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Limz 4 Weeks Hybrid 10k Challenge

by Ken Limz

Program Description

10km PR Hybrid Workout

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 30, 2025 02:15
  • Last Edited
    Feb 02, 2025 12:15
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8-12 reps
RPE 6
2
Bulgarian Split Squat (Bodyweight)
3
10-12 reps
RPE 7
3
Bench Press (Barbell)
3
8 reps
70%
4
Incline Chest Press (Machine)
3
8-12 reps
RPE 7
5
Dip (Weighted)
4
3-5 reps
RPE 8
6
Pec Deck (Machine)
3
12-20 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 8
8
Decline Crunch
3
8-12 reps
RPE 6
9
Kettlebell Halo
3
10-15 reps
RPE 8
10
Walking Lunge
2
8-10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8-12 reps
RPE 6
2
Bulgarian Split Squat (Bodyweight)
3
10-12 reps
RPE 7
3
Bench Press (Barbell)
3
8 reps
70%
4
Incline Chest Press (Machine)
3
8-12 reps
RPE 7
5
Dip (Weighted)
4
3-5 reps
RPE 8
6
Pec Deck (Machine)
3
12-20 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 8
8
Decline Crunch
3
8-12 reps
RPE 6
9
Kettlebell Halo
3
10-15 reps
RPE 8
10
Walking Lunge
2
8-10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8-12 reps
RPE 6
2
Bulgarian Split Squat (Bodyweight)
3
10-12 reps
RPE 7
3
Bench Press (Barbell)
3
8 reps
70%
4
Incline Chest Press (Machine)
3
8-12 reps
RPE 7
5
Dip (Weighted)
4
3-5 reps
RPE 8
6
Pec Deck (Machine)
3
12-20 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 8
8
Decline Crunch
3
8-12 reps
RPE 6
9
Kettlebell Halo
3
10-15 reps
RPE 8
10
Walking Lunge
2
8-10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8-12 reps
RPE 6
2
Bulgarian Split Squat (Bodyweight)
3
10-12 reps
RPE 7
3
Bench Press (Barbell)
3
8 reps
70%
4
Incline Chest Press (Machine)
3
8-12 reps
RPE 7
5
Dip (Weighted)
4
3-5 reps
RPE 8
6
Pec Deck (Machine)
3
12-20 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 8
8
Decline Crunch
3
8-12 reps
RPE 6
9
Kettlebell Halo
3
10-15 reps
RPE 8
10
Walking Lunge
2
8-10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 7
2
Run
1
25-35 mins
RPE 7
3
Leg Curl
3
12-20 reps
RPE 7
4
Leg Extension
3
12-20 reps
RPE 7
5
Bench Press (Paused)
3
3 reps
80%
6
Dip (Weighted)
4
3-5 reps
RPE 8
7
Leg Raise (Captain's Chair)
4
8-12 reps
RPE 7
8
Kettlebell Halo
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
1-3 reps
RPE 7
2
Leg Raise (Captain's Chair)
3
12-16 reps
RPE 8
3
Decline Crunch
3
8-12 reps
RPE 8
4
Kettlebell Halo
3
8-12 reps
RPE 8
5
Run
1
20-25 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
1-3 reps
RPE 7
2
Leg Raise (Captain's Chair)
3
12-16 reps
RPE 8
3
Decline Crunch
3
8-12 reps
RPE 8
4
Kettlebell Halo
3
8-12 reps
RPE 8
5
Run
1
20-25 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
1-3 reps
RPE 7
2
Leg Raise (Captain's Chair)
3
12-16 reps
RPE 8
3
Decline Crunch
3
8-12 reps
RPE 8
4
Kettlebell Halo
3
8-12 reps
RPE 8
5
Run
1
20-25 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
1-3 reps
RPE 7
2
Leg Raise (Captain's Chair)
3
12-16 reps
RPE 8
3
Decline Crunch
3
8-12 reps
RPE 8
4
Kettlebell Halo
3
8-12 reps
RPE 8
5
Run
1
20-25 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
1-3 reps
RPE 7
2
Chin-Up (Weighted)
5
1-3 reps
RPE 7
3
Lat Pulldown (Single Arm)
4
12-15 reps
RPE 7
4
Leg Raise (Captain's Chair)
4
8-12 reps
RPE 8
5
Kettlebell Halo
4
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
5
Reverse Pec Deck
3
12-16 reps
RPE 8
6
Lateral Raise (Cable)
3
12-16 reps
RPE 8
7
Decline Crunch
3
8-12 reps
RPE 8
8
Kettlebell Halo
3
8-12 reps
RPE 7
9
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 8
10
Walking Lunge
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
5
Reverse Pec Deck
3
12-16 reps
RPE 8
6
Lateral Raise (Cable)
3
12-16 reps
RPE 8
7
Decline Crunch
3
8-12 reps
RPE 8
8
Kettlebell Halo
3
8-12 reps
RPE 7
9
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 8
10
Walking Lunge
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
5
Reverse Pec Deck
3
12-16 reps
RPE 8
6
Lateral Raise (Cable)
3
12-16 reps
RPE 8
7
Decline Crunch
3
8-12 reps
RPE 8
8
Kettlebell Halo
3
8-12 reps
RPE 7
9
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 8
10
Walking Lunge
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-16 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
5
Reverse Pec Deck
3
12-16 reps
RPE 8
6
Lateral Raise (Cable)
3
12-16 reps
RPE 8
7
Decline Crunch
3
8-12 reps
RPE 8
8
Kettlebell Halo
3
8-12 reps
RPE 7
9
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 8
10
Walking Lunge
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 reps
RPE 7
2
Run
1
30-40 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
-
2
Leg Raise (Captain's Chair)
4
8-12 reps
RPE 7
3
Kettlebell Halo
4
8-12 reps
RPE 6
4
Run
1
35-40 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
-
2
Leg Raise (Captain's Chair)
4
8-12 reps
RPE 7
3
Kettlebell Halo
4
8-12 reps
RPE 6
4
Run
1
35-40 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
-
2
Leg Raise (Captain's Chair)
4
8-12 reps
RPE 7
3
Kettlebell Halo
4
8-12 reps
RPE 6
4
Run
1
35-40 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
-
2
Leg Raise (Captain's Chair)
4
8-12 reps
RPE 7
3
Kettlebell Halo
4
8-12 reps
RPE 6
4
Run
1
35-40 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 6
3
Lateral Raise (Cable)
3
12-20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 8
2
Run
1
30-35 mins
RPE 9
3
Front Squat (Barbell)
1
2
1 reps
3 reps
84%
65%
4
Bench Press (Paused)
1
2
1 reps
3 reps
83%
77%
5
Dip (Weighted)
5
3-5 reps
RPE 8
6
Pec Deck (Machine)
4
12-20 reps
RPE 7
7
Leg Curl
3
12-20 reps
RPE 7
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
9
Decline Crunch
3
8-12 reps
RPE 6
10
Kettlebell Halo
4
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 8
2
Run
1
30-35 mins
RPE 9
3
Front Squat (Barbell)
1
2
1 reps
3 reps
86%
65%
4
Bench Press (Paused)
1
2
1 reps
3 reps
85%
77%
5
Dip (Weighted)
5
3-5 reps
RPE 8
6
Pec Deck (Machine)
4
12-20 reps
RPE 7
7
Leg Curl
3
12-20 reps
RPE 7
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
9
Decline Crunch
3
8-12 reps
RPE 6
10
Kettlebell Halo
4
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 8
2
Run
1
30-35 mins
RPE 9
3
Front Squat (Barbell)
1
2
1 reps
3 reps
88%
65%
4
Bench Press (Paused)
1
2
1 reps
3 reps
87%
77%
5
Dip (Weighted)
5
3-5 reps
RPE 8
6
Pec Deck (Machine)
4
12-20 reps
RPE 7
7
Leg Curl
3
12-20 reps
RPE 7
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
9
Decline Crunch
3
8-12 reps
RPE 6
10
Kettlebell Halo
4
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 8
2
Run
1
30-35 mins
RPE 9
3
Front Squat (Barbell)
1
2
1 reps
3 reps
90%
65%
4
Bench Press (Paused)
1
2
1 reps
3 reps
90%
77%
5
Dip (Weighted)
5
3-5 reps
RPE 8
6
Pec Deck (Machine)
4
12-20 reps
RPE 7
7
Leg Curl
3
12-20 reps
RPE 7
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
9
Decline Crunch
3
8-12 reps
RPE 6
10
Kettlebell Halo
4
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 reps
RPE 6
2
Kettlebell Halo
4
8-12 reps
RPE 7
3
Leg Raise (Captain's Chair)
4
8-12 reps
RPE 7
4
Run
1
35-40 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
2-3 reps
RPE 8
2
Chin-Up (Weighted)
4
2-4 reps
RPE 8
3
Sumo Deadlift (Barbell)
3
5 reps
70%
4
Overhead Press (Barbell)
3
8 reps
70%
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
7
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8
8
Reverse Pec Deck
3
12-16 reps
RPE 8
9
Decline Crunch
3
8-12 mins
RPE 8
10
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
11
Kettlebell Halo
3
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
2-3 reps
RPE 8
2
Chin-Up (Weighted)
4
2-4 reps
RPE 8
3
Sumo Deadlift (Barbell)
3
4 reps
74%
4
Overhead Press (Barbell)
3
8 reps
71%
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
7
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8
8
Reverse Pec Deck
3
12-16 reps
RPE 8
9
Decline Crunch
3
8-12 mins
RPE 8
10
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
11
Kettlebell Halo
3
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
2-3 reps
RPE 8
2
Chin-Up (Weighted)
4
2-4 reps
RPE 8
3
Sumo Deadlift (Barbell)
3
3 reps
77%
4
Overhead Press (Barbell)
3
8 reps
72%
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
7
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8
8
Reverse Pec Deck
3
12-16 reps
RPE 8
9
Decline Crunch
3
8-12 mins
RPE 8
10
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
11
Kettlebell Halo
3
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
2-3 reps
RPE 8
2
Chin-Up (Weighted)
4
2-4 reps
RPE 8
3
Sumo Deadlift (Barbell)
3
3 reps
80%
4
Overhead Press (Barbell)
3
8 reps
73%
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
7
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8
8
Reverse Pec Deck
3
12-16 reps
RPE 8
9
Decline Crunch
3
8-12 mins
RPE 8
10
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
11
Kettlebell Halo
3
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
50-55 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 6
2
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
3
Kettlebell Halo
3
8-12 reps
RPE 7
4
Run
1
50-70 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 6
2
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
3
Kettlebell Halo
3
8-12 reps
RPE 7
4
Run
1
50-70 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 6
2
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
3
Kettlebell Halo
3
8-12 reps
RPE 7
4
Run
1
50-70 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5-10 mins
RPE 6
2
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
3
Kettlebell Halo
3
8-12 reps
RPE 7
4
Run
1
50-70 mins
RPE 6
Week 1
1 / 5 Weeks
Day 1
1
Step-Up (Weighted)
4 Sets
8-12 Reps
@6
2
Bulgarian Split Squat (Bodyweight)
3 Sets
10-12 Reps
@7
3
Bench Press (Barbell)
3 Sets
8 Reps
70%
4
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@7
5
Dip (Weighted)
4 Sets
3-5 Reps
@8
6
Pec Deck (Machine)
3 Sets
12-20 Reps
@8
7
Leg Raise (Captain's Chair)
3 Sets
8-12 Reps
@8
8
Decline Crunch
3 Sets
8-12 Reps
@6
9
Kettlebell Halo
3 Sets
10-15 Reps
@8
10
Walking Lunge
2 Sets
8-10 Reps
@6
Day 2
1
Chin-Up (Bodyweight)
5 Sets
1-3 Reps
@7
2
Leg Raise (Captain's Chair)
3 Sets
12-16 Reps
@8
3
Decline Crunch
3 Sets
8-12 Reps
@8
4
Kettlebell Halo
3 Sets
8-12 Reps
@8
5
Run
1 Set
20-25 mins
@6
Day 3
1
Step-Up (Weighted)
3 Sets
8-12 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
12-16 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@8
5
Reverse Pec Deck
3 Sets
12-16 Reps
@8
6
Lateral Raise (Cable)
3 Sets
12-16 Reps
@8
7
Decline Crunch
3 Sets
8-12 Reps
@8
8
Kettlebell Halo
3 Sets
8-12 Reps
@7
9
Leg Raise (Captain's Chair)
3 Sets
8-12 Reps
@8
10
Walking Lunge
3 Sets
8-12 Reps
@8
Day 4
1
Stretching
1 Set
5-10 mins
-
2
Leg Raise (Captain's Chair)
4 Sets
8-12 Reps
@7
3
Kettlebell Halo
4 Sets
8-12 Reps
@6
4
Run
1 Set
35-40 mins
@7
Day 5
1
Stretching
1 Set
5-10 mins
@8
2
Run
1 Set
30-35 mins
@9
3
Front Squat (Barbell)
1 Set
2 Sets
1 Reps
3 Reps
84%
65%
4
Bench Press (Paused)
1 Set
2 Sets
1 Reps
3 Reps
83%
77%
5
Dip (Weighted)
5 Sets
3-5 Reps
@8
6
Pec Deck (Machine)
4 Sets
12-20 Reps
@7
7
Leg Curl
3 Sets
12-20 Reps
@7
8
Leg Raise (Captain's Chair)
3 Sets
8-12 Reps
@7
9
Decline Crunch
3 Sets
8-12 Reps
@6
10
Kettlebell Halo
4 Sets
8-12 Reps
@7
Day 6
1
Pull-Up (Weighted)
4 Sets
2-3 Reps
@8
2
Chin-Up (Weighted)
4 Sets
2-4 Reps
@8
3
Sumo Deadlift (Barbell)
3 Sets
5 Reps
70%
4
Overhead Press (Barbell)
3 Sets
8 Reps
70%
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
6
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@8
7
Lat Pulldown (Single Arm)
3 Sets
12-15 Reps
@8
8
Reverse Pec Deck
3 Sets
12-16 Reps
@8
9
Decline Crunch
3 Sets
8-12 mins
@8
10
Leg Raise (Captain's Chair)
3 Sets
8-12 Reps
@7
11
Kettlebell Halo
3 Sets
8-12 Reps
@7
Day 7
1
Stretching
1 Set
5-10 mins
@6
2
Leg Raise (Captain's Chair)
3 Sets
8-12 Reps
@7
3
Kettlebell Halo
3 Sets
8-12 Reps
@7
4
Run
1 Set
50-70 mins
@6