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Deys hybrid training

by Suraj Dey

Program Description

This is a jack of all trade program where I incorporate 3 days MWF for my main lifts of squat, bench, deadlft, pendly rows, zercher squat and shoulder press and TTS for HIIT and Hypotrophy. The goal of this program is to boost athletism and gain strength at the same time. It may work for some and for some it migh be too excessive. Enroll at your own risk and let me know how you feel about it. Important** Start only after a deload period with no ongoing fatigue from previous programs. Set your calories accordingly and sleep well.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 02, 2024 01:36
  • Last Edited
    Sep 02, 2024 02:09
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
2
10 reps
8 reps
6 reps
4 reps
3 reps
20%
40%
60%
80%
90%
2
Bench Press (Barbell)
1
2
2
10 reps
6 reps
5 reps
50%
70%
80%
3
Pendlay Row
5
5 reps
80%
4
Lateral Raise (Dumbbell)
3
10-12 reps
80%
5
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
2
10 reps
8 reps
6 reps
4 reps
3 reps
20%
40%
60%
80%
90%
2
Bench Press (Barbell)
1
2
2
10 reps
6 reps
5 reps
50%
70%
80%
3
Pendlay Row
5
5 reps
80%
4
Lateral Raise (Dumbbell)
3
10-12 reps
80%
5
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
2
10 reps
8 reps
6 reps
4 reps
3 reps
20%
40%
60%
80%
90%
2
Bench Press (Barbell)
1
2
2
10 reps
6 reps
5 reps
50%
70%
80%
3
Pendlay Row
5
5 reps
80%
4
Lateral Raise (Dumbbell)
3
10-12 reps
80%
5
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
2
10 reps
8 reps
6 reps
4 reps
3 reps
20%
40%
60%
80%
90%
2
Bench Press (Barbell)
1
2
2
10 reps
6 reps
5 reps
50%
70%
80%
3
Pendlay Row
5
5 reps
80%
4
Lateral Raise (Dumbbell)
3
10-12 reps
80%
5
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
2
10 reps
8 reps
6 reps
4 reps
3 reps
20%
40%
60%
80%
90%
2
Bench Press (Barbell)
1
2
2
10 reps
6 reps
5 reps
50%
70%
80%
3
Pendlay Row
5
5 reps
80%
4
Lateral Raise (Dumbbell)
3
10-12 reps
80%
5
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
2
10 reps
8 reps
6 reps
4 reps
3 reps
20%
40%
60%
80%
90%
2
Bench Press (Barbell)
1
2
2
10 reps
6 reps
5 reps
50%
70%
80%
3
Pendlay Row
5
5 reps
80%
4
Lateral Raise (Dumbbell)
3
10-12 reps
80%
5
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
20-25 reps
RPE 7.5
2
Inchworm
5
20+ reps
RPE 6
3
Jump Squat
5
10 reps
-
4
Suitcase Carry
5
AMRAP
-
5
JM Press
3
10-15 reps
60%
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
20-25 reps
RPE 7.5
2
Inchworm
5
20+ reps
RPE 6
3
Jump Squat
5
10 reps
-
4
Suitcase Carry
5
AMRAP
-
5
JM Press
3
10-15 reps
60%
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
20-25 reps
RPE 7.5
2
Inchworm
5
20+ reps
RPE 6
3
Jump Squat
5
10 reps
-
4
Suitcase Carry
5
AMRAP
-
5
JM Press
3
10-15 reps
60%
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
20-25 reps
RPE 7.5
2
Inchworm
5
20+ reps
RPE 6
3
Jump Squat
5
10 reps
-
4
Suitcase Carry
5
AMRAP
-
5
JM Press
3
10-15 reps
60%
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
20-25 reps
RPE 7.5
2
Inchworm
5
20+ reps
RPE 6
3
Jump Squat
5
10 reps
-
4
Suitcase Carry
5
AMRAP
-
5
JM Press
3
10-15 reps
60%
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
20-25 reps
RPE 7.5
2
Inchworm
5
20+ reps
RPE 6
3
Jump Squat
5
10 reps
-
4
Suitcase Carry
5
AMRAP
-
5
JM Press
3
10-15 reps
60%
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
1
1
3
10 reps
8 reps
6 reps
4 reps
5 reps
20%
40%
60%
80%
90%
2
Military Press (Barbell)
1
1
1
3
10 reps
10 reps
5 reps
5 reps
40%
60%
80%
90%
3
Deadlift (Barbell)
5
5 reps
90%
4
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
5
Reverse Pec Deck
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
1
1
3
10 reps
8 reps
6 reps
4 reps
5 reps
20%
40%
60%
80%
90%
2
Military Press (Barbell)
1
1
1
3
10 reps
10 reps
5 reps
5 reps
40%
60%
80%
90%
3
Deadlift (Barbell)
5
5 reps
90%
4
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
5
Reverse Pec Deck
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
1
1
3
10 reps
8 reps
6 reps
4 reps
5 reps
20%
40%
60%
80%
90%
2
Military Press (Barbell)
1
1
1
3
10 reps
10 reps
5 reps
5 reps
40%
60%
80%
90%
3
Deadlift (Barbell)
5
5 reps
90%
4
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
5
Reverse Pec Deck
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
1
1
3
10 reps
8 reps
6 reps
4 reps
5 reps
20%
40%
60%
80%
90%
2
Military Press (Barbell)
1
1
1
3
10 reps
10 reps
5 reps
5 reps
40%
60%
80%
90%
3
Deadlift (Barbell)
5
5 reps
90%
4
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
5
Reverse Pec Deck
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
1
1
3
10 reps
8 reps
6 reps
4 reps
5 reps
20%
40%
60%
80%
90%
2
Military Press (Barbell)
1
1
1
3
10 reps
10 reps
5 reps
5 reps
40%
60%
80%
90%
3
Deadlift (Barbell)
5
5 reps
90%
4
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
5
Reverse Pec Deck
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
1
1
3
10 reps
8 reps
6 reps
4 reps
5 reps
20%
40%
60%
80%
90%
2
Military Press (Barbell)
1
1
1
3
10 reps
10 reps
5 reps
5 reps
40%
60%
80%
90%
3
Deadlift (Barbell)
5
5 reps
90%
4
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
5
Reverse Pec Deck
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
20-25 reps
RPE 7.5
2
Inchworm
5
20+ reps
RPE 6
3
Jump Squat
5
10 reps
-
4
Suitcase Carry
5
AMRAP
-
5
Nordic Curl
3
10-12 reps
60%
6
Sissy Squat
3
10-12 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
20-25 reps
RPE 7.5
2
Inchworm
5
20+ reps
RPE 6
3
Jump Squat
5
10 reps
-
4
Suitcase Carry
5
AMRAP
-
5
Nordic Curl
3
10-12 reps
60%
6
Sissy Squat
3
10-12 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
20-25 reps
RPE 7.5
2
Inchworm
5
20+ reps
RPE 6
3
Jump Squat
5
10 reps
-
4
Suitcase Carry
5
AMRAP
-
5
Nordic Curl
3
10-12 reps
60%
6
Sissy Squat
3
10-12 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
20-25 reps
RPE 7.5
2
Inchworm
5
20+ reps
RPE 6
3
Jump Squat
5
10 reps
-
4
Suitcase Carry
5
AMRAP
-
5
Nordic Curl
3
10-12 reps
60%
6
Sissy Squat
3
10-12 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
20-25 reps
RPE 7.5
2
Inchworm
5
20+ reps
RPE 6
3
Jump Squat
5
10 reps
-
4
Suitcase Carry
5
AMRAP
-
5
Nordic Curl
3
10-12 reps
60%
6
Sissy Squat
3
10-12 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
20-25 reps
RPE 7.5
2
Inchworm
5
20+ reps
RPE 6
3
Jump Squat
5
10 reps
-
4
Suitcase Carry
5
AMRAP
-
5
Nordic Curl
3
10-12 reps
60%
6
Sissy Squat
3
10-12 reps
60%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
6-10 reps
-
2
Squat (Barbell)
5
5 reps
90%
3
Bench Press (Barbell)
1
1
1
2
10 reps
10 reps
5 reps
5 reps
40%
60%
80%
90%
4
Meadow Row
3
10-12 reps
60%
5
Single Arm Iso Row
3
12 reps
60%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
6-10 reps
-
2
Squat (Barbell)
5
5 reps
90%
3
Bench Press (Barbell)
1
1
1
2
10 reps
10 reps
5 reps
5 reps
40%
60%
80%
90%
4
Meadow Row
3
10-12 reps
60%
5
Single Arm Iso Row
3
12 reps
60%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
6-10 reps
-
2
Squat (Barbell)
5
5 reps
90%
3
Bench Press (Barbell)
1
1
1
2
10 reps
10 reps
5 reps
5 reps
40%
60%
80%
90%
4
Meadow Row
3
10-12 reps
60%
5
Single Arm Iso Row
3
12 reps
60%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
6-10 reps
-
2
Squat (Barbell)
5
5 reps
90%
3
Bench Press (Barbell)
1
1
1
2
10 reps
10 reps
5 reps
5 reps
40%
60%
80%
90%
4
Meadow Row
3
10-12 reps
60%
5
Single Arm Iso Row
3
12 reps
60%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
6-10 reps
-
2
Squat (Barbell)
5
5 reps
90%
3
Bench Press (Barbell)
1
1
1
2
10 reps
10 reps
5 reps
5 reps
40%
60%
80%
90%
4
Meadow Row
3
10-12 reps
60%
5
Single Arm Iso Row
3
12 reps
60%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
6-10 reps
-
2
Squat (Barbell)
5
5 reps
90%
3
Bench Press (Barbell)
1
1
1
2
10 reps
10 reps
5 reps
5 reps
40%
60%
80%
90%
4
Meadow Row
3
10-12 reps
60%
5
Single Arm Iso Row
3
12 reps
60%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
20-25 reps
RPE 7.5
2
Inchworm
5
20+ reps
RPE 6
3
Jump Squat
5
10 reps
-
4
Suitcase Carry
5
AMRAP
-
5
Dip (Bodyweight)
3
10-12 reps
-
6
Incline Bench Press (Barbell)
3
10-12 reps
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
20-25 reps
RPE 7.5
2
Inchworm
5
20+ reps
RPE 6
3
Jump Squat
5
10 reps
-
4
Suitcase Carry
5
AMRAP
-
5
Dip (Bodyweight)
3
10-12 reps
-
6
Incline Bench Press (Barbell)
3
10-12 reps
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
20-25 reps
RPE 7.5
2
Inchworm
5
20+ reps
RPE 6
3
Jump Squat
5
10 reps
-
4
Suitcase Carry
5
AMRAP
-
5
Dip (Bodyweight)
3
10-12 reps
-
6
Incline Bench Press (Barbell)
3
10-12 reps
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
20-25 reps
RPE 7.5
2
Inchworm
5
20+ reps
RPE 6
3
Jump Squat
5
10 reps
-
4
Suitcase Carry
5
AMRAP
-
5
Dip (Bodyweight)
3
10-12 reps
-
6
Incline Bench Press (Barbell)
3
10-12 reps
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
20-25 reps
RPE 7.5
2
Inchworm
5
20+ reps
RPE 6
3
Jump Squat
5
10 reps
-
4
Suitcase Carry
5
AMRAP
-
5
Dip (Bodyweight)
3
10-12 reps
-
6
Incline Bench Press (Barbell)
3
10-12 reps
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
20-25 reps
RPE 7.5
2
Inchworm
5
20+ reps
RPE 6
3
Jump Squat
5
10 reps
-
4
Suitcase Carry
5
AMRAP
-
5
Dip (Bodyweight)
3
10-12 reps
-
6
Incline Bench Press (Barbell)
3
10-12 reps
70%
Week 1
1 / 6 Weeks
Day 2
1
Kettlebell Swing
5 Sets
20-25 Reps
@7.5
2
Inchworm
5 Sets
20+ Reps
@6
3
Jump Squat
5 Sets
10 Reps
-
4
Suitcase Carry
5 Sets
AMRAP
-
5
JM Press
3 Sets
10-15 Reps
60%
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10-12 Reps
60%
Day 4
1
Kettlebell Swing
5 Sets
20-25 Reps
@7.5
2
Inchworm
5 Sets
20+ Reps
@6
3
Jump Squat
5 Sets
10 Reps
-
4
Suitcase Carry
5 Sets
AMRAP
-
5
Nordic Curl
3 Sets
10-12 Reps
60%
6
Sissy Squat
3 Sets
10-12 Reps
60%
Day 6
1
Kettlebell Swing
5 Sets
20-25 Reps
@7.5
2
Inchworm
5 Sets
20+ Reps
@6
3
Jump Squat
5 Sets
10 Reps
-
4
Suitcase Carry
5 Sets
AMRAP
-
5
Dip (Bodyweight)
3 Sets
10-12 Reps
-
6
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
70%
Day 1
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
4 Reps
3 Reps
20%
40%
60%
80%
90%
2
Bench Press (Barbell)
1 Set
2 Sets
2 Sets
10 Reps
6 Reps
5 Reps
50%
70%
80%
3
Pendlay Row
5 Sets
5 Reps
80%
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
80%
5
Hanging Leg Raise
3 Sets
AMRAP
-
Day 3
1
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Sets
10 Reps
8 Reps
6 Reps
4 Reps
5 Reps
20%
40%
60%
80%
90%
2
Military Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
10 Reps
10 Reps
5 Reps
5 Reps
40%
60%
80%
90%
3
Deadlift (Barbell)
5 Sets
5 Reps
90%
4
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
-
5
Reverse Pec Deck
3 Sets
AMRAP
-
Day 5
1
Pull-Up (Bodyweight)
5 Sets
6-10 Reps
-
2
Squat (Barbell)
5 Sets
5 Reps
90%
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
10 Reps
10 Reps
5 Reps
5 Reps
40%
60%
80%
90%
4
Meadow Row
3 Sets
10-12 Reps
60%
5
Single Arm Iso Row
3 Sets
12 Reps
60%