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Introducing the Boostcamp Hybrid Athlete Program, designed by elite hybrid athlete Bryan Boorstein. This 11-week program combines weight training with cardio to help you build muscle, strength, and endurance like never before. Tailored for lifters looking to achieve peak athleticism, this program is perfect for those balancing muscle-building goals with improving cardiovascular fitness.
11-week program consisting of:
5 week build
1 week deload/reset
5 week build
3x/week lifting:
Day 1 = Torso (chest/back/shoulders)
Day 2 = Lower Body + Arms
Day 3 = Torso (chest/back/shoulders)
4x/week Cardio:
2x “Zone 2” cardio,
1x threshold intervals
1x VO2 max intervals
+ Optional Abs/Core session on the second of the “zone 2” days (Thursday)
Sample Week:
Monday: Torso (chest/back/delts) + VO2 max training
Tuesday: Zone 2 cardio (low-intensity endurance)
Wednesday: Lower body + arms
Thursday: Zone 2 cardio + abs (optional)
Friday: Torso (chest/back/delts)
Saturday: Threshold intervals (high-intensity cardio)
Sunday: Rest or mobility
What to Expect:
Exercise Progressions: Each training session comes with detailed progression notes to help you continuously improve.
Video Demos: All exercises include video demonstrations to ensure proper form and technique.
Repeatability: This program can be repeated indefinitely for consistent gains in muscle, strength, and cardiovascular endurance.
Warm-up sets generally as follows:
50% of working weight x 6-10 Reps
75% of working weight x 3-5 Reps
May need an additional warmup at 85-90% x 1-2 Reps for lower body compounds
Single-joint movements may only need 1 warm-up set at 60-75% of working weight
Whether you're an athlete looking to build muscle, strength and endurance or simply someone seeking to elevate your training, the Boostcamp Hybrid Athlete Program offers a balanced, science-backed approach to help you reach your fitness goals.
Sign up today and take the first step toward becoming a stronger, more resilient athlete!