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Limz Hybrid 5 Weeks Program

by Ken Limz

Program Description

Hybrid Program

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 16, 2024 05:55
  • Last Edited
    Nov 25, 2024 10:44
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
2-3 reps
RPE 7
2
Lat Pulldown (Single Arm)
4
10-15 reps
RPE 7
3
Hyperextension
4
12-20 reps
RPE 7
4
Run
1
25-35 mins
RPE 6
5
Abs Crunch (Machine)
3
AMRAP
-
6
Russian Twist
3
AMRAP
-
7
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
2-3 reps
RPE 7
2
Lat Pulldown (Single Arm)
4
10-15 reps
RPE 7
3
Hyperextension
4
12-20 reps
RPE 7
4
Run
1
25-35 mins
RPE 6
5
Abs Crunch (Machine)
3
AMRAP
-
6
Russian Twist
3
AMRAP
-
7
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
2-3 reps
RPE 7
2
Lat Pulldown (Single Arm)
4
10-15 reps
RPE 7
3
Hyperextension
4
12-20 reps
RPE 7
4
Run
1
25-35 mins
RPE 6
5
Abs Crunch (Machine)
3
AMRAP
-
6
Russian Twist
3
AMRAP
-
7
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
2-3 reps
RPE 7
2
Lat Pulldown (Single Arm)
4
10-15 reps
RPE 7
3
Hyperextension
4
12-20 reps
RPE 7
4
Run
1
25-35 mins
RPE 6
5
Abs Crunch (Machine)
3
AMRAP
-
6
Russian Twist
3
AMRAP
-
7
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
2-3 reps
RPE 7
2
Lat Pulldown (Single Arm)
4
10-15 reps
RPE 7
3
Hyperextension
4
12-20 reps
RPE 7
4
Run
1
25-35 mins
RPE 6
5
Abs Crunch (Machine)
3
AMRAP
-
6
Russian Twist
3
AMRAP
-
7
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
3 reps
5 reps
85%
70%
2
Bench Press (Paused)
3
7 reps
80%
3
Chest Fly (Machine)
4
12-20 reps
RPE 8
4
Dip (Bodyweight)
4
5-7 reps
RPE 7
5
Single-Leg Leg Curl
3
15-20 reps
RPE 7
6
Leg Extension
3
15-20 reps
RPE 7
7
Walking Lunge
4
20 reps
-
8
Plank
3
1 mins
RPE 9
9
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
3 reps
5 reps
90%
80%
2
Bench Press (Paused)
3
5 reps
85%
3
Chest Fly (Machine)
4
12-20 reps
RPE 8
4
Dip (Bodyweight)
4
5-7 reps
RPE 7
5
Single-Leg Leg Curl
3
15-20 reps
RPE 7
6
Leg Extension
3
15-20 reps
RPE 7
7
Walking Lunge
4
20 reps
-
8
Plank
3
1 mins
RPE 9
9
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
2 reps
3 reps
95%
85%
2
Bench Press (Paused)
3
4 reps
87%
3
Chest Fly (Machine)
4
12-20 reps
RPE 8
4
Dip (Bodyweight)
4
5-7 reps
RPE 7
5
Single-Leg Leg Curl
3
15-20 reps
RPE 7
6
Leg Extension
3
15-20 reps
RPE 7
7
Walking Lunge
4
20 reps
-
8
Plank
3
1 mins
RPE 9
9
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
2 reps
3 reps
RPE 8.5
RPE 8
2
Bench Press (Paused)
3
3 reps
92%
3
Chest Fly (Machine)
4
12-20 reps
RPE 8
4
Dip (Bodyweight)
4
5-7 reps
RPE 7
5
Single-Leg Leg Curl
3
15-20 reps
RPE 7
6
Leg Extension
3
15-20 reps
RPE 7
7
Walking Lunge
4
20 reps
-
8
Plank
3
1 mins
RPE 9
9
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Paused)
1
3 reps
95%
3
Chest Fly (Machine)
4
12-20 reps
RPE 8
4
Dip (Bodyweight)
4
5-7 reps
RPE 7
5
Single-Leg Leg Curl
3
15-20 reps
RPE 7
6
Leg Extension
3
15-20 reps
RPE 7
7
Walking Lunge
4
20 reps
-
8
Plank
3
1 mins
RPE 9
9
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
RPE 8
2
Russian Twist
4
AMRAP
-
3
Abs Crunch (Machine)
4
AMRAP
-
4
Run
1
30-40 mins
RPE 7
5
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
RPE 8
2
Russian Twist
4
AMRAP
-
3
Abs Crunch (Machine)
4
AMRAP
-
4
Run
1
30-40 mins
RPE 7
5
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
RPE 8
2
Russian Twist
4
AMRAP
-
3
Abs Crunch (Machine)
4
AMRAP
-
4
Run
1
30-40 mins
RPE 7
5
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
RPE 8
2
Russian Twist
4
AMRAP
-
3
Abs Crunch (Machine)
4
AMRAP
-
4
Run
1
30-40 mins
RPE 7
5
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
RPE 9
2
Overhead Press (Barbell)
4
7 reps
70%
3
Lateral Raise (Dumbbell)
4
AMRAP
-
4
Reverse Pec Deck
4
12-18 reps
RPE 8
5
Abs Crunch (Machine)
4
AMRAP
-
6
Russian Twist
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
RPE 9
2
Overhead Press (Barbell)
4
7 reps
70%
3
Lateral Raise (Dumbbell)
4
AMRAP
-
4
Reverse Pec Deck
4
12-18 reps
RPE 8
5
Abs Crunch (Machine)
4
AMRAP
-
6
Russian Twist
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
RPE 9
2
Overhead Press (Barbell)
4
7 reps
70%
3
Lateral Raise (Dumbbell)
4
AMRAP
-
4
Reverse Pec Deck
4
12-18 reps
RPE 8
5
Abs Crunch (Machine)
4
AMRAP
-
6
Russian Twist
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
RPE 9
2
Overhead Press (Barbell)
4
7 reps
70%
3
Lateral Raise (Dumbbell)
4
AMRAP
-
4
Reverse Pec Deck
4
12-18 reps
RPE 8
5
Abs Crunch (Machine)
4
AMRAP
-
6
Russian Twist
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
3 reps
80%
70%
2
Pull-Up (Bodyweight)
4
2-3 reps
-
3
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
4
Hammer Curl
4
12 reps
RPE 8
5
Abs Crunch (Weighted)
3
AMRAP
-
6
Russian Twist
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
3 reps
83%
73%
2
Pull-Up (Bodyweight)
4
2-3 reps
-
3
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
4
Hammer Curl
4
12 reps
RPE 8
5
Abs Crunch (Weighted)
3
AMRAP
-
6
Russian Twist
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
85%
75%
2
Pull-Up (Bodyweight)
4
2-3 reps
-
3
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
4
Hammer Curl
4
12 reps
RPE 8
5
Abs Crunch (Weighted)
3
AMRAP
-
6
Russian Twist
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
80%
85%
90%
2
Pull-Up (Bodyweight)
4
2-3 reps
-
3
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
4
Hammer Curl
4
12 reps
RPE 8
5
Abs Crunch (Weighted)
3
AMRAP
-
6
Russian Twist
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Pec Deck (Machine)
4
12-16 reps
RPE 8
3
Seated Dip (Machine)
4
12-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Abs Crunch (Machine)
3
AMRAP
-
6
Russian Twist
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Pec Deck (Machine)
4
12-16 reps
RPE 8
3
Seated Dip (Machine)
4
12-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Abs Crunch (Machine)
3
AMRAP
-
6
Russian Twist
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Pec Deck (Machine)
4
12-16 reps
RPE 8
3
Seated Dip (Machine)
4
12-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Abs Crunch (Machine)
3
AMRAP
-
6
Russian Twist
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Pec Deck (Machine)
4
12-16 reps
RPE 8
3
Seated Dip (Machine)
4
12-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Abs Crunch (Machine)
3
AMRAP
-
6
Russian Twist
3
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
-
Week 1
1 / 5 Weeks
Day 1
1
Pull-Up (Bodyweight)
4 Sets
2-3 Reps
@7
2
Lat Pulldown (Single Arm)
4 Sets
10-15 Reps
@7
3
Hyperextension
4 Sets
12-20 Reps
@7
4
Run
1 Set
25-35 mins
@6
5
Abs Crunch (Machine)
3 Sets
AMRAP
-
6
Russian Twist
3 Sets
AMRAP
-
7
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@8
Day 2
1
Front Squat (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
85%
70%
2
Bench Press (Paused)
3 Sets
7 Reps
80%
3
Chest Fly (Machine)
4 Sets
12-20 Reps
@8
4
Dip (Bodyweight)
4 Sets
5-7 Reps
@7
5
Single-Leg Leg Curl
3 Sets
15-20 Reps
@7
6
Leg Extension
3 Sets
15-20 Reps
@7
7
Walking Lunge
4 Sets
20 Reps
-
8
Plank
3 Sets
1 mins
@9
9
Lateral Raise (Dumbbell)
3 Sets
AMRAP
-
Day 3
1
Pull-Up (Assisted)
4 Sets
8-12 Reps
@8
2
Russian Twist
4 Sets
AMRAP
-
3
Abs Crunch (Machine)
4 Sets
AMRAP
-
4
Run
1 Set
30-40 mins
@7
5
Lateral Raise (Dumbbell)
3 Sets
AMRAP
-
Day 4
1
Run
1 Set
30-40 mins
@9
2
Overhead Press (Barbell)
4 Sets
7 Reps
70%
3
Lateral Raise (Dumbbell)
4 Sets
AMRAP
-
4
Reverse Pec Deck
4 Sets
12-18 Reps
@8
5
Abs Crunch (Machine)
4 Sets
AMRAP
-
6
Russian Twist
4 Sets
AMRAP
-
Day 5
1
Deadlift (Barbell)
1 Set
3 Sets
3 Reps
3 Reps
80%
70%
2
Pull-Up (Bodyweight)
4 Sets
2-3 Reps
-
3
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@8
4
Hammer Curl
4 Sets
12 Reps
@8
5
Abs Crunch (Weighted)
3 Sets
AMRAP
-
6
Russian Twist
3 Sets
AMRAP
-
Day 6
1
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
@8
2
Pec Deck (Machine)
4 Sets
12-16 Reps
@8
3
Seated Dip (Machine)
4 Sets
12-20 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
AMRAP
-
5
Abs Crunch (Machine)
3 Sets
AMRAP
-
6
Russian Twist
3 Sets
AMRAP
-
Day 7
1
Run
1 Set
45-60 mins
-