Zachs hybrid training program
Hybrid training program to get jacked and get better at long distance and cardio
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Incline Bench Press (Dumbbell) | 3 | 6–10 reps | @9 |
| 1B | Lateral Raise (Dumbbell) | 3 | 10–15 reps | @9 |
| 2 | Squat (Barbell) | 1 | 20 reps | @10 |
| 3 | Walking Lunge (Dumbbell) | 3 | 15–25 reps | @8 |
| 4 | Dip (Weighted) | 3 | 8–12 reps | @9 |
| 5 | Jog | 1 | 15–60 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 3 | 8–12 reps | @9 |
| 2 | Romanian Deadlift (Barbell) | 4 | 5–8 reps | @9 |
| 3 | Bulgarian Split Squat (Dumbbell) | 2 | 10–15 reps | @9 |
| 4 | Tricep Rope Push Down (Cable) | 3 | 10–15 reps | @9 |
| 5 | Seated Military Press (Barbell) | 2 | 8–12 reps | @9 |
| 6 | Jog | 1 | 15–60 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 3 | 8–15 reps | — |
| 2 | Behind-the-Neck Push Press | 3 | 10–15 reps | @9 |
| 3 | Chest Supported Row (Machine) | 2 | 8–12 reps | @10 |
| Superset | ||||
| 4A | Bicep Curl (Barbell) | 3 | 8–12 reps | @9 |
| 4B | Reverse Bicep Curl (EZ Bar) | 3 | 8–12 reps | — |
| 5 | Cardio (Zone 2) | 1 | 15–45 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chin-Up (Weighted) | 4 | 8–15 reps | @9 |
| 2 | Lateral Raise (Dumbbell) | 3 | 10–15 reps | @9 |
| 3 | Wrist Curls | 3 | 8–12 reps | @10 |
| 4 | Calf Raise (Machine) | 3 | 8–12 reps | @9 |
| 5 | Incline Curl (Dumbbell) | 3 | 6–10 reps | @10 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Run | 1 | 90 min |
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, Zachs hybrid training program 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.
Zachs hybrid training program 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.
Zachs hybrid training program 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
