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BoostcampPNG

Hybrid Athlete Upper Lower Fullbody

by Herdita S.

Program Description

To make your life balance as a lifter dan runner

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 27, 2024 01:12
  • Last Edited
    Nov 13, 2024 09:20

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Plank
3
45-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Plank
3
45-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Plank
3
45-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Plank
3
45-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Plank
3
45-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Plank
3
45-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Plank
3
45-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Plank
3
45-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
30-45 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
30-45 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
30-45 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
30-45 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
30-45 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
30-45 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
30-45 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
30-45 mins
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Chin-Up (Weighted)
4
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Face Pull
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Pull-Up (Weighted)
3
8-10 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Pull-Up (Weighted)
3
8-10 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Pull-Up (Weighted)
3
8-10 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Pull-Up (Weighted)
3
8-10 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Pull-Up (Weighted)
3
8-10 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Pull-Up (Weighted)
3
8-10 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Pull-Up (Weighted)
3
8-10 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Goblet Squat
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8-10 reps
-
5
Seated Row (Machine)
3
10 reps
-
6
Dip (Weighted)
3
10 reps
-
7
Upright Row (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Goblet Squat
3
10 reps
-
4
Single Leg Deadlift
3
8-10 reps
-
5
Seated Row (Machine)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Goblet Squat
3
10 reps
-
4
Single Leg Deadlift
3
8-10 reps
-
5
Seated Row (Machine)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Goblet Squat
3
10 reps
-
4
Single Leg Deadlift
3
8-10 reps
-
5
Seated Row (Machine)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Goblet Squat
3
10 reps
-
4
Single Leg Deadlift
3
8-10 reps
-
5
Seated Row (Machine)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Goblet Squat
3
10 reps
-
4
Single Leg Deadlift
3
8-10 reps
-
5
Seated Row (Machine)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Goblet Squat
3
10 reps
-
4
Single Leg Deadlift
3
8-10 reps
-
5
Seated Row (Machine)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Goblet Squat
3
10 reps
-
4
Single Leg Deadlift
3
8-10 reps
-
5
Seated Row (Machine)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 7-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 7-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 7-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 7-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 7-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 7-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 7-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 7-8
Week 1
1 / 8 Weeks
Day 4
1
Run
1 Set
45-60 mins
@6-7
Day 2
1
VO2 Max Intervals
1 Set
30-45 mins
@8-9
Day 6
1
Run
1 Set
60-90 mins
@7-8
Day 5
1
Deadlift (Barbell)
4 Sets
5 Reps
-
2
Goblet Squat
3 Sets
10 Reps
-
3
Hip Thrust (Barbell)
3 Sets
10 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
5
Seated Row (Machine)
3 Sets
10 Reps
-
6
Dip (Weighted)
3 Sets
10 Reps
-
7
Upright Row (Barbell)
3 Sets
12 Reps
-
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
2
Squat (Barbell)
4 Sets
6 Reps
-
3
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Lying Leg Curl
3 Sets
12 Reps
-
6
Standing Calf Raise
3 Sets
12-15 Reps
-
7
Plank
3 Sets
45-60 secs
-
Day 3
1
Bench Press (Barbell)
4 Sets
6 Reps
-
2
Chin-Up (Weighted)
4 Sets
8 Reps
-
3
Overhead Press (Barbell)
3 Sets
8 Reps
-
4
Face Pull
3 Sets
12 Reps
-
5
Lateral Raise (Cable)
3 Sets
12 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
7
Russian Twist (Dumbbell)
3 Sets
20 Reps
-