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Hybrid Beast

by Filipe D.

Program Description

It is oriented toward athletes who need power and strength but don’t have time and a lot of energy. It is a time-efficient program.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 20, 2025 01:41
  • Last Edited
    Jan 20, 2025 04:10
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
5
3 reps
RPE 7
2
Squat (Barbell)
3
5 reps
RPE 7
3
Bench Press (Barbell)
3
5 reps
RPE 7
4
Lat Pulldown
3
6-8 reps
RPE 7
5
Face Pull
2
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
5
3 reps
RPE 7
2
Squat (Barbell)
3
5 reps
RPE 7
3
Bench Press (Barbell)
3
5 reps
RPE 7
4
Lat Pulldown
3
6-8 reps
RPE 7
5
Face Pull
2
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
5
3 reps
RPE 8-8.5
2
Squat (Barbell)
3
5 reps
RPE 8-8.5
3
Bench Press (Barbell)
3
5 reps
RPE 8-8.5
4
Lat Pulldown
3
6-8 reps
RPE 8-8.5
5
Face Pull
2
12-15 reps
RPE 8-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
5
3 reps
RPE 8-8.5
2
Squat (Barbell)
3
5 reps
RPE 8-8.5
3
Bench Press (Barbell)
3
5 reps
RPE 8-8.5
4
Lat Pulldown
3
6-8 reps
RPE 8-8.5
5
Face Pull
2
12-15 reps
RPE 8-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
5
3 reps
RPE 8-8.5
2
Squat (Barbell)
3
5 reps
RPE 8-8.5
3
Bench Press (Barbell)
3
5 reps
RPE 8-8.5
4
Lat Pulldown
3
6-8 reps
RPE 8-8.5
5
Face Pull
2
12-15 reps
RPE 8-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
5
3 reps
RPE 8-8.5
2
Squat (Barbell)
3
5 reps
RPE 8-8.5
3
Bench Press (Barbell)
3
5 reps
RPE 8-8.5
4
Lat Pulldown
3
6-8 reps
RPE 8-8.5
5
Face Pull
2
12-15 reps
RPE 8-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
5
3 reps
RPE 8-8.5
2
Squat (Barbell)
3
5 reps
RPE 8-8.5
3
Bench Press (Barbell)
3
5 reps
RPE 8-8.5
4
Lat Pulldown
3
6-8 reps
RPE 8-8.5
5
Face Pull
2
12-15 reps
RPE 8-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
5
3 reps
RPE 8-8.5
2
Squat (Barbell)
3
5 reps
RPE 8-8.5
3
Bench Press (Barbell)
3
5 reps
RPE 8-8.5
4
Lat Pulldown
3
6-8 reps
RPE 8-8.5
5
Face Pull
2
12-15 reps
RPE 8-8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
5 reps
RPE 7
3
Deadlift (Barbell)
1
1
1
3 reps
2 reps
5 reps
RPE 6
RPE 6
RPE 7
4
Seated Row (Cable)
3
6-8 reps
RPE 7
5
Tricep Extension (Cable)
2
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
5 reps
RPE 7
3
Deadlift (Barbell)
1
1
1
3 reps
2 reps
5 reps
RPE 6
RPE 6
RPE 7
4
Seated Row (Cable)
3
6-8 reps
RPE 7
5
Tricep Extension (Cable)
2
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 8.5
2
Overhead Press (Barbell)
3
5 reps
RPE 8-8.5
3
Deadlift (Barbell)
1
1
1
3 reps
2 reps
5 reps
RPE 6-6.5
RPE 6-6.5
RPE 8-9
4
Seated Row (Cable)
3
6-8 reps
RPE 8-8.5
5
Tricep Extension (Cable)
2
12-15 reps
RPE 8-8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 8.5
2
Overhead Press (Barbell)
3
5 reps
RPE 8-8.5
3
Deadlift (Barbell)
1
1
1
3 reps
2 reps
5 reps
RPE 6-6.5
RPE 6-6.5
RPE 8-9
4
Seated Row (Cable)
3
6-8 reps
RPE 8-8.5
5
Tricep Extension (Cable)
2
12-15 reps
RPE 8-8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 8.5
2
Overhead Press (Barbell)
3
5 reps
RPE 8-8.5
3
Deadlift (Barbell)
1
1
1
3 reps
2 reps
5 reps
RPE 6-6.5
RPE 6-6.5
RPE 8-9
4
Seated Row (Cable)
3
6-8 reps
RPE 8-8.5
5
Tricep Extension (Cable)
2
12-15 reps
RPE 8-8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 8.5
2
Overhead Press (Barbell)
3
5 reps
RPE 8-8.5
3
Deadlift (Barbell)
1
1
1
3 reps
2 reps
5 reps
RPE 6-6.5
RPE 6-6.5
RPE 8-9
4
Seated Row (Cable)
3
6-8 reps
RPE 8-8.5
5
Tricep Extension (Cable)
2
12-15 reps
RPE 8-8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 8.5
2
Overhead Press (Barbell)
3
5 reps
RPE 8-8.5
3
Deadlift (Barbell)
1
1
1
3 reps
2 reps
5 reps
RPE 6-6.5
RPE 6-6.5
RPE 8-9
4
Seated Row (Cable)
3
6-8 reps
RPE 8-8.5
5
Tricep Extension (Cable)
2
12-15 reps
RPE 8-8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 8.5
2
Overhead Press (Barbell)
3
5 reps
RPE 8-8.5
3
Deadlift (Barbell)
1
1
1
3 reps
2 reps
5 reps
RPE 6-6.5
RPE 6-6.5
RPE 8-9
4
Seated Row (Cable)
3
6-8 reps
RPE 8-8.5
5
Tricep Extension (Cable)
2
12-15 reps
RPE 8-8.5
Week 1
1 / 8 Weeks
Day 2
1
Box Jump
3 Sets
5 Reps
@7
2
Overhead Press (Barbell)
3 Sets
5 Reps
@7
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
2 Reps
5 Reps
@6
@6
@7
4
Seated Row (Cable)
3 Sets
6-8 Reps
@7
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
@7
Day 1
1
Hang Power Clean
5 Sets
3 Reps
@7
2
Squat (Barbell)
3 Sets
5 Reps
@7
3
Bench Press (Barbell)
3 Sets
5 Reps
@7
4
Lat Pulldown
3 Sets
6-8 Reps
@7
5
Face Pull
2 Sets
12-15 Reps
@7