Program Description
This 4-week hybrid training program is designed to help you build lean muscle mass, increase strength, and improve overall conditioning without sacrificing speed or endurance. It’s perfect for athletes who want to look strong, move fast, and perform at a high level. The program combines traditional resistance training with sprint work, zone 2 cardio, and functional movements to enhance performance and aesthetics at the same time. Each week includes structured strength sessions and smart conditioning work to maximize results and recovery.
Program Overview
- LevelNovice, Intermediate
- GoalPowerbuilding, Athletics, Muscle & Sculpting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedMar 31, 2025 09:01
- Last EditedMay 30, 2025 04:19
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Hanging Leg Raise
3
15 reps
-
5
Jog
1
15 mins
-
6
Pull-Up (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Pull-Up (Weighted)
4
-
3
Standing Shoulder Press (Dumbbell)
3
8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Jog
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Pull-Up (Weighted)
4
-
3
Standing Shoulder Press (Dumbbell)
3
8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Jog
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Pull-Up (Weighted)
4
-
3
Standing Shoulder Press (Dumbbell)
3
8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Jog
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Standing Calf Raise
3
15 reps
-
5
100m Sprint
6
5
90 secs
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Standing Calf Raise
3
15 reps
-
5
100m Sprint
6
5
90 secs
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Standing Calf Raise
3
15 reps
-
5
100m Sprint
6
5
90 secs
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Standing Calf Raise
3
15 reps
-
5
100m Sprint
6
5
90 secs
RPE 10
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
Plank
1
1 mins
-
3
Russian Twist
1
20 reps
-
4
Bicycle Crunch
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
Plank
1
1 mins
-
3
Russian Twist
1
20 reps
-
4
Bicycle Crunch
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
Plank
1
1 mins
-
3
Russian Twist
1
20 reps
-
4
Bicycle Crunch
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
2
Plank
1
1 mins
-
3
Russian Twist
1
20 reps
-
4
Bicycle Crunch
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Pull-Up (Bodyweight)
3
10 reps
-
3A
Lateral Raise (Dumbbell)
3
12 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5A
Bicep Curl (EZ Bar)
3
12 reps
-
6A
Face Pull
3
12 reps
-
7
Jump Rope
1
20 mins
-
8
Hang Clean
4
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
12 reps
-
5A
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6A
Bicep Curl (EZ Bar)
3
12 reps
-
7A
Face Pull
3
12 reps
-
8
Jump Rope
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
12 reps
-
5A
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6A
Bicep Curl (EZ Bar)
3
12 reps
-
7A
Face Pull
3
12 reps
-
8
Jump Rope
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
12 reps
-
5A
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6A
Bicep Curl (EZ Bar)
3
12 reps
-
7A
Face Pull
3
12 reps
-
8
Jump Rope
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Swings
3
15 reps
-
2
Jump Squat
3
20 reps
-
3
Push Up
3
15 reps
-
4
Pull-Up (Bodyweight)
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Dumbbell Swings
3
15 reps
-
3
Jump Squat
3
20 reps
-
4
Push Up
3
15 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Dumbbell Swings
3
15 reps
-
3
Jump Squat
3
20 reps
-
4
Push Up
3
15 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Dumbbell Swings
3
15 reps
-
3
Jump Squat
3
20 reps
-
4
Push Up
3
15 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Week 1
1 / 4 Weeks
Day 2
1
Squat (Barbell)4 Sets
5 Reps
-
2
Bulgarian Split Squat (Dumbbell)3 Sets
10 Reps
-
3
Romanian Deadlift (Barbell)3 Sets
8 Reps
-
4
Standing Calf Raise3 Sets
15 Reps
-
5
100m Sprint6 Sets
5 Sets
90 secs
@10
-
Day 3
1
Cardio (Zone 2)1 Set
30 mins
-
2
Plank1 Set
1 mins
-
3
Russian Twist1 Set
20 Reps
-
4
Bicycle Crunch1 Set
20 Reps
-
Day 1
1
Bench Press (Barbell)4 Sets
5 Reps
-
2
Standing Shoulder Press (Dumbbell)3 Sets
8 Reps
-
3
Seated Row (Cable)3 Sets
10 Reps
-
4
Hanging Leg Raise3 Sets
15 Reps
-
5
Jog1 Set
15 mins
-
6
Pull-Up (Weighted)3 Sets
10 Reps
-
Day 5
1
Dumbbell Swings3 Sets
15 Reps
-
2
Jump Squat3 Sets
20 Reps
-
3
Push Up3 Sets
15 Reps
-
4
Pull-Up (Bodyweight)3 Sets
10 Reps
-
5
Romanian Deadlift (Dumbbell)3 Sets
10 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)3 Sets
10 Reps
-
2
Pull-Up (Bodyweight)3 Sets
10 Reps
-
3A
Lateral Raise (Dumbbell)3 Sets
12 Reps
-
4A
V-Handle Tricep Pushdown (Cable)3 Sets
12 Reps
-
5A
Bicep Curl (EZ Bar)3 Sets
12 Reps
-
6A
Face Pull3 Sets
12 Reps
-
7
Jump Rope1 Set
20 mins
-
8
Hang Clean4 Sets
5 Reps
-