Hybrid Longevity and Strength
Unlock your strength and vitality with a 12-week journey to a stronger, healthier you—because longevity starts with powerful choices today.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Kettlebell Swing | 3 | 15 reps | @7 |
| Superset | ||||
| 2A | Bear Crawl | 3 | 20 reps | @7 |
| 2B | Push Up | 3 | 15 reps | @7 |
| 3 | Walking Lunge | 3 | 20 reps | @8 |
| 4 | Hanging Knee Raise | 3 | 10 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Med Ball Slam | 4 | 20 reps | @7 |
| 2 | Goblet Squat | 3 | 6 reps | @8.5 |
| Superset | ||||
| 3A | Incline Bench Press (Dumbbell) | 3 | 6–8 reps | @8 |
| 3B | Pull-Up (Bodyweight) | 3 | 6–8 reps | @7 |
| 4 | Landmine Press | 3 | 8 reps | @7 |
| 5 | Suitcase Carry | 3 | 0.5 min | @8.5 |
| 6 | Dead Hang | 3 | AMRAP | @10 |
| 7 | Incline Curl (Dumbbell) | 3 | 10 reps | @7.5 |
| 8 | Dip (Bodyweight) | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Trap Bar Deadlift | 1 | 6 reps | @6.5 |
| 2 | 6 reps | @7 | ||
| 1 | 6 reps | @8 | ||
| 2 | Rear Foot Elevated Split Squat | 3 | 8 reps | @7 |
| 3 | Seated Hamstring Curl | 3 | 10 reps | @7 |
| 4 | Farmer's Walk (Weighted) | 3 | 0.5 min | @8 |
| 5 | Plank | 3 | 1 min | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 4 | 6 reps | @7 |
| 2 | Pull-Up (Bodyweight) | 4 | 6–8 reps | @8 |
| 3 | Chest Supported Row (Machine) | 3 | 8 reps | @7.5 |
| 4 | Face Pull | 3 | 12 reps | @7 |
| 5 | Y Raise | 3 | 12 reps | @6.5 |
| Superset | ||||
| 6A | Bicep Curl (EZ Bar) | 3 | 8–12 reps | @7.5 |
| 6B | Tricep Rope Push Down (Cable) | 3 | 10–12 reps | @7.5 |
| Superset | ||||
| 7A | Hammer Curl (Dumbbell) | 2 | 10 reps | @8 |
| 7B | Overhead Extension (Dumbbell) | 2 | 10 reps | @8 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Hybrid Longevity and Strength is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
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.
Each session typically takes around 90 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.
Hybrid Longevity and Strength is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp 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.
Hybrid Longevity and Strength is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
