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BoostcampPNG

Hybrid Athlete Program

by Michael M.
199 athletes joined

Program Description

For those who prioritize cardio 2 days a week full body allows you to keep your gains while reaching your cardio goals.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 23, 2023 11:48
  • Last Edited
    Feb 20, 2025 02:49
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8-9
3
Pull-Up (Weighted)
2
10-12 reps
RPE 9-10
4
Walking Lunge (Dumbbell)
1
8-10 reps
RPE 9-10
5
Push Up
1
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 10
7
Seated Calf Raise
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8-9
3
Pull-Up (Weighted)
2
10-12 reps
RPE 9-10
4
Walking Lunge (Dumbbell)
1
8-10 reps
RPE 9-10
5
Push Up
1
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 10
7
Seated Calf Raise
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8-9
3
Pull-Up (Weighted)
2
10-12 reps
RPE 9-10
4
Walking Lunge (Dumbbell)
1
8-10 reps
RPE 9-10
5
Push Up
1
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 10
7
Seated Calf Raise
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8-9
3
Pull-Up (Weighted)
2
10-12 reps
RPE 9-10
4
Walking Lunge (Dumbbell)
1
8-10 reps
RPE 9-10
5
Push Up
1
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 10
7
Seated Calf Raise
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 8-9
2
Dip (Weighted)
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Step-Up (Weighted)
1
10-12 reps
RPE 9-10
4
Chin-Up (Weighted)
2
8-10 reps
RPE 9-10
5
Lateral Raise (Cable)
1
12-15 reps
RPE 9-10
6
Tricep Rope Push Down (Cable)
1
10-12 reps
RPE 9-10
7
Standing Calf Raise
1
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 8-9
2
Dip (Weighted)
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Step-Up (Weighted)
1
10-12 reps
RPE 9-10
4
Chin-Up (Weighted)
2
8-10 reps
RPE 9-10
5
Lateral Raise (Cable)
1
12-15 reps
RPE 9-10
6
Tricep Rope Push Down (Cable)
1
10-12 reps
RPE 9-10
7
Standing Calf Raise
1
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 8-9
2
Dip (Weighted)
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Step-Up (Weighted)
1
10-12 reps
RPE 9-10
4
Chin-Up (Weighted)
2
8-10 reps
RPE 9-10
5
Lateral Raise (Cable)
1
12-15 reps
RPE 9-10
6
Tricep Rope Push Down (Cable)
1
10-12 reps
RPE 9-10
7
Standing Calf Raise
1
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 8-9
2
Dip (Weighted)
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Step-Up (Weighted)
1
10-12 reps
RPE 9-10
4
Chin-Up (Weighted)
2
8-10 reps
RPE 9-10
5
Lateral Raise (Cable)
1
12-15 reps
RPE 9-10
6
Tricep Rope Push Down (Cable)
1
10-12 reps
RPE 9-10
7
Standing Calf Raise
1
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Reverse Hyperextension
2
10-12 reps
RPE 8-9
3
Pull-Up (Weighted)
2
10-12 reps
RPE 9-10
4
Bulgarian Split Squat (Dumbbell)
1
8-10 reps
RPE 8-9
5
High Pull
1
12-15 reps
RPE 9-10
6
Bench Press (Close Grip)
1
10-12 reps
RPE 10
7
Standing Calf Raise
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Reverse Hyperextension
2
10-12 reps
RPE 8-9
3
Pull-Up (Weighted)
2
10-12 reps
RPE 9-10
4
Bulgarian Split Squat (Dumbbell)
1
8-10 reps
RPE 8-9
5
High Pull
1
12-15 reps
RPE 9-10
6
Bench Press (Close Grip)
1
10-12 reps
RPE 10
7
Standing Calf Raise
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Reverse Hyperextension
2
10-12 reps
RPE 8-9
3
Pull-Up (Weighted)
2
10-12 reps
RPE 9-10
4
Bulgarian Split Squat (Dumbbell)
1
8-10 reps
RPE 8-9
5
High Pull
1
12-15 reps
RPE 9-10
6
Bench Press (Close Grip)
1
10-12 reps
RPE 10
7
Standing Calf Raise
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Reverse Hyperextension
2
10-12 reps
RPE 8-9
3
Pull-Up (Weighted)
2
10-12 reps
RPE 9-10
4
Bulgarian Split Squat (Dumbbell)
1
8-10 reps
RPE 8-9
5
High Pull
1
12-15 reps
RPE 9-10
6
Bench Press (Close Grip)
1
10-12 reps
RPE 10
7
Standing Calf Raise
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8-9
3
Hamstring Curl
1
10-12 reps
RPE 10
4
T-Bar Row
2
10-12 reps
RPE 9-10
5
Bicep Curl (Machine)
1
12-15 reps
RPE 10
6
Cable Crunch
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8-9
3
Hamstring Curl
1
10-12 reps
RPE 10
4
T-Bar Row
2
10-12 reps
RPE 9-10
5
Bicep Curl (Machine)
1
12-15 reps
RPE 10
6
Cable Crunch
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8-9
3
Hamstring Curl
1
10-12 reps
RPE 10
4
T-Bar Row
2
10-12 reps
RPE 9-10
5
Bicep Curl (Machine)
1
12-15 reps
RPE 10
6
Cable Crunch
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8-9
3
Hamstring Curl
1
10-12 reps
RPE 10
4
T-Bar Row
2
10-12 reps
RPE 9-10
5
Bicep Curl (Machine)
1
12-15 reps
RPE 10
6
Cable Crunch
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
8-10 reps
RPE 9-10
2
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9-10
4
Glute-Ham Raise
1
10-12 reps
RPE 10
5
Bicep Curl (Cable)
1
12-15 reps
RPE 10
6
Hanging Leg Raise
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
8-10 reps
RPE 9-10
2
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9-10
4
Glute-Ham Raise
1
10-12 reps
RPE 10
5
Bicep Curl (Cable)
1
12-15 reps
RPE 10
6
Hanging Leg Raise
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
8-10 reps
RPE 9-10
2
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9-10
4
Glute-Ham Raise
1
10-12 reps
RPE 10
5
Bicep Curl (Cable)
1
12-15 reps
RPE 10
6
Hanging Leg Raise
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
8-10 reps
RPE 9-10
2
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9-10
4
Glute-Ham Raise
1
10-12 reps
RPE 10
5
Bicep Curl (Cable)
1
12-15 reps
RPE 10
6
Hanging Leg Raise
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Arnold Press
2
8-10 reps
RPE 9-10
3
Hamstring Curl
1
8-10 reps
RPE 10
4
Meadow Row
2
10-12 reps
RPE 9-10
5
Reverse Bicep Curl (Dumbbell)
1
10-12 reps
RPE 10
6
Push Up
1
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Arnold Press
2
8-10 reps
RPE 9-10
3
Hamstring Curl
1
8-10 reps
RPE 10
4
Meadow Row
2
10-12 reps
RPE 9-10
5
Reverse Bicep Curl (Dumbbell)
1
10-12 reps
RPE 10
6
Push Up
1
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Arnold Press
2
8-10 reps
RPE 9-10
3
Hamstring Curl
1
8-10 reps
RPE 10
4
Meadow Row
2
10-12 reps
RPE 9-10
5
Reverse Bicep Curl (Dumbbell)
1
10-12 reps
RPE 10
6
Push Up
1
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Arnold Press
2
8-10 reps
RPE 9-10
3
Hamstring Curl
1
8-10 reps
RPE 10
4
Meadow Row
2
10-12 reps
RPE 9-10
5
Reverse Bicep Curl (Dumbbell)
1
10-12 reps
RPE 10
6
Push Up
1
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 8-9
2
Dip (Weighted)
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Step-Up (Weighted)
1
10-12 reps
RPE 9-10
4
Chin-Up (Weighted)
2
8-10 reps
RPE 9-10
5
Lateral Raise (Cable)
1
12-15 reps
RPE 9-10
6
Tricep Rope Push Down (Cable)
1
10-12 reps
RPE 9-10
7
Standing Calf Raise
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
8-10 reps
RPE 9-10
2
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9-10
4
Glute-Ham Raise
1
10-12 reps
RPE 10
5
Bicep Curl (Cable)
1
12-15 reps
RPE 10
6
Hanging Leg Raise
1
12-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
4-6 Reps
8-10 Reps
@8-9
@9-10
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@8-9
3
Pull-Up (Weighted)
2 Sets
10-12 Reps
@9-10
4
Walking Lunge (Dumbbell)
1 Set
8-10 Reps
@9-10
5
Push Up
1 Set
12-15 Reps
@10
6
Lateral Raise (Dumbbell)
1 Set
12-15 Reps
@10
7
Seated Calf Raise
1 Set
12-15 Reps
@10
Day 2
1
Hack Squat
1 Set
1 Set
4-6 Reps
8-10 Reps
@8-9
@8-9
2
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@8-9
3
Hamstring Curl
1 Set
10-12 Reps
@10
4
T-Bar Row
2 Sets
10-12 Reps
@9-10
5
Bicep Curl (Machine)
1 Set
12-15 Reps
@10
6
Cable Crunch
1 Set
12-15 Reps
@10