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BoostcampPNG

New Hybrid Program

by Maximiliano A.
1 athletes joined

Program Description

Training for Tri's

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 27, 2025 08:44
  • Last Edited
    Jun 18, 2025 11:31

Summary

Embark on a transformative 16-week journey with the New Hybrid Program, designed for those ready to elevate their fitness game. This comprehensive plan combines strength training and cardio, featuring six days of targeted workouts each week. From powerful push and pull days to invigorating swim and brick sessions, you'll build muscle, enhance endurance, and improve overall performance. With a full gym setup, this program is perfect for those looking to push their limits and achieve their fitness goals. Get ready to redefine your strength and stamina!
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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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Larsen Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Squeeze Only Press Down
3
8 reps
-
7
Stretch Only Overhead
3
8 reps
-
8
Cross Body Tricep Extension
1
10-12 reps
-
9
Squat (Barbell)
1
2-4 reps
-
10
Squat (Paused)
2
5 reps
75%
11
Romanian Deadlift (Barbell)
3
8-10 reps
-
12
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Larsen Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Squeeze Only Press Down
3
8 reps
-
7
Stretch Only Overhead
3
8 reps
-
8
Cross Body Tricep Extension
1
10-12 reps
-
9
Squat (Barbell)
1
2-4 reps
-
10
Squat (Paused)
2
5 reps
75%
11
Romanian Deadlift (Barbell)
3
8-10 reps
-
12
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Larsen Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Squeeze Only Press Down
3
8 reps
-
7
Stretch Only Overhead
3
8 reps
-
8
Cross Body Tricep Extension
1
10-12 reps
-
9
Squat (Barbell)
1
2-4 reps
-
10
Squat (Paused)
2
5 reps
75%
11
Romanian Deadlift (Barbell)
3
8-10 reps
-
12
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Larsen Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Squeeze Only Press Down
3
8 reps
-
7
Stretch Only Overhead
3
8 reps
-
8
Cross Body Tricep Extension
1
10-12 reps
-
9
Squat (Barbell)
1
2-4 reps
-
10
Squat (Paused)
2
5 reps
75%
11
Romanian Deadlift (Barbell)
3
8-10 reps
-
12
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Larsen Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Squeeze Only Press Down
3
8 reps
-
7
Stretch Only Overhead
3
8 reps
-
8
Cross Body Tricep Extension
1
10-12 reps
-
9
Squat (Barbell)
1
2-4 reps
-
10
Squat (Paused)
2
5 reps
75%
11
Romanian Deadlift (Barbell)
3
8-10 reps
-
12
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Larsen Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Squeeze Only Press Down
3
8 reps
-
7
Stretch Only Overhead
3
8 reps
-
8
Cross Body Tricep Extension
1
10-12 reps
-
9
Squat (Barbell)
1
2-4 reps
-
10
Squat (Paused)
2
5 reps
75%
11
Romanian Deadlift (Barbell)
3
8-10 reps
-
12
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Larsen Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Squeeze Only Press Down
3
8 reps
-
7
Stretch Only Overhead
3
8 reps
-
8
Cross Body Tricep Extension
1
10-12 reps
-
9
Squat (Barbell)
1
2-4 reps
-
10
Squat (Paused)
2
5 reps
75%
11
Romanian Deadlift (Barbell)
3
8-10 reps
-
12
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Larsen Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Squeeze Only Press Down
3
8 reps
-
7
Stretch Only Overhead
3
8 reps
-
8
Cross Body Tricep Extension
1
10-12 reps
-
9
Squat (Barbell)
1
2-4 reps
-
10
Squat (Paused)
2
5 reps
75%
11
Romanian Deadlift (Barbell)
3
8-10 reps
-
12
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Larsen Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Squeeze Only Press Down
3
8 reps
-
7
Stretch Only Overhead
3
8 reps
-
8
Cross Body Tricep Extension
1
10-12 reps
-
9
Squat (Barbell)
1
2-4 reps
-
10
Squat (Paused)
2
5 reps
75%
11
Romanian Deadlift (Barbell)
3
8-10 reps
-
12
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Larsen Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Squeeze Only Press Down
3
8 reps
-
7
Stretch Only Overhead
3
8 reps
-
8
Cross Body Tricep Extension
1
10-12 reps
-
9
Squat (Barbell)
1
2-4 reps
-
10
Squat (Paused)
2
5 reps
75%
11
Romanian Deadlift (Barbell)
3
8-10 reps
-
12
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Larsen Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Squeeze Only Press Down
3
8 reps
-
7
Stretch Only Overhead
3
8 reps
-
8
Cross Body Tricep Extension
1
10-12 reps
-
9
Squat (Barbell)
1
2-4 reps
-
10
Squat (Paused)
2
5 reps
75%
11
Romanian Deadlift (Barbell)
3
8-10 reps
-
12
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Larsen Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Squeeze Only Press Down
3
8 reps
-
7
Stretch Only Overhead
3
8 reps
-
8
Cross Body Tricep Extension
1
10-12 reps
-
9
Squat (Barbell)
1
2-4 reps
-
10
Squat (Paused)
2
5 reps
75%
11
Romanian Deadlift (Barbell)
3
8-10 reps
-
12
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Larsen Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Squeeze Only Press Down
3
8 reps
-
7
Stretch Only Overhead
3
8 reps
-
8
Cross Body Tricep Extension
1
10-12 reps
-
9
Squat (Barbell)
1
2-4 reps
-
10
Squat (Paused)
2
5 reps
75%
11
Romanian Deadlift (Barbell)
3
8-10 reps
-
12
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Larsen Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Squeeze Only Press Down
3
8 reps
-
7
Stretch Only Overhead
3
8 reps
-
8
Cross Body Tricep Extension
1
10-12 reps
-
9
Squat (Barbell)
1
2-4 reps
-
10
Squat (Paused)
2
5 reps
75%
11
Romanian Deadlift (Barbell)
3
8-10 reps
-
12
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Larsen Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Squeeze Only Press Down
3
8 reps
-
7
Stretch Only Overhead
3
8 reps
-
8
Cross Body Tricep Extension
1
10-12 reps
-
9
Squat (Barbell)
1
2-4 reps
-
10
Squat (Paused)
2
5 reps
75%
11
Romanian Deadlift (Barbell)
3
8-10 reps
-
12
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Larsen Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Squeeze Only Press Down
3
8 reps
-
7
Stretch Only Overhead
3
8 reps
-
8
Cross Body Tricep Extension
1
10-12 reps
-
9
Squat (Barbell)
1
2-4 reps
-
10
Squat (Paused)
2
5 reps
75%
11
Romanian Deadlift (Barbell)
3
8-10 reps
-
12
Decline Crunch (Weighted)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Bike
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Bike
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Bike
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Bike
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Bike
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Bike
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Bike
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Bike
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Bike
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Bike
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Bike
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Bike
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Bike
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Bike
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Bike
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Bike
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
-
2
Feeder Sets Lat Pulldown
4
10 reps
-
3
Failure Set
1
10 reps
-
4
Drop Set
1
10 reps
70%
5
Machine Pull 3 Different Grips
3
10-12 reps
-
6
Bottom-Half Db Pullover
2
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (EZ Bar)
3
6-8 reps
-
9
Hammer Curl (Dumbbell)
2
10-12 reps
-
10
Seated Hamstring Curl
3
10-12 reps
-
11
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
-
2
Feeder Sets Lat Pulldown
4
10 reps
-
3
Failure Set
1
10 reps
-
4
Drop Set
1
10 reps
70%
5
Machine Pull 3 Different Grips
3
10-12 reps
-
6
Bottom-Half Db Pullover
2
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (EZ Bar)
3
6-8 reps
-
9
Hammer Curl (Dumbbell)
2
10-12 reps
-
10
Seated Hamstring Curl
3
10-12 reps
-
11
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
-
2
Feeder Sets Lat Pulldown
4
10 reps
-
3
Failure Set
1
10 reps
-
4
Drop Set
1
10 reps
70%
5
Machine Pull 3 Different Grips
3
10-12 reps
-
6
Bottom-Half Db Pullover
2
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (EZ Bar)
3
6-8 reps
-
9
Hammer Curl (Dumbbell)
2
10-12 reps
-
10
Seated Hamstring Curl
3
10-12 reps
-
11
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
-
2
Feeder Sets Lat Pulldown
4
10 reps
-
3
Failure Set
1
10 reps
-
4
Drop Set
1
10 reps
70%
5
Machine Pull 3 Different Grips
3
10-12 reps
-
6
Bottom-Half Db Pullover
2
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (EZ Bar)
3
6-8 reps
-
9
Hammer Curl (Dumbbell)
2
10-12 reps
-
10
Seated Hamstring Curl
3
10-12 reps
-
11
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
-
2
Feeder Sets Lat Pulldown
4
10 reps
-
3
Failure Set
1
10 reps
-
4
Drop Set
1
10 reps
70%
5
Machine Pull 3 Different Grips
3
10-12 reps
-
6
Bottom-Half Db Pullover
2
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (EZ Bar)
3
6-8 reps
-
9
Hammer Curl (Dumbbell)
2
10-12 reps
-
10
Seated Hamstring Curl
3
10-12 reps
-
11
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
-
2
Feeder Sets Lat Pulldown
4
10 reps
-
3
Failure Set
1
10 reps
-
4
Drop Set
1
10 reps
70%
5
Machine Pull 3 Different Grips
3
10-12 reps
-
6
Bottom-Half Db Pullover
2
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (EZ Bar)
3
6-8 reps
-
9
Hammer Curl (Dumbbell)
2
10-12 reps
-
10
Seated Hamstring Curl
3
10-12 reps
-
11
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
-
2
Feeder Sets Lat Pulldown
4
10 reps
-
3
Failure Set
1
10 reps
-
4
Drop Set
1
10 reps
70%
5
Machine Pull 3 Different Grips
3
10-12 reps
-
6
Bottom-Half Db Pullover
2
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (EZ Bar)
3
6-8 reps
-
9
Hammer Curl (Dumbbell)
2
10-12 reps
-
10
Seated Hamstring Curl
3
10-12 reps
-
11
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
-
2
Feeder Sets Lat Pulldown
4
10 reps
-
3
Failure Set
1
10 reps
-
4
Drop Set
1
10 reps
70%
5
Machine Pull 3 Different Grips
3
10-12 reps
-
6
Bottom-Half Db Pullover
2
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (EZ Bar)
3
6-8 reps
-
9
Hammer Curl (Dumbbell)
2
10-12 reps
-
10
Seated Hamstring Curl
3
10-12 reps
-
11
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
-
2
Feeder Sets Lat Pulldown
4
10 reps
-
3
Failure Set
1
10 reps
-
4
Drop Set
1
10 reps
70%
5
Machine Pull 3 Different Grips
3
10-12 reps
-
6
Bottom-Half Db Pullover
2
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (EZ Bar)
3
6-8 reps
-
9
Hammer Curl (Dumbbell)
2
10-12 reps
-
10
Seated Hamstring Curl
3
10-12 reps
-
11
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
-
2
Feeder Sets Lat Pulldown
4
10 reps
-
3
Failure Set
1
10 reps
-
4
Drop Set
1
10 reps
70%
5
Machine Pull 3 Different Grips
3
10-12 reps
-
6
Bottom-Half Db Pullover
2
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (EZ Bar)
3
6-8 reps
-
9
Hammer Curl (Dumbbell)
2
10-12 reps
-
10
Seated Hamstring Curl
3
10-12 reps
-
11
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
-
2
Feeder Sets Lat Pulldown
4
10 reps
-
3
Failure Set
1
10 reps
-
4
Drop Set
1
10 reps
70%
5
Machine Pull 3 Different Grips
3
10-12 reps
-
6
Bottom-Half Db Pullover
2
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (EZ Bar)
3
6-8 reps
-
9
Hammer Curl (Dumbbell)
2
10-12 reps
-
10
Seated Hamstring Curl
3
10-12 reps
-
11
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
-
2
Feeder Sets Lat Pulldown
4
10 reps
-
3
Failure Set
1
10 reps
-
4
Drop Set
1
10 reps
70%
5
Machine Pull 3 Different Grips
3
10-12 reps
-
6
Bottom-Half Db Pullover
2
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (EZ Bar)
3
6-8 reps
-
9
Hammer Curl (Dumbbell)
2
10-12 reps
-
10
Seated Hamstring Curl
3
10-12 reps
-
11
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
-
2
Feeder Sets Lat Pulldown
4
10 reps
-
3
Failure Set
1
10 reps
-
4
Drop Set
1
10 reps
70%
5
Machine Pull 3 Different Grips
3
10-12 reps
-
6
Bottom-Half Db Pullover
2
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (EZ Bar)
3
6-8 reps
-
9
Hammer Curl (Dumbbell)
2
10-12 reps
-
10
Seated Hamstring Curl
3
10-12 reps
-
11
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
-
2
Feeder Sets Lat Pulldown
4
10 reps
-
3
Failure Set
1
10 reps
-
4
Drop Set
1
10 reps
70%
5
Machine Pull 3 Different Grips
3
10-12 reps
-
6
Bottom-Half Db Pullover
2
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (EZ Bar)
3
6-8 reps
-
9
Hammer Curl (Dumbbell)
2
10-12 reps
-
10
Seated Hamstring Curl
3
10-12 reps
-
11
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
-
2
Feeder Sets Lat Pulldown
4
10 reps
-
3
Failure Set
1
10 reps
-
4
Drop Set
1
10 reps
70%
5
Machine Pull 3 Different Grips
3
10-12 reps
-
6
Bottom-Half Db Pullover
2
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (EZ Bar)
3
6-8 reps
-
9
Hammer Curl (Dumbbell)
2
10-12 reps
-
10
Seated Hamstring Curl
3
10-12 reps
-
11
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
-
2
Feeder Sets Lat Pulldown
4
10 reps
-
3
Failure Set
1
10 reps
-
4
Drop Set
1
10 reps
70%
5
Machine Pull 3 Different Grips
3
10-12 reps
-
6
Bottom-Half Db Pullover
2
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (EZ Bar)
3
6-8 reps
-
9
Hammer Curl (Dumbbell)
2
10-12 reps
-
10
Seated Hamstring Curl
3
10-12 reps
-
11
Seated Calf Raise
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
-
2
Run
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
-
2
Run
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
-
2
Run
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
-
2
Run
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
-
2
Run
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
-
2
Run
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
-
2
Run
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
-
2
Run
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
-
2
Run
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
-
2
Run
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
-
2
Run
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
-
2
Run
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
-
2
Run
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
-
2
Run
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
-
2
Run
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
-
2
Run
1
30 mins
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3-5 Reps
-
2
Larsen Press (Barbell)
2 Sets
10 Reps
75%
3
Standing Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
-
4
Chest Fly (Machine)
3 Sets
12-15 Reps
-
5
Cross-Body Cable Y-Raise
3 Sets
12-15 Reps
-
6
Squeeze Only Press Down
3 Sets
8 Reps
-
7
Stretch Only Overhead
3 Sets
8 Reps
-
8
Cross Body Tricep Extension
1 Set
10-12 Reps
-
9
Squat (Barbell)
1 Set
2-4 Reps
-
10
Squat (Paused)
2 Sets
5 Reps
75%
11
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
12
Decline Crunch (Weighted)
3 Sets
10-12 Reps
-
Day 2
1
Swim
1 Set
45 mins
-
Day 3
1
Run
1 Set
45 mins
-
2
Bike
1 Set
30 mins
-
Day 4
1
Deadlift (Barbell)
1 Set
2-4 Reps
-
2
Feeder Sets Lat Pulldown
4 Sets
10 Reps
-
3
Failure Set
1 Set
10 Reps
-
4
Drop Set
1 Set
10 Reps
70%
5
Machine Pull 3 Different Grips
3 Sets
10-12 Reps
-
6
Bottom-Half Db Pullover
2 Sets
10-12 Reps
-
7
Face Pull
3 Sets
12-15 Reps
-
8
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
-
9
Hammer Curl (Dumbbell)
2 Sets
10-12 Reps
-
10
Seated Hamstring Curl
3 Sets
10-12 Reps
-
11
Seated Calf Raise
3 Sets
10-12 Reps
-
Day 5
1
Swim
1 Set
45 mins
-
Day 6
1
Bike
1 Set
45 mins
-
2
Run
1 Set
30 mins
-