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Full Hybrid Saiyan Training Course (SSJ1)

by Cameron J O’Neal
5.0
(1 rating)

Program Description

Unleash your inner warrior with the Full Hybrid Saiyan Training Course (SSJ1)! This intensive 1-week program consists of 5 days of expertly crafted workouts designed to build strength and muscle across all major muscle groups. Each session features a mix of machine, cable, and bodyweight exercises, ensuring a comprehensive approach to your fitness journey. With targeted routines like Chest Flys, Heel Elevated Squats, and Lateral Raises, you'll push your limits and see real results. Get ready to elevate your training and transform your physique!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    40 minutes
  • Created
    Aug 24, 2025 10:10
  • Last Edited
    Oct 12, 2025 12:06

Summary

Unleash your inner warrior with the Full Hybrid Saiyan Training Course (SSJ1)! Over the course of one week, this intense 5-day program combines upper and lower body workouts to build strength and power. Each session features a mix of machine, cable, and bodyweight exercises, focusing on key muscle groups for maximum growth. Get ready to elevate your fitness game and transform your physique with a structured approach that’s designed for results. Join the ranks of the strong and see what you’re capable of!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
15.6%
Triceps
12.1%
Upper Back
8.9%
Quadriceps
8.6%
Biceps
8.6%
Chest
8.2%
Lats
7%
Front Delts
6.6%
Glutes
6.2%
Calves
3.9%
Middle Delts
3.9%
Abs
3.5%
Lower Back
3.1%
Rear Delts
2.3%
Forearms
1.6%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
6-10 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
3
Chest Press (Machine)
3
5-10 reps
RPE 10
4
Dip (Bodyweight)
3
AMRAP
RPE 10
5
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
6
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated Squats (Conventional/ Wide grip)
3
5-8 reps
RPE 10
2
Lying Leg Curl
3
8-10 reps
RPE 9
3
Leg Extension
3
8-10 reps
RPE 9
4
Standing Calf Raise
3
AMRAP
RPE 10
5
Leg Curl
3
8-10 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-10 reps
RPE 9
2
Lat Pulldown
3
8-10 reps
RPE 9
3
Reverse Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Barbell Row
3
5-10 reps
RPE 10
5
Bicep Curl (Cable)
3
8-10 reps
RPE 9
6
Seated Row (Cable)
3
5-10 reps
RPE 10
7
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated Squats (Conventional/ Wide grip)
3
5-8 reps
RPE 10
2
Lying Leg Curl
3
8-10 reps
RPE 9
3
Leg Extension
3
8-10 reps
RPE 9
4
Standing Calf Raise
3
AMRAP
RPE 10
5
Leg Curl
3
8-10 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-10 reps
RPE 9
2
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 9
3
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 10
4
Upright Row (Cable)
3
8-10 reps
RPE 9
5
Hanging Leg Raise
3
AMRAP
RPE 10
6
Dip (Bodyweight)
3
AMRAP
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Chest Fly (Machine)
3 Sets
6-10 Reps
@10
2
V-Handle Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@8
3
Chest Press (Machine)
3 Sets
5-10 Reps
@10
4
Dip (Bodyweight)
3 Sets
AMRAP
@10
5
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
@10
6
Skull Crusher (Barbell)
3 Sets
8-10 Reps
@8
Day 2
1
Heel Elevated Squats (Conventional/ Wide grip)
3 Sets
5-8 Reps
@10
2
Lying Leg Curl
3 Sets
8-10 Reps
@9
3
Leg Extension
3 Sets
8-10 Reps
@9
4
Standing Calf Raise
3 Sets
AMRAP
@10
5
Leg Curl
3 Sets
8-10 Reps
@9
6
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
@10
Day 3
1
Hammer Curl
3 Sets
8-10 Reps
@9
2
Lat Pulldown
3 Sets
8-10 Reps
@9
3
Reverse Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@10
4
Barbell Row
3 Sets
5-10 Reps
@10
5
Bicep Curl (Cable)
3 Sets
8-10 Reps
@9
6
Seated Row (Cable)
3 Sets
5-10 Reps
@10
7
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 4
1
Heel Elevated Squats (Conventional/ Wide grip)
3 Sets
5-8 Reps
@10
2
Lying Leg Curl
3 Sets
8-10 Reps
@9
3
Leg Extension
3 Sets
8-10 Reps
@9
4
Standing Calf Raise
3 Sets
AMRAP
@10
5
Leg Curl
3 Sets
8-10 Reps
@9
6
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
@10
Day 5
1
Lateral Raise (Cable)
3 Sets
8-10 Reps
@9
2
V-Handle Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@9
3
Rear Delt Fly (Dumbbell)
3 Sets
8-10 Reps
@10
4
Upright Row (Cable)
3 Sets
8-10 Reps
@9
5
Hanging Leg Raise
3 Sets
AMRAP
@10
6
Dip (Bodyweight)
3 Sets
AMRAP
@10