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BoostcampPNG

Hybrid Plan

by Jimy D.

Program Description

Training to be a complete Athlete

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 21, 2025 07:02
  • Last Edited
    Feb 22, 2025 01:30
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BlogBannerPC
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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
4 reps
RPE 8
2
Pull-Up (Bodyweight)
4
4 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Seated Wide-Grip Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
6
Hammer Curl (Cable)
3
10-15 reps
RPE 8
7
Lateral Raise (Cable)
3
10-15 reps
RPE 8
8
Face Pull
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
4 reps
RPE 8
2
Pull-Up (Bodyweight)
4
4 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Seated Wide-Grip Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
6
Hammer Curl (Cable)
3
10-15 reps
RPE 8
7
Lateral Raise (Cable)
3
10-15 reps
RPE 8
8
Face Pull
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
4 reps
RPE 8
2
Pull-Up (Bodyweight)
4
4 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Seated Wide-Grip Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
6
Hammer Curl (Cable)
3
10-15 reps
RPE 8
7
Lateral Raise (Cable)
3
10-15 reps
RPE 8
8
Face Pull
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
4 reps
RPE 8
2
Pull-Up (Bodyweight)
4
4 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Seated Wide-Grip Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
6
Hammer Curl (Cable)
3
10-15 reps
RPE 8
7
Lateral Raise (Cable)
3
10-15 reps
RPE 8
8
Face Pull
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
4 reps
RPE 8
2
Pull-Up (Bodyweight)
4
4 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Seated Wide-Grip Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
6
Hammer Curl (Cable)
3
10-15 reps
RPE 8
7
Lateral Raise (Cable)
3
10-15 reps
RPE 8
8
Face Pull
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
4 reps
RPE 8
2
Pull-Up (Bodyweight)
4
4 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Seated Wide-Grip Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
6
Hammer Curl (Cable)
3
10-15 reps
RPE 8
7
Lateral Raise (Cable)
3
10-15 reps
RPE 8
8
Face Pull
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
25-30 mins
-
2
Swim
1
45-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
25-30 mins
-
2
Swim
1
45-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
25-30 mins
-
2
Swim
1
45-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
25-30 mins
-
2
Swim
1
45-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
25-30 mins
-
2
Swim
1
45-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
25-30 mins
-
2
Swim
1
45-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
6
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8
7
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
8
Face Pull
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
6
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8
7
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
8
Face Pull
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
6
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8
7
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
8
Face Pull
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
6
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8
7
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
8
Face Pull
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
6
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8
7
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
8
Face Pull
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
6
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8
7
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
8
Face Pull
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Hollow Rock
1
-
3
Abs Crunch (Weighted)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Hollow Rock
1
-
3
Abs Crunch (Weighted)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Hollow Rock
1
-
3
Abs Crunch (Weighted)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Hollow Rock
1
-
3
Abs Crunch (Weighted)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Hollow Rock
1
-
3
Abs Crunch (Weighted)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Hollow Rock
1
-
3
Abs Crunch (Weighted)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 reps
-
2
Squat (Barbell)
3
6 reps
RPE 8
3
Leg Curl
3
10-12 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 8
5
Standing Calf Raise
3
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 reps
-
2
Squat (Barbell)
3
6 reps
RPE 8
3
Leg Curl
3
10-12 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 8
5
Standing Calf Raise
3
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 reps
-
2
Squat (Barbell)
3
6 reps
RPE 8
3
Leg Curl
3
10-12 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 8
5
Standing Calf Raise
3
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 reps
-
2
Squat (Barbell)
3
6 reps
RPE 8
3
Leg Curl
3
10-12 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 8
5
Standing Calf Raise
3
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 reps
-
2
Squat (Barbell)
3
6 reps
RPE 8
3
Leg Curl
3
10-12 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 8
5
Standing Calf Raise
3
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 reps
-
2
Squat (Barbell)
3
6 reps
RPE 8
3
Leg Curl
3
10-12 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 8
5
Standing Calf Raise
3
10-15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
1
60-120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
1
60-120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
1
60-120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
1
60-120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
1
60-120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
1
60-120 mins
-
Week 1
1 / 6 Weeks
Day 2
1
Run
1 Set
25-30 mins
-
2
Swim
1 Set
45-60 mins
-
Day 3
1
Bench Press (Barbell)
4 Sets
4 Reps
@8
2
Seated Row (Cable)
3 Sets
8-12 Reps
@8
3
Chest Fly (Cable)
3 Sets
8-12 Reps
@8
4
Lat Pulldown
3 Sets
8-12 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
6
Preacher Curl (EZ Bar)
3 Sets
10-15 Reps
@8
7
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
8
Face Pull
3 Sets
15-20 Reps
@8
Day 1
1
Dip (Bodyweight)
4 Sets
4 Reps
@8
2
Pull-Up (Bodyweight)
4 Sets
4 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
6
Hammer Curl (Cable)
3 Sets
10-15 Reps
@8
7
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
8
Face Pull
3 Sets
15-20 Reps
@8
Day 4
1
Run
1 Set
30-45 Reps
-
Day 5
1
Walk
1 Set
-
2
Hollow Rock
1 Set
-
3
Abs Crunch (Weighted)
1 Set
-
Day 6
1
Run
1 Set
30-45 Reps
-
2
Squat (Barbell)
3 Sets
6 Reps
@8
3
Leg Curl
3 Sets
10-12 Reps
@8
4
Leg Extension
3 Sets
10-15 Reps
@8
5
Standing Calf Raise
3 Sets
10-15 Reps
@8
Day 7
1
Bicycle Crunch
1 Set
60-120 mins
-