IntermediateFree

Hybrid - massing and running

Jesper E.· May 2024

116athletes running this program

Free on iOS & Android

Overview

Length

12 weeks

Days / week

5 days

Level

Intermediate

Goal

Muscle, Women's, Strength

Equipment

Garage Gym

Session length

60 min

This is a program that tries to cramp in as much volume for muscle growth as possible in only three days to give space for running. I like to do the longer runs on sunday so in this case day 1 = sunday. The running is done 75% in zone 2 and 25% sprints, only 2 running sessions a week. The workout starts of with some heavy compunds and continiues with supersets of BI and TRIs and then Sidedelts and Traps or Pecs. The supersets are designed to be as efficent as possible. The exercises uses the same equipment or at least dont make you run around in a crowded gym and take up unnecessary space. The volume increases fast and after five weeks in the gym their is a scheduled deload. I need it, maybe you dont. But the workouts in week five should be a soulcrushing experience. As per usual: Eat enough, get your proteins in and sleep alot. Enjoy!

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on gaining both size and strength

Athletes who can train 5 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Chest

12.9%

Biceps

12.5%

Upper Back

11.7%

Triceps

9.8%

Front Delts

9.4%

Lats

7.2%

Quadriceps

6.9%

Other

5.5%

Middle Delts

5.4%

Hamstrings

5.2%

Glutes

4.4%

Forearms

Rear Delts

1.3%

Adductors

1.3%

Abs

1.1%

Lower Back

0.9%

Abductors

0.5%

Week 1 Workouts

#	Exercise	Sets	Reps
1	Run	1	60–180 min

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	4	8–10 reps	@8
2	Pull-Up (Bodyweight)	3	8–12 reps	@8
3	Deadlift (Deficit)	3	12–15 reps	@8
Superset
Superset
Superset
6A	Tricep Pushdown (Cable)	2	12–15 reps	@8
6B	Bicep Curl (Cable)	2	12–15 reps	@8
Superset
7A	Cable Cross Body Lateral Raise	2	15–18 reps	@8
7B	Chest Fly (Cable)	2	15–18 reps	@8

#	Exercise	Sets	Reps	Load
1	Bent Over Row (Barbell)	4	8–10 reps	@7
2	Incline Bench Press (Barbell)	3	10–12 reps	@8
3	Leg Press	3	12–15 reps	@8
Superset
4A	Bicep Curl (EZ Bar)	2	12–15 reps	@8
4B	JM Press	2	12–15 reps	@8
Superset
5A	Lateral Raise (Dumbbell)	2	15–18 reps	@8
5B	Shrug (Dumbbell)	2	15–18 reps	@8

#	Exercise	Sets	Reps
1	Run	1	30–60 reps

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	4	8–10 reps	@7
2	Lat Pulldown	3	12–15 reps	@8
3	Incline Bench Press (Dumbbell)	3	10–12 reps	@8
Superset
4A	Skull Crusher	2	12–15 reps	@8
4B	Incline Curl (Dumbbell)	2	12–15 reps	@8
Superset
5A	Super ROM Lateral Raise	2	15–18 reps	@8
5B	Upright Row (Barbell)	2	15–18 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 - massing and running 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 garage 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 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.

Hybrid - massing and running is structured around 5 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 - massing and running 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

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