Program Description
Want to be strong, agile, and unstoppable all at once? This is your workout! "Hybrid Force" combines the best of calisthenics, functional training, and conditioning to turn you into a stronger, more explosive version of yourself. From pull-ups and dips to intense "complex" movements that challenge both your body and mind, this plan will take you to the next level. You don’t need to be an expert—just the willingness to push your limits. Ready to sweat, laugh, and feel unstoppable? Join the hybrid training revolution and discover what you’re truly capable of!
Program Overview
- LevelIntermediate
- GoalAthletics, Bodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedJan 31, 2025 11:34
- Last EditedFeb 01, 2025 02:49
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1A
Pull-Up (Bodyweight)
4
8 reps
-
1B
Australian Pull-Ups
4
10 reps
-
2A
Face Pull
3
15 reps
-
2B
Bicep Curl (Cable)
3
12 reps
-
3
Box Jump
5
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
8 reps
-
1B
Australian Pull-Ups
4
10 reps
-
2A
Face Pull
3
15 reps
-
2B
Bicep Curl (Cable)
3
12 reps
-
3
Box Jump
5
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
8 reps
-
1B
Australian Pull-Ups
4
10 reps
-
2A
Face Pull
3
15 reps
-
2B
Bicep Curl (Cable)
3
12 reps
-
3
Box Jump
5
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
8 reps
-
1B
Australian Pull-Ups
4
10 reps
-
2A
Face Pull
3
15 reps
-
2B
Bicep Curl (Cable)
3
12 reps
-
3
Box Jump
5
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
8 reps
-
1B
Australian Pull-Ups
4
10 reps
-
2A
Face Pull
3
15 reps
-
2B
Bicep Curl (Cable)
3
12 reps
-
3
Box Jump
5
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
8 reps
-
1B
Australian Pull-Ups
4
10 reps
-
2A
Face Pull
3
15 reps
-
2B
Bicep Curl (Cable)
3
12 reps
-
3
Box Jump
5
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pistol Squat
4
8 reps
-
1B
Jump Squat
4
10 reps
-
2A
Romanian Deadlift (Barbell)
4
8-10 reps
-
2B
Step-Up (Weighted)
4
10 reps
-
2C
Calf Raise (Bodyweight)
4
10-15 reps
-
3
Sprint
3
0.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pistol Squat
4
8 reps
-
1B
Jump Squat
4
10 reps
-
2A
Romanian Deadlift (Barbell)
4
8-10 reps
-
2B
Step-Up (Weighted)
4
10 reps
-
2C
Calf Raise (Bodyweight)
4
10-15 reps
-
3
Sprint
3
0.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pistol Squat
4
8 reps
-
1B
Jump Squat
4
10 reps
-
2A
Romanian Deadlift (Barbell)
4
8-10 reps
-
2B
Step-Up (Weighted)
4
10 reps
-
2C
Calf Raise (Bodyweight)
4
10-15 reps
-
3
Sprint
3
0.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pistol Squat
4
8 reps
-
1B
Jump Squat
4
10 reps
-
2A
Romanian Deadlift (Barbell)
4
8-10 reps
-
2B
Step-Up (Weighted)
4
10 reps
-
2C
Calf Raise (Bodyweight)
4
10-15 reps
-
3
Sprint
3
0.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pistol Squat
4
8 reps
-
1B
Jump Squat
4
10 reps
-
2A
Romanian Deadlift (Barbell)
4
8-10 reps
-
2B
Step-Up (Weighted)
4
10 reps
-
2C
Calf Raise (Bodyweight)
4
10-15 reps
-
3
Sprint
3
0.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pistol Squat
4
8 reps
-
1B
Jump Squat
4
10 reps
-
2A
Romanian Deadlift (Barbell)
4
8-10 reps
-
2B
Step-Up (Weighted)
4
10 reps
-
2C
Calf Raise (Bodyweight)
4
10-15 reps
-
3
Sprint
3
0.3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
4
12-15 reps
-
1B
Dip (Bodyweight)
4
10-12 reps
-
2A
Bench Press (Barbell)
4
8-10 reps
-
2B
Pike Push Up
4
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Tuck Jump
5
0.3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
4
12-15 reps
-
1B
Dip (Bodyweight)
4
10-12 reps
-
2A
Bench Press (Barbell)
4
8-10 reps
-
2B
Pike Push Up
4
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Tuck Jump
5
0.3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
4
12-15 reps
-
1B
Dip (Bodyweight)
4
10-12 reps
-
2A
Bench Press (Barbell)
4
8-10 reps
-
2B
Pike Push Up
4
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Tuck Jump
5
0.3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
4
12-15 reps
-
1B
Dip (Bodyweight)
4
10-12 reps
-
2A
Bench Press (Barbell)
4
8-10 reps
-
2B
Pike Push Up
4
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Tuck Jump
5
0.3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
4
12-15 reps
-
1B
Dip (Bodyweight)
4
10-12 reps
-
2A
Bench Press (Barbell)
4
8-10 reps
-
2B
Pike Push Up
4
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Tuck Jump
5
0.3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
4
12-15 reps
-
1B
Dip (Bodyweight)
4
10-12 reps
-
2A
Bench Press (Barbell)
4
8-10 reps
-
2B
Pike Push Up
4
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Tuck Jump
5
0.3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Light Jog
1
15 mins
-
3
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Light Jog
1
15 mins
-
3
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Light Jog
1
15 mins
-
3
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Light Jog
1
15 mins
-
3
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Light Jog
1
15 mins
-
3
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Light Jog
1
15 mins
-
3
Stretching
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
4
5 reps
-
1B
Burpee
4
5 reps
-
1C
Mountain Climber
4
0.5 mins
-
2A
Clean and Press
4
5 reps
-
2B
Jump Squat
4
10 reps
-
2C
Plank with Shoulder Taps
4
20 reps
-
3A
400m Sprint
3
1 reps
-
3B
Kettlebell Swing
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
4
5 reps
-
1B
Burpee
4
5 reps
-
1C
Mountain Climber
4
0.5 mins
-
2A
Clean and Press
4
5 reps
-
2B
Jump Squat
4
10 reps
-
2C
Plank with Shoulder Taps
4
20 reps
-
3A
400m Sprint
3
1 reps
-
3B
Kettlebell Swing
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
4
5 reps
-
1B
Burpee
4
5 reps
-
1C
Mountain Climber
4
0.5 mins
-
2A
Clean and Press
4
5 reps
-
2B
Jump Squat
4
10 reps
-
2C
Plank with Shoulder Taps
4
20 reps
-
3A
400m Sprint
3
1 reps
-
3B
Kettlebell Swing
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
4
5 reps
-
1B
Burpee
4
5 reps
-
1C
Mountain Climber
4
0.5 mins
-
2A
Clean and Press
4
5 reps
-
2B
Jump Squat
4
10 reps
-
2C
Plank with Shoulder Taps
4
20 reps
-
3A
400m Sprint
3
1 reps
-
3B
Kettlebell Swing
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
4
5 reps
-
1B
Burpee
4
5 reps
-
1C
Mountain Climber
4
0.5 mins
-
2A
Clean and Press
4
5 reps
-
2B
Jump Squat
4
10 reps
-
2C
Plank with Shoulder Taps
4
20 reps
-
3A
400m Sprint
3
1 reps
-
3B
Kettlebell Swing
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
4
5 reps
-
1B
Burpee
4
5 reps
-
1C
Mountain Climber
4
0.5 mins
-
2A
Clean and Press
4
5 reps
-
2B
Jump Squat
4
10 reps
-
2C
Plank with Shoulder Taps
4
20 reps
-
3A
400m Sprint
3
1 reps
-
3B
Kettlebell Swing
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Muscle Up
4
5 reps
-
1B
Pike Push Up
4
10 reps
-
1C
Plank Walkout
4
0.5 mins
-
1D
Sprint
4
0.3 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Muscle Up
4
5 reps
-
1B
Pike Push Up
4
10 reps
-
1C
Plank Walkout
4
0.5 mins
-
1D
Sprint
4
0.3 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Muscle Up
4
5 reps
-
1B
Pike Push Up
4
10 reps
-
1C
Plank Walkout
4
0.5 mins
-
1D
Sprint
4
0.3 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Muscle Up
4
5 reps
-
1B
Pike Push Up
4
10 reps
-
1C
Plank Walkout
4
0.5 mins
-
1D
Sprint
4
0.3 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Muscle Up
4
5 reps
-
1B
Pike Push Up
4
10 reps
-
1C
Plank Walkout
4
0.5 mins
-
1D
Sprint
4
0.3 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Muscle Up
4
5 reps
-
1B
Pike Push Up
4
10 reps
-
1C
Plank Walkout
4
0.5 mins
-
1D
Sprint
4
0.3 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Light Jog
1
15 mins
-
3
Stretching
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Light Jog
1
15 mins
-
3
Stretching
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Light Jog
1
15 mins
-
3
Stretching
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Light Jog
1
15 mins
-
3
Stretching
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Light Jog
1
15 mins
-
3
Stretching
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Light Jog
1
15 mins
-
3
Stretching
1
10 mins
-
Week 1
1 / 6 Weeks
Day 1
1A
Pull-Up (Bodyweight)4 Sets
8 Reps
-
1B
Australian Pull-Ups4 Sets
10 Reps
-
2A
Face Pull3 Sets
15 Reps
-
2B
Bicep Curl (Cable)3 Sets
12 Reps
-
3
Box Jump5 Sets
0.5 mins
-
Day 2
1A
Pistol Squat4 Sets
8 Reps
-
1B
Jump Squat4 Sets
10 Reps
-
2A
Romanian Deadlift (Barbell)4 Sets
8-10 Reps
-
2B
Step-Up (Weighted)4 Sets
10 Reps
-
2C
Calf Raise (Bodyweight)4 Sets
10-15 Reps
-
3
Sprint3 Sets
0.3 mins
-
Day 3
1A
Decline Push Up4 Sets
12-15 Reps
-
1B
Dip (Bodyweight)4 Sets
10-12 Reps
-
2A
Bench Press (Barbell)4 Sets
8-10 Reps
-
2B
Pike Push Up4 Sets
10-12 Reps
-
3
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
-
4
Tuck Jump5 Sets
0.3 mins
-
Day 4
1
Stretching1 Set
5 mins
-
2
Light Jog1 Set
15 mins
-
3
Stretching1 Set
10 mins
-
Day 5
1A
Thruster (Barbell)4 Sets
5 Reps
-
1B
Burpee4 Sets
5 Reps
-
1C
Mountain Climber4 Sets
0.5 mins
-
2A
Clean and Press4 Sets
5 Reps
-
2B
Jump Squat4 Sets
10 Reps
-
2C
Plank with Shoulder Taps4 Sets
20 Reps
-
3A
400m Sprint3 Sets
1 Reps
-
3B
Kettlebell Swing3 Sets
15 Reps
-
Day 6
1A
Muscle Up4 Sets
5 Reps
-
1B
Pike Push Up4 Sets
10 Reps
-
1C
Plank Walkout4 Sets
0.5 mins
-
1D
Sprint4 Sets
0.3 mins
-
Day 7
1
Stretching1 Set
5 mins
-
2
Light Jog1 Set
15 mins
-
3
Stretching1 Set
10 mins
-