5-Day Upper/Lower Hybrid
Transform your strength and endurance with this 5-day hybrid program—unlock your potential in just 18 weeks and redefine your limits!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 6 reps | @8 |
| 1 | 6 reps | @8 | ||
| 1 | 6 reps | @8 | ||
| 2 | Bent Over Row (Barbell) | 1 | 6 reps | @8 |
| 1 | 6 reps | @8 | ||
| 1 | 6 reps | @8 | ||
| 3 | Standing Shoulder Press (Barbell) | 1 | 8 reps | @8 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 4 | Wide Grip Lat Pulldown | 1 | 8 reps | @8 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| Superset | ||||
| 5A | Bicep Curl (Cable - EZ Bar) | 1 | 10 reps | @8 |
| 1 | 10 reps | @8 | ||
| 5B | Tricep Pushdown (Cable) | 1 | 10 reps | @8 |
| 1 | 10 reps | @8 | ||
| 6 | Walk | 1 | 20 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press | 1 | 10 reps | @8 |
| 1 | 10 reps | @8 | ||
| 2 | Squat (Barbell) | 1 | 5 reps | @8 |
| 1 | 5 reps | @8 | ||
| 1 | 5 reps | @8 | ||
| 3 | Deadlift (Barbell) | 1 | 5 reps | @8 |
| 1 | 5 reps | @6 | ||
| 1 | 5 reps | @6 | ||
| 4 | Sit Up | 1 | AMRAP | @8 |
| 1 | AMRAP | @8 | ||
| 5 | Walk | 1 | 20 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @8 | ||
| 1 | 8–12 reps | @8 | ||
| 2 | Seated Row (Cable) | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @8 | ||
| 1 | 8–12 reps | @8 | ||
| 3 | Lateral Raise (Cable) | 1 | 12–15 reps | @8 |
| 1 | 12–15 reps | @8 | ||
| 1 | 12–15 reps | @8 | ||
| 4 | Face Pull | 1 | 12–15 reps | @8 |
| 1 | 12–15 reps | @8 | ||
| 1 | 12–15 reps | @8 | ||
| Superset | ||||
| 5A | Hammer Curl (Dumbbell) | 1 | 10 reps | @8 |
| 1 | 10 reps | @8 | ||
| 5B | Overhead Tricep Extension (Dumbbell) | 1 | 10 reps | @8 |
| 1 | 10 reps | @8 | ||
| 6 | Walk | 1 | 20 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Dumbbell) | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @8 | ||
| 1 | 8–10 reps | @8 | ||
| 2 | Goblet Squat | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @8 | ||
| 1 | 8–12 reps | @8 | ||
| 3 | Hamstring Curl | 1 | 10–15 reps | @8 |
| 1 | 10–15 reps | @8 | ||
| 1 | 10–15 reps | @8 | ||
| 4 | Standing Calf Raise | 1 | 15–20 reps | @8 |
| 1 | 15–20 reps | @8 | ||
| 1 | 15–20 reps | @8 | ||
| 5 | Leg Raise (Captain's Chair) | 1 | AMRAP | @8 |
| 1 | AMRAP | @8 | ||
| 6 | Walk | 1 | 20 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Row (Cable) | 1 | 10–15 reps | @8 |
| 1 | 10–15 reps | @8 | ||
| 1 | 10–15 reps | @8 | ||
| 2 | Chest Press (Machine) | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @8 | ||
| 1 | 8–12 reps | @8 | ||
| 3 | Lateral Raise (Dumbbell) | 1 | 12–15 reps | @8 |
| 1 | 12–15 reps | @8 | ||
| Superset | ||||
| 4A | Behind Back Bicep Curl (Cable) | 1 | 10–15 reps | @8 |
| 1 | 10–15 reps | @8 | ||
| 4B | Tricep Kickback (Cable) | 1 | 10–15 reps | @8 |
| 1 | 10–15 reps | @8 | ||
| 5 | Walk | 1 | 20 min | — |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 5-Day Upper/Lower Hybrid is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 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.
5-Day Upper/Lower Hybrid 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
5-Day Upper/Lower Hybrid 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
