
- LevelNovice, Beginner, Intermediate
- GoalAthletics, Powerbuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout60 minutes
- CreatedFeb 17, 2025 10:36
- Last EditedFeb 17, 2025 11:19
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8-10
2
Trap Bar Deadlift
3
6-10 reps
RPE 8-10
3
Lying Leg Curl
3
8-12 reps
RPE 8
4A
Plank
3
1 mins
-
4B
Farmer's Walk (Weighted)
3
30 secs
-
5A
Leg Extension
3
8-12 reps
RPE 8
5B
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8-10
2
Trap Bar Deadlift
3
6-10 reps
RPE 8-10
3
Lying Leg Curl
3
8-12 reps
RPE 8
4A
Plank
3
1 mins
-
4B
Farmer's Walk (Weighted)
3
30 secs
-
5A
Leg Extension
3
8-12 reps
RPE 8
5B
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8-10
2
Trap Bar Deadlift
3
6-10 reps
RPE 8-10
3
Lying Leg Curl
3
8-12 reps
RPE 8
4A
Plank
3
1 mins
-
4B
Farmer's Walk (Weighted)
3
30 secs
-
5A
Leg Extension
3
8-12 reps
RPE 8
5B
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8-10
2
Trap Bar Deadlift
3
6-10 reps
RPE 8-10
3
Lying Leg Curl
3
8-12 reps
RPE 8
4A
Plank
3
1 mins
-
4B
Farmer's Walk (Weighted)
3
30 secs
-
5A
Leg Extension
3
8-12 reps
RPE 8
5B
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Trapbar High Pull
4
3 reps
-
3
Broad Jump
4
3 reps
-
4
Step-Up (Weighted)
3
8-10 reps
-
5
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Trapbar High Pull
4
3 reps
-
3
Broad Jump
4
3 reps
-
4
Step-Up (Weighted)
3
8-10 reps
-
5
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Trapbar High Pull
4
3 reps
-
3
Broad Jump
4
3 reps
-
4
Step-Up (Weighted)
3
8-10 reps
-
5
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Trapbar High Pull
4
3 reps
-
3
Broad Jump
4
3 reps
-
4
Step-Up (Weighted)
3
8-10 reps
-
5
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-10
3A
Dip (Bodyweight)
3
12-15 reps
-
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Lat Pulldown
3
6-10 reps
RPE 9
5
Skull Crusher (Barbell)
3
12-15 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-10
3A
Dip (Bodyweight)
3
12-15 reps
-
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Lat Pulldown
3
6-10 reps
RPE 9
5
Skull Crusher (Barbell)
3
12-15 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-10
3A
Dip (Bodyweight)
3
12-15 reps
-
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Lat Pulldown
3
6-10 reps
RPE 9
5
Skull Crusher (Barbell)
3
12-15 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-10
3A
Dip (Bodyweight)
3
12-15 reps
-
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Lat Pulldown
3
6-10 reps
RPE 9
5
Skull Crusher (Barbell)
3
12-15 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Farmer's Walk (Weighted)
3
30 secs
-
5
Landmine Twist
3
14 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Lying Chest Pass Med Ball Throw
4
6 reps
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Single Arm Landmine Row
3
8-12 reps
-
6
Plyo Push up
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Lying Chest Pass Med Ball Throw
4
6 reps
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Single Arm Landmine Row
3
8-12 reps
-
6
Plyo Push up
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Lying Chest Pass Med Ball Throw
4
6 reps
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Single Arm Landmine Row
3
8-12 reps
-
6
Plyo Push up
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Lying Chest Pass Med Ball Throw
4
6 reps
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Single Arm Landmine Row
3
8-12 reps
-
6
Plyo Push up
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Pull-Up (Bodyweight)
3
12 reps
-
4
Farmer's Walk (Weighted)
3
30 secs
-
5
Landmine Twist
3
14 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-45 mins
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-45 mins
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-45 mins
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-45 mins
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
8
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
8
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
8
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
8
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
3
6-10 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4A
Suitcase Carry
3
30 secs
-
4B
Landmine Twist
3
12-16 reps
-
5
Seated Hamstring Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
3
6-10 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4A
Suitcase Carry
3
30 secs
-
4B
Landmine Twist
3
12-16 reps
-
5
Seated Hamstring Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
3
6-10 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4A
Suitcase Carry
3
30 secs
-
4B
Landmine Twist
3
12-16 reps
-
5
Seated Hamstring Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
3
6-10 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4A
Suitcase Carry
3
30 secs
-
4B
Landmine Twist
3
12-16 reps
-
5
Seated Hamstring Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Front-Foot Elevated Split Squat
3
6-8 reps
-
2
Pull-Up (Bodyweight)
3
8-12 reps
-
3
Landmine Push Press
3
6-8 reps
-
4A
Kettlebell Swing
7
10 reps
-
4B
Med Ball Slam
7
8 reps
-
4C
Box Jump
7
5 reps
-
4D
Push Up (Incline)
7
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Front-Foot Elevated Split Squat
3
6-8 reps
-
2
Pull-Up (Bodyweight)
3
8-12 reps
-
3
Landmine Push Press
3
6-8 reps
-
4A
Kettlebell Swing
7
10 reps
-
4B
Med Ball Slam
7
8 reps
-
4C
Box Jump
7
5 reps
-
4D
Push Up (Incline)
7
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Front-Foot Elevated Split Squat
3
6-8 reps
-
2
Pull-Up (Bodyweight)
3
8-12 reps
-
3
Landmine Push Press
3
6-8 reps
-
4A
Kettlebell Swing
7
10 reps
-
4B
Med Ball Slam
7
8 reps
-
4C
Box Jump
7
5 reps
-
4D
Push Up (Incline)
7
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Front-Foot Elevated Split Squat
3
6-8 reps
-
2
Pull-Up (Bodyweight)
3
8-12 reps
-
3
Landmine Push Press
3
6-8 reps
-
4A
Kettlebell Swing
7
10 reps
-
4B
Med Ball Slam
7
8 reps
-
4C
Box Jump
7
5 reps
-
4D
Push Up (Incline)
7
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
8
2 mins
-
2A
Lateral Raise (Cable)
3
8-12 reps
-
2B
Cable Crunch
3
8-12 reps
-
3A
Bicep Curl (Cable)
3
8-12 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
8
2 mins
-
2A
Lateral Raise (Cable)
3
8-12 reps
-
2B
Cable Crunch
3
8-12 reps
-
3A
Bicep Curl (Cable)
3
8-12 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
8
2 mins
-
2A
Lateral Raise (Cable)
3
8-12 reps
-
2B
Cable Crunch
3
8-12 reps
-
3A
Bicep Curl (Cable)
3
8-12 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
8
2 mins
-
2A
Lateral Raise (Cable)
3
8-12 reps
-
2B
Cable Crunch
3
8-12 reps
-
3A
Bicep Curl (Cable)
3
8-12 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Week 1
1 / 10 Weeks
Day 2
1
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
@8-10
2
Chest Supported Row (Machine)3 Sets
8-12 Reps
@8-10
3A
Dip (Bodyweight)3 Sets
12-15 Reps
-
3B
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
@8
4
Lat Pulldown3 Sets
6-10 Reps
@9
5
Skull Crusher (Barbell)3 Sets
12-15 Reps
@8
6
Incline Curl (Dumbbell)3 Sets
8-12 Reps
@8
Day 4
1
Hip Thrust (Barbell)3 Sets
6-10 Reps
-
2
Bench Press (Dumbbell)3 Sets
6-10 Reps
-
3
Pull-Up (Bodyweight)3 Sets
8-12 Reps
-
4A
Suitcase Carry3 Sets
30 secs
-
4B
Landmine Twist3 Sets
12-16 Reps
-
5
Seated Hamstring Curl3 Sets
12-15 Reps
-
Day 1
1
Squat (Barbell)3 Sets
6-10 Reps
@8-10
2
Trap Bar Deadlift3 Sets
6-10 Reps
@8-10
3
Lying Leg Curl3 Sets
8-12 Reps
@8
4A
Plank3 Sets
1 mins
-
4B
Farmer's Walk (Weighted)3 Sets
30 secs
-
5A
Leg Extension3 Sets
8-12 Reps
@8
5B
Single Leg Calf Raise (Bodyweight)3 Sets
15 Reps
-
Day 5
1
Run8 Sets
2 mins
-
2A
Lateral Raise (Cable)3 Sets
8-12 Reps
-
2B
Cable Crunch3 Sets
8-12 Reps
-
3A
Bicep Curl (Cable)3 Sets
8-12 Reps
-
3B
Hanging Leg Raise3 Sets
AMRAP
-
Day 3
1
Cardio (Zone 2)1 Set
20-45 mins
@6-7