Captain America - Hybrid Training Program
2-phase hybrid program to help you build a muscular physique worthy of Chris Evans’ Captain America–boost your strength, endurance, explosiveness, athleticism
Overview
This 12-week hybrid training program combines Functional Bodybuilding, Max Strength, and Explosive Power work with running and martial arts-inspired conditioning to develop a lean, athletic build and high-level performance. You’ll gain muscle, build endurance, and improve agility by fusing different training styles in a single plan. The program is split into two main phases, with a deload week in between to ensure proper recovery.
The plan is repeatable, allowing you to continue progressing each time you cycle through.
From Weeks 1–6, you’ll focus on building a solid strength and muscle base with three resistance training sessions per week—Lower Body Strength, Upper Body Strength, and Full-Body Functional Strength—paired with two runs. The emphasis is on hypertrophy and functional strength, helping you build an impressive physique while improving overall athleticism.
After Week 6, you’ll take a deload week where you do just one full-body workout and two easy runs to recharge.
Weeks 7–12 ramp up intensity with a focus on maximum strength, explosive power, and sprint-based conditioning. You’ll complete three resistance workouts—Lower Body Max Strength & Power, Upper Body Max Strength & Power, and a Full-Body Athletic Circuit—along with two high-intensity cardio sessions each week. By the end of this phase, you’ll see noticeable improvements in strength, speed, and overall performance.
Program Instructions:
Perform the following dynamic warm-up before each run:
Lunge Rotations x10/side
A-Walks x12/side
Pogo Hops x10
A-Skips x approx. 15 yards
Perform the following dynamic warm-up before each resistance training session:
5 Minutes of Steady State Cardio
World’s Greatest Stretch x12/side
Downward Dog To Plank x10
Arm Circles x30
For the strength and hypertrophy-focused movements in this program, you will use double progression and follow the provided RPE ranges to guide your intensity.
Double Progression Instructions:
Each movement has a rep range (e.g., 8–10 reps) and an RPE range (e.g., RPE 8–10).
Start with a weight that allows you to perform at the lower end of the rep range (e.g., 8 reps) while staying within the assigned RPE range.
Add 1–2 reps each workout until you reach the top of the rep range (e.g., 10 reps) while staying within the RPE range.
Once you can complete all sets at the top of the rep range, increase the weight slightly (5–10 lbs for most exercises).
Return to the lower end of the rep range and repeat the process.
Explosive Power-Based Movements
For explosive power movements, focus on moving the weight explosively with proper technique. Select weights that provide resistance but still allow you to maintain high speed and good form. Progress by gradually increasing the weight, improving your speed, and refining your technique over time.
Running Progression Instructions
Zone 2 Endurance Runs
Start with a duration you can handle comfortably (e.g., 20 minutes).
Increase the duration by 2-5 minutes per week until you reach 45 minutes.
Keep the pace steady and at a conversational level (RPE 4–5). Progress by running for longer, not faster, to improve aerobic capacity.
Interval Runs
Start with 2-minute runs at RPE 7–8 (challenging but sustainable) followed by 1-minute walks for recovery.
Begin with 8 rounds and gradually increase to 10 rounds.
Progress by slowly increasing your running speed during the intervals as your fitness improves. Ensure your form stays strong at higher speeds.
Sprint Runs
Begin with 30-second sprints at RPE 8–9, followed by 2 minutes of walking or light jogging for recovery.
Start with 6 rounds and increase to 8 rounds over time.
Progress by focusing on improving your sprint speed while maintaining good technique. As you adapt, aim to reduce recovery time slightly or increase sprint intensity.
General Advice: Prioritize small, consistent improvements—either increasing time, speed, or reducing recovery as your fitness grows. Always listen to your body and ensure proper recovery between sessions.
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Trap Bar Deadlift | 3 | 6–10 reps | @8–9 |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 6–10 reps | @8–9 |
| 3 | Seated Hamstring Curl | 3 | 8–12 reps | @8–10 |
| Superset | ||||
| 4A | Copenhagen Plank | 3 | AMRAP | @9–10 |
| 4B | Farmer's Walk (Weighted) | 3 | 45 sec | @8–9 |
| Superset | ||||
| 5A | Reverse Nordic Curl | 3 | AMRAP | @10 |
| 5B | Single Leg Calf Raise (Bodyweight) | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps | @8–10 |
| 2 | Bent Over Row (Dumbbell) | 3 | 8–12 reps | @8–9 |
| Superset | ||||
| 3A | Dip (Bodyweight) | 3 | 12–15 reps | @8–10 |
| 3B | Lateral Raise (Dumbbell) | 3 | 8–12 reps | @9–10 |
| Superset | ||||
| 4A | Lat Pulldown | 3 | 6–10 reps | @8–10 |
| 4B | JM Press (Dumbbell) | 3 | 12–15 reps | @8–10 |
| 5 | Incline Curl (Dumbbell) | 3 | 8–12 reps | @8–10 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio (Zone 2) | 1 | 20–45 min |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hip Thrust (Barbell) | 3 | 6–10 reps | @8–9 |
| 2 | Bench Press (Dumbbell) | 3 | 6–10 reps | @8–10 |
| 3 | Seated Row (Cable) | 3 | 8–12 reps | @8–10 |
| Superset | ||||
| 4A | Suitcase Carry | 3 | 40 sec | @8–9 |
| 4B | Landmine Twist | 3 | 12–16 reps | @7–8 |
| Superset | ||||
| 5A | Hamstring Curl | 3 | 12–15 reps | @9–10 |
| 5B | Lateral Raise (Dumbbell) | 3 | 8–12 reps | @8–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Run | 10 | 2 min | — |
| Superset | ||||
| 2A | One Arm Lateral Raise (Cable) | 3 | 8–12 reps | @8–10 |
| 2B | Cable Crunch | 3 | 8–12 reps | @8–10 |
| Superset | ||||
| 3A | Lateral Raise (Dumbbell) | 3 | 15–20 reps | @8–10 |
| 3B | Hanging Leg Raise | 3 | AMRAP | @10 |
Weeks 2–12 are in the app
Purchase the full program inside the Boostcamp app to unlock all weeks with auto-progression and coaching notes.
The coach
Being a personal trainer in Vancouver, BC allows me to use my passion for health and fitness to guide you towards your healthiest life! With thousands of sessions under my belt, I have worked with many diverse clients over the years. I know that you are unique and have your own strengths and limitations.
I will build you a custom plan based on your health, schedule, and (most importantly) your fitness goals. Together, we transform your body and give you the tools to take control of your health! If you want to learn more about me before reaching out, look at the "My story page" or check out my workout/advice videos!
How Fitness Changed My Life
I wasn’t always obsessed with health and fitness like I am now. When I was younger I was addicted to online games and I would regularly stay up till 5 am playing them. I was (more or less) living off of Subway and Burger King.
My big wake up call happened when I was at a friend's birthday party. I couldn’t climb up out of the pool like the other kids. I had to swim all the way back to the stairs while the others laughed and joked at my expense. After that, I bought two 15 pound dumbbells and got to work!
Over the next 8 years, I went from lifting those 15 pound dumbbells and doing crunches in my room to deadlifting 500 pounds and working full time as a personal trainer! Fitness has changed my life, without it I wouldn’t be as confident and successful as I am now!
Common questions
Captain America - Hybrid Training 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 12 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.
Captain America - Hybrid Training Program is structured around 5 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 12 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.
Captain America - Hybrid Training 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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