Boostcamp Hybrid Athlete Program
Designed by Bryan Boorstein, this is a hybrid program for bodybuilding and cardio training to make you an elite hybrid athlete.
Overview
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!
Who it's for
Reviews
Great programme. The volume management alongside the cardio training is actually really good. I go into 90% of the sessions feeling fresh and I see progress across all metrics. Alongside good nutrition, I highly rate this programme. Workouts are also well timed so despite 6x a week, you don’t spend hours and hours on it.
Excellent program for those who want to boost their overall fitness and increase muscle strength and size. I just wish the developer had more programs on this App.
Amazing results on cardiovascular health and performance!! And just in a month (while maintaining my muscle size and strength at a reasonable lvl, specially because I’m on a cut). Just try to not overshoot the first vo2 max training day.
Solid base for a split that puts cardio in the primary instead of being a secondary requirement as it is typically treated
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown (Neutral Grip) | 1 | 6–10 reps | @8 |
| 1 | 6–10 reps | @9 | ||
| 2 | Incline Chest Press (Machine) | 1 | 6–10 reps | @7 |
| 1 | 6–10 reps | @8 | ||
| 3 | T-Bar Row | 1 | 6–10 reps | @8 |
| 1 | 6–10 reps | @9 | ||
| 4 | Pec Deck (Machine) | 1 | 15–20 reps | @8 |
| 1 | 12–15 reps | @8 | ||
| 1 | 8–12 reps | @8 | ||
| Superset | ||||
| 5A | Y Raise | 2 | 8–10 reps | @8–9 |
| 5B | Lateral Raise (Cable) | 2 | 6–8 reps | @7–8 |
| 6 | VO2 Max Intervals | 4 | 3 min | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio (Zone 2) | 1 | 45–60 min |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lying Leg Curl | 1 | 12–15 reps | @8 |
| 1 | 9–12 reps | @8 | ||
| 1 | 6–9 reps | @8 | ||
| 2 | Hack Squat | 2 | 4–6 reps | @6 |
| 3 | B-Stance Romanian Deadlift (Trap Bar) | 2 | 6–10 reps | @6 |
| Superset | ||||
| 4A | Leg Extension | 2 | 8–12 reps | @8 |
| 4B | Sissy Squat | 2 | 6–10 reps | @6–7 |
| Superset | ||||
| 5A | Face Away Cable Curl | 3 | 8–12 reps | @8 |
| 5B | Single Arm Tricep Extension (Cable) | 3 | 8–12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cardio (Zone 2) | 1 | 45–60 min | — |
| 2 | Seated Cable Crunch | 1 | 15–20 reps | @8–9 |
| 3 | 4–10 reps | @8–9 | ||
| 3 | Hanging Oblique Knee Raise | 5 | 10–16 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Single Arm Row (Cable) | 1 | 6–10 reps | @8 |
| 1 | 6–10 reps | @9 | ||
| 2 | Seated Anterior Delt Press (AD) | 1 | 6–10 reps | @7 |
| 1 | 6–10 reps | @8 | ||
| 3 | Wide Grip Lat Pulldown | 1 | 15–20 reps | @8 |
| 1 | 12–15 reps | @8 | ||
| 1 | 8–12 reps | @8 | ||
| 4 | Fly Press (Dumbbell) | 1 | 8–12 reps | @6–7 |
| 1 | 8–12 reps | @7–8 | ||
| 5 | Lateral Raise (Dumbbell) | 1 | 15–20 reps | @8–9 |
| 3 | 4–10 reps | @8–9 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio | 3 | 8 min |
Weeks 2–11 are in the app
Purchase the full program inside the Boostcamp app to unlock all weeks with auto-progression and coaching notes.
The coach
Bryan Boorstein is a prolific hybrid athlete who does bodybuilding and cardio. With over 25 years of training experience and passion for movement and research studies, Bryan brings an incredibly unique approach to training and working out. Through specific exercise selection and execution, the programming is on the cutting edge of science, combining science with experience, anecdote and intuition.
Bryan has trained at the top level, the CrossFit Games, while also working with some of the world’s premier athletes, including NFL players, and WWE superstar John Cena. Bryan has extensive experience and knowledge in all realms of health and fitness. He has coached physique and bodybuilding, as well as those just hoping to increase vitality and look good at the beach. His programming philosophy has adapted to accommodate the constantly-changing needs for each trainee.
Common questions
Boostcamp Hybrid Athlete Program is a paid program available inside the Boostcamp app. You can browse the full week 1 schedule here for free, then purchase inside the app to unlock all 11 weeks with auto-progression and coaching notes included.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Boostcamp Hybrid Athlete Program is structured around 6 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 11 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Boostcamp Hybrid Athlete Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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