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Hybrid Health 5 week program

by Anna W.
1 athletes joined
5.0
(1 rating)

Program Description

Gaining strength: push, pull, squat, hinge, carry + Cardiovascular health & fitness

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerlifting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 02, 2024 07:09
  • Last Edited
    Jun 18, 2025 08:31

Summary

Unlock your potential with the Hybrid Health 5-week program, designed to elevate your fitness journey through a balanced blend of strength training and cardiovascular workouts. Committing just five days a week, you'll engage in dynamic sessions that include everything from barbell lifts to high-intensity interval training and low-intensity steady-state cardio. This program is perfect for those looking to build muscle, enhance endurance, and improve overall health—all from the comfort of your garage gym. Get ready to transform your body and mindset in just five weeks!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Adductor Dynamic Plank
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Adductor Dynamic Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Adductor Dynamic Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Bulgarian Split Squat (Dumbbell)
4
-
4
Adductor Dynamic Plank
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Romanian Deadlift (Barbell)
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Adductor Dynamic Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Pull-Up (Bodyweight)
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Face Pull
2
-
5
Side Plank
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pull-Up (Bodyweight)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Face Pull
3
-
5
Side Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Pull-Up (Bodyweight)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Face Pull
3
-
5
Side Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Pull-Up (Bodyweight)
4
-
3
Lateral Raise (Dumbbell)
4
-
4
Face Pull
4
-
5
Side Plank
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Pull-Up (Bodyweight)
4
-
3
Lateral Raise (Dumbbell)
3
-
4
Face Pull
3
-
5
Side Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Front Squat (Barbell)
2
-
3
Box Jump
2
-
4
Bent Over Row (Barbell)
2
-
5
Suitcase Carry
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Front Squat (Barbell)
3
-
3
Bent Over Row (Barbell)
3
-
4
Box Jump
3
-
5
Suitcase Carry
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Front Squat (Barbell)
3
-
3
Bent Over Row (Barbell)
3
-
4
Box Jump
3
-
5
Suitcase Carry
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Front Squat (Barbell)
4
-
3
Bent Over Row (Barbell)
4
-
4
Box Jump
4
-
5
Suitcase Carry
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Front Squat (Barbell)
3
-
3
Bent Over Row (Barbell)
3
-
4
Box Jump
3
-
5
Suitcase Carry
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
2
-
2
Push Up
2
-
3
Bicep Curl (EZ Bar)
2
-
4
Snatch (Dumbbell)
4
-
5
Sprint
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
-
2
Push Up
3
-
3
Bicep Curl (EZ Bar)
3
-
4
Snatch (Dumbbell)
4
-
5
Sprint
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
-
2
Push Up
3
-
3
Bicep Curl (EZ Bar)
3
-
4
Snatch (Dumbbell)
4
-
5
Sprint
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
-
2
Push Up
4
-
3
Bicep Curl (EZ Bar)
4
-
4
Snatch (Dumbbell)
4
-
5
Sprint
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
-
2
Push Up
3
-
3
Bicep Curl (EZ Bar)
3
-
4
Snatch (Dumbbell)
4
-
5
Sprint
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Week 1
1 / 5 Weeks
Day 5
1
Run
1 Set
-
Day 4
1
Push Press (Barbell)
2 Sets
-
2
Push Up
2 Sets
-
3
Bicep Curl (EZ Bar)
2 Sets
-
4
Snatch (Dumbbell)
4 Sets
-
5
Sprint
4 Sets
-
Day 1
1
Squat (Barbell)
2 Sets
-
2
Romanian Deadlift (Barbell)
2 Sets
-
3
Bulgarian Split Squat (Dumbbell)
2 Sets
-
4
Adductor Dynamic Plank
2 Sets
-
Day 3
1
Deadlift (Barbell)
2 Sets
-
2
Front Squat (Barbell)
2 Sets
-
3
Box Jump
2 Sets
-
4
Bent Over Row (Barbell)
2 Sets
-
5
Suitcase Carry
2 Sets
-
Day 2
1
Bench Press (Barbell)
2 Sets
-
2
Pull-Up (Bodyweight)
2 Sets
-
3
Lateral Raise (Dumbbell)
2 Sets
-
4
Face Pull
2 Sets
-
5
Side Plank
2 Sets
-