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My hybrid goat program

by Suraj Kamble

Program Description

**My Hybrid Goat Program** is a dynamic 12-week training plan designed to enhance your strength, endurance, and overall fitness. With 60 workout sessions, this program combines high-intensity cardio, heavy lifting, and functional movements to sculpt your body and boost performance. Each week features a balanced mix of exercises, including Prowler Pushes, Squats, and Sprints, ensuring you stay engaged and challenged throughout your journey. Get ready to unleash your potential and achieve your fitness goals!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 29, 2025 11:47
  • Last Edited
    Jun 29, 2025 12:22
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BlogBannerPC
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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Bench Press (Barbell)
5
10 reps
RPE 7
3A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4A
Pec Fly (Dumbbell)
3
10 reps
RPE 7
4B
Sit Up
3
10 reps
-
5
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Bench Press (Barbell)
5
10 reps
RPE 7
3A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4A
Pec Fly (Dumbbell)
3
10 reps
RPE 7
4B
Sit Up
3
10 reps
-
5
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Bench Press (Barbell)
5
10 reps
RPE 7
3A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4A
Pec Fly (Dumbbell)
3
10 reps
RPE 7
4B
Sit Up
3
10 reps
-
5
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Bench Press (Barbell)
5
10 reps
RPE 7
3A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4A
Pec Fly (Dumbbell)
3
10 reps
RPE 7
4B
Sit Up
3
10 reps
-
5
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Bench Press (Barbell)
5
10 reps
RPE 7
3A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4A
Pec Fly (Dumbbell)
3
10 reps
RPE 7
4B
Sit Up
3
10 reps
-
5
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Bench Press (Barbell)
5
10 reps
RPE 7
3A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4A
Pec Fly (Dumbbell)
3
10 reps
RPE 7
4B
Sit Up
3
10 reps
-
5
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Bench Press (Barbell)
5
10 reps
RPE 7
3A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4A
Pec Fly (Dumbbell)
3
10 reps
RPE 7
4B
Sit Up
3
10 reps
-
5
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Bench Press (Barbell)
5
10 reps
RPE 7
3A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4A
Pec Fly (Dumbbell)
3
10 reps
RPE 7
4B
Sit Up
3
10 reps
-
5
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Bench Press (Barbell)
5
10 reps
RPE 7
3A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4A
Pec Fly (Dumbbell)
3
10 reps
RPE 7
4B
Sit Up
3
10 reps
-
5
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Bench Press (Barbell)
5
10 reps
RPE 7
3A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4A
Pec Fly (Dumbbell)
3
10 reps
RPE 7
4B
Sit Up
3
10 reps
-
5
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Bench Press (Barbell)
5
10 reps
RPE 7
3A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4A
Pec Fly (Dumbbell)
3
10 reps
RPE 7
4B
Sit Up
3
10 reps
-
5
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Bench Press (Barbell)
5
10 reps
RPE 7
3A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3B
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4A
Pec Fly (Dumbbell)
3
10 reps
RPE 7
4B
Sit Up
3
10 reps
-
5
Push Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
1
10 mins
-
2
Squat (Barbell)
3
10 reps
RPE 7.5
3
Leg Press
3
10 reps
RPE 7.5
4
Split Squat (Dumbbell)
3
10 reps
RPE 7
5
Hyperextension
3
10 reps
-
6
Calf Raise (Machine)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
1
10 mins
-
2
Squat (Barbell)
3
10 reps
RPE 7.5
3
Leg Press
3
10 reps
RPE 7.5
4
Split Squat (Dumbbell)
3
10 reps
RPE 7
5
Hyperextension
3
10 reps
-
6
Calf Raise (Machine)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
1
10 mins
-
2
Squat (Barbell)
3
10 reps
RPE 7.5
3
Leg Press
3
10 reps
RPE 7.5
4
Split Squat (Dumbbell)
3
10 reps
RPE 7
5
Hyperextension
3
10 reps
-
6
Calf Raise (Machine)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
1
10 mins
-
2
Squat (Barbell)
3
10 reps
RPE 7.5
3
Leg Press
3
10 reps
RPE 7.5
4
Split Squat (Dumbbell)
3
10 reps
RPE 7
5
Hyperextension
3
10 reps
-
6
Calf Raise (Machine)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
1
10 mins
-
2
Squat (Barbell)
3
10 reps
RPE 7.5
3
Leg Press
3
10 reps
RPE 7.5
4
Split Squat (Dumbbell)
3
10 reps
RPE 7
5
Hyperextension
3
10 reps
-
6
Calf Raise (Machine)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
1
10 mins
-
2
Squat (Barbell)
3
10 reps
RPE 7.5
3
Leg Press
3
10 reps
RPE 7.5
4
Split Squat (Dumbbell)
3
10 reps
RPE 7
5
Hyperextension
3
10 reps
-
6
Calf Raise (Machine)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
1
10 mins
-
2
Squat (Barbell)
3
10 reps
RPE 7.5
3
Leg Press
3
10 reps
RPE 7.5
4
Split Squat (Dumbbell)
3
10 reps
RPE 7
5
Hyperextension
3
10 reps
-
6
Calf Raise (Machine)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
1
10 mins
-
2
Squat (Barbell)
3
10 reps
RPE 7.5
3
Leg Press
3
10 reps
RPE 7.5
4
Split Squat (Dumbbell)
3
10 reps
RPE 7
5
Hyperextension
3
10 reps
-
6
Calf Raise (Machine)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
1
10 mins
-
2
Squat (Barbell)
3
10 reps
RPE 7.5
3
Leg Press
3
10 reps
RPE 7.5
4
Split Squat (Dumbbell)
3
10 reps
RPE 7
5
Hyperextension
3
10 reps
-
6
Calf Raise (Machine)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
1
10 mins
-
2
Squat (Barbell)
3
10 reps
RPE 7.5
3
Leg Press
3
10 reps
RPE 7.5
4
Split Squat (Dumbbell)
3
10 reps
RPE 7
5
Hyperextension
3
10 reps
-
6
Calf Raise (Machine)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
1
10 mins
-
2
Squat (Barbell)
3
10 reps
RPE 7.5
3
Leg Press
3
10 reps
RPE 7.5
4
Split Squat (Dumbbell)
3
10 reps
RPE 7
5
Hyperextension
3
10 reps
-
6
Calf Raise (Machine)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
1
10 mins
-
2
Squat (Barbell)
3
10 reps
RPE 7.5
3
Leg Press
3
10 reps
RPE 7.5
4
Split Squat (Dumbbell)
3
10 reps
RPE 7
5
Hyperextension
3
10 reps
-
6
Calf Raise (Machine)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
3
2 secs
RPE 9
2A
Power Clean
3
8 reps
RPE 7
2B
Box Jump
3
8 reps
-
3A
Trap Bar Deadlift
3
10 reps
RPE 7.5
3B
Broad Jump
3
5 reps
-
4
Bounds
3
10 reps
-
5
Single Leg Hip Thrust
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
3
2 secs
RPE 9
2A
Power Clean
3
8 reps
RPE 7
2B
Box Jump
3
8 reps
-
3A
Trap Bar Deadlift
3
10 reps
RPE 7.5
3B
Broad Jump
3
5 reps
-
4
Bounds
3
10 reps
-
5
Single Leg Hip Thrust
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
3
2 secs
RPE 9
2A
Power Clean
3
8 reps
RPE 7
2B
Box Jump
3
8 reps
-
3A
Trap Bar Deadlift
3
10 reps
RPE 7.5
3B
Broad Jump
3
5 reps
-
4
Bounds
3
10 reps
-
5
Single Leg Hip Thrust
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
3
2 secs
RPE 9
2A
Power Clean
3
8 reps
RPE 7
2B
Box Jump
3
8 reps
-
3A
Trap Bar Deadlift
3
10 reps
RPE 7.5
3B
Broad Jump
3
5 reps
-
4
Bounds
3
10 reps
-
5
Single Leg Hip Thrust
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
3
2 secs
RPE 9
2A
Power Clean
3
8 reps
RPE 7
2B
Box Jump
3
8 reps
-
3A
Trap Bar Deadlift
3
10 reps
RPE 7.5
3B
Broad Jump
3
5 reps
-
4
Bounds
3
10 reps
-
5
Single Leg Hip Thrust
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
3
2 secs
RPE 9
2A
Power Clean
3
8 reps
RPE 7
2B
Box Jump
3
8 reps
-
3A
Trap Bar Deadlift
3
10 reps
RPE 7.5
3B
Broad Jump
3
5 reps
-
4
Bounds
3
10 reps
-
5
Single Leg Hip Thrust
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
3
2 secs
RPE 9
2A
Power Clean
3
8 reps
RPE 7
2B
Box Jump
3
8 reps
-
3A
Trap Bar Deadlift
3
10 reps
RPE 7.5
3B
Broad Jump
3
5 reps
-
4
Bounds
3
10 reps
-
5
Single Leg Hip Thrust
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
3
2 secs
RPE 9
2A
Power Clean
3
8 reps
RPE 7
2B
Box Jump
3
8 reps
-
3A
Trap Bar Deadlift
3
10 reps
RPE 7.5
3B
Broad Jump
3
5 reps
-
4
Bounds
3
10 reps
-
5
Single Leg Hip Thrust
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
3
2 secs
RPE 9
2A
Power Clean
3
8 reps
RPE 7
2B
Box Jump
3
8 reps
-
3A
Trap Bar Deadlift
3
10 reps
RPE 7.5
3B
Broad Jump
3
5 reps
-
4
Bounds
3
10 reps
-
5
Single Leg Hip Thrust
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
3
2 secs
RPE 9
2A
Power Clean
3
8 reps
RPE 7
2B
Box Jump
3
8 reps
-
3A
Trap Bar Deadlift
3
10 reps
RPE 7.5
3B
Broad Jump
3
5 reps
-
4
Bounds
3
10 reps
-
5
Single Leg Hip Thrust
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
3
2 secs
RPE 9
2A
Power Clean
3
8 reps
RPE 7
2B
Box Jump
3
8 reps
-
3A
Trap Bar Deadlift
3
10 reps
RPE 7.5
3B
Broad Jump
3
5 reps
-
4
Bounds
3
10 reps
-
5
Single Leg Hip Thrust
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
3
2 secs
RPE 9
2A
Power Clean
3
8 reps
RPE 7
2B
Box Jump
3
8 reps
-
3A
Trap Bar Deadlift
3
10 reps
RPE 7.5
3B
Broad Jump
3
5 reps
-
4
Bounds
3
10 reps
-
5
Single Leg Hip Thrust
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Speed Deadlift
3
8 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 7.5
4
Dumbbell Row
3
10 reps
-
5
Face Pull
3
10 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Speed Deadlift
3
8 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 7.5
4
Dumbbell Row
3
10 reps
-
5
Face Pull
3
10 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Speed Deadlift
3
8 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 7.5
4
Dumbbell Row
3
10 reps
-
5
Face Pull
3
10 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Speed Deadlift
3
8 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 7.5
4
Dumbbell Row
3
10 reps
-
5
Face Pull
3
10 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Speed Deadlift
3
8 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 7.5
4
Dumbbell Row
3
10 reps
-
5
Face Pull
3
10 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Speed Deadlift
3
8 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 7.5
4
Dumbbell Row
3
10 reps
-
5
Face Pull
3
10 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Speed Deadlift
3
8 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 7.5
4
Dumbbell Row
3
10 reps
-
5
Face Pull
3
10 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Speed Deadlift
3
8 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 7.5
4
Dumbbell Row
3
10 reps
-
5
Face Pull
3
10 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Speed Deadlift
3
8 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 7.5
4
Dumbbell Row
3
10 reps
-
5
Face Pull
3
10 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Speed Deadlift
3
8 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 7.5
4
Dumbbell Row
3
10 reps
-
5
Face Pull
3
10 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Speed Deadlift
3
8 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 7.5
4
Dumbbell Row
3
10 reps
-
5
Face Pull
3
10 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Speed Deadlift
3
8 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 7.5
4
Dumbbell Row
3
10 reps
-
5
Face Pull
3
10 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
Week 1
1 / 12 Weeks
Day 2
1
Prowler Push
1 Set
10 mins
-
2
Squat (Barbell)
3 Sets
10 Reps
@7.5
3
Leg Press
3 Sets
10 Reps
@7.5
4
Split Squat (Dumbbell)
3 Sets
10 Reps
@7
5
Hyperextension
3 Sets
10 Reps
-
6
Calf Raise (Machine)
3 Sets
10 Reps
@8
Day 3
1
Sprint
3 Sets
2 secs
@9
2A
Power Clean
3 Sets
8 Reps
@7
2B
Box Jump
3 Sets
8 Reps
-
3A
Trap Bar Deadlift
3 Sets
10 Reps
@7.5
3B
Broad Jump
3 Sets
5 Reps
-
4
Bounds
3 Sets
10 Reps
-
5
Single Leg Hip Thrust
3 Sets
10 Reps
-
Day 5
1
Run
1 Set
40 mins
-
Day 1
1
Run
1 Set
10 mins
-
2
Bench Press (Barbell)
5 Sets
10 Reps
@7
3A
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
3B
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
4A
Pec Fly (Dumbbell)
3 Sets
10 Reps
@7
4B
Sit Up
3 Sets
10 Reps
-
5
Push Up
3 Sets
10 Reps
-
Day 4
1
Run
1 Set
10 mins
-
2
Speed Deadlift
3 Sets
8 Reps
@8.5
3
Lat Pulldown
3 Sets
10 Reps
@7.5
4
Dumbbell Row
3 Sets
10 Reps
-
5
Face Pull
3 Sets
10 Reps
@7
6
Bicep Curl (Cable)
3 Sets
10 Reps
-